Yoga øvelser hjemmefra - Nybegynnerguide

Yoga Exercises From Home - Beginner's Guide

Yoga training is good for both body and mind where it focuses a lot on breathing, balance, flexibility, and controlled movements that will increase your strength and mobility over time. During a yoga session, the intention is that all the exercises should flow naturally and be combined as they slide over each other in a holistic and coherent session. Here we pick out and explain some of the simplest and most common exercises you can easily do anywhere. So that you can get a taste of this fantastic yoga universe.

Mindfulness is a state of mind that can enhance the experience of yoga and meditation.Check it out here!

Also read:How to get started with exercise

    Movement training

    If you sit a lot still, it can tighten muscles, give poor posture and strain your back. Exercising mobility and mobility gives you a body that better withstands everyday movements and reduces the risk of back, neck and shoulder problems. At the same time, mobility training contributes to better technique in strength exercises and better range of motion.

    Also read:injury prevention training

    What is good mobility?

    In the body we have many muscles that are actively used to bend and stretch joints. If you are stiff in these joints, it can lead to less stability and balance.

    Movement is mainly about the ability to move one or more joints. In other words, move without pain. Exercises in mobility training include all forms of stretching and stretching. The more mobility you have, the more agile you can perform activities.

    Also read:Why stretch after exercise?

    Exercise training is something you should introduce if you have stiff muscles during a normal everyday life. This may be because you have been inactive and have not used your muscles sufficiently. Seesimple steps to increase mobility in everyday life.

    Yoga exercises for beginners

    When you first start practicing yoga, it is important that you have comfortable and flexible exercise clothes that you can move freely in, and that do not tighten in uncomfortable places during the session.Read here about Famme's best yoga clothes for women to find the right oneyoga pants,yoga tights, andyoga sweater ortop.

    Also read:Training in the office and at home

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    Seated position

    Most yoga sessions start in a sitting position with the legs crossed and the wrists resting on the knees. From there, you work your way up to a standing position with other yoga exercises. In a sitting position, you practice breathing and often do some delicious stretching exercises.


    • Sit with your legs crossed on a yoga mat. Cross your legs in a way that is comfortable for you.
    • "Head over heart, heart over pelvis" . Stretch your chin over your heart, and lift your chest so that it sits over your pelvis. This rule of thumb helps you sit with a straight and straight back.
    • Feel free to sit on a pillow or a folded blanket to lift your hips to make it easier to straighten your back.
    • Relax all muscles and nerves, including the face. You often do not think about wrinkling your forehead and tightening your jaw, but try to relax all the nerves here too!
    • Breath.

    Cat / cow

    From a sitting position you often (slowly) move to a position on all fours. A position where you stand on your knees and stretch your arms outstretched towards the floor.


    • From this position on all fours, you thus stretch on in-breath , stomach and back down to the floor and lifts the chin upwards towards the ceiling. This is the "Cow" bag.
    • On exhale you stretch your stomach and back upwards towards the ceiling at the same time as you point your chin down towards the floor, preferably towards your chest. This is the "Cat" bag.
    • Position yourself in such a way under these stretches so that you feel something is stretching at the shoulder blades and lower back.

    Downward Dog 

    From a cat / cow position you like to move to a downward dog position, for a proper stretch in both arms, back and legs. Do not forget your breath! All exercises must be performed in a controlled manner on inhaling and exhaling.


    • From a bridge bag, where you now stand on all fours with your back straight and neck, you curl your toes against the yoga mat. Inhale and lift your knees up off the mat.
    • Point your nose forward and cut a line down towards the floor. Breath out while pushing up your hips with your legs and arms.
    • Stay in this position, feel for where it stretches, and then adjust while pulling some long and good ones breath .

    Mountain pose 

    When you feel finished in the downward dog, and ready to move on, we want to stabilize and take root in a mountain bag.


