Doing yoga today is fashionable and prestigious. The ranks of her fans are growing. But not everyone clearly understands what exactly she is and, most importantly, where to start yoga at home. In our article, we will try to consider issues that are usually of concern to beginners. As a rule, few people are interested in theory, the main question is “Where to start?” Doing yoga on your own can be difficult at first. But still, we will try to look a little wider at things.
Yoga. Where do they start?
Do not be alarmed, such gymnastics - for beginners, the occupation is quite simple, moreover, it is very useful and exciting.
Everyone has heard of her at least once in her life. So you finally decided to learn such a wonderful activity as yoga, on your own. Where to begin? Let’s try to explain with accessible words what is at stake.
Yoga is a wonderful practice, the origins of which are in distant exotic India. Its purpose is to bring health to a person, both physical and mental. At the physical level, yoga classes teach us relaxation and proper breathing, normalize blood pressure.
More generally, yoga means a special way of life leading to enlightenment. In this sense, it refers to the most ancient philosophical teachings, considering the purpose and meaning of human life. If you seriously decide to do yoga, you should understand that this hobby is quite serious. It will require serious thought, considerable time outlays and some limitations.
What does yoga give us?
The gradual rethinking of many life habits and principles is what yoga gives us. What do her followers start with? They will have to give up many negative things, learn to control their own emotions and feelings, to achieve and maintain a balance of physical and mental.
According to this doctrine, the ability to concentrate on one’s own sensations, meditate and subordinate many bodily reactions to perfection leads to perfection, both spiritual and physical. Without understanding this, yoga is perceived only as a set of certain poses called asanas. Moreover, it comes down to some kind of gymnastics.
This in itself is not bad, but this approach is too one-sided and does not take full advantage of the enormous potential of this amazing practice. But even if you decide to simply use the purely physical health benefits that yoga gives, with which very, very many begin, the benefits for the body will still be considerable.
A look into the past
Are you interested in yoga? How do the most curious of us begin acquaintance with any new concept? That's right, from the basics of theory. Let us briefly touch upon the history of this wonderful teaching. It originated in ancient times. Indian seals dating from the 2nd-3rd centuries BC e., already contain images of meditating figures. The concept of yoga can be found in one of the most ancient Upanishads dating back to the 10th century BC.
An account of its basic concepts can be found in the Upanishads dating back to the 6th century BC. In "Raja Yoga" - the earliest school belonging to this teaching - there is a division into 8 levels, called "Ashtanga Yoga."
The four lower ones make up Hatha Yoga, the four highest make Raja Yoga itself. The concept of hatha yoga as a means of adding vital energy, spiritual and bodily purification of a person is widespread in the modern world.
On guard of health
Benefits for health and self-awareness will be felt by anyone who has at least done it for some time. To do this, devote several hours to regular exercises weekly. Positive changes can be observed in a couple of months. It remains to decide where to start yoga at home.
Since most of the asanas are focused on restoring the proper functioning of the spine, yoga can serve as one of the most effective means in the fight against its diseases. In addition to the spine, it is able to heal almost all bodily systems: heart and blood vessels, digestive tract, endocrine system.
Performing asanas, we produce massage, so necessary for our internal organs for healthy functioning. Regular practice of this amazing practice leads to flexibility and plasticity of the body. The gait is made smoother and more graceful due to the correction of posture and the elimination of joint pain. Meditation leads to the strengthening of immunity, while the risk of heart disease is significantly reduced.
In general, a passion for yoga gives a person extra vitality, protection from stress, leads to calm and confidence. So do not think too long where to start yoga at home - act!
Who should not be involved
Are there any contraindications? As a rule, yoga classes are recommended for almost everyone. But we should not forget that, like any physical exercise, yoga can be harmful in certain circumstances. Where to start doing yoga when health is not perfect? You should consult a doctor if you suffer from any mental disorder (especially schizophrenia), have a disease of any internal organ in the acute stage, or inguinal hernia.
This activity may turn out to be dangerous if there is an increased intracranial or arterial pressure, a heart disease or a post-infarction period, within a year after a stroke, with injuries and serious diseases of the spine and joints.
