In the schedule of many modern fitness clubs Yoga has become an integral part of, displacing all kinds of aerobics, strength and dance lessons.
They are put on at the most visited time, and the lessons of good instructors are always sold out!

What is it - a tribute to fashion, or yoga practice really works wonders?
The instructor - a fragile, charming fair-haired girl - did amazing things with her body, so freely and naturally, without straining at all, while her eyes radiated amazing calmness and tranquility.

Among the students were quite experienced, easily performing complex asanas. ( Don't worry, if you are a beginner, no one will force you to stand on your head right away!)
The very word " yoga"means" unity". This is the unity of the human body with its inner essence.
This is the purpose of yoga practice - to feel your body and soul as a whole.

This comes after years of regular practice. For many people, yoga is associated only with physical exercises, the so-called " asanas”, but this is only one component of yoga - certainly an important one!

This is where you should start if you decide to do yoga..
If you want to achieve peace and harmony in your soul, you must start with your body.
After all, the feeling of mental and physical discomfort is due to the fact that the energy paths of a person are clogged, they need to be released so that the energy circulates freely through the body.
Only then can one achieve results in work on the soul.

Asana- this is " stable position in which both body and mind are at peace.
The ability to maintain the same position of the body for a long time with the concentration of consciousness on certain centers (chakras) is necessary for practicing meditation.
That is, asanas- this is the basis of your subsequent spiritual practice. But we will talk about this later.
Yoga- this is a very capacious concept, it is a whole philosophy, science and art.

Will there be a tangible result of training only 2-3 times a week?

It depends on what you want to achieve by doing yoga. Of course, in order to achieve results in yoga, you need to practice more often - at least 15 minutes a day (preferably in the morning and always on an empty stomach).
But when it comes to health and physique benefits, which is exactly what many go to fitness centers for, even 2-3 times a week will give excellent results.

Would you like to elaborate on the benefits of yoga?

Asanas are able to have not only a healing, restorative, but even a healing effect.
Muscle tension and relaxation, gentle massage internal organs and a tonic effect on the nervous system - all this in general has a beneficial effect on health.
It can be noted that people who have been practicing yoga for a long time look much younger than their peers.
And feel young. One of the reasons for the beneficial effects of yoga on human health lies in the fact that the regular performance of asanas normalizes the endocrine system, all glands begin to function in the best possible way, releasing the optimal amount of hormones..
This is a necessary condition for the normal functioning of all internal systems organism. As a result, the entire body is rejuvenated.

With a number of diseases, yoga can not only improve a person’s condition, but even completely cure him..

To be more specific, these are diseases of the joints, rheumatism, diseases of the digestive system and neuroses.
Yoga has a very good effect on the spine. Very often, the cause of poor health and constant headaches is a pinched nerve between the vertebrae.
Regular practice of asanas will help to straighten the spine and strengthen the muscles of the back and abdominals, as a result, your posture will improve.
The spine is closely related to the nervous system. If you have a complete order with the spine, it is very important for health nervous system, and this, in turn - for the overall health of the body. After all, as they say, all diseases are from nerves.

Yoga can help even in the case of some diseases, before which traditional medicine while powerless!

What is also very important, unlike others exercise Asanas have a profound effect not only on the physical, but also on the mental state of a person.
In our age of high technology and technological progress, we are increasingly suffering from stress and nervous breakdowns caused by this "civilized" lifestyle, especially this problem concerns residents of megacities.
Even high level income and comfortable living conditions from a modern point of view do not bring peace and emotional balance to a person.
A person spends the whole day at work, in the evenings and on weekends, at a TV or computer, that is, everywhere and always he is surrounded by people or all kinds of technical devices - he does not have the opportunity to be alone with himself, to figure out what is in his soul .
Hence - a feeling of constant nervous tension and some kind of dissatisfaction in life, although things seem to be going well for a person.

Is it possible to practice yoga on your own, without an instructor?

At first, it is still advisable to study under the guidance of an instructor. until you get the basics. Of course, there are books, but it is quite difficult to learn how to perform asanas correctly on your own. And if performed incorrectly, there is a danger of injury, in addition, when performing asanas, it is important not only to take the correct position of the body, it is important, as I said, to breathe correctly and concentrate on the right point of the body. In this you need the help of an instructor. In addition, in the classroom in a group there is always a special atmosphere that creates the right mood.

Are there any age or health restrictions for practicing yoga?

