Etant donné la crise actuelle que traversent la France et le monde entier, il est essentiel de s’octroyer un instant de détente, seul(e) ou en famille. C’est pourquoi, aujourd’hui nous vous proposons une petite séance de yoga.
Les bienfaits du yoga
La pratique du yoga en France est assez récente, bien que les origines du yoga soient millénaires. Le yoga tel qu’on le connaît actuellement a beaucoup évolué de ses origines, mais l’essence reste la même. Le yoga est resté un moyen d’être en harmonie avec soi-même, avec les autres mais aussi avec son environnement et l’univers.
Mais l’harmonie n’est pas le seul bénéfice que l’on peut tirer de la pratique du yoga. Le yoga vous permettra également de :
- Réduire votre stress. Ça tombe à pic dans cette période compliquée pour tous !
- Revoir votre respiration et votre souffle. La respiration est un point essentiel du yoga.
- Améliorer votre souplesse. Eh oui, pratiquer le yoga c’est apporter plus de souplesse à l’ensemble de votre corps. Vous travaillerez aussi votre équilibre !
- Affiner votre corps. Certains exercices de yoga vous permettront aussi de sculpter doucement des parties de votre corps, comme le ventre ?
Vous connaissez maintenant les principaux apports de la pratique du yoga au quotidien. Alors pourquoi ne pas débuter aujourd’hui ?
Quelques positions pour débuter
Lors de la pratique du yoga, pensez à votre respiration. Tout au long de votre séance de yoga, respirez lentement et profondément.
Le lotus
La position du lotus est une position de relaxation. Le lotus vous permettra de retrouver calme et concentration.
Position : assis(e) avec les jambes en tailleur. Si votre souplesse vous le permet, posez vos pieds sur vos cuisses. Vous pouvez mettre vos mains l’une face à l’autre au niveau de votre poitrine ou les poser sur vos genoux, paumes vers le ciel.
Pensez à maintenir votre dos droit et dégager vos épaules vers l’arrière, ainsi votre cage thoracique s’ouvre.
La position du chien tête en bas
Voici un bien drôle de nom pour une position très simple. Cette position est excellente pour votre dos et permet d’améliorer votre souplesse.
Position : Formez un V à l’envers avec votre corps. Vos pieds sont plaqués au sol (vos talons doivent continuellement touchés le sol), vos bras sont tendus et vos hanches pointent vers le plafond. L’axe de votre tête doit suivre celui de votre colonne vertébrale, donc on regarde le sol. Respirez profondément.
La position du chien tête en bas jambe levée
Cette position est similaire à la précédente à ceci près qu’elle se complique un peu. La position du chien tête en bas jambe levée renforcera l’ensemble de votre corps et vous aidera avec votre équilibre.
Position : Une fois dans la position du chien tête en bas, vous allez lever une jambe vers le haut en maintenant l’alignement avec vos hanches. Votre jambe ne doit pas être trop haute ni trop basse. Pensez à alterner de jambe.?
Le guerrier
Il existe plusieurs positions du guerrier dans le yoga, en voici deux : le guerrier débutant et le guerrier avancé (comme ci-dessus). Cette position vous permettra de renforcer votre équilibre et de gainer vos jambes.
Position : placez une jambe devant et fléchissez-la, évitez de faire dépasser votre genou de votre pied. Tendez votre autre jambe en arrière et essayant de placer votre pied perpendiculairement à votre pied avant.
Pour le guerrier débutant, tenez votre bassin et votre buste bien en face de votre jambe en avant. Tendez vos bras en direction du plafond et mettez vos mains face à face.
Pour la position du guerrier avancé, placez votre buste et votre bassin de profil. Placez vos bras tendus au-dessus de vos jambes, un bras en avant et un bras en arrière.
Pensez toujours à vous tenir droit(e) pendant l’exercice.
Le triangle
Le triangle est une position debout avec laquelle vous pourrez renforcer vos jambes et vos abdominaux tout en tonifiant votre colonne vertébrale.
