How to start yoga classes?
Namaste.
Greetings, dear guests! My name is Mara Boronina. I am a numerologist, a corrector of life paths in the five traditions of numerology, the author of the method of healing through the galactic core "Milky Way" and the author of the direction of yoga "Lila Yoga Rax".
Today we will learn how to start yoga classes. And with this topic, I am launching another new section on my channel, which is called "Yoga for Beginners with Mara Boronina".
Today we will study what types of yoga exist in general, what directions we will be engaged in, and what we will need in order to start in this wonderful direction in your life, which, perhaps, only today enters your destiny.
Let's start with the concept of what is yoga? First of all, it is really a wonderful way to enter into the harmony of body and soul. And what is important, and even this is probably one of the key points is to pump energetically.
In our time, people have begun to think more often about the lack of energy, as they do not reach the end of the working day. You need to learn how to support yourself energetically in some way. Yes, times are really tough. Someone fails to completely avoid stress, negative emotions, interactions with other people. Someone is a donor, someone is a vampire. It is precisely in stabilization and harmonious interaction that yoga will help you. And, of course, yoga is also needed to maintain harmony in oneself.
Do not confuse yoga with regular exercise
Now we will dispel this misconception and doubts about yoga, if you have any, because we will consider it with a more capacious, broader concept.
Indeed, if you start practicing yoga, yoga will eventually become your way of life. In which those exercises that are called asanas will appear, but the daily routine, nutrition, your tastes, and your attitude to everything around you will also change. Including to yourself, to your body, including to people.
At some point, you just start to feel other people. The most important thing is that health, energy, resistance to irritants, resistance to stress will appear. You will learn to relax where it didn’t work before and in those situations where it didn’t work before. And, of course, in connection with all this, you will begin to make new plans for the future, set new goals as well, and this is great.
What does yoga include? Yoga combines both the physical and the spiritual. That is the physical and spiritual aspect.
In yoga, there are several points that are important to voice. Let's look at the concepts.
What are yoga exercises called? They are called asanas. There are many of them and it will be great if you learn more than 70 asanas.
Breathing techniques in yoga are called pranayama or pranayamas.
What we call meditation is often confused with alpha immersion. That's not a lot different techniques. Meditation will teach you to feel and relax first of all, as well as to step back from the situation.
Alpha immersion, which I practice in my direction of Lila Yoga Rax, is also a deep study of myself and internal, deep work with myself.
Regular performance of asanas has a pleasant by-effect- weight loss, or rather harmony. If you practice yoga regularly, this will strengthen the skeleton, muscles, and improve the functioning of all organs.
Looking ahead, I will say that there are some erroneous opinions that it is permissible to practice yoga for those who are already a vegetarian, who do not eat meat. I want to dispel this myth.
Yoga is not only practiced by those who no longer eat meat.
I know practicing yogis and yoginis who have been practicing for many years but are still meat eaters. At the same time they are in excellent shape, in excellent health with big amount energy. They just eat meat at certain times or on certain days.
But, it is possible that even if you are now an avid meat eater, after six months, a year, and a half of practice, you yourself will come to the transition to at least fish, seafood and some lighter food, which, in fact, happened to me.
Most of my protein comes from seafood and fish.
I can go without meat for a while, say, six months, 7 months, 8 months, but periodically I can return to turkey and chicken. We are no longer going with my body. We are satisfied with turkey and chicken. You can eat quail - this is also acceptable.
Now let's talk about the history of yoga
I won't tell it to you. Of course, the history of yoga is huge, if you want, you can read it. We will mention how yoga began in general and its main directions.
Now only the lazy have not heard about yoga, and only those who do not want to change have not tried to practice it. Indeed, on this moment There are many schools of yoga and its various types. And I myself am no exception, I also created my own direction.
Before that, I practiced about 8 different directions.
I taught yoga in different clubs for 10 years and graduated from Lobanov's annual school in our Nizhny Novgorod, which is also very much appreciated in Russia. At least, and abroad, people also heard about it. I wrote a diploma and there I also learned many different directions, understanding the branches of yoga, including raja yoga. This is the highest yoga.
The basis of my training was hatha yoga. At the same time, I practiced other directions, which I will now talk about. When I was already creating my direction, I did it according to my feelings and at the request of my clients and students. I called this direction Leela Yoga Rax, but more on that later.
The main known directions of yoga
Now let's get back to the main known directions. These are Iyengar Yoga, Hatha Yoga, Kundalini Yoga and Ashtanga Yoga. Probably the most popular and famous. Let's look at what their basis is. I propose to understand what the difference is.
