Beginner yoga course for home practice. How to start yoga at home. Tips for newbies. Do you have diseases of the musculoskeletal system

Yoga exercises for beginners at home. This article contains the most popular yoga exercises for beginners that you can do at home! Reading!

In modern Russia, yoga, as a direction of fitness, is gaining more and more popularity. So, in the second half of 2015, according to RBC, the number of people who at least once attended a yoga class was about 1.37 million people, while in 2013 this figure was approximately 1.02 million people. It would seem that there is growth. But is it really that much? For comparison: according to American research, 36.7 million people practice yoga in the USA! What is the reason for such a huge difference?

Our magazine conducted a survey, as a result of which it turned out that the main obstacles to starting classes are:

Fear and self-doubt. After all, the Internet is filled with many beautiful photos, depicting people in incredible poses that are simply physically impossible for an ordinary person to repeat. In other words, many are convinced that yoga is an activity for those who have flexibility and good stretching.
Another part of the respondents referred to lack of access to yoga classes, since this requires a lot of time, which is sorely lacking in a busy daily schedule of worries.

It must be said that according to the same American studies, 55% of those who practice this direction of fitness in the West have never visited a yoga studio! That is, many people practice on their own. In this article, we decided to dispel all doubts and give a complete set of yogic asanas (poses), which:

Suitable for everyone, regardless of physical features organism;
To complete them, it is enough to devote 1 hour of time per day without leaving home.

So, to perform the exercises, you will need comfortable clothes, a rug and attentiveness: the correct execution of asanas is the key to the effectiveness of the lesson.

Little tip: start without socks. This will help you achieve better stability, which will reduce the risk of hands and feet slipping on the mat, providing a safe and comfortable body position.

In each position, you should linger for 8-10 respiratory cycles. In asymmetrical asanas, do not forget to perform exercises on the other side.

A set of exercises for beginners at home

1. Tadasana or Mountain Pose

At first glance it may seem that this is just a standing position, but it is not. To start yoga, you, first of all, need to learn how to stand correctly. To enter Tadasana, you need to: connect the feet together, tighten the knees, buttocks and stomach, stretch the spine, straighten chest and lower your shoulders, direct your gaze forward, stretch your arms, and aim down with your fingers.

Variations: to make it more difficult, you can cross your arms into the castle and, with an exhalation, rise to the half-fingers, directing your straight arms up and turning the lock of your hands away from you.
Effect: improve posture, strengthen abdominal muscles.

2. Vrikasana or Tree Pose

Technique: standing in Tadasana, transfer body weight to one leg; bend the other leg at the knee and pull it to the body. Turn the knee to the side and place the foot bent leg as close to the base as possible inside hips of the supporting leg. With the supporting leg, resist pressure from the bent leg - so that the body does not collapse. Connect the palms together ("Namaste") and place in the chest area, or reach for the hands up. For better concentration and balance, you should stop looking at a stationary object.

Effect: strengthening leg muscles, improving posture, preventing flat feet.

3. Uttanasana or Stretched Pose

Despite the fact that this pose is based on the usual forward bend, not everyone performs it correctly: and this applies to both beginners and practitioners. To safely perform the asana, you must: stand in Tadasana, tighten the abdominal muscles, stretch the spine in one straight line. With an exhalation with a straight back, tilt forward, bending only in the area of \u200b\u200bthe pelvic bones. When it is no longer possible to continue the tilt with a straight back, you should bend your knees and place your palms on your shins, or lower them to the floor while maintaining spine extension. With each exhalation, try to straighten your knees. After mastering this position of the body, you can go further and further into the slope, directing the forehead towards the shins. To exit the position, you need to stretch your arms and rise up with a straight back.

Effect: at correct execution tilt, asana has practically no contraindications. Its implementation stimulates the work internal organs, has a calming effect on the brain, improves mood, relieves fatigue, in women it facilitates well-being during menstruation, and has a harmonizing effect on the entire body.

