In addition, while a person has not yet learned to do all the exercises (asanas), it can be very difficult to motivate oneself. And instead of improving the technique, he begins to carefully study the literature on this art or to watch video lessons and picture aids, which takes a lot of time.
But to make your body flexible and healthy can only exercise, not related information. The only thing that needs to be done is to take your will power into a fist and hone the skill of yoga. And besides, we’ll tell you how to do it at home. How to practice yoga? Why do you need to start yoga at home? Can I use this technique to lose weight? As well as other issues that are of interest to beginners, we today and talk. Let’s get started.
- 1 What is the use of this technique for our body?
- 2 Who does not suit yoga?
- 3 The basics of yoga for beginners
- 4 Prohibitions during yoga classes?
- 5 The main thing is to start classes rightly
- 6th Asanas (exercises) that will help to master yoga
What is the use of this technique for our body?
The whole benefit from yoga exercise can be experienced by any person who systematically pays for half an hour daily. To feel all the useful properties of yoga, it’s enough to practice this art regularly for several months.
If you practice yoga correctly, even at home, you can get rid of various diseases of the spinal column. Most of the exercises in this technique are aimed specifically at maintaining proper posture and normal operation of the spine.
Regular classes, both in specializedcenters, and at home help get rid of diseases of the cardiovascular systemthat system, to adjust the work of the organs and systems of the digestive tract, the endocrine system, etc. During the execution of an exercise, all internal organs are massaged, which are responsible for the normal functioning of the organism.
In addition, if you regularly do yoga at home, you can improve the work of metabolic processes, which is very beneficial for weight loss itself.
Systematic occupations of this art will make the body extremely flexible and plastic. And thanks to meditation in the exercises, you can strengthen the immune system.
If you start studying now, then in a week, you will be full of vital energy, and also gain self-confidence. And if you have also problems with weight, then yoga will “adjust” the process of losing weight in your body.
Who does not suit yoga?
You can do yoga without exception. However, like any other kind of gymnastics, this technique has its contra-indications. Therefore, in the presence of any disease should be mandatory consultationwith your doctor. This will help to avoid the negative consequences and complications of existing ailments.
It is highly undesirable to deal with the following deviations in health:
- hypertension and intracranial pressure;
- complex heart disease and postoperative period;
- recent myocardial infarction and cerebral hemorrhage;
- presence of any hernia;
- psychosomaticallye violations;
- period of exacerbation of diseases of internal organs;
- presence of injuries of the spine or joint diseases;
- oncological diseases;
- recent surgical intervention;
- ARVI, acute respiratory infections, influenza and fever.
If you started to exercise and during the exercise felt some malaise, you should immediately stop the session and seek the advice of a qualifiedspecialist. It is also not desirable to engage in women during menstruation and in the second and third trimester of pregnancy.
The basics of yoga for beginners
Many are skillede experts believe that yoga is the morning awakening of the body, so exercise is necessary in the morning, giving exercises about two hours. But, unfortunately, not everyone has such a time reserve, so they take yoga for the evening.
If the day turned out to be very difficult, then try to still give time and yoga, after working for at least 10-15 minutes. It will be much more effective than a few two-hour sessions for the whole week.
It is very important that you do not use anything for two hours before yoga. This will not only save you from uncomfortable sensations during the training session, but also accelerate the process of losing weight. Exercises, as a rule, must be carried out on a hard and non-slippery surface. If you are at home, then the floor will be fine, but if you go to a specializedyoga center, then there you will be asked to buy a rug. Do asanas barefoot.
To start a yoga class, you need to choose a place where there will be absolute silence, which is necessary for you to be able to fully concentrateon the exercise. If you practice at home, then you need to do this when no one can disturb you.
All movements should be smooth and slow, during which each breath should be controlled and exhaled. And remember that only the right breathing will help to fully relax the body and protect you from worldly vanity. This is precisely the effectiveness of this technique.
Prohibitions during yoga classes?
This kind of gymnastic technique like yoga has always been associated with a calm and safe occupation that favorably affects the work of the nervous system, relieves tension, promotes the process of losing weight and strengthens the immune system. And this is actually so. However, it is necessary to perform every asana correctly, leisurely, without making sharp movements.
It should be very closely monitor the condition of the spinal column and, at the slightest discomfort, immediately stop the session. This prescription applies more to beginners, since it is novices who aspire to master the basics of this technique as quickly as possible, speeding up the events. If the time does not pay attention to the pain, then this can result in stretching, at best.
The main thing is to start classes rightly
How does yoga gymnastics start at home? This question excites all people who just want to learn yoga.
The main thing is the regularity of classes. For beginners, one session will be sufficient (provided that you are at home), which lasts from 10 to 15 minutes. You should also choose a set of exercises for beginners. It contains simpler exercises that do not exacerbate the body, but contribute to rapid addiction to systematism.
If you missed one training day for any reason – there is nothing to worry about, and you do not need to blame yourself. A positive and serene attitude is a very important part of this art.
And when the complex of exercises for beginners will become a pleasant habit for you, you can expand classes, complicating postures and giving them no longer 10 minutes, and half an hour or even an hour. And besides, the increase in durationand exercise has a positive effect on the process of losing weight, because the constantly growing load is the key to successfully getting rid of unnecessary centimeters.
Asanas (exercises) that will help to master yoga
Basic asanas can be performed at home, without the support of an instructor. For beginners – it’s an excellent option, thanks to which you can quickly master this technique. And even if you do something wrong, this in no way will harm your health – only positive emotions and pacification. The following asanas for beginners will prepare the body for more serious stresses and accelerate the process of losing weight.
If you plan to engage in this gymnastic technique at home, then you need to allocate enough time for the procedure and to protect yourself from all problems. Do not hurry. First you need to learn how to feel your body.
We offer for your attention a set of exercises for beginners that will help not only to make your body flexible, but the spirit is stronger, but will also speed up the process of losing weight. And all this can be achieved in a comfortable environment, that is, at home. All you need is to allocate at least 10 minutes of your time.
The first pose “Tree”
We become exactly. Slowly inhale and slowly raise our hands, trying to pull them as high as possible. Now we remove the even hands back, behind the head, while opening the thorax.
To make this exercise even more effective, it is necessary to raise the leg, bend it in the knee joint and put a foot on the surface of the hip of the opposite leg. Thanks to this movement, the posture improves and the spine is strengthened.
Pose the second “Child”
We sit down on the heels of the buttocks. After this, the body should be lowered to the surface of the thighs, and hands in a relaxed state are pulled forward.
Pose the third “Mountain” (“The Dog”)
Lean and lean our hands on the floor. Now lift the buttocks up and back down with the heels.
It is very important that the body weight is evenly distributed between the hands and feet, and the head is lowered under the elbows. Asana will help to make your legs more slender and relax the muscles of the spinal column.
Pose Fourth “Stork”
We lift hands upwards and on exhalation we bend downwards so that the case was bent in the lumbar region.
Thanks to this exercise, you can improve the flexibility of your legs and increase the tone of your whole body.
Pose the fifth “Bow”
We lay down on the floor surface with the dorsal side up and take ourselves by the ankles. Inhaling, we raise both the upper part of the body and the lower part. The back will become even, the arms are slimmer and the muscles of the press are stronger.
That’s the whole set of exercises that you can easily do yourself at home. We wish you good luck!