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Yoga for beginners includes basic postures (asanas) suitable for people who want to start practicing yoga regularly, but have never had to deal with this form of exercise before. Beginner yoga asanas can be done at home and do not require a lot of stretching, making them an excellent introduction to further, more advanced practice. Watch a video of a yoga instructor showing you how to do simple asanas for beginners.

Yoga for Beginnersincludes postures that both strengthen, stretch and cleanse the body. Their cleansing properties are based on reducing tension and bringing the body to a state of internal balance: both physical and spiritual. Nervous and stressed people can calm down and calm down thanks to yoga, while people suffering from depression, apathetic - get an injection of positive energy.

Below is a video of beginner yoga exercises that you can do at home.

Yoga for beginners and advanced - differences

There are 84 positions in yoga with varying degrees of difficulty. Each item has a Sanskrit name and a customary name, often referring to an animal (e.g. camel, cobra, cricket).

Basic asanas recommended for beginners are:

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

Contrary to advanced asanas, beginner yoga asanas are mainly aimed at strengthening and stretching the muscles of the back and the entire body, and less focus on improving strength and endurance. Thus, they prevent various pains and tensions accumulating in the body under the influence of a sedentary, not very active lifestyle.

Yoga asanas for beginners should be repeated regularly over a period of several weeks to allow the body to gradually become supple and flexible. Only after this time, you can start introducing more complicated positions that require more efficiency.

Yoga for beginners - see the exercises on the VIDEO:

Asanas - what to pay attention to when performing?

Yoga for beginners usuallydoes not include exercises which in any way could be strenuous for the body or be very difficult. It is important, however, to listen to the signals sent by the body when performing asanas. Feeling any pain is unacceptable and means stop exercising. Sometimes pain is confused with muscle tension and a feeling of stretching - in this case it is a normal reaction of the body, especially if we do not do any sports on a daily basis and the body is not used to exercise.

Beginners should also pay attention to the accuracy of the movements performed. Sometimes it's better to stay with a smaller range of motion and take care of all the technical nuances than try to stretch your muscles at the expense of precision at all costs.

Important

Yoga with an instructor - the best solution for beginners

The first yoga class is best done with a professional instructor. The specialist will show you what to pay attention to and correct any mistakes. Thanks to this, you will adopt the right habits and exercise will be more effective.

People with back pain should consult a physician before exercising. Although yoga in most cases is beneficial for the spine and prevents pain, some, especially more advanced asanas, are not recommended for specific spine defects.

How to prepare for yoga exercises?

Yoga practice requires concentration and relaxation. Before you start practicing, try to clear your mind, stop racing thoughts, forget about everyday problems. If you cannot concentrate in silence, turn on some relaxing music. Make sure that none of your household members disturbs you during this time.

Also remember about the appropriate outfit - it should be light and not restrict movement. If you don't have a special yoga mat, exercise on a soft carpet.

How to breathe properly during yoga?

We distinguish three types of breathing on a daily basis - the first is the thoracic type, when the upper chest areas are moved, we raise the arms and shoulder blades, and then we lift the abdomen. In turn, the type of abdominal (diaphragmatic) breathing is distinguished by the expansion of the lower parts of the lungs and the lack of work of the upper chest. The belly is pushed outwards. The third type of breathing - thoracic-abdominal, occurs when we evenly expand the entire chest while inhaling and our diaphragm works to a minimum extent. While only this last breathing pattern is considered to be normal on a daily basis, practicing yoga uses a combination of all three types of breathing to achieve the best possible results when performing specific asanas.

Breatheyogi is based on the breath of newborns - it is performed through the nose, and there is no clear pause between the inhalation and exhalation. Yogi breathing consists of three components: abdominal breath, mid-breath to the chest, and nasopharyngeal breathing.

Read also: Breathing exercises for beginners and advanced yogis

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Yoga