4. Adho Mukha Svanasana or Downward Facing Dog Pose

This asana is one of the most popular in yoga. It is usually known even to those who have never practiced. However, it will take some time to fully master it. Technique: you need to kneel so that they are the width of the pelvis, place your palms strictly under your shoulders; spread your palms so that there is a distance between each finger, stretch your elbows. As you exhale, raise your knees, directing the pelvis back, and pushing off the floor with your hands, try to put your heels on the floor. Point the chin to the chest, relax the neck. The main task is to stretch the back in one straight line. To exit, you need to bend your knees, lower them to the floor and lay the pelvis on your heels.

Effect: This asana is considered a resting pose. It is believed that being in it allows you to restore energy, and when performed in the morning - to cheer up and tune in to a new day. In addition, the pose stretches the spine well, gives the legs harmony, and calf muscles- beautiful relief and regular shape.

5. Urdhva mukha svanasana or Upward Dog Pose

Technique: lie on the floor, bend your arms at the elbows and place your palms under your shoulders. With a sigh, straightening your arms, raise the torso, hips and shins from the floor, bending in thoracic region spine, look up. Tighten your buttocks, point your shoulders down. To complicate the asana, you should put your feet on the rises.

To exit this pose, you can bend your elbows and lower yourself to the floor, or push off your hands from the floor, point your pelvis back and come out into “Upward Dog Pose”.

Effect: posture renders positive impact on the spine, helps with back pain, strengthens the muscles of the hands, opens the chest, normalizes blood circulation in the pelvic area.

6. Virabhadrasana I or War Pose I

Technique: from a standing position in Tadasana, you need to take one leg back to a wide step distance. The front foot is directed toe forward, the back foot is wrapped with the heel inward and placed on the floor. Bend the front leg at the knee so that the angle between the lower leg and the thigh is 90 degrees. Place the knee of the bent leg in line with the heel. Lower your shoulders and raise your straight arms up, joining your palms above your head. Look at the fingers.

Effect: strengthening the legs, working out the knee joints, opening the chest, increasing endurance.

7. Virabhadrasana II or War Pose II

Standing in the position of Virabhadrasana I, spreading the arms to the sides, lower them in line with the shoulders with the palms down, turn the body 90 degrees so that the arm of the same name is above the leg of the same name. Look in the direction of the bent leg.

Technique: from Tadasana, take a wide step forward so that the distance between the legs is about a meter, pull up the knees. Point the front foot forward with the toes, and wrap the back foot with the heel inward by about 45 degrees. Direct the thigh of the hind leg down, bringing the pelvic bones in one line. With a sigh, stretch your arms above your head and lean forward with a straight back, lengthening your sides. Next to the outer edge of the foot of the front leg, place the palm of the same hand (if there is not enough stretch, the hand can be placed on the shin). Point the other hand up, turning the body and bringing the shoulders into one line. reach out for top hand expanding the chest. Look to the ceiling, behind the outstretched hand.

Effect: strengthening the muscles of the legs, opening the chest, stretching the spine and developing flexibility.

Asana is aimed at learning how to "sit properly". In addition, it is the starting position for almost all seated forms. Technique: sit on the floor, straighten your legs at the knees, pointing the toes of the feet towards you. Straighten your arms at the elbows and place them along the body, put your palms next to the buttocks. Draw in the stomach, direct the shoulders down, open the chest, direct the gaze in front of you. Stretch the spine in one straight line.

Effect: stretching the leg muscles, strengthening the back muscles and shaping correct posture.

Technique: Sit on the floor in Dandasana. Bend your legs at the knees and place your heels closer to your groin. Connect the soles together: the outer edges of the feet should touch the floor. Spread your knees in different directions, trying to lower them to the floor. Grasp your feet with your hands and stretch your spine vertically upwards. After mastering this posture, you can bend with a straight back, directing the chest to the feet.

Effect: the pose has a very beneficial effect on the female body, strengthening and eliminating disturbances in the functioning of the organs of the genitourinary system; stretching the inguinal region, relieving leg fatigue, improving blood circulation in the pelvic region.

Technique: Sit in Dandasana and spread straight legs as wide as possible to the sides. Point your feet towards you. Pushing off the floor with your fingers, align the position of the body and with a straight back, stretching the stomach and sides, lean forward; grab your feet or knees / shins with your hands.

Effect: liberation of the groin area, relieving tension, stimulating blood circulation in the pelvic area, beneficial effects on the menstrual cycle and the ovarian area.