Age-wise, none. For example, there are even special classes for children - "baby yoga". There is no upper bar, you can start at any age.
Your entry level physical fitness completely unimportant.
The purpose of yoga is not to learn to stand on your head, it is much deeper ...
As practice shows, many people, having started doing yoga in adulthood, achieve significant results in flexibility and stretching, of course, this depends on the innate mobility of the joints and the elasticity of the muscles.
As for health, in the presence of serious diseases, it is advisable for a person to consult a doctor (for example, a sports doctor in your fitness club) or a yoga instructor.
He will tell you which position of the body is absolutely contraindicated for you, and which, on the contrary, will be useful in your case.
There are hundreds or even thousands of asanas in yoga, you can always choose from them those that suit you.
You can ask an instructor for help. Maybe you need individual lesson. If there are problems with the lumbosacral spine, you will have to refrain from performing deep backbends and stretches.
Some people experience dizziness when they are upside down, bending back and raising their head sharply. They need to monitor their well-being, if even the slightest discomfort occurs, stop doing this exercise. The same advice applies to absolutely all yoga practitioners.

The activity should be enjoyable. Relax, calm your mind, concentrate on the exercise you are doing. Try to disconnect from extraneous thoughts. Now you are here, in this very place, so concentrate on this and what you are doing.
If you experience any discomfort, stop exercising immediately.. In no case should you force yourself to stretch like your more trained colleagues. In general, you do not need to look at others, all the more complex about the fact that something is not working out for you. Only your personal result is important - the benefits for your health and the pleasure you get from training!

Are there any special clothing requirements for yoga classes, do I need special mats or anything else?

Classes are held barefoot on special rugs, clothing should be comfortable, not restricting movement. Mats can be used those that are available in the aerobics halls.
In the West, due to the growing popularity of yoga, all kinds of devices and coasters have long been produced. In my opinion, this is completely redundant.
So nothing special is required, only your desire!

Everyone has heard the word “yoga” at least once in their life. But will everyone be able to explain in an accessible way what it is? Yoga is an amazing practice that came to the world from mysterious India, bringing health to the body and soul of a person. Yoga will teach you how to breathe and relax properly, put you in order arterial pressure, will help to forget about insomnia.

If we talk about yoga in the full sense of the word, then this is a special way of life that helps to achieve enlightenment. This is the oldest philosophical doctrine about the essence of human life.

Anyone who decides to seriously engage in yoga should be aware that life according to the new canons will require a lot of time for this serious hobby, it will be necessary to give up some of the benefits of civilization.

Yoga will make you rethink your life principles and habits. It will demand an immediate rejection of everything harmful and bad. A person must instill in himself control over his feelings, acquire mental and physical balance. Independence from one's feelings, the ability to meditate and fully concentrate one's attention lead to the achievement of the perfection of the human soul.

If, however, yoga is perceived as a set of asanas (special postures), then it will become just gymnastics, nothing more. But it will not bring the desired effect. In this case, yoga is a complex of various exercises to improve health, normalize the work of individual organs, and form a perfect figure.

How did it appear?

The history of yoga is long and rich. Even on Indian seals dating back to the II-III centuries BC. e., there are images of figures in poses of yogic meditation. Such a concept is found in the "Rig Veda" - in the ancient Upanishad, which scientists attribute to the tenth century BC. e. The basic concept of yoga is set forth in the "middle" Upanishads of the 6th century BC. e. These are the Mahabharata, the Bhagavad Gita and the Yoga Sutra.

The earliest school was called "Raja Yoga". It is also called "Mind Control Yoga". The Yoga Sutra defines Ashtanga Yoga, the eight limbs of Raja Yoga.

These steps are divided into two main parts:

• the four lower steps are Hatha Yoga;
• the four higher steps are actually "Raja Yoga".

It is Hatha Yoga, which is focused on cleansing the body and mind of a person, increasing vital energy, that has become widespread in the world.

The benefits of yoga

The beneficial effects of yoga on health can be fully felt by any person who regularly devotes several hours to it every week. Even two months is enough to feel positive changes. Exercise helps you forget chronic pain in all sections of the spine. Most of the asanas are aimed specifically at maintaining its proper functioning.

Practice heals all body systems: cardiovascular, digestive, endocrine, etc. When performing asanas, all internal organs responsible for the normal functioning of the body are massaged. Regular yoga classes make the body flexible and plastic. Correction of incorrect posture eliminates the causes of pain in the joints, makes the gait more graceful and smooth.

Meditation in asanas increases the ability of the immune system to resist disease, reduces the risk of heart disease. Yoga classes fill a person life energy, help to gain self-confidence, make a person calmer and less prone to stress than usual.