What is hatha yoga?
It appeared earlier than other directions and, in fact, all other varieties originate from it. The purpose of this yoga is to achieve a state of balance of the human spirit, body and attitude, inner world. In hatha yoga, just everything starts with asanas, although there are 8 main steps. In some directions, they start from one step, and in some - from others, everything is mixed up there. We, too, will follow these 8 principles or 8 steps.
Just, in hatha yoga, everything begins with asanas, with those same exercises. Of course, over time, a person begins to eat right, in parallel there is a breathing practice, in parallel there is a study of bandhas (these are locks).
There is a throat lock, a lower lock, a middle lock. This is the ability to contract muscles, hold them and at this moment also breathe correctly. They are practiced in other directions, they have other names, but these are castles. Also in hatha yoga, mudras are studied, of course, meditation and, of course, pranayama is also a key point.
But when hatha yoga in your practice reaches perfection, you want to go further. And in hatha yoga, this next step is already called raja yoga. . This is the highest level, when you feel the chakras (energy centers), energy throughout the body.
But, as for working with energy, there is a separate direction - kundalini. I don't recommend starting it right away. I will return to kundalini later.
Another trend is Iyengar yoga.
The name comes from the name of the creator. Iyengar created it, and then his daughter very actively promoted it around the world. This is also a form of hatha yoga.
The main goal here is not so much to work with the internal state as to work with perfect body. There are many static exercises in this direction, which, conditionally, form the endurance and harmony of the body, respectively. But not everyone likes it and not every person is able to stand in practice for a long time.
To be honest, I also like the transition from one asana to another more and in breathing practices too. I love connections, I like to come up with various complexes, depending on a specific task: either to pump the hormonal background of a woman, or the heart chakra.
It is for this purpose that some kind of meditation is created, some kind of active practice, but subject to several conditions. This is the performance of asanas, and breathing practices, and plus dynamics or some kind of interesting combination. I personally don't really like static. Someone likes statics more: you stand in an asana and stand in it for 5 minutes. This is called static.
The next direction is Ashtanga Yoga or it is also called Ashtanga Vinyasa. Its difference from other directions in similarity with aerobic training. Here, there is just a flow from one practice to another with the imposition of breathing, but here there are quite dynamic asanas.
Actually, tag yoga is also not suitable for everyone. This is a type of hatha yoga, which consists of, in my opinion, 26 asanas and literally a few basics of breathing. It differs from hatha yoga in that birkam yoga is "hot yoga". The room in which you work out is heated to 40.5 degrees. I repeat, this is not suitable for everyone, there are many contraindications. Before you practice this, you need to understand how you transfer other yoga.
The creator of this method believed that since yoga was born in India, in a hot climate, it is only in this state that ideal muscle elasticity can be achieved and, plus, the body more easily throws out toxins and extra pounds.
I don't mind it, but when you are prepared. I myself practiced yoga in the sauna. This is a wonderful, interesting state. Of course, you bend easier, have the best stretch, you sweat, but, again, there are a lot of contraindications. Do not run ahead of the locomotive.
In fact, you can explore any direction, go to the sauna and exercise a little, but take your time. I recommend starting to practice this no earlier than a year later, when you have already gained a certain endurance.
Kundalini yoga is also now on the lips of many. Those who are engaged in esotericism, everyone is in a hurry to plunge into it. Let me tell you straight away: be careful. This direction, first of all, to the disclosure of the energy of kundalini.
At our base, at our first energy center, conditionally, somewhere in the groin, that is, at the very bottom of our spine, a sleeping snake curled up. For those who don't practice, she sleeps and they don't feel the energy. When a person begins to perform certain asanas, maybe even chanting certain mantras, with breathing practices, the snake begins to wake up. It begins to rise up the spine, going around each chakra.
In kundalini yoga, asanas can be either static or dynamic.
This kind is not suitable for someone who needs a slow manifestation and a slow understanding of himself within himself.
In kundalini, you will also begin to feel a lot, and other people too, but take your time. Why? It is dangerous to practice it from the point of view of working through yama and niyama. This applies to the 8 steps. These are the first two concepts of the first stage.
So, if you, with your undeveloped pits and niyama, start pumping your snake, which will crawl, what will you do with this energy? In fact, she may not be good. After all, on such an energy that is not yet beneficent, not worked out, when you do not understand what the basis is, you can even kill another person with this energy.
