When Yoga is new to you, it can feel intimidating and it is very difficult to know exactly from where and how to get started. This page is created especially for you—to give you all the tips, guidelines, and recommendations you will need to start a successful yoga practice. To ensure your success, we highly recommend you read this entire page before attempting any yoga.
Yoga is a big collection of spiritual techniques and practices aimed at integrating mind, body, and spirit to achieve a state of enlightenment or oneness with the universe. In the end we have also given basic Yoga poses that you can start easily.
Yoga attains the union of mind-body-spirit through a practice of pranayama (yoga breathing) , asanas (yoga postures), mudra (body gestures) and shatkarma (internal cleansing). These physical practices are used to purify the body and cultivate prana (life-force energy) Regardless of what your goals or intentions are for starting a yoga practice, just the yoga poses themselves is a fantastic form of mental and physical exercise. Visit on Instagram Page YOGI FREE to know more about Yoga in details.
Is Yoga Right for You?
Yoga without ny doubt is beneficial for all humans. It does not matter how old you are, how much you weigh, what you do for a living, where you live or what religion you practice.
If you have a recent injury or serious medical condition, it can be challenging or dangerous to do certain types of yoga, specific poses, or breathing techniques. But don’t worry, there are alternatives or medications that can allow you to practice safely. If you are recovering from an injury or are of poor health, we recommended consulting with a physician or other qualified health care professional before beginning a yoga practice.
While you may feel some intensity in the belly of your muscles while in a yoga pose, you should never feel pain, especially in the joints. A sharp or intense pain is your body’s signal to tell you to stop and take it easy.
If you are out of shape or extremely inflexible, we recommend you begin with a gentle practice until you have built up the strength and flexibility for more challenging sequences. It is always best to error on the side of caution and safety and approach yoga slowly and carefully.
The best way to know if yoga is for you is to give it a try!
How to Practice Yoga?
Yoga is basically performed in bare feet on a sticky yoga mat. The yoga movements and poses require clothes that can stretch and move freely with your body
For your First Yoga Practice, I recommend that you start with a short and straightforward yoga session and slowly build up from there. Once you feel comfortable with a few basic beginner yoga poses, you can incorporate them into a sequence and continue to add more challenging poses. Make sure you learn and follow the essential components of a yoga practice: breathing, meditation, intention, asanas, and relaxation.
If you can practice yoga 3 or more times per week, you will see significant improvements in your flexibility, range of motion, strength, balance, inner peace, and overall well-being. Ideally, we recommend shorter and more frequent sessions, 20-45 minutes long, and for a total of 3-4 hours spread over several days. Practicing yoga less than this amount will still be beneficial, but you will see smaller improvements over a longer period of time. Like most things, the more time you can dedicate towards it, the more benefits you will receive.
The Benefits of Practicing Yoga
The benefits of yoga are almost endless! Practicing yoga helps build healthy virtues and good values, such as discipline, honesty, devotion, self-inquiry, mindfulness, and non-attachment. Yoga empowers you to make conscious choices toward living a healthier life. Yoga also helps you:
• Boost your immune system
• Improve and maintain the health of muscles, joints, and organs
• Reduce stress and promote relaxation
• Improve flexibility, strength, stamina, mobility, range of motion, and balance
• Keep your mind healthy and strong
• Get a better night’s sleep
• Prevent conditions such as diabetes, heart disease, and auto-immune disorders
• Help heal common aches like back pain
Basics Poses to Get Started:
Below are some basics Yoga poses that will you to get started:
1. Tadasana (Mountain Pose)
This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other asanas.
2. Vrikshasana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It replicates the steady stance of a tree.
3. Adho Mukho Svanasana (Downward Facing Dog Pose)
This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energized.
4. Trikonasana (Triangle Pose)
It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects
5. Kursiasana (Chair Pose)
An intensely powerful pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect on the body and mind.
6. Naukasana (Boat Pose)
It tightens the abdominal muscles and strengthens shoulders and upper back. It leaves the practitioner with a sense of stability
7. Bhujangasana (Cobra Pose)
This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible
This asana helps in improving the flexibility of the hamstrings and hips and lengthens the spine. Sit up with your back straight and toes pointing outwards
9. Child’s Pose
This restful posture helps let go and surrender. It restores vitality physically, mentally and emotionally. Insert the pose between challenging asanas, and practice with closed eyes, listening to the sound of your breath
Sukhasna is a comfortable position for pranayama and meditation. It gives the practitioner a centering effect. All the other asnas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asna takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side
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Above asans details are from NDTV Foods