Are there any contraindications?

Yoga can be practiced by anyone. But, like any gymnastics, yoga classes have their contraindications. Without consulting a doctor, you should not start performing asanas with:

• mental disorders, especially schizophrenia;
• availability inguinal hernias;
• high arterial or intracranial pressure;
• heart disease, especially after a heart attack;
• any exacerbations of diseases of internal organs;
• in the first year after a stroke;
• joint diseases, spinal injuries;
• oncology;
• immediately after any operation;
• colds or flu, as well as any increase in body temperature;
• for women, classes are not allowed during critical days, as well as at terms of pregnancy more than 3 months.

Yoga classes should be interrupted if health worsens after training. In such cases, medical advice is needed.

Rules for beginners

Before you start practicing, you need to learn a few main points that will help you practice yoga for the benefit of the body and mind:

1. Since yoga classes require systematic.
2. It is necessary to immediately determine the time of classes. It is believed that every morning you need to set aside a couple of hours for yoga. At this time, the body is more flexible, and asanas are easier to perform.
3. If the work day is too busy, then it is better to set aside at least 15 minutes each day than then try to catch up in one day.
4. It is necessary to deal with an empty stomach or a few hours after eating.
5. Perform exercises on any non-slippery rug or floor.
6. Classes are held barefoot.
7. Practice requires complete silence and concentration, so all external sound sources must be turned off.
8. Performing the exercise, you need to concentrate on the body, and, at the same time, completely relax. Asanas should be performed slowly and very smoothly, feeling each inhalation and each exhalation. Only by correct breathing can you completely relax the body and calm the mind. This is the essence of yoga practice.

What can't be done?

Yoga has always been considered quite calm, safe occupation, which will only help to cope with constant stress, improve the figure and strengthen immunity. All this is so. But at the same time, you need to correctly, concentratedly and smoothly perform each exercise. It is necessary to take care of the spine when performing asanas, one should not allow discomfort or even pain in its area.

If such sensations appear, then it is better not to do such exercises. You need to consult a trainer or a doctor. It is impossible to force the development of complex movements and asanas. Stretching is possible. In the event of pain in the knees when performing such postures as the lotus, special attention should be paid to the smoothness and correctness of movements. And then the injury can be avoided.

Initial asanas (exercises)

You can start the first asanas even without an instructor. They will only bring benefits, even if their implementation is not entirely accurate or correct. But these simple asanas will prepare you for a better understanding of your body, give you a direction for development. There is no need to rush. You just need to tune in to the sensations of your body.

The easiest exercises for beginners:

Get straight. To relax. Right hand we help to put the heel of the right foot on the inside of the thigh of the left lower limb.

We spread our arms to the sides, bring them together with our palms at chest level. When inhaling, raise your hands as high as possible. We hold the position.

We take our hands back, opening chest. Then you can change the leg if you wish. Move slowly.

This asana will give a graceful posture and strengthen the spinal column. It is quite possible to do it at the very beginning of yoga classes, it will allow the body to tune in the right way.

Child

Slowly lean forward, lower your buttocks onto your heels. The stomach should lie on the hips, touch the floor with your head and stretch your arms forward.

Hold this position, relax and keep calm breathing. Spend 5-7 breath cycles. Next, raise your body and return to the starting position.

This asana will gently relax the tight muscles of the back, relieve tension from the neck.

Downward facing dog pose

Place your hands under your shoulders, spread your fingers wide, press your palms to the floor. Feet stand hip-width apart, parallel to each other. Curl your toes and push your hips up as you rise from your knees.

Relax your neck. Hands remain in place, and try to put your heels on the floor without lifting your toes from it.

Watch your fingers and palms, they should rest against the mat and not move. The weight should be evenly distributed between the palms and feet.

In this case, the back should not be rounded, you need to stretch the spine. Start transferring the load to your hands, as if you are trying to move the floor while inhaling, and as you exhale, try to put your heels on the floor. This asana will slender legs and take the pressure off shoulder girdle and back.

Stork

We stand shoulder-width apart, bend over, rest our hands first on the hips, then on the knees. Bend your knees and stretch your lower back even more. Continue to bend your knees until you can step on your palms with your feet.

The heel should be placed between the middle and index fingers, and the toes should be on top of the wrists. We take our elbows to the sides (if flexibility allows). We press the chin to the chest as much as possible, we collect the shoulder blades together.

We reach the knees, reduce the shoulder blades as much as possible. Then you need to push off from your feet and stretch your back. This should allow the back of the body to be stretched as much as possible.