Further, when we consider the steps, you will understand why. Man is not ready to accept a large number of energy, because he does not yet know what kind of energy it is, what to do with it. Especially if he goes over the heads, he can take his karma to a minus.
I want to tell you how my direction is different Leela Yoga Rax. This is a synthesis, just, of various practices, adapted to those people who find themselves in my environment, especially those who have never practiced.
Why? Because I took what is tasty, what is interesting from different directions in chronological order and plus, I actively inserted the basics of belly dance into my direction. But we will not dance, it just has a lot of different elements of torsion with all parts of the body and the use of the figure eight. Thus, we qualitatively wind up energy, slowly, calmly perceive it, while we are aware of it. We understand what this energy is. All this is done gradually.
We achieve the same goals as other areas, but not as actively. Everything is soft, without much pressure. I heard feedback those who came to me for classes in different clubs, and in fact in the clubs the management had the task of giving fitness yoga. But still, I could not give fitness, because there was no depth. And even then I began to adapt so that people began to understand what the meaning of breathing is, what is the meaning of understanding oneself inside, what to do with it when energy awakens, and we talked a lot, just about pit and niyama.
8 steps of yoga
Let's now discover the basics of any yoga - these are 8 steps. The first thing we'll start with is pit. In fact, these are moral laws, including karmic ones, and the laws of the Universe. If we begin to observe them, that is, a person begins to understand what and how, at least just keep track at the level of control, understanding and easy control his behavior, this is already starting a pit. This is the principle or first step of any yoga.
The second stage is niyama, when you are already learning to control speech, control the body, control the mind, behavior, for the time being in general. That is, some kind of control is already beginning to be present in your life.
I have already told you that all these stages in different traditions begin in different ways. In kundalini they start from the end, in hatha yoga they start from the third position, with asanas. That is, all this can be mixed, but the task is to grab all 8 at the same time, but this is impossible for everyone, so everyone starts gradually. But I would do the first three in synthesis right away.
The third step is asanas , the poses themselves. Earlier in classical yoga At first, moral laws were studied, relationships in the interaction of people, what is sin, what is not sin. Then people began to control speech, mind, body, and only then they proceeded to asanas.
I know that among my students, among those who go to my meetings and webinars, who watch my YouTube channel (by the way, do not forget subscribe to the channel, if you have not subscribed yet), there are people who came there on request. That is, you are interested in some topic, therefore, most likely, you are already on the path of development and are already starting to think about the attitude of people towards each other, about not committing some actions. Therefore, you are already, in principle, ready to immerse yourself in yoga classes.
Someone will say: "I do not need anything, I will just study asanas." It is your right. You can start studying asanas, but before you start pumping some strong techniques for gaining energy, you still need to decide which side you are on, in which key you are: in light or in dark.
Because if you are one of those people who live on the energy of passion, who can go over their heads, then, having received additional energy, you will use it in a dark way, and, accordingly, earn negative karma.
If you strive to pump goodness in yourself, moral laws, certain control, slowly learn to control, plus asanas and already start pumping energy, go into the bright ray of your manifestation, into goodness, then you will have very serious results and changes.
So, the third step is asanas, postures. There are more than 70 of them, even more than 84. If you learn to practice at least a part, that's great.
The next step is pranayama, control and accumulation of energy in the body through breathing exercises. That is, we learn to breathe and also begin to gain energy. At this stage, you have already worked out points 1-2 and already understand where you will spend your energy.
The fifth stage of yoga is pratyahara, the liberation of consciousness from desires, feelings, pleasures, a kind of self-restraint or pacification of one's senses and desires. That is, a woman will not say "I want this man." She will see a man, feel him energetically on the heart chakra, she will find out whether he is married or not, how he manifests himself, how he behaves towards women. She will not rush into a passionate relationship, she will scan it. That's the point here.
If you curb, pacify your senses, desires, not in passion, but consciously here and now, then this is the fifth step of yoga.
The next step is concentration. They call her dharana . And at first it can be on small objects. Actually, first there is a concentration on something, and then you simultaneously go into meditation.
Learn to concentrate, keep the focus of attention.
Wherever the focus of attention is, there is, again, energy. If you concentrate, for example, on envy of a girlfriend, then you give your energy there, and do not receive it. Isn't it easier to find out what she has that you don't have and awaken it in yourself using your energy, concentration on yourself. Can you imagine how interesting it is?
The concentration of attention occurs first on something small, then on large objects, on large projects, and so on. You are expanding. This is step 6. You need to at least learn to focus on something.