12. Navasana or Boat Pose

Technique: Sit in Dandasana, bend your knees and place your feet on the floor. With a straight back, lean back about 60 degrees, transferring the weight of the body to the sitting bones and tensing the abdominal muscles. Raise your legs so that your shins are parallel to the floor. You can stay in this position or straighten your knees. Stretch your arms on both sides of the body parallel to the floor.

Effect: muscle strengthening abdominals, back and hips.

Technique: lie on your stomach, bend your elbows and place your forearms on the floor so that your elbows are under your shoulders, point your fingers forward. Connect the legs together, point the soles up. As you inhale, move your head up behind the crown, stretching the spine and opening the chest forward. With strong hands, pull the floor towards you, opening your chest even more.

Effect: strengthening the muscles of the back, eliminating stoop.

The pose serves as a compensation after the backbend, so it should be performed immediately after the Sphinx Pose.

Technique: kneel down and sit the pelvis on the heels, slightly spreading the knees to the sides. With an exhalation, lean forward and lay your forehead on the floor, and your stomach on your hips, fold your arms on both sides of the body, or stretch them forward.

Effect: relaxation, relieving stress and fatigue, getting rid of headaches, improving digestion.

Posture of rest and complete relaxation of the body after practice. Shavasana is performed in silence, or to calm quiet music - in an atmosphere of complete harmony and relaxation. You can also take a blanket to keep you warm and cozy. Like any yoga asana, this pose has a technique for performing it: you need to lie on the floor evenly and comfortably, place your hands at some distance from the body with your palms up, legs slightly apart, close your eyes. Calm your breath and focus your attention on relaxing every part of your body from the tips of your toes to the top of your head.

In conclusion, it is worth noting that since this set of exercises works out the main muscle groups well, its implementation is recommended not only for beginners, but also for those who practice - as an easy morning exercises or evening class - to relieve tension and fatigue.

Engage in health and easy practice for you! And to all beginners: "Welcome to the world of yoga"!

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If you are an absolute beginner in yoga and are just starting to get acquainted with the basics of doing homework, you probably have a lot of questions. Where to start getting acquainted with the art of yoga, what asanas (exercises) to perform at the first stages of yoga at home, how to perform them correctly and when, as well as many more questions. We will try to give answers to the basic and fundamental questions and bring a beginner who has decided to do yoga at home up to date.

Positive effects of yoga lessons on the body

The positive impact of yoga can be felt by anyone who devotes at least a couple of hours a week to it. After 1.5-2 weeks of regular yoga practice, you can reduce or completely get rid of back pain, since most yoga asanas are aimed precisely at supporting the proper functioning of the spine. Moreover, yoga exercises improve the work of body systems, such as cardiovascular, endocrine, digestive, respiratory, etc. Due to the development of the cardiovascular system, doing yoga will reduce the likelihood of heart disease.

Regular both home and group lessons yoga will speed up the metabolism and boost the immune system, which will increase the body's resistance to various diseases, especially in the off-season.

If you are not particularly flexible and graceful, then yoga exercises will make your body not only more flexible and plastic, but also help to correct and maintain correct posture. Also, yoga lessons have a positive effect on gait, making it smoother and more graceful.

Agree, in our hectic time it is very difficult to keep composure and always remain calm and self-confident, but yoga classes will help you with these nuances. After a set of yoga exercises, you will feel a surge of vitality, become less irritable and prone to stressful situations. You will also gain spiritual lightness and get rid of heavy thoughts and experiences.

As you can see, yoga affects the body as a whole, and in order to feel all these positive qualities of yoga, you need to regularly perform sets of exercises, and also if you decide to do yoga at home, then you need to know the nuances of home yoga.

Home yoga for beginners - where to start?

There is no secret, just start practicing, not tomorrow, not from Monday, but right now, well, if you really decide to do yoga at home. In order to prepare your body for yoga, you need to start with the basics, namely with simple sets of asanas that you can perform on your own at home without the help of a trainer. Such sets of exercises for yoga will take no more than 15-20 minutes, but at the same time they will prepare your body for stress, and also teach you to be systematic, and as you understand, the systematic yoga is very important, as in any sport.