The development of this pose is Kundalasana, in which the legs are initially placed slightly wider than the shoulders, and at the end point, the shoulders are wound behind the legs (as shown in the picture). This asana will give flexibility to the legs and increase the tone of the body.

Onion

Lie on your stomach, stretch your arms along the body. Spread your legs a little to the sides, you do not need to close them. Bend your knees and wrap your hands around your ankles on the inside.

Raise your head slowly and upper part corps. Try to lift your hips off the floor, stretching out like a bow. Hold for 7-10 breaths and return to the starting position.

This asana will make the back straight, arms slender, strengthen the abdominal muscles.

Conclusion

When practicing yoga, remember - do everything slowly, thoughtfully. Feel your every move, enjoy it. And don't forget about your thoughts - use yoga time to relax, take your mind off problems and make yourself a little better than yesterday. Good luck to you!

Test. Guess the asana from the picture

Yoga classes give strength, energy and make the body toned. Can you guess which asana is behind the photo? Write your results in the comments.

Fitness trainer, group exercise instructor, nutritionist

Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.

There are many different yoga asanas (the figure 840 thousand is sometimes mentioned in Indian literature!), but in practice, until recently, only 20-30 basic ones were regularly used. Therefore, deciding where to start is quite difficult.

However, thanks to Iyengar and now yoga in all countries of the world, more than 200 are used. This complex is perceived as isolated, since special attention is paid to the accuracy and correctness of movements.

Asanas have anatomical and physiological significance. They represent the path to all the variety of movements available. human body, they are divided into categories and entries, depending on the level and complexity, are designed for different stages of learning yoga - from beginner to the highest.

Exercises, sorted by difficulty, are divided into groups according to the position of the body during training, performed sitting, standing, requiring twisting, performed lying (on the stomach or back), inverted and balancing.

Depending on the goals, asanas are performed with different speed slowly or quickly, forming the corresponding skills of the trainee: concentration, dynamics or immobility. Training has a positive general therapeutic effect, since when they are performed, all body systems receive a load. The tone of the body quickly improves, with the help of practice, people strengthen their health by training endurance and mobility.

At the psychological level, they have a special deep meaning, because they arouse interest and desire to master them. They also have an immediate beneficial effect in certain psychological illnesses - for example, they are able to "revive" an apathetic, depressed person, or calm an excited and anxious person.

Before you start

• Start classes 4-5 hours after a heavy lunch and 2-3 hours after a light one.
• Empty your bladder and bowels before starting class. For this, Sarvangasana with support and Ardha Halasana will help.
• Work out barefoot, in clothes that do not restrict movement.
• Start exercising on a mat or non-slip floor. In winter, the floor should not be too cold.
• When using blankets, roll them carefully as wrinkles and wrinkles can interfere with practice.
• Remove hard contact lenses during class.
• If you encounter any difficulties, then start by contacting specialists for advice.

Perhaps your difficulties are common and will be easily resolved.

Where to start at home

There are a number of ways to schedule home activities, depending on a number of factors such as the time you have available, family and other responsibilities, and individual needs.

There are no firm rules about when to start doing yoga at home and how much time to devote to these workouts. One thing is clear: the more you practice yoga, the more noticeable the benefits of it will be.

Some prefer to exercise in the morning, others in the evening. In addition, you can break the complex into parts and perform throughout the day, it’s worth starting, even if you devote no more than ten minutes to these exercises each time.

Family and other responsibilities

The yoga regimen can be modified depending on the circumstances of the home. Sometimes they have to be put aside in order to fulfill family and other household duties. In this case, for maximum benefit, it is important to plan the time and training program, especially on initial stage. For example, if you have only 10-20 minutes at your disposal, and you find yourself in a stressful situation or tired from the pressures at work, Sarvangasana, Setu Bandha Sarvangasana or Viparita Karani will be most useful.

The performance of postures and pranayama can vary markedly depending on the level and experience of the student. The main ones need to be done regularly so that they are not forgotten. One method is to change views daily: for example, alternating performed from a sitting or standing position. Do not forget to include inverted ones in the complex. Beginners should focus on standing.

individual needs

Determine which yoga is right for you?

Choose your target

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What is your physical form?



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What pace do you like?



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Do you have diseases of the musculoskeletal system?



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Where do you like to work out?



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Do you like to meditate?



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Do you have experience with yoga?



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Do you have health problems?