Position : Écartez vos jambes et placez vos pieds de façon à avoir votre pieds arrière perpendiculaire à votre pied avant. Ensuite, basculez votre bras avant vers votre tibia afin de placer votre main dessus (si vous parvenez à attraper votre pied en gardant les jambes tendues, vous êtes un(e) vrai(e) pro ?). Alignez votre bras arrière au-dessus de votre tête en essayant d’aligner vos bras et vos épaules. Pendant cet exercice, regardez votre main qui pointe vers le ciel.
L’arbre
L’arbre est l’une des positions debout emblématiques du yoga. Elle vous permettra de mieux contrôler votre équilibre tout en améliorant votre concentration.
Position : Mettez-vous debout sur une jambe. Placez votre pied à l’intérieur de votre cuisse, attention à ne pas le placer au niveau du genou. Vous remarquerez qu’il vous faudra un bon sens de l’équilibre pour trouver votre stabilité dans cette position. Une fois bien positionné(e), tendez votre bras au-dessus de votre tête, mains jointes, en rentrant votre ventre.
Concentrez-vous et tenez-vous droit, ce sont les secrets de la réussite pour cette position.
La charrue
La position de la charrue est un excellent exercice de yoga pour votre dos et votre colonne vertébrale.
Position : Couchez sur le dos, vous placez vos bras le long de votre corps. Ensuite vous levez vos jambes et votre bassin, afin que vos pieds touchent le sol derrière votre tête. Gardez vos jambes tendues pendant l’exercice et détendez-vous.
Le cobra
Le cobra est une position d’étirement du corps. Cette position permet d’étirer votre corps, de travailler votre souplesse et de stimuler les organes digestifs. Voici donc une excellente position !
Attention, si vous avez des problèmes de dos, cette position n’est pas adaptée.
Position : Allongez-vous sur le ventre avec les jambes légèrement écartées (d’environ la largeur de vos hanches). Ensuite, placez vos mains sur sol, les bras de chaque côté de votre buste et redressez doucement votre buste. Placez votre tête dans l’axe de votre colonne en tendant légèrement votre menton vers le haut. Vos jambes ne doivent pas décoller du sol.
Quelques conseils
Il est préférable de pratiquer le yoga sur un tapis de sport, notamment pour les exercices au sol. Cependant, si vous n’en avez pas en votre possession, un drap ou une serviette épaisse peuvent faire l’affaire.
Comme évoqué précédemment, la respiration est essentielle lors de la pratique du yoga. Lors de vos séances, concentrez-vous dessus et apprenez à mieux respirer. Pour cela respirer lentement et profondément. Prenez le temps d’expirer l’air inspiré. Pour mieux contrôler votre respiration, inspirez par le nez et expirez par la bouche.
Lors de votre séance, si vous êtes débutant, choisissez les postures qui vous semblent les plus faciles. Nous ne vous avons pas mis de durée pour les positions, tout dépend de votre temps et de votre envie. Les positions de relaxation peuvent être maintenues 10 à 15 minutes. Pour les autres, un maintien de 1 à 3 minutes est très bien. Il est important de réaliser des étirements à la fin de votre séance de yoga. Ainsi vous éviterez les courbatures le lendemain.
Pour une bonne séance de yoga, pensez à varier entre exercices debout, exercices au sol et exercices de relation en finissant par quelques étirements.
Lorsque vous pratiquez une séance de yoga, seul(e) ou avec vos proches, prenez votre temps et imposez le calme autour de vous. Le yoga est un excellent moyen d’apaiser vos enfants pendant quelques minutes. De plus, la pratique du yoga est un très bon moyen de faire une activité sportive dans le calme et la sérénité.
Le yoga est bon pour votre corps et pour votre esprit alors pourquoi ne pas tenter l’aventure aujourd’hui ?
N’hésitez pas à nous partager quelques photos de vos plus belles positions ?
A bientôt ! Elodie et toute l’équipe Beauty Coiffure ?
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