Another nuance for doing yoga at home is silence and a designated comfortable, warm and clean place to practice. If you are new to yoga and your household is not accustomed to the schedule of your classes, warn and tearfully ask them not to distract you while you are doing the exercises, even if it seems to them that you are just sitting on the carpet and doing nothing. Turn off the phones, remove pets from the room, in a word, get rid of everything that could distract you from yoga for a while, this is perhaps the biggest problem when organizing home yoga.

What do you need to do yoga at home?

And so you decided to practice yoga at home, for good, you need to purchase a special yoga mat for classes, it will help make your home practice more comfortable and convenient. If there is no rug, it does not matter, you can do without it. You will also need a blanket, for sure you have a warm blanket at home that will keep you warm during meditation and relaxation.

Later, when you master the initial yoga asanas, you will need two blocks and a yoga strap, but in the early stages you can do without them. Just as useful for yoga, whether you are a beginner or have already encountered more complex asanas, you need comfortable clothing that will not hinder movement, it is better if it is clothing made from natural fabrics, which will allow you to get even closer to complete comfort. As you can see, in order to do yoga at home, you need very few tools at hand and a lot of desire and perseverance.

How much time should be allotted for yoga at home?

How much time to devote to home yoga classes is up to you, given the desire, schedule and workload of the day. In any case, it is necessary to draw up a training schedule that you must adhere to, otherwise you may abandon what you started after a few sessions. Of course, the ideal option would be to do home yoga every day for an hour, it will also be more effective than non-residential practice for 2-2.5 hours but once every two or three days.

You should not immediately conduct too long classes from 2 hours, this can also subsequently reduce your interest, as they say, you can burn out. On early stages you can start with a 15-30 minute session, as the muscles and the body as a whole begin to get used to the loads, you can gradually increase the time. In general, the most favorable periods of time for practicing yoga are 15 minutes, 30 minutes, 45 minutes, 1 hour and 1.5 hours. But there are those who practice yoga almost throughout the day, one way or another, approach yoga as a pleasure and a pleasant effect on the body and body as a whole.

Tips and rules for organizing yoga classes at home

When doing yoga at home, be sure to make sure that the room is warm and there are no drafts, since you can’t freeze during yoga classes. This is due to the fact that in a cold room it is more difficult for muscles and ligaments to warm up, which leads to incorrect and less effective exercise, as well as the risk of sprains and muscles.
To conduct a yoga complex at home, take care of complete silence and peace, nothing should distract or annoy you. If a bright light blinds you, you can put on a blindfold, if there is still extraneous noise, you can insert earplugs into your ears.
When performing asanas, especially if you are doing it for the first time, do not try to bring the postures to perfection through pain, at the initial stage they can be performed with incomplete amplitude. This will reduce the risk of injury, as well as gradually prepare the ligaments, joints and muscles for the final position. The main thing in yoga is perseverance and patience, mistakes will be corrected as the technique is mastered.
Start the lesson only in the absence of physical or psychological stress, you should feel cheerful and be in a relaxed state. If you are depressed or preoccupied with anything, do shavasana, the so-called corpse pose. At which you need to achieve maximum relaxation and drive away all disturbing thoughts. By the way, with such asanas as shavasana, you can finish your yoga class.
Of course, in the initial stages of home yoga, you need to learn how to properly perform asanas, but do not forget about relaxation and even and uninterrupted breathing.
