Do you want to start practicing yoga at home? You should focus on the simplest relaxation and stretching asanas, such as the upside down pose or the downward dog pose. These asanas are perfect for beginners as they are not technically complicated. Thanks to them, yoga at home will be safe.

Yoga at homecan be effective and not cause a risk of injury for peoplebeginners- just choose the right exercises. The practice ofyoga at homeshould start with basic asanas, which do not require a lot of dexterity, but relieve back pain, relax and soothe the nerves.

What else to remember when starting yoga exercises at home?

1. Find a suitable place to practice yoga at home

Make sure you make some space at home before you start exercising. Yoga is best practiced in uncluttered, spacious rooms - in such conditions, not only can we move more freely, but also it is easier for us to clear our mind and get rid of the racing of thoughts. If the temperature outside is not too low, it is worth opening a window to oxygenate the body better.

Beginners do not need to buy a yoga mat, although it is much easier to exercise on a special non-slip surface. However, if you are not sure whether you will continue yoga in the future, do the exercises on a blanket folded in half. To prevent it from sliding on the floor, put it on a carpet.

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2. Wear loose fitting

It seems obvious, but it is worth remembering that we practice yoga in loose, non-binding outfits. Over-the-knee leggings and a cotton blouse are the best. We do not wear shoes - we train barefoot or in socks. For convenience, it is good to pin your hair up and wash off your makeup.

3. Learn the rules of breathing

In order for yoga at home to be as effective as the one with the instructor, beginners should learn a bit about proper breathing. Yoga combines three ways of breathing: collarbone, thoracic and abdominal. We usually breathe shallowly on a daily basis - we are hunched over, settled down, which means we draw little air into our lungs. Only our collarbones and the chest slightly rise. The he althiest breath is the one performed by the abdominal track and it is the key to the inner oneharmony.

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Abdominal breathing is the process of drawing in a large amount of air through the nose so that the abdomen rises. We do not take breaks between the inhalation and exhalation. This is the most desirable type of breathing in yoga and helps you relax and relieve stress. It is impossible to learn it right away - to be fully aware, you need to do breathing exercises.

It is also important to remember to breathe all the time when practicing yoga at home (we inhale when stretching) and not hold the air for a moment. It can be difficult, because first of all - we are not used to regular, deep breathing, and secondly - during yoga classes we are reminded of it by the teacher, and at home we have to watch over proper breathing ourselves.

Important

If you want to try yoga, you can start practicing yoga at home, but it's definitely better to go to your first class with a professional instructor. The specialist will show you what to pay attention to during the exercises and correct any mistakes - thanks to this you will develop proper habits and practice yoga at home will be more effective.

4. Start your yoga practice at home with the basic asanas

Asanas recommended for beginners are:

  • upward position (tadasana),
  • dead body position (savasana),
  • cat position,
  • head down dog (adha mukha),
  • sit cross with turns (svastikasana),
  • half bridge (chatushpadasana),
  • camel position (trimmed).

They are not advanced enough to pose a serious risk of injury. On the other hand, despite the fairly simple technique of execution, they have a very effective effect on the entire body. First of all, they stretch and relax all muscles - thanks to this, we can feel a pleasant relaxation and get rid of the tensions accumulated, for example, in the spine, neck or shoulders. At the same time, the asanas given do not require great agility, flexibility or strength.

5. Help yourself by using supports and blocks

When starting your yoga adventure, do not be too ambitious in exercising. In the beginning, you will likely have problems fully performing all of the asanas because your muscles are not stretched out enough.

To make exercises easier, use supports, e.g. in the form of a rolled up towel or folded blanket. Such help will be useful, for example, in the cross-sit position, when you need to put your foot on the leg - then placing a folded blanket under your buttocks will help you put your legs in the right position. In shops you can also buy special blocks, most often made of wood, which work on the same principle.

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Yoga