The seventh step is meditation. This is the ability to dissolve. I said that we use it as relaxation, understanding ourselves inside. So, this is dissolution in another object, or dissolution in oneself, letting go of thoughts. We have closed our eyes, we are sitting in meditation, we have let go.
Of course, the highest level is already samadhi, enlightenment. This is a state of consciousness that occurs through deep concentration and meditation together, that is, when the consciousness of a person merges with the object of meditation. That is, you look at a point, you become that point. You look deep into yourself - you merge with space.
I would give this definition to this: “I am not me, I am the Universe.” That is, you begin to expand, and this is very interesting.
So, let's sum up our today's meeting, because I already gave a lot of thoughts for reflection.
Yoga Benefits
Of course, of course, the main benefit of yoga is health. We strive to pump all our organs and, of course, to improve the health of the whole organism as a whole, which will, in fact, allow us to manifest ourselves qualitatively in our activities in society and in the activities of our internal organs and all of our systems.
That is, when you practice yoga, you also eradicate bad habits, you begin to turn to healthy lifestyle life, you begin to understand yourself, to realize yourself. You begin to find harmony with yourself, with the outside world.
You begin to let go of negative emotions. You begin to stimulate the coordinated work of logic and intuition. And, of course, a big, key value is a set of energy, but already of high quality, and the release of this energy into space.
Where to practice yoga?
You can practice almost anywhere, anywhere. You don't have to go to a group. If you watch my channel, then you can safely study both at home and in any convenient place, for example, in nature with a tablet, with a phone.
I even practiced yoga on the roof, in the basement, but I love, of course, on fresh air, on my terrace, although I often practice at home, but in the summer there is an opportunity to practice on the terrace and in nature.
Classes can be both independent individual, and, for example, in a pair with a man, or with a woman, if you are a man, or even as a family with children.
What do you need?
- wish
- rug
- water (recommended to drink periodically)
- comfortable clothes
- the place where you decide to do it.
Restrictions
Yes, yoga, perhaps, like any sport, has certain contraindications:
- all mental disorders, although you can slowly perform asanas, but I do not recommend performing meditations and alpha immersions, because it is not known where a person will be taken in such a state.
- if there were any surgical interventions, then you also need to endure the postoperative rehabilitation period
- if there was a stroke, a heart attack, you need to be very careful with breathing practices, but it’s better not to practice them at all and slowly do the exercises without bending forward. It is better to practice under someone's supervision, I do not recommend practicing alone.
- acute diseases of the internal organs - at this moment, you also do not need to deal with
- fever
- viruses
- flu diseases
- plentiful critical days for women, but many women do and even vice versa, those yoginis who practice are in the process of minimizing these days.
- cancer patients are also not recommended to practice yoga, because it can aggravate oncological processes.
Yoga classes are only taken on an empty stomach. It is better not to eat 2 hours before training.
Of course, let me remind you that if you practice yoga, then you will be called a yogi if you are a woman, and a yogi if you are a man.
So, in the next issue of this column “Yoga for Beginners with Mara Boronina”, I will conduct a lesson on breathing in yoga. This will be the basis of how to breathe correctly and how to breathe better, based on my Leela Yoga Rax direction.
If you liked this lesson, then be sure to subscribe to the YouTube channel of the training center Lumos 22, put likes, leave your comments, write what worries you, and I will definitely shoot such videos.
Mara Boronina, a numerologist, corrector of life paths, author of the method of healing through the galactic core "Milky Way" and author of the Lila Yoga Rax method, was in touch.
And remember: if you believe in your strength and in your date of birth, then this flow and protection will always be with you!
See you in new releases!
Namaste.
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First of all, make sure there are no contraindications. Yoga is contraindicated in any chronic diseases in the acute stage and congenital deformities of the bone section. If you have had operations on the joints and spine in the past, you should consult with your doctor and start yoga only after a course of physical therapy.
To get started, lay down a mat and sit cross-legged. Place your wrists on your knees with the back side up. Keep your back and shoulders straight, your chin should not be down. Close your eyes. Take 6 deep breaths in and out. Try to keep the duration and depth of inhalation and exhalation the same.
1. Cat Pose
One of critical tasks yoga at home: therapeutic effect on the spine. Many have often observed how the cat gracefully arches, shaking off the remnants of sleep. The first yoga pose for beginners, cat pose, is designed to give flexibility and tone to the spine.
Get on all fours so that your legs and arms are at right angles to your body. The fingers are outstretched. As you inhale, bend your lower back down, straighten your shoulders and pull your head up without lifting your palms from the floor. On the exhale, on the contrary, arch your back, draw in your stomach, and lower your head down.