In the intervals between asanas, relax those muscles as much as possible, because when performing a certain asana, muscle contraction occurs, which later should be replaced by relaxation, for example, in shavasana. A minute's rest will be enough during which, you will relax your muscles and perform several calm breathing cycles, which will also restore your heartbeat.
Try to perform asanas at a slow pace, balancing and maintaining balance, movements should be as smooth as possible. However, make sure that the body remains stable and does not sway from side to side.
Be sure to start your home yoga class with the thought that you will succeed. Choose a few simple asanas that you can master with ease and practice them every time, honing your technique. With each new workout try to perform asanas more deeply and stay in this position a little longer than last time, so you can develop your body more effectively.
Each asana should be performed at a slow pace through three stages: entering the asanas, staying in a fixed position, and returning to the starting position. Do not try to quickly enter the final position of the asana, slowly and gradually first master its intermediate positions.
While you are doing yoga workouts at home, try to avoid haste, and if you have already started the lesson at a measured, rather slow pace, then bring the workout to the end without trying to finish it quickly. If, nevertheless, time does not wait, in this case, reduce the workout not by increasing the speed of the exercises, but by reducing their number. You can also reduce the number of repetitions of each asana, but the time spent in one or another asana should not be reduced.
When doing yoga training at home, try to focus your attention on what you are doing, and not fly your thoughts in the clouds, performing each stage of the asana, attention should be focused on movement and proper, calm breathing.
Only after you have fully mastered the initial simple asanas and your body has acquired sufficient flexibility, you can move on to more complex asanas, which should also be mastered gradually. You can hold difficult asanas in the first stages for several seconds, increasing the time spent in it with each workout. However, starting to master complex yoga exercises, you should not forget about the already mastered initial asanas, for you at this stage they are the most effective, while you are just starting to master complex poses.
When you have entered the final position of the exercise, hold it as long as possible, while remaining motionless. If you have performed the asanas correctly and are relaxed both in mind and body, then after completing the practice you should feel good and light. If, while staying in a pose, you feel anxiety or discomfort, in this case, immediately leave the asana.
After you have lingered in the final position of the asana, begin to slowly exit the pose, just as when entering asanas, return to the starting position at a very slow pace.
Repeat each asana 4-6 times, if you are already able to observe the technique of performing and holding the asana, the number of repetitions can be reduced.
However, performing asanas is not the last thing you should learn, one of the main points in yoga is mastering correct technique breathing (pranayama) and mastering meditation, which should end every yoga session. Read about it in our next articles.
It is better to do yoga on an empty stomach, therefore, early morning immediately after waking up is suitable for home yoga, this will also allow you to practice with a fresh mind without having heavy thoughts and experiences that can accumulate during the day. If you still decide to practice during the day or in the evening, then home yoga training should be done no earlier than 2-4 hours after eating. Before practicing yoga, you should drink some water, green tea or natural juice, you can also allow yourself a couple of sips of warm milk. Between asanas, you can also drink a couple of sips of water.
After the classes, one should not engage in vigorous activities, the shower should also be taken before, and not after, yoga classes. This is due to the fact that during yoga exercises in the body there are long-term changes in blood circulation, which should gradually return to normal work.

