Busyness should not be a barrier to regular exercise. Especially for women in their 30s and 40s who are in a busy phase. Whether it's working, taking care of children, being a housewife, or other solid routines. You don't have to go all the way to the gym or do heavy physical exercise, it turns out that there are light exercises that can be done at home.
One of them is yoga which can be done at any time but can help improve fitness. For those of you who are still beginners, there is no need to worry. There are various yoga movements that are easy to follow and suitable for women in their 30s and 40s.
Want to know yoga moves for beginners that you can try at home? Check out the information through the following article, OK!
Cat-Cow Pose
The first yoga movement you can try is called the cat-cow pose. This one movement is inspired by several animals. Quoted from the Times of India, to follow this movement, you just need to kneel with your hands in line with your shoulders facing down and your knees on the floor.
Next, lower your stomach down and tilt your head up. Slowly pull your back up and then lower your head down. Do it alternately slowly while inhaling and exhaling according to the flow of movement.
Child Pose
Not only cat-cow pose, there are other easy yoga moves that you can try at home. It's called the child pose, which relaxes the hip, back, and arm muscles. It's easy to follow this movement. First you kneel with your hands down in line with your shoulders and your knees on the floor.
Then slowly lower the pelvis back until the hamstrings are against the calves. Also lower your head down until your forehead rests on the floor in a slow motion. Try to inhale and exhale through a certain count.
Tree Pose
If previously there was a dominant kneeling movement, this time there is another movement that requires you to stand up. Named tree pose which is inspired by trees. Quoting from Insider, this one movement can help improve balance and stretch the muscles in the pelvic area.
If you want to imitate this movement, simply do a standing position shoulder width apart. Then lift your left leg and rotate your knee outward, placing the sole of your foot on the right thigh. Make the position of the hands, simply cup them and put them in front of the chest or pull them up just above the head.
Triangle Pose
As the name suggests, this yoga movement depicts a triangular shape. Triangle pose is one of the movements that you can try to stretch the hips, back, chest, shoulders, spine, calves, to build muscle strength in the ankles. Although it looks difficult, the triangle pose movement is quite simple to imitate, you know.
As reported by the New York Times, the way is to spread both legs over the shoulders. Raise your right hand up to face the ceiling, lower your left hand down or toward the floor. Position your head to look up. For the record, for people with high blood pressure, low blood pressure, or neck pain, it is not recommended to follow this movement without expert supervision.
Seated Forward Bend
This one movement may be familiar to some of you. This is because the movement called the seated forward bend is often practiced as a warm-up movement while still in school. Through this movement you can stretch the shoulder area, spine, as well as the back of the thigh, you know.
For those who want to follow this yoga can sit with legs stretched out in front and back bent down. Keep your back as straight as possible with the help of both hands holding the toe area. When trying this movement don't push it too hard, okay? Just do it as usual and most importantly can relax some parts of the body. Good luck trying it at home!
