What Is Yoga ?
Yoga is a combination of physical, psychological and spiritual practices aimed at cleansing the body and achieving a state of spiritual elevation. There are many varieties of it – there is yoga for pregnant women, fly yoga (air), hatha yoga and others. Although most often begin to do yoga just for weight loss.
There are more than 300 positions in the practice of physical yoga (asana). 10 Easy Postures is a great everyday program to help you perfect the art of yoga.
Before you start learning positions, you need to know the rules of practice that will lead to success. Here are nine tips from yoga expert Karen Costa to help beginners move on to more advanced practices faster.
Yoga for Beginners – Tips and Tricks
1. Pay attention to the place to practice
It’s a great idea to contact the studio where you’ll be practicing to ask for recommendations on a class that’s right for you. Be sure to let your mentor know about your injuries and physical limitations, if you have any. Ideally, start with a class specifically designed for beginners where you will learn the basics of physical practice and the basics of breathing.
2. Arrive Early for Classes
Try to arrive 15 minutes before class starts. This will give you time to settle in and get used to the energy of the space. New students often admit to being nervous before the first lesson, which is completely normal. Try not to add stress by being late.
3. Introduce yourself
Be sure to introduce yourself and tell your teacher that you are new to yoga. Don’t be shy, as it’s in your best interest to tell all about yourself. Your teacher may, for example, suggest useful modifications for certain positions.
4. Choose a good seat in the hall
Being drawn to the back of the class seems like a natural inclination for many people, especially newcomers. Yoga classes are no exception, and many new students choose the back row. The expert advises positioning your yoga mat so that you can better hear and see the teacher.
5. Set goals
Most yoga classes begin with the art of breathing and focusing properly before moving on to learning asana. Think about your goal of yoga practice. For example, you may decide to focus on deep breathing throughout your session or practice. Being able to use yoga to take care of your body is another way to justify your practice.
6. Listen to your body
One of the most popular yoga tips is “Listen to your body.” As you improve in your practice, your connection with the body will also improve. For now, just remember that yoga is not supposed to hurt. Use your breath as an indicator. If it becomes intermittent or erratic, this may be a sign that you have exceeded your limits. Take a break and take a few deep breaths before returning to your practice.
7. Look after yourself
Yoga is not a competition. Ratings are not given. The goal of yoga is progress, not perfection. Watch yourself to focus on completing the class in a way that serves your body and your needs.
8. Strive for Peace
For many students, both for the first time and in the long term, shavasana ( final resting position) can be the most difficult pose in the class. Many of us are used to being in constant motion, and being at peace with ourselves and our thoughts without moving can be a new experience.
Many beginners admit to being stressed out in Savasana because they can’t stop their thoughts. However, instead of trying to stop them, just let them go and focus on your breath.
9. Don’t stop
With each new occupation, their influence on your life will increase. If yoga doesn’t respond to you right away, give it some time. Try different study styles and different teachers until you find the right practice for you. With diligence and persistence, you will discover all the benefits of yoga.
We also advise you to buy a high-quality mat that will not slip, wear comfortable clothes for classes and do not forget the water balance.
Yoga Poses for Beginners
Start with an asana focusing on the hands and knees – spread your arms to the sides and press the forefinger and thumb on the mat.
Raise your tailbone and begin to pull your hips toward the ceiling. Straighten your legs as best you can and gently press your heels into the floor.
Your head should be between your arms, facing your knees, and your back should be straight.
Hold the position for 5-10 breaths.
2. Mountain Pose & Tadasana
Stand up with your heels slightly apart.
Spread your toes and distribute the weight evenly on both feet. Relax your shoulders. Inhale and extend your arms above your head while shifting your weight onto your legs. You can also place your hands in a “prayer position” in front of your chest, or lower them. Take long, slow, deep breaths. Hold for 3-5 breaths.
3. Warrior II & Virabhadrasana
Take a large step forward with your left foot, spreading your legs almost the entire width of the mat. Stretch your arms so that they are parallel to the floor.
Bend your left knee so that it is at a 90° angle, keeping your right leg straight.
Point your left toe forward and turn your right foot to the right so that it is perpendicular to your left foot. At the same time, turn your torso to the right so that your left thigh is facing the front of the room and your right thigh is facing back. The left hand and head should be directed forward, and the right hand back.
Hold for 1-5 breaths.
4. Triangle & Trikonasana
Start in Warrior II position.
Straighten your bent leg. Then stretch your left hand forward. Tilt your body forward and turn it to the right.
Turn your hands as shown in the illustration. Lower your left hand to your shin or the floor if you can, and extend the fingers of your upper hand toward the ceiling.
Hold for 5-10 breaths.
5. Plank & Kumbhakasana
Get on all fours. Raise your knees off the floor and extend your legs behind you. You should now be on your fingers and toes with your body forming one long line.
Keep your palms on the floor, arms shoulder-width apart. Keep your neck and spine in a neutral position and look down at the mat.
Hold this position for 3-5 breaths.
6. Low plank & Chaturanga dandasana
Start in a plank position with your palms flat on the floor with your arms shoulder-width apart. Slowly lower yourself to a low plank, bending your elbows, pressing them close to the edge of your body until they form 90-degree angles.
Hold for 1 breath.
As a rule, this asana is followed by the upward facing dog.
7. Upward facing dog & Urdhva mukha svanasana
From the Low Plank position, lower your hips to the floor and rotate your toes so that the tops of your feet are touching the floor.
Straighten your arms to lift your chest up. Pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling.
Yoga for two
If you started practicing with your partner, you can eventually move on to paired asanas. Here are the best ones:
1. Sit cross-legged facing your partner with your hands on each other’s knees. If sitting cross-legged is uncomfortable, sit on a folded towel or pillow for more support. Look into your partner’s eyes. Take 10 deep breaths in and out. It is important to establish a deep connection without words.
2. Stay where you are and hold on to each other’s forearms. Hold tight. As you inhale, lift your chest so that a small arch forms in your upper back. As you exhale, pull in your chin, round your upper back, and spread your shoulder blades wide.
Continue the same movement for several breath cycles, you can look up when you inhale and look down when you exhale. Repeat 10 to 12 times.
3. A great asana for beginner yogis because you can use each other for support: stand back to back with your arms relaxed at your sides. Press your backs firmly, spreading your legs hip-width apart, and then slightly moving them away from your partners. Slowly bend your knees and lower as if you were sitting in a chair.
Music for yoga
Yoga Journal offers a playlist to help you reconnect with your body, travel inward and feel the love of yourself.
- Like Silk – Sleepdealer, Gudo Rewinds
- Lifting You — Michael Blume
- Love Me Now – Ziggy Alberts
- Watch—Billie Eilish
- Sirens – ford.
- You Can’t Rush Your Healing – Trevor Hall
- The Wind – Yusuf / Cat Stevens
- Held-Trevor Oswalt, East Forest
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