Yoga lessons for beginners at home (Video)

Can you lose weight with yoga?

If you want to lose weight quickly with the help of home yoga, then I hasten to disappoint you. Yoga is not the best and fast way for weight loss. Of course, without a doubt, yoga can increase metabolic processes in the body, which will allow you to lose extra pounds, but this process is very long. The effect on the figure from yoga should not be expected within a few weeks, months of practice must pass before you notice changes in the figure. However, in order to increase the effect of home yoga for weight loss, follow the principles proper nutrition, lead an active lifestyle and have regular yoga sessions.

Initial asanas (exercises) that you can do at home

Tree Pose (Vrikshasana)
To perform this asana, stand up straight (Tadasana), then while inhaling, slowly raise your arms through the sides up, put your palms together, fingers pointing to the ceiling. Try to take your hands back a little, while opening and straightening your chest. Bend at the knee at the beginning of the right leg, with the foot rest against inner part left thigh as high as possible. Rest your full foot on the thigh, turning it with your fingers down. Stay in this position for a comfortable time for you, and then return to Tadasana. Then do the exercise left leg. The final position of this asana: the foot of the bent leg should be placed as high as possible in front of the thigh of the straight leg.
Extended Triangle Pose (Utthita Trikonasana)
To perform this exercise, you should again stand in Tadasana (straight), then breathe as deeply as possible, after which, in a jump, spread your legs about 1 meter, while keeping your feet parallel to each other. Spread your arms out to the sides at shoulder height, palms down. From this position right foot turn 90 degrees, that is, the toe of the right foot should be turned away from you. The left leg should remain in its original position, the toe should be directed in front of you, or slightly turned to the right (to facilitate the exercise).
Then, as you exhale, tilt your torso to the right, while the right palm should completely touch the floor behind the right leg (ideally), if in the early stages it is difficult for you to touch the floor, the palm can be placed on the ankle of the right leg or in front of it on the floor. Wherein, left hand stretch it to the ceiling, it should be perpendicular to the floor, look up, at the fingers of your left hand. Thus, the arms should form a straight line perpendicular to the floor. Do not forget about breathing, breathe freely, in the initial stages of home yoga training, stay in this position for 30 to 60 seconds. While inhaling, return the body to a straight position, and turn the feet in front of you, then repeat the asana for the other side.
Child Pose (Balasana)
Get on your knees, then lower your pelvis on your heels, then taking a deep breath, tilt your body forward and press your stomach and chest to the front of your thighs. Lower your forehead to the floor. When performing, the back should remain flat. Stretch your arms back, palms up. This pose can also be used as an end morning complex yoga. Breathe evenly and calmly, feeling how your chest works with each inhalation and exhalation. In order to get out of the asana, first slowly raise your head, lifting your forehead off the floor, then gradually lift your torso away from your hips.
Hill Pose or Downward Facing Dog Pose (Adho Mukha Svanasana)
Get on all fours, turn your palms forward with your fingers. Hands, knees and feet shoulder width apart. From this position, on the exhale, focusing on the palm of your hand, push the pelvis back and up, so that you get a kind of slide. The back should be straight and continue the line of the arms. Press your heels firmly to the floor, try not to bend your knees. Try to stretch your chest to your knees, and tailbone to the ceiling. At the same time, try not to draw in the stomach, but to relax it as much as possible. The head should also follow a straight line with the back and arms.
Chair Pose (Utkatasana)
Stand up straight, spread your feet shoulder-width apart, stretch your straight arms up through the sides, palms facing each other. After that, slowly bend your knees, moving your pelvis back and your body slightly forward, as if you were sitting on a chair. The knees should not go beyond the level of the socks. During the exercise, the arms remain extended upwards and continue a straight line with the head and back. Hold this position as long as possible. This yoga exercise is very good for strengthening the muscles of the legs and back.
Pose of a candle, in the common people "birch" (Sarvangasana)
To perform the exercise, lie on your back, stretch your arms along the body. From this position, lift your straight legs up, pull your pelvis behind your legs, while helping yourself with your palms. After the legs and pelvis are raised up and reach for the ceiling, try to place the palms as close to the shoulder blades as possible. Start holding this pose for 10 seconds, increasing the time with each session. You should come out of this asana as slowly and smoothly as possible, feeling how each vertebra touches the floor.
Plow Pose (Hal Asana)
Lie on your back, stretch your arms along the body with palms on the floor. As in the previous asana, lift your straight legs up, then put them behind your head, trying to touch the floor with your toes. Keep your legs straight while doing this. If you can’t touch the floor, stay in the position to which you can bring your legs. To return to the starting position, slowly and steadily lower your legs to the floor.
Pose of the king of fishes (Arlha matsienlrasana)
To perform this pose, sit on the floor, straighten your legs and straighten your back and shoulders. From this position, bend your right leg at the knee and bring it behind your left. At the same time, bend the left leg at the knee and bring the heel as close as possible to the body (buttock), while trying to lower the knee as low as possible. In the initial stages, you can leave the left leg extended, and bend only the right. Next, take the right knee with the palm of your left hand and twist (turn) the body to the right. Rotate as slowly as possible while exhaling. Next, bend your left arm at the elbow and bring it behind your right knee, as if holding yourself in a twisted state. During each exhalation, try to twist a little more. After holding this position for a while, slowly return to the starting position, then repeat it for the other side.
Pigeon pose (Eka pada rajkapotasana)
Get on all fours, then pull your right knee to your chest and turn your foot to the left, then lower your leg to the floor. That is, the right heel should be under the left thigh. After that, stretch the left leg back, lowering the pelvis as far as possible. Next, focus on the forearms by tilting the body as much as possible and at the same time stretch the left leg back even more. The exercise should be repeated for the other leg. By the way, this asana can be used as a stretch for twine.
Dead Pose (Shavasana)
To perform, lie on the floor, stretch your arms along the body and close your eyes, you can put on a blindfold. After that, strain the muscles of the whole body as much as possible and linger in this position for a few seconds, then relax as much as possible and focus on your breathing. Stay in this relaxed state for 4-5 minutes. You can also complete a set of yoga exercises at home with this pose or perform it between complex asanas.