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You will suit the classical directions of yoga



Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Iyengar Yoga

Try also:

Kundalini yoga
Will help you:
Suitable for you:

yoga nidra
Will help you:

Bikram yoga

aerial yoga

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Determine which yoga is right for you?

Techniques for experienced practitioners are suitable for you



Kundalini yoga- the direction of yoga with an emphasis on execution breathing exercises and meditation. The lessons involve both static and dynamic body work, moderate physical activity and many meditation practices. Get ready for hard work and regular practice: most kriyas and meditations need to be done for 40 days on a daily basis. Such classes will be of interest to those who have already taken their first steps in yoga and like to meditate.

Will help you: strengthen the muscles of the body, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

yoga nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the pose of a corpse under the guidance of an instructor. It has no medical contraindications and is also suitable for beginners.
Will help you: relax, relieve stress, get acquainted with yoga.

Bikram yoga- This is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Due to the constant maintenance of high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves spiritual practices aside.

Try also:

aerial yoga- Aerial yoga, or, as it is also called, “yoga on hammocks”, is one of the most modern areas of yoga, which allows you to perform asanas in the air. Aerial yoga is held in a specially equipped room, in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. Such yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice, many author's directions of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga classes help to master basic asanas and simple meditations. Usually classes are held at a leisurely pace and involve a predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, pair yoga classes.

Ashtanga yoga- Ashtanga, which means “eight-step path to the final goal”, is one of the most difficult styles of yoga. This direction combines different practices and represents an endless stream in which one exercise smoothly flows into another. Each asana should be held for several breaths. Ashtanga yoga will require strength and endurance from its adherents.

Iyengar Yoga- This direction of yoga is named after its founder, who created a whole health complex designed for students of all ages and skill levels. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in the classroom, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is also paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

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Determine which yoga is right for you?

Progressive directions suit you



Bikram yoga- This is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Due to the constant maintenance of high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves spiritual practices aside.

aerial yoga- Aerial yoga, or, as it is also called, “yoga on hammocks”, is one of the most modern areas of yoga, which allows you to perform asanas in the air. Aerial yoga is held in a specially equipped room, in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. Such yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

yoga nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the pose of a corpse under the guidance of an instructor. It has no medical contraindications and is also suitable for beginners.

Will help you: relax, relieve stress, get acquainted with yoga.

Try also:

Kundalini yoga- direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic body work, moderate physical activity and many meditation practices. Get ready for hard work and regular practice: most kriyas and meditations need to be done for 40 days on a daily basis. Such classes will be of interest to those who have already taken their first steps in yoga and like to meditate.

Will help you: strengthen the muscles of the body, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Hatha yoga- one of the most common types of practice, many author's directions of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Usually classes are held at a leisurely pace and involve a predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, pair yoga classes.

Ashtanga yoga- Ashtanga, which means “eight-step path to the final goal”, is one of the most difficult styles of yoga. This direction combines different practices and represents an endless stream in which one exercise smoothly flows into another. Each asana should be held for several breaths. Ashtanga yoga will require strength and endurance from its adherents.

Iyengar Yoga- This direction of yoga is named after its founder, who created a whole health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in the classroom, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is also paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

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PLAY AGAIN!

By self-studying at home, you will be able to meet your own requirements and determine which ones help you under different circumstances. For example, standing up gives vivacity, and leaning forward soothes.

This is one of the approaches to training. The other is to do specific program regardless of personal needs and inclinations. The first approach develops sensitivity, and the second - willpower. To begin with, you need to study both.

In the case of a disease in which a certain training is prescribed, this particular program should be followed.

Structure

Yoga classes should have a certain structure. The basic idea is to start with simple ones or those in which the muscles gradually get stretched, then move on to main group or groups chosen for that day, and finally finish with relaxation poses that will help the body consolidate the work done.

self-discipline

Studying at home requires self-discipline and develops it, and also helps to understand the meaning. It is useful before the start of each lesson to remember the poses and instructions for their implementation. The acquisition of good habits creates a solid foundation for yoga, contributes to the development of confidence and the constant replenishment of knowledge.

Repetition

Usually during the session, some postures are repeated (for example, standing, sitting, twisting) until they begin to cause fatigue. However, inverted and restorative postures should not be repeated.

Runtime

In the Asanas section, the duration of each pose is indicated. At first, you should not stay in them for a long time - wait until you have mastered them properly and gained endurance. Don't strain to hold the pose. Gradually increase the time spent in each posture so that the quality of their performance improves along with your health.

