Yoga allows not only to strengthen and make the body more perfect, but also fill the soul with balance and tranquility. Yoga classes will not require you to have a place specially designed for this. You only need to wear clothes in which you will be comfortable and take a regular rug. You can do yoga yourself at home or in nature.
If you are doing it yourself, at home, it is best to find it alone. Remove pets from the room, disconnect the phone and open the window. After all, fresh air is necessary for breathing, which, when performing any exercise, plays a very important role. Of course, the window should be opened if the street is warm. In cold weather, just pre-ventilate the room. You can turn on calm music.
For beginners, of course, it is best to start classes under the guidance of an experienced instructor who can correct inaccuracies when performing asanas. Of course, you can do it yourself, guided by video materials and relevant literature. For beginners, the duration of classes should be no more than 20 minutes a day. After all, it is better to feel the pleasure and joy of short-term occupations than to torment yourself for a couple of hours.
It is very important, for beginners, not to force yourself to do yoga. The craving for yoga should come by itself. Do not be discouraged if you missed a lesson, because you can do it the next day. Only asanas should be practiced that bring joy to your soul and body. Do not do difficult asanas for you, during which you cannot concentrate and feel uncomfortable. Yoga should give pleasure and joy, and not be a heavy duty. Yoga classes for beginners should take into account some recommendations:
The room you are working in should be warm. You should not freeze. Before classes, you need a little warm-up, which is necessary for warming up the muscles. Beginners should first perform those asanas that they have learned well, gradually moving to new poses. Increase exercise time gradually. Do not eat before exercise. Food can be consumed at least two hours before class. It is recommended to drink juice or water before and after classes. Before doing yoga, it is recommended to take a shower. The course is not worth doing massage or going to the bathhouse or sauna. If you have exacerbated chronic diseases, it is better to postpone classes for a while. During pregnancy, asanas should only be performed with an instructor.
Basic Asanas for Beginners
Performing any asana, one should remember that the load on both sides of the body should be the same. Those exercises in which there is no symmetry are performed first to the left, and then to the right. Be sure to do stretching before performing asanas. Especially for beginners.
Move your feet together, and after that, stretch your legs so that your knees become straight. Retract the little dog. Standing straight, pull up, moving and lowering your shoulders back. The back should be straight and arms raised. Asana relieves stress from the back and shoulders.
When performing this exercise, the legs should be in the same position as in the previous asana. Next, we connect our palms, in the “mudra”, applying our thumbs to our chests and pulling back and lowering our shoulders and elbows.
Sit on your heels with your buttocks, and after that, lower your body to your hips. Stretch forward relaxed arms. This exercise allows you to relax the clamped back muscles and relieve tension from the neck.
Stand up straight. Slowly inhaling, raise your arms as much as possible, after which, take them behind the head, revealing the chest. To strengthen the asana, raise the bent leg with the foot on the thigh. By regularly performing your asana, you improve your posture and strengthen your spine.
Lie on your stomach and grab your ankles. When inhaling, lift the upper and lower torso at the same time. Asana, allows you to improve abdominal muscles, make your arms slim, and your back is even.
Hero pose with one sword
Place your legs as wide as possible and extend your arms to the sides. Raise your hands, extending your elbows as much as possible, connect your palms above your head. Turn the left foot as far as possible to the right, turning in the same direction and the body, bend the leg. The heel of the left leg is pressed to the floor, and the right leg is straightened as much as possible by turning the foot to the left.
Pose with arms raised
To perform this exercise, stand in the pose of the mountain with arms raised as much as possible, and after that, stretch as far as possible.
Pose Traction Down
Stand in a pose with outstretched arms, then, without bending your knees as much as possible, bend down. Hands should touch the floor. The neck and head should be as relaxed as possible.