All of the above initial exercises(asanas) you can use in the initial stages of home yoga training. You can use the entire set of home yoga exercises presented or choose a few exercises that are easiest for you to master. The last option is ideal for beginners.

Contraindications for yoga

Refuse yoga, especially at home with:

elevated body temperature (above 37 degrees);
SARS, acute respiratory infections, as well as general poor health;
exacerbation of chronic diseases;
disorders of the cardiovascular system.

Also, do not start yoga after active physical exertion, after a bath or after taking alcoholic beverages (at least a day should pass), after suffering severe stress and irritation, as well as in the first 2 days of menstruation.

The practice of asanas (yoga exercises) performed according to the technology of classical yoga leads to a balance of all internal processes so that in human body all distortions are aligned at the level of the body and psyche. This contributes to the full functioning of the entire human body and further self-improvement, spiritual growth.

In simple words, we can say that doing classical yoga, a person first becomes simply healthy!

What should a beginner know about yoga?

Yoga, namely the classical one, which is rooted in antiquity, a system that helps a person to harmonize his body, including the psyche. In a word, to balance the entire system if it has been shaken throughout the life span for one reason or another. Or, even better, maintain an optimal healthy state if the body is working satisfactorily. After all, as you know, entropy, the aging process does not sleep.

If a person has health, then over time, the potential of a person begins to be released, and this, in turn, makes life creative, conscious and of high quality, and a person grows spiritually!

Yoga for beginners

Many people perceive yoga as a regular exercise. Many fitness halls, yoga studios teach yoga as physical education. But physical education is not yoga.
Because of such a clear misconception, people are misinformed. And sometimes they do years of regular physical activity, thinking that they are doing yoga.
IN physical activity there is nothing wrong, on the contrary, it is necessary, but you need to understand that yoga has nothing to do with such a load.
To learn more watch the short video

Yoga is a way to establish communication with your own psyche, and this happens through introspection, turning your attention to the inner space of the mind and psyche. Introspection is possible only when the body remains still and relaxed. That's why ancient yoga always gave asanas in a static version and not in any other. Only when all movements are minimized, all processes slow down, and the sense organs are able to disconnect from the outside world, and direct attention to inner world person.

And this path begins with your own body.

Who can practice yoga?

Yoga can be practiced by people of any age from 10 years old, if they have no serious health complaints.

It's never too late to take care of yourself, it's never too late to start taking care of your health, it's never too late to start investing in yourself, it's never too late to start living smarter and better.

If an understanding of why it is necessary to prioritize giving preference to health is instilled from childhood, you are an adult, you will give the most valuable program and the most valuable skill for your offspring. Having matured, a person in the future will not have problems with remaking himself and eradicating bad habits.

If a person is already an adult, then it is also not too late for him to start changing himself. Of course this will not happen quickly, but the saying goes:

Only the one who walks will master the path!

If a person is elderly, then yoga will alleviate, one way or another, his current condition.

If a person has health complaints, yoga can also be practiced, but under the guidance of an experienced yoga therapist who has sufficient age experience, both in personal practice and in working with people.

Of course, there are people whose health is already on the verge of survival, and yoga cannot help here, since the rate of development of the disease already exceeds the rate of possible positive effects from yoga. Most often, people pay attention to their body, when the "fried rooster pecks" as they say, and for some, this rooster provides a shake-up service too late.

Having drawn a conclusion from this, we can confidently state that - Do not wait for this very “rooster”, start doing yourself before it’s too late and this is the most reasonable decision that you can make and you will not regret in the future!

Yoga classes for beginners

It is difficult to start a practice on your own, it is difficult to find the right information. Not everyone can go to classes in the yoga section, but they want to do it. Fortunately, the world does not stand still and now there is an opportunity to do yoga without leaving home. Online yoga classes allow people to practice yoga in their own environment, as well as always have feedback from a yoga instructor.

Our online platform allows you to practice yoga three times a week at a convenient time for you (morning, afternoon, evening), this allows people who live in different time zones to participate. Our classes start at 6 am Moscow time.

For all beginners, in order to have an idea about the format of the classes, we provide a week of yoga classes - for free.