Perform upward movements simultaneously with inhalations, non-directed downward movements with exhalations, that is, start or complete the movement with one inhalation or exhalation. Do not hold your breath in the poses.

Menstruation

Women should not perform inverted postures during menstruation, as this disrupts the natural flow of blood. There are a number of postures suitable for practicing during menstruation.

Lose weight, gain flexibility, relief, build up muscle mass All this is possible with yoga. Most of us have such goals, but not everyone can go to the fitness center. Yoga at home for beginners consists of a set of exercises with which you can master this ancient system transformation not only of the body, but also of the spirit. After studying the information about this culture, you can choose the right direction in yoga for yourself, find peace and harmony.

Why yoga is useful

Some perceive yoga as an oriental gymnastics, others as an Indian philosophy, others as an exotic kind of fitness. In the modern explanation, it is a combination of aerobic exercises and some spiritual practices. Its benefits are undeniable and proven by thousands of years of experience. Here are some of the positive effects of yoga:

1. Thanks to intensive breathing during yoga, active ventilation of the lungs and training of the heart occur.
2. Focusing on body balance and doing complex exercises, increases the endurance of the whole organism.
3. Restoration of reproductive function female body and potency in men.
4. Yoga, even at home for beginners, is able to restore the motor function of the spine, get rid of osteochondrosis, salt deposits.
5. Due to the active work of the abdominal muscles, the intestines are perfectly cleansed, which relieves yoga from constipation.

Basic rules of yoga

Many masters advise to conduct the first classes with individual instructor to delve into the mechanism of exercises. If you follow the basic rules and recommendations, yoga is effective at home for beginners. How to practice on your own:

1. Yoga for beginners does not involve much effort. You do not need to strain too much so that the body does not tremble, the breath does not go astray.
2. It is necessary to breathe evenly, calmly, quietly, silently. Breathing pauses, convulsive breaths and exhalations are prohibited.
3. The shoulders should be lowered so that the heart and lungs are relaxed. There are only a few asanas during which they are raised up.
4. When performing yoga exercises with the extension of the elbows, it is necessary to ensure that this part of the body does not strain, there is no feeling of tension, discomfort.
5. The knees should not strain, bend back, the kneecaps are relaxed and move freely.
6. Stretching all muscles and tendons is a prerequisite for yoga, a guarantee healthy life.
7. Two in training is always better than one. Invite your relatives or friends to participate.

How to start exercising at home

Home workouts require more self-discipline and motivation than gym or group workouts. Before you start practicing yoga at home, it is advisable to get at least a few sessions with an experienced trainer, if possible. The master will help you choose the optimal mode of training, load, tell you how to do it right. After such workouts, your home yoga will become a logical continuation of the path of improving the body and spirit.

So that training from the very beginning does not turn into unbearable trials for you, you should follow several important principles of independent homework:

1. When choosing a set of exercises on the Internet, rely on the experience of the teacher, on his figure and even the quality of the video materials that he offers in the form study guide. If a book is chosen as a manual, then it should contain photos and pictures with detailed description execution sequences.
2. Never do any exercise without first warming up the muscles, tendons and joints.
3. Start with those exercises that do not cause you discomfort or discomfort. Each body has its own individual characteristics and level of stretching.
4. Learn to listen to your body, muscles, your own pain. Direct all sensations to the exploration of these feelings. You must learn to hear the signals coming from the body.
5. Constantly control your breathing - this is the basis of yoga. At first it will seem impossible, but with time the skill will come. Each inhalation and exhalation must be done consciously. Breath control is a very good distraction from the discomfort that sometimes occurs during exercise.

A set of simple exercises for beginners

Beginners come to yoga with different goals, body conditions, entry level sports training. With experience, you will understand how to exercise in order to relax or recharge your batteries. At first, it is advisable to master some basic yoga poses for beginners, so that through their development you will learn to feel your body and move on to more difficult exercises.

1. “Hands up” or hastasana - from the name of the asana it is clear that you need to raise your hands up while standing on the floor. After that, connect them with your palms above your head. Direct your gaze to thumbs hands
2. "Cobra" is a mandatory pose in any set of exercises. Lying on your stomach, raise your shoulders up, look at the ceiling. Bend your back so that your belly button does not touch the floor. Hold 10-12 breaths.
3. Downward Facing Dog - Stretches the muscles of the legs, arms and back. To perform the pose, keeping your legs wider, place your palms on the floor at such a distance that the body forms a triangle with the floor. Please note that the legs should not be bent, and the arms with the back should be extended in a straight line. Look at the feet, press the chin to the chest. Hold the pose for 8-10 breaths.

