Friday, 22 June 2018

Yoga: A Simple Guide for Beginners

Yoga is a collection of physical, mental, and spiritual practices or self-controls which originated in ancient India. There is a wide-ranging variety of yoga schools, practices, and goals in Hinduism, Buddhism, and Jainism. It’s a practice that is both physical exercise, helping improve stamina, posture, strength, balance and flexibility, as well as a discipline that helps you de-stress, relax, feel healthier and more energetic. If you practice yoga, you can experience a profound sense of harmony both within yourself and the world around you.
The great thing about yoga is that it can be done anytime, anywhere, with very few accessories. All you need is to wear comfortable, loose-fitting clothes.

Is Yoga is good for me?

Yoga is accessible for everyone, no matter how old you are, how much you weigh, where you live or what religion you practice. It’s possible that you have a certain condition or a recent injury that makes it challenging or dangerous to do certain types of yoga, specific poses or breathing techniques. 

For pregnant women here are some recommended guideline: 

1.    If you're attending a regular yoga class (which is not specifically geared to pregnant women), be sure to tell the instructor you're pregnant.
2.    Don't do any asanas (poses) on your back because it can reduce blood flow to the uterus.
3.    Avoid poses that stretch the muscles too much, particularly the abdominals. You're more at risk for strains, pulls, and other injuries right now because the pregnancy hormone relaxin, which allows the uterus to expand, also softens connective tissue.


What are the benefits of Yoga?

There are so many benefits of doing yoga. Some of the benefits are mentioned below:
1.    Lowers Blood Pressure – When you practice yoga regularly, the blood circulation in the body is boosted. This also allows oxygenation in the body. There is a major reduction in blood pressure as the body calms down.
2.    Increase Your Metabolism – A stable metabolism is necessary to achieve ideal weight. Yoga keeps the metabolism in check.
3.    Increase Your Body Strength – When you practice yoga, you use the weight of your own body to increase your strength. This is an incredible method of strength training.
4.    Improves Quality Of the Sleep – Yoga helps you relax your mind completely. It helps you work on unnecessary tensions, thus facilitating better sleep.
5.    Integrity of the Body and Mind – As mentioned above, yoga means unison. When you start practicing yoga, your mind starts to work in union with your body, and this enhances movement and grace.
6.    Uplifts Your Mood – When you practice yoga, your body is filled with refreshing energy that uplifts your mood almost instantly.
7.    Reduces Stress – When you are on the mat, you focus on the practice. This means that all your attention is concentrated on the matter at hand, and your mind slowly drains out the stress and troubles that are plaguing it.
8.    Fights Depression – When you practice yoga, repressed feelings surface. While you may feel sad, the negative energy is released. This helps to combat depression.
9.    Improved Memory – With enhanced blood circulation in the brain and reduction in stress, your memory is bound to expand.

How to Get Started With Yoga?

Yoga is done in bare feet on a yoga carpet. Even the most simple yoga stretches require clothes that can stretch or move, so wear the most comfortable outfit that allows you to move around easily. Before you get into it, though, it’s important to set the right kind of atmosphere both inside and outside.
Before you start doing yoga, keep the following points in your mind:

1. Make sure your stomach is empty.

Make sure to do your yoga practice before you eat (preferably in the morning before breakfast). And there should be no intake of food or water while you do the yoga practice itself.

2. Take a shower or bath.

When water comes in contact with your body the pores between the skin cells open up, and that’s important for practicing yoga because we want the cellular structure of the body to be charged.

3. Wear loose-fitting, comfortable clothes.

It is important that you must sit comfortably and for that you must wear loose-fitting comfortable clothes.
4. The Yoga Mindset
At the root of yoga is self-inquiry. Understanding the balance of effort and to release it in your yoga practice requires constant attention and sensitivity and has deep meaning in our everyday lives as a meditation on balancing stress and relaxation. 

Your First Yoga Pose (Sukhasna)

Sukhasna is a comfortable position for pranayama and meditation. This asna takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side.
Key to effectively practicing this yoga pose is your breath control, or pranayama. Remember to always take deep breaths through your nose, filling out your stomach. Sit on the floor in a relaxed Easy Pose – seated with your legs crossed and keep your spine straight. Concentrate on your breathing, and feel your body balanced and organized.
Mastering your breathing and back muscle control in this way is an essential part of beginning your yoga routine.
Once you feel comfortable with this simple beginner yoga pose, you can try more advanced poses.

About Yoga Classes

A yoga class is meant to be a place where you feel – a place without judgment. Don’t worry if you are unable to keep up with everyone. You don’t need to know the names of poses to join a Yoga class. Most instructors provide clear instruction throughout and tip for pose alignment.
Yoga classes are generally from 45 minutes to 2 hours in length and the class size can be 2 to 50 students, depending on the studio. Most studios allow anyone to drop in on a class anytime, which is great if your schedule is unpredictable, whereas some classes require that you register and pay for a specific duration beforehand.
Depending on the class size, your instructor may be able to give you individual guidance and adapt the poses to your needs, particularly if your instructor is highly qualified and experienced. If you have difficulty doing certain poses, you can be shown an alternative. In larger class sizes (20+), it’s more difficult to provide individual attention.

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