Yoga is considered an activity that involves light effort. Yoga has several goals. To relax physically and mentally, but also build muscle strength and become more flexible. So if you don't exercise much and experience stress, then yoga may be a good alternative step to a healthier life.

Below are 4 tips and 5 exercises to practice yoga with insights from physiotherapy.

4 yoga tips

Invest in a good yoga mat
With yoga you will lie on your mat in many different ways. When you have a yoga mat of poor quality, then yoga can not only make your exercises more difficult, but it can also cause complaints. Make sure the mat is of the correct thickness.

Do not give up
Yoga is not easy for everyone. Not at all in the beginning. And not at all if you haven't exercised for a while. Not everyone has beginner's luck, but by persevering you can also improve. And when you get good at it, the fun will also increase.

Do what you like
I hear so often from my clients and patients that they have tried yoga. Don't like it. And then sit at home and go back to the sedentary lifestyle. But one yoga is not the other. Nowadays there are so many different types of yoga. Different yogas with different postures, exercises, intensities and duration. There is always something that suits you.

Learn how to breathe correctly
Yoga and breathing are like two hands on one stomach. If you do not breathe properly, you will not be able to relax and the yoga exercises will become a drama. Make sure you breathe from your stomach and that your stomach expands when you inhale. And that your stomach gets smaller when you exhale. Would you like to read more about correct breathing? Then read "The diaphragm, our most important respiratory muscle."

5 yoga exercises

Exercise 1 shruggs

• Sit upright in a chair.
• Try to relax.
• Let your shoulders roll forward, up, back, and down.
• Do this carefully.
• Do this in series of 3 with 10 to 15 reps.
• Take a 30 to 60 second break between sets.

Exercise 2 stretch the neck

• Sit upright in a chair.
• Try to relax.
• Put your chin on your chest.
• Breathe in and lift your chest.
• With your exhale, bring your right ear to your right shoulder or left ear to left shoulder.
• Keep both shoulders low.
• Gently look up and slowly lift your ear off your shoulder.
• Look up and slowly bring your other ear to your other shoulder.
• Return the chin to the starting position. (Basically you made a circle.)
• Do this in series of 3 with 10 to 15 reps.
• Take a 30 to 60 second break between sets.

Exercise 3 concave-convex

• Support yourself on your hands and knees.
• Tilt your pelvis forward and "concave" the back.
• Tilt your pelvis back and make the back "convex".
• Do this in series of 3 with 10 to 15 reps.
• Take a 30 to 60 second break between sets.

Exercise 4 Super(wo)man

• Support yourself on your hands and knees.
• Place your knees under your hips and your hands directly under your shoulders.
• Don't look straight down, just keep your neck and back in a straight line.
• Lift your right leg and left arm and straighten both.
• Return to the neutral position and do the same on the other side.
• Do this in series of 3 with 10 to 15 reps per side.
• Take a 30 to 60 second break between sets.

Any questions or feedback? Message me.

Kind regards,

Sascha Bargi BSc. Pt. & MSc Ost. in training