Homework is becoming more and more popular every day. There are many reasons for this: there is no need to go somewhere, a cozy homely atmosphere, you can start classes in the morning or evening in your free time from household chores or work. You can adjust the intensity and frequency yourself. try different complexes to choose the one you like, train in your usual clothes - suitable, comfortable.

• What are the advantages and disadvantages of exercising at home
• where to start - first steps
• practice rules
• types of yoga - how to choose

At first, honing each asana, you can not be embarrassed by awkward movements, focusing on your feelings, observing how the body reacts to a particular load.
Yoga at home is also good because you have the opportunity to work at a pace that is comfortable for you, without comparing yourself with other members of the group.
Among the shortcomings of studying at home, it is worth noting that it is required great power will, self-discipline to start and not abandon classes, maintain high motivation, the desire to practice according to the schedule you yourself compiled. And this is not for everyone.

How and where to start learning.

For beginners at home on their own, quite often there are a lot of questions: how to start doing yoga at home from scratch? What is required for a full-fledged lesson? What clothes to choose for practice? What is the best time to exercise?

There are many answers to all these questions in the specialized literature, which can be found not only in printed form, but also in electronic form. These are training videos, articles, books, and many other sources, which are quite enough to find answers to your questions.
Some answers are given in this article, which is intended for those who have never tried it before, and now wondered: how to start doing yoga?
So, you have decided that you will not study with a teacher and a group, but at home or in nature on your own. What is needed for this?

Not much at all:

• great desire,
• iron patience,
• self-organization,
• comfortable clothes,
• the assurance that no one will disturb you during class.

1. First, choose a place where yoga classes will take place. It can be a loggia, a balcony, a veranda, a terrace, a separate room or part of a room, a garden or a square - in a word, a place where you will feel comfortable and calm. It is very important that the place you choose is convenient for classes and does not cause negative emotions.
2. If this happens in the fresh air, then you should not be distracted by extraneous sounds, people passing by, or the noise of cars.
3. When exercising indoors, you should not be distracted by unfinished business, household conversations, pets, or a working TV. Nothing should distract from the main component of the classes - your own feelings, immersion in yourself.
4. Before starting the practice, it is recommended to take a shower. Yoga produces certain changes in blood circulation, which is its healing property, so a shower, hygiene procedures should be carried out before practice.
5. It is also good to drink some warm milk with honey, a ginger drink. You should not drink much, 15 minutes before the start of classes.

These techniques will allow the body to get a greater effect from training.
It is important that there are no drafts, you should be warm during classes. Freezing is unacceptable. Muscles and ligaments cease to be elastic, they are less susceptible to heating. This leads to sprains and injuries.
Peace and quiet during classes are also of paramount importance. It is unacceptable to talk, be distracted by extraneous actions and sounds, interrupt the lesson. If light distracts, use a blindfold, sound - earplugs will help.
Before starting the first lesson, look through the selected complex several times, try to remember the sequence, pay attention to safety precautions, the features of performing one or another asana, transitions from the previous to the next.

When you start the lesson, this will allow you to pay more attention to the correctness of the exercises, to focus on your feelings.
The first lesson should be introductory. Choose a complex with an emphasis on breathing techniques This will prepare the body for stress. You should start with the simplest poses that you can do. Having worked out the first elementary poses, you should slowly begin to complicate the complex.
Do not perform asanas, if you feel discomfort, pain - go to simpler ones. Over time, the body will get stronger, the ligaments and muscles will get used to the load, become elastic. It will no longer be difficult for you to do what seemed unbearable, which caused inconvenience during execution.
Concentrate your attention on breathing, correct execution. Watch your posture. Master everything gradually, complicating imperceptibly for your body. Increase the execution time, the duration of being in the asana.
The basic component of the classes is asanas that do not require special skills and efforts. Proceed gradually to the development of more complex ones. By adding them to your complex, you should not overwork the body. Everything should happen harmoniously, smoothly.
For classes you will need a special yoga mat that will not slip on the floor or floor covering. This is very important in order to prevent injury. But special non-slip yoga mats are quite expensive. Therefore, if the floor is not slippery, then at first you can do without a rug. A bedspread, any rug, an occupation on which will be comfortable and convenient, will do.
Clothing should be comfortable, not restricting movement, preferably made from natural fabrics that have good absorbent properties. It could be sportswear, made of special fabrics that allow air to pass through, removing moisture from the body. In kundalini yoga, it is practiced to wear white clothes and a headdress.
The main requirement for the clothes in which you will practice is comfort, hygiene, and everything else is secondary.