All movements are leisurely - imagine that you are a cat in the sun. All yoga poses are held for a count of 6. Complete the sixth breath, exhale completely and slowly push your palms off the floor, bending your knees and sitting on your heels.
2. Mountain pose
All yoga poses flow smoothly from one to another. From the final position of the cat pose, move your right or left hip to the side, put your leg bent at the knee and slowly rise, helping yourself with your hands. The back is straight, the stomach is drawn in. The back of the head, shoulder blades, coccyx and heels should be in a straight line.
Hands are freely located along the body. Feet are firmly planted on the mat. Feel like a mountain that nothing can make move. As you inhale, turn your palms outward (called open palms) and slowly raise your arms above your head. Fingers stretch up. As you exhale, return your palms to initial position and put your hands down. Take 6 breaths.
From the mountain pose, it is convenient to tilt left and right. Pull out right hand in front of you (palm looks to the left, not down) and lift above your head. Tilt your hand slightly and upper part body to the left. Turn your head and chest towards your raised arm. Take 2 breaths. On the 3rd breath, straighten up, and on the exhale, lower your arm. Same thing on the other side. This exercise improves air exchange in the lungs, and also tones the oblique abdominal muscles.
3. Pose of repentance (worship)
Get into mountain pose. Place your palms on your thighs. Slightly bend your knees. Lean forward slowly. Extend your arms and grab your ankles or legs under your knees. Without lifting your arms, straighten your back and legs as much as your level of flexibility allows. While inhaling, without taking your hands off, stretch up, straightening your shoulders and straining your back. As you exhale, bend over, trying to press your head to your feet. The back is relaxed. After the 6th exhalation, slowly rise, opening up like a flower. The head comes up last.
4. Lunges
The second of the tasks of yoga at home is the development of flexibility and muscle stretching. From mountain pose, slowly lean forward, placing your toes on the floor. Bend your knees so that your palms are completely on the mat, and your knees are under your armpits. Step back with your left foot as far as you can. Place a folded towel under your left knee. Knee and ankle right foot must be in a straight line. Place both hands on your right knee and straighten your back while maintaining balance. On an inhalation, draw in the stomach, on an exhalation, sag slightly down to develop internal muscles right thigh. After 6 breaths, do the exercise with the other leg.
5. Tree Pose
Starting position: standing (mountain pose). Turn the right foot and knee to the right and slowly bend, placing the foot on the ankle of the left leg. Then, with sliding movements of the foot (you can help with your hand), raise it to the level of the knee or inside hips. The foot of the left leg is pressed into the floor, the leg itself is straight. If you find it difficult to keep your balance, put a chair on the left with high back and lean on it with your left hand. Slowly raise your arms and place them at heart level, palms pressed together. Look at one point in front of you, focus. If you "run" with your eyes, you will not be able to maintain balance. Take 6 breaths. Repeat with the other leg.
6. Cobra pose
Starting position: take a position lying on your stomach. The arms are bent at the elbows, the elbows are pressed to the body, the palms are located on both sides of the chest, the head is raised. Take 6 breaths. Inhale rib cage due to filling the lungs with air, it will itself raise the upper body, and lower it on exhalation. After this preliminary preparation, slowly rise on your hands and bend back. Hold the position and take 6 breaths. On the last exhale, return to the starting position.
7. Child's pose
From the starting position of the cobra, smoothly move to the handstand on all fours. Connect the big toes of both feet together, and spread the knees apart. Lower your body onto your heels, leaving your arms extended (or position them along your body, whichever you prefer). As you inhale, stretch your fingers forward. Relax as you exhale. Take 6 breaths
Final relaxation
From child's pose, extend your legs into a prone position. Roll onto your back. Let the legs and arms lie freely. Close your eyes and enjoy the silence (or music). Lie like this for 10 minutes without thinking about anything.
Doing yoga at home is not difficult, you can alternate postures at your discretion: for example, start with a mountain pose and slopes. The main thing: do not forget to breathe properly and do everything slowly and with pleasure. Any discomfort: bad mood, painful periods, high fever, etc. - This is a good reason to cancel the workout. After 3 weeks daily activities you can supplement training with other, more complex poses.
A set of exercises " Flexible body in 30 minutes" contributes to the development of mobility of the joints, the spine, and also develops ease and smoothness of movements. Performing exercises every other day, you will feel an improvement in overall well-being, reduce strong muscle tension in the body. Experts recommend returning to classes every other day, gradually moving to daily workouts, but do not forget about rest - one day a week the body needs to recover. So the desired effect will only increase.
