Yoga with aids – a few positions that you can do at home

Yoga with aids – a few positions that you can do at home

Yoga with aids – a few positions that you can do at home

Some ideas for practicing yoga with aids

Anyone can practice yoga with help. Not once have I had the opportunity to talk to people who were once in class and were very disappointed. Because boring, because they could not cope with any of the positions, so they gave up. And this is the biggest mistake we can make. Instead, it’s worth looking for a new technique.

Today I would like to suggest some ideas for practicing yoga with help.

Each of us has completely different expectations of yoga.

There are also different reasons why we start exercising.

Some train to calm down, get rid of stress and calm the mind. Others want a nicer and firmer body. Still others focus on building internal strength or flexibility.

One thing is certain, if the internship takes place regularly (preferably every day, but twice a week is enough), it will definitely bring us positive and long-awaited results.

Remember: if you feel pain during exercise, stop exercising. At the same time, it is worth focusing on what kind of pain we feel.

Natural pain resulting from stretching muscles is not a bad thing and is part of the practice. However, joint pain or neuralgia is already a warning signal that should not be underestimated.

Yoga with aids

I invite you to a short yoga practice with me. This time, exercises at home with pillows and various aids. It will take you about 10-15 minutes.

Adho Mukha Virasana – Hero position with head down

Adho Mukha Virasana - yoga course in Rishikesh


  • eliminates tension of the neck, shoulders and thoracic spine,
  • reduces menstrual pain,
  • brings relief from fatigue and headaches.

Trianga Mukhaikapada Paśczimottanasana – A position of intensive stretching of the western side of the body, with three limbs and a face turned towards one foot.

Trianga Mukhaikapada Paśczimottanasana


  • improves circulation in the pelvis and lower limbs,
  • relieves cramps in the legs,
  • removes swelling, cramps in the leg and foot.

Adho Mukha Upukajtha Konasana (with support across the torso) – Planted angle position with head down

Adho Mukha Upukajtha Konasana


  • blood circulation in the pelvis, legs and feet improves,
  • relaxes the stomach.

Prasarita Padottanasana – Intensive stretching position

Prasarita Padottanasana

variant with head up

Prasarita Padottanasana

variant with the head down


  • calm down, calm down
  • stretches the back of the legs, hip joints,
  • strengthens the muscles of the front of the thighs,
  • removes pain in the lower spine,
  • improves the functioning of internal organs.

Navasana – Ship Position


  • strengthens the muscles of the abdomen and lower back,
  • strengthens the hips, spine,
  • improves the functioning of the digestive system,
  • tones the kidneys,
  • stimulates the thyroid gland (helpful in hypothyroidism),
  • has a positive effect on the functioning of the prostate glands,
  • helps get rid of stress.

Ustrasana – A camel position with his hands on a roller / cushion


  • dilates the chest, increases lung capacity,
  • improves circulation in all internal organs,
  • tones the muscles of the spine and back,
  • corrects posture
  • reduces fatigue and mental anxiety,
  • reduces discomfort during menstruation,
  • strengthens back muscles,
  • stretches ankles, thighs, groin, hips.

Savasana – the corpse’s supported position

After completing all positions, we will have what is most pleasant, namely Savasana. Each exercise should end with just such complete relaxation. Proper relaxation will relax the body, regenerate, remove fatigue and consolidate the effects of practice.

I hope that yoga with help will encourage you to practice at home.

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