You can not do yoga in the case of cancer, immediately after surgery, as well as in acute viral disease and elevated body temperature. If as a result of classes the well-being clearly worsened, they should be interrupted and consult a doctor. Yoga is contraindicated in women during periods of critical days and pregnancy "older" 3 months.
How to organize training
Like any regular exercise, yoga exercises require a specific system. Therefore, it will be useful to immediately appoint a suitable time for them. It is traditionally believed that daily two-hour exercises are a good start for every morning. But in practice, most are engaged in the evening, which makes sense. By the end of the day, the body gains more flexibility, making it easier to perform asanas.
If a busy working day does not leave you the strength and time for a long lesson, do not try to "work out" all at once on the day off for one big workout. It is much more beneficial to cut out at least a quarter of an hour each day for exercise.
So, today you have a scheduled yoga. Where to start homework? Practicing exercises on a full stomach is ineffective; you need to do this on an empty stomach or after a considerable time after eating. Special conditions do not require yoga. You are sitting barefoot on the floor or on any small rug, the main thing is that it is not slippery. Since the main requirement for yoga is complete concentration and silence, turn off any sound sources.
When performing each asana, you will need the ability to concentrate on your own body with simultaneous deep relaxation, which is not given immediately. Everything is done very smoothly and slowly, literally feeling any exhale-inhale. The most important part of the exercise is proper breathing, it leads to maximum relaxation of the body and mental peace. Without mastering proper breathing, the effectiveness of classes will be small.
If something went wrong ...
Yoga classes are not extreme loads on the body. They have always been considered the ideal tool in a safe, calm environment to slowly improve your figure, establish immunity and overcome inevitable stresses. This conclusion is true, but, nevertheless, any exercise must be done very accurately, smoothly and intently, avoiding pain or any unpleasant sensations.
If discomfort or pain does occur, it is better to refuse this asana and consult a doctor. Forcing difficult tasks is strictly forbidden in order to avoid stretching or injury. Particular attention is paid to the gradual and correct movements. Otherwise, pain and microtrauma are possible (for example, in the knees when taking the lotus position).
Yoga for beginners - where to start?
The first asanas can be mastered independently, without a mentor. They are very simple, and even if imperfectly performed, they will bring benefits, not harm. Mastering them will give an awareness of the needs and capabilities of their own body, and will suggest ways for further development.
Hurry in this case should not be. The main criterion is inner feelings. Remember: gradualism and again gradualism! Performing each asana, it is necessary to control sensations in all muscles of the body, arms and legs.
Yoga Exercises for Beginners
Here are the simplest asanas, suitable for everyone who is just mastering the complex art of yoga.
Tree pose. Performing this exercise, you should stand up straight. As you inhale, slowly and slowly raise your hands and pull them up as much as possible. We stretch out even outstretched arms behind the head, revealing the chest. To enhance the effect of asanas and training the ability to balance, one should learn to do all this by raising the leg bent at the knee and placing the foot on the thigh. The benefit of this asana is in proper posture and beneficial effects on the spine.
The pose of the child. We sit, resting on the heels of the buttocks. We lower the body to the hips, we stretch our relaxed arms forward in front of us. The task of this asana is to relieve tension from the muscles of the neck and back, to relax them.
Dog pose Leaning over, place your palms on the floor in front of you. The heels recede back, the pelvis rises. When properly positioned, the distribution of body weight occurs evenly between the feet and hands. The head is lowered and is located near the elbows. The effect is to eliminate tension in the muscles of the back and shoulder girdle. In addition, this exercise gradually leads to slim legs.
Stork pose With arms raised up on the exhale, we bend over, bending at the lower back. Asana leads to flexibility of the legs and an improvement in overall body tone.
Onion pose . We lie down on our stomach, clutching our hands at the ankles, while inhaling we lift both parts of the body at once - both the upper and lower. The effect is in a flat back, slender arms, strong abdominal muscles.
Once again: when practicing yoga exercises, the most important thing is to do everything thoughtfully and slowly. You must feel the whole body, enjoy every movement. Thinking when doing exercises should be about something light, pleasant. In this case, you will be great at distracting from current problems, relax, tune your body and soul in a harmonious manner, especially now that you know where to start yoga at home. We wish you all good luck in mastering this beautiful art!