    • From a downward dog bag, lift your gaze upwards and look ahead with your head.
    • While you still have your arms and legs planted on the floor, choose whether you want to take short or long steps until you reach your palms with straight legs.
    • Then release your arms and let your upper body hang slightly so you feel that everything extends down to the floor by pure forces of nature.
    • Then make sure your feet are solid and steady planted on the mat. Either completely assembled or with hip width.
    • Breathe slowly inwards while rolling your back upwards. Feel free to imagine that you have a seed in your lower back that sprouts upwards towards your neck, and focus the energy on all joints until you reach a standing position.
    • Exhale all air when you have reached a standing position (mountain bag) and spend some time feeling how everything feels.

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    Warrior pose

    From a standing position, the possibilities are endless, but for beginners it is an easy exercise to be able to go over in both warrior bag one and two .


    • From standing, pull one leg behind you at a good distance. The foot you are leaning on points forward in the same direction as the upper body, while the foot behind you points to the side.
    • Bend the knee on the leg you are leaning on and move into a one-leg lung.
    • Straighten your back (head over heart, heart over pelvis) Inhale, and stretch your arms up over your head toward the ceiling. This is warrior bag one. Breath out .
    • To move into a warrior bag two do you breathe in, and extends the arm that is on the opposite side of the leg you are leaning on, behind the head. Straighten out your arm to point to the other leg planted behind you, and breath out .
    • Then switch sides and do these same exercises on both right and left legs.

    Lizard pose

    A lizard bag is perfect for a last checked stretch beforestretching and final breathing exercises.


    • From warrior two, plant both hands in line with the leg you are leaning on with shoulder length.
    • The palm on the same side as the leg in the bend should be placed inside the sole of the foot.
    • You choose whether you want to lower your arms for a deeper stretch. Or if you want to raise or lower the knee behind. Listen to your body.
    • Change sides after a while, and do this exercise on both high and left legs.


    Explore oursbeautiful collection of yoga clothes for women to give yourself extra soft and comfortable yoga sessions further.

    Increase mobility in everyday life

    To improve your mobility in everyday life and in the future, you can do three simple steps:

    • Spend time in the position you want to be softer in. If you want to increase mobility in squats, you should spend time sitting in squats.
    • Do it often. You achieve better progress by working on mobility by doing it often. Set aside 10 minutes each day for mobility training.
    • Train strength. By training exercises with a large range of motion, strength training will contribute to increased mobility.

    Also read:Effective strength exercises for the whole body, andExercises with our training elastic


    Many people may think that mindfulness is a state of mind where one has to dig deep to find oneself. It is actually an ability one has to be attentive, open and present in the moment. It can be very beneficial to use mindful techniques during yoga exercises or meditation.

    Also read:Pregnancy training

    Mindfulness is a subjective experience, and one can experience it everywhere. It is a natural state of mind where you take in what is happening around you - and you feel a kind of calm. This ability is easy to lose in the busy everyday life.

    Also read:Sleep and exercise

    One way to approach mindfulness is to pay attention to body, emotions, thoughts and mood. These will help you become more aware.


    Lie down in a comfortable position:

    • Feel for every part of the body.
    • Listen to your breath. How to breathe Where does the breath come from? 
    • Feel how the breath moves in your body.


     Turn your attention to your feelings:

    • Do you have good, bad or neutral feelings?
    • Do you feel cold or hot?
    • Itches in the body Do you have pain somewhered?
    • Find out if these feelings are amplified or diminished by open presence.
    • That changes?
    • Do not analyze the emotions. You only need to record them and how they feel.


    After knowing and locating your feelings:

    • Where are your thoughts Observe them. 
    • Do not judge yourself or correct them.

    Through this exercise, you look at yourself from the outside and just record all thoughts.


    Finally, feel for the experience in your body:

    • Where is your attention, your thoughts, and how does it feel?
    • Do you see a connection between how you physically feel your body, what you think and how it makes you feel?

    By being able to see and acknowledge this, one can find out what the mind is actually doing to you. It makes it easier for you to know what to do if certain thoughts arise in everyday life. This can help you deal with stress, and is great to carry out withthe yoga exercises.

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