When is the best time to practice yoga at home? There is no definite answer to this question. If you need to recharge your batteries for the whole day, then you should do asanas in the morning. If you feel the need to exercise during the day - exercise for health. This is an excellent tool to replenish energy reserves, restore the emotional background, improve the overall mood of the body as a whole. Evening classes are the best way to remove the fatigue accumulated during the day, relax, give new strength to communicate with friends and relatives. A relaxing complex, performed just before bedtime, will contribute to a full, healthy rest.

If you have the opportunity and desire to practice several times a day - that's great! Practice as many times as you want, reducing the training time so that you don’t feel the general overwork from performing the complexes.

You should not start if you have a temperature, you are very tired physically, you have just returned from the gym, you have drunk alcohol, you are in a strong emotional arousal, you visited a bath or sauna shortly before yoga, chronic diseases worsened immediately after eating. Women should not start practicing during the first two days of menstruation. Before going to bed, you can only perform special relaxing complexes.

First results.

Starting a regular practice, imperceptibly for yourself, you will feel a surge of strength that you do not get tired as quickly as before. It takes less time to get enough sleep, and the quality of sleep itself has improved significantly. The body becomes toned and elastic. Bad thoughts almost never come to mind. Increasingly, positivity is becoming the norm. You no longer get sick so often, not only feeling unwell, but also exacerbations of chronic diseases occur less and less. Such results are guaranteed to everyone who practices seriously and, what is very important, regularly.

Which type of yoga from a huge number of varieties to prefer is up to you. The most common are hatha yoga, kundalini, ashtanga vinyasa and Iyengar.
Hatha yoga.
Almost all varieties originate from this species. The main elements of hatha yoga are asanas (postures), pranayama (breathing), relaxation and meditation. Its goal is to achieve peace of mind and balance between the surrounding world, own body and spirit.
Hatha yoga is very suitable for beginners as it focuses on developing flexibility, strengthening the muscles and elasticity of the joints. All this is simply necessary at the initial stage of yoga practice. Stretching exercises, static postures and their smooth change give a positive healing effect. This variety does not pay much attention breathing practices and meditation, as they are present in each asana in the right amount for both beginners and long-term practitioners.

Kundalini yoga.

This direction focuses on the nervous and endocrine systems, awakens dormant energy and creativity in a person, develops observation, allows you to learn to control your feelings and be in harmony with yourself and with the outside world. A special place in kundalini yoga is given to meditation, which completes each class. Relaxation and meditation allow you to achieve inner peace, positive energy, clarity and purification of consciousness. If this is your goal - help with this.

Ashtanga Vinyasa Yoga.

This view is suitable only for those who have a good physical training and can take serious physical exercise. Dynamic and more reminiscent of aerobics, ashtanga vinyasa yoga practices exercises at a high pace, in a certain sequence and breathing rhythm. During the lesson, the body is very warm, along with sweat, slags and toxins leave the body, the mind is enlightened and calmed down.

Iyengar yoga.

Iyengar yoga is ideal for beginners and those with a sedentary lifestyle, the elderly and those with limited mobility.
It focuses on correct execution asanas, its duration, a smooth transition from one type of exercise to another, slow performance from the simplest postures and a gradual transition to more complex ones.
With regular practice, strength, flexibility develop, the body becomes more symmetrical, mental balance is restored.
Whichever of the varieties, types and subspecies of yoga you practice, if the practice is regular and performed efficiently, the result will not be long in coming.

From beginner to guru.

For those who decide to do self-practice at home, the Salutation to the Sun complex, or as it is also called Surya Namaskar, is ideal.
The complex consists of twelve successively changing asanas, which continuously replace each other. With a consistent transition from asana to asana, all parts of the body and even your consciousness are gradually worked out. The correct rhythm of breathing is observed throughout the execution. Despite its apparent simplicity, the complex is extremely effective for both beginners and those who have been practicing for a long time.
Mastering simple complexes and strengthening the body and spirit, do not forget about the complication of the complex, mastering new postures, practicing correct breathing, relaxation and meditation. Only by constantly learning something new, complicating your practice, training endurance and endurance, increasing the time of delay in asana, the result you expect is achieved.
And finally, one of the most basic rules in the practice of yoga: to consider yourself a real yogi, you should grow and improve physically, spiritually and emotionally. Only in this case comes the complete harmony of you and the world around you.

I advise you to watch a series of yoga video lessons for beginners:

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