Yoga is a deep self-knowledge of the possibilities of the body and liberation from mental experiences. Those who have not tried to practice yoga lose their peace of mind and natural harmony. Even skeptics after performing asanas - the so-called poses in yoga - are recognized in the marvelous influence of simple exercises on the general state of the body. Practice hatha yoga for beginners is useful at any age with any body composition and for any gender. Do not hesitate, take 15 minutes and try to make some asanas. We are sure that they will change your attitude not only to yourself, but to the world. We made a selection of video lessons "Yoga for beginners at home" especially for you!
Home Yoga for Beginners: tips and introductory exercises
The main difference between yoga and other methods of weight loss and sports is that there are no winners in it. You are engaged solely for yourself, without measuring your waist and bragging muscles. There is no coach who stands over you and makes you sweat and blush with 5-kilo-gram dumbbells. Yoga is not a competition.
We will analyze the basic rules of yoga for beginners:
Wear loose clothing that does not hinder movement. Ideally - a sports shirt with cups to take off an eternally disturbing bra, breeches for stretching and socks made of microfiber. Of course, a spacious T-shirt and beloved leggings are suitable for home.
However, professional yoga teachers recommend practicing barefoot: whether it's hygienic or not in the gym - it's up to you.
- Do not eat before classes for an hour and do not drink cocktails with dietary supplements - on yoga it's useless.
- Take a bottle of mineral water to refresh the body after exercise.
- Breathe is the basic rule of yoga. Do not hesitate to exhale loudly or inhale deeply - on yoga all are equal.
- Listen to the body. Free the mind and completely permeate the training process. Each asana should pass through your consciousness, then the yoga for beginners will pass as much as possible useful.
- Do not overdo it. Let us repeat, Eastern practice has no sports framework and no one forces to forcibly stand in a pose. If the level of training does not allow you to make this or that asana, rest. In time you will easily overcome the physical and moral barrier.
- Practice not on slippery surfaces. Do not be stingy, buy a fitness mat with an anti-slip coating, it will be useful both on the beach, in the gym, and for home workouts, and for a picnic.
- First put a chair near you - help for balance.
- Create an atmosphere in which you want to practice.
Yoga for beginners: breathing exercises
Spread out the rug and sit down comfortably in the middle. Legs cross into the lotus position or simply cross as in the picture above. Back tighten the string and keep straight, press the feet to the floor, straighten the shoulders. Brushes on the knees. By adopting this position, you will immediately feel a surge of energy. Try it now, and you will understand the benefits of yoga exercises. Now let's talk about the breathing technique - stay in the same position.
In yoga breathe only through the nose. It is difficult for beginners to restructure, but this is an important detail of the whole practice. A deep breath - an exhalation, again a breath - an exhalation. Repeat 6 cycles of breathing. Listen to the air coming out, does it sound like the sound of the sea? Yoga is always associated with nature, in this is its secret charm. Each asana (exercise) lasts 6 cycles of breathing. What are your impressions? Already feel the recovery of the body?
Advice: exhale slowly and for a long time, as well as inhale. Oxygen is the source of life.
After the first breaths, there may be a slight dizziness, do not be scared, this is a normal reaction for beginners. This phenomenon indicates that the body and the brain are "starving" a little, you do not feed the body with oxygen quite well. After a few yoga classes for beginners, an inadequate response to the breathing technique will pass.
Yoga for beginners, video tutorials for home exercises
Bidala-kriya
Exercise kneads the spine and muscles of the shoulder girdle, relieves the numbness of muscles after a day's work. Strengthens the flexibility of the back and straightens the posture. Very useful for problems with the spine and scoliosis.
Tadasana - base for standing postures
The pose is very simple at first glance, and you will want to jump to the next exercise. Do not make a silly mistake for beginners. This is the basis for all standing asanas. You exercise to maintain an unshakable balance in conjunction with proper breathing. Disregarding the pose of the mountain, you will not learn complicated asanas, and the practice of yoga will go awry.
If you are firmly on your feet, squeeze your eyes and repeat the cycle of breathing - so much more difficult. There is another variant of tadasana: on inhaling, raise your hands up through the sides and pull your finger to the finger, stretching in the spine. On exhalation, lower your arms along the body.
Tadasana strengthens her legs, aligns her posture, tightens the ass and trains the vestibular apparatus.
Stretched pose for beginners: base - uttanasana
Do the yoga exercise for beginners as relaxed as possible. Achieve moderate tension of the posterior surface of the thighs and stop for 6 cycles of breathing. Stretching should not cause pain.
Tree posture: workout balancing - vrikshasana
Exercise from the yoga course for weight loss for beginners is not easy. Practice until you clearly stand on one leg without swaying and blockages to the sides. In the first training session, hold a chair near your back to grasp the balance.
Vrikshasana extends the spine, stimulates metabolism and strengthens the muscles of the abdominal press, the waist. The pose of the tree is the best trainer of the vestibular apparatus, as well as the balance of mind and soul.
Pose for the tension of all muscles - utthita parsvakonasana
Watch for the position of the knee, as in squats, it should not extend beyond the toes. Do not fill the case back and forth. Do not forget, the exercise is done in both directions.
Remember that yoga is given gradually. Did not work the first time? Take the pose of the mountain and practice again. Progress is inevitable. Successfully fulfilled? Congratulations! You have perfected the pose from the complicated yoga course.
Pose dog looking down - adho mukha svanasana
The name is ridiculous, but all the yoga postures imitate something from natural phenomena and animals. This exercise for beginners repeats the movement of the dog after sleeping, as she stretches and looks at the floor.
Adho mukha svanasana brings blood, filled with air, to the brain, clears from bad thoughts and energizes. Be careful if you have high blood pressure and heart problems.
Cobra posture: prevention of spine diseases - bhujangasana
The movement of the cobra is bhujiang kriya
Both asanas of yoga are interchangeable. Do not like statics, make a cobra in motion. At the last inspiration you can properly straighten up in your arms and bend in the lower back, elbows are pressed to the body. Hold for 1 breath cycle and slowly sink. Bhujanga inevitably makes the back flexible.
Spinning of the spine - ardha madciendrasana
Video yoga lessons at home for the spine will help to overcome back pain and even cure problems with intervertebral discs, hernias and scoliosis.
Pose tilt forward to both feet - pachchimotanasana
Do as far as stretch marks are enough. Do not hunch and do not stick your back out. Lying down you need a stomach, gradually you completely lower the body on the hips. Remember that in yoga you do not compete with a neighbor for flexibility - it is a process of self-knowledge and self-improvement.
Pose of a dead man or a sleeper - shavasana (relaxing exercise)
Such a gloomy name indicates the complete peace of the body. Free thoughts, relax each muscle and enjoy even breathing.
Finally we offer a 30-minute complex: "Yoga for Beginners". Open yourself anew! And do not forget to share your success in the comments.