Yoga at Home. sun salutation
For those who are just starting yoga, many instructors recommend the Sun Salutation set of exercises. These are 12 consecutive asanas that simultaneously help to work out all areas of the body and focus on the mind. The main thing is to exercise with correct breathing. "Salutation to the Sun" is a fairly easy set of exercises, but also multifunctional.
Hatha yoga for beginners. The very first poses
Instructor Olga Bulanova in the video course shows the simplest poses. Some asanas are even performed in different variations, including the use of additional support and a belt. The film is well suited for beginners who want to get acquainted with yoga.
Surya Namaskar with Zap, video tutorial. Sivananda yoga
The first part of the Sivananda yoga training course from Zap will help you master the complex safely and quickly. You will independently master the basic asanas and learn how to maintain breathing. Learn the name of the poses and the details that you should pay attention to. The video will be useful and interesting for both beginners and those who have already mastered the basic asanas. Ideal for daily workouts.
Vinyasa yoga
From Sanskrit, the word "vinyasa" is translated as "eight foundations" or "eight branches." For a modern person, this means a set of exercises that combines meditation and dynamics. This practice involves the consistent performance of asanas with proper breathing, concentration of attention on some specific points (drishti) and "energy locks" (bandhas). The video lesson offers asanas for 18 minutes, which are very easy to do in the morning to wake up and have a productive day.
Yoga is often viewed as a complex gymnastic exercises, but this approach is fundamentally wrong. Yoga is something much more that affects a person not only on the physical, but also on the spiritual and psychological level.
Regular yoga classes can completely transform your life:
- strengthen and even restore health;
- increase stress resistance;
- change the way you look at the world and yourself;
- to reveal the energy and creative potentials that each person possesses.
It is best, of course, to do yoga under the guidance of an experienced instructor. However, many do not have this opportunity different reasons and then you can practice at home.
The best option would be a complex for beginners, and a consultation with a doctor is first necessary.
In principle, people of any age and even pregnant women can practice yoga, it is only important to choose the right exercises.
There is, however, a list of contraindications, which includes oncological and infectious diseases, exacerbation of chronic diseases, intervertebral hernia back, serious problems of cardio-vascular system and some others.
How to start doing yoga
So, you have decided to change your life with the help of yoga. And then the question arises: how to start doing yoga at home from scratch?
First of all, read the specialized literature and materials, which are very numerous on the Internet. Then you will understand the main difference between the principles of yoga themselves and the usual ones. exercise– asanas (postures) in yoga are static, while traditional exercises V gym or in any sport are dynamic.
Each asana has its own name and purpose, aimed at working out certain parts of the body. Not less than important point along with asanas is pranayama, which in Sanskrit means control (stopping) of breathing.
Exactly breathing exercises serve in yoga to control vital energy, and without mastering them, even the most intricate asanas will be useless.
One of the many advantages of yoga lies in the fact that no equipment is required: only a rug laid on the floor, and even a blanket, which is often recommended for beginners who do not yet have sufficient flexibility of the joints and the whole body.
It is advisable to practice barefoot, in comfortable clothes that do not restrict movement, and if there is no one at home, just in shorts and a loose T-shirt.
Regular practice is very important. It is better to practice every day for half an hour or every other day for an hour and a half than to devote 3-4 hours to yoga once a week.
Background music will be a nice addition, it is best to choose special music for relaxation, because yoga classes imply complete calmness and even, to some extent, detachment from the world.
To practice on your own, you should first familiarize yourself with all the details of each asana, because it is very important to control the position of each part of the body and, no less important, breathing. This will help you with photos and videos that can be found on our website, as well as descriptions of asanas, which usually indicate the main mistakes of beginners.
Knowing how to perform the asana correctly, you will be able to avoid mistakes - only under this condition, yoga at home will give the desired effect.
The most popular yoga poses
Also pay attention to contraindications, especially if you suffer from chronic diseases (menstruation is a temporary contraindication for women). Very often, in the comments to the asana, recommendations are given for beginners and a lightweight version of its implementation.
Don't go straight for top level complexity, remember that most of us lead sedentary image life, often overweight, and the body has lost the flexibility necessary for yoga, and therefore injuries are possible.
Many, especially women, are interested in how you can do yoga at home in order to lose weight. It should be said right away that yoga classes give a “weight loss” effect only in combination with.