Learn materials about yoga practice online:

You can also practice on your own. But before you start yoga, learn the rules that will make your practice better from the very first days.

conditions for practice. Rules before the first yoga class

It is advisable to do it on an empty stomach, or 3 hours after eating.
For those people who have stomach problems, you can drink tea with milk, cocoa, yogurt, etc. an hour before the practice
Or eat any fruit
Before class, you must ensure the appropriate conditions:
Place a rug or folded blanket on the floor.
Prepare a blanket to ensure maximum comfort and warmth in the final position for relaxation.
You can also prepare a blindfold - if you are engaged in the day.
Provide silence. All telephones, means of communication must be turned off, or the sound must be turned off. If the environment is too noisy, then you can buy "earplugs" at the pharmacy that will ensure silence at the time of class.
If you are involved in any active sport, then the last workout should be 3 (or better 4) hours before practice.
The best option is to have this activity on another day.
If you visit a bath, then it is better not to practice yoga on this day, or provide a gap between the bath and practice in time of 4-5 hours.
If you have taken alcohol (even a glass of wine) - do not do yoga,
A minimum of 36 hours should elapse between drinking alcohol and practicing yoga.
Do not take a contrast or too hot shower (bath) immediately before or immediately after practice.
Moderately warm shower

Yoga Poses for Beginners

Beginners need to start yoga practice with the simplest poses.

To work out the whole body, you can choose a set of asanas for bending forward, bending back, twisting the body, positions for balance and strength.

power postures- necessary for strengthening the musculoskeletal system and strengthening muscles

forward bends- stretch back legs, buttocks, lower back, stretch the back.

Backbends- strengthen the spine, back muscles.

twists- twist the spinal column and torso, making the body more plastic.

Rules after class

Calmly proceed with the usual activities that do not require extreme concentration
Eat after 30 minutes, you can immediately drink water, drinks
Do not take a contrast shower
Do not start active physical activity (min 3 hours)

Contraindications for yoga

Long-term and simultaneous reception a large number medicines;
Exacerbation of chronic diseases;
Postoperative period;
Menstruation in women;
severe physical fatigue;
Overheating and hypothermia;
Body temperature above 37 and below 36.2 degrees;
Too hard (overload) mode of everyday life;
Hard physical work;
Professional sports (but go well with yoga) sport games, running and swimming);
Full stomach;
Deep massage courses, acupuncture

If you have any health concerns, or doubt whether you can exercise, you can get a free consultation.
Certified instructors will select a set of exercises for your characteristics and make up a set of classes.

You can also try a short beginner class right now.

Everyone has heard the word “yoga” at least once in their life. But will everyone be able to explain in an accessible way what it is? Yoga is amazing practice, who came into the world from mysterious India, bringing health to the body and soul of a person. Yoga will teach you how to breathe and relax properly, put you in order arterial pressure, will help to forget about insomnia.

If we talk about yoga in the full sense of the word, then this is a special way of life that helps to achieve enlightenment. This is the oldest philosophical doctrine about the essence of human life.

Anyone who decides to seriously engage in yoga should be aware that life according to the new canons will require a lot of time for this serious hobby, it will be necessary to give up some of the benefits of civilization.

Yoga will make you rethink your life principles and habits. It will demand an immediate rejection of everything harmful and bad. A person must instill in himself control over his feelings, acquire mental and physical balance. Independence from one's feelings, the ability to meditate and fully concentrate one's attention lead to the achievement of the perfection of the human soul.

If, however, yoga is perceived as a set of asanas (special postures), then it will become just gymnastics, nothing more. But it will not bring the desired effect. In this case, yoga is a complex of various exercises to improve health, normalize the work of individual organs, and form a perfect figure.

How did it appear?

The history of yoga is long and rich. Even on Indian seals dating back to the II-III centuries BC. e., there are images of figures in poses of yogic meditation. Such a concept is found in the "Rig Veda" - in the ancient Upanishad, which scientists attribute to the tenth century BC. e. The basic concept of yoga is set forth in the "middle" Upanishads of the 6th century BC. e. These are the Mahabharata, the Bhagavad Gita and the Yoga Sutra.

The earliest school was called "Raja Yoga". It is also called "Mind Control Yoga". The Yoga Sutra defines Ashtanga Yoga, the eight limbs of Raja Yoga.

These steps are divided into two main parts:

the four lower steps are Hatha Yoga;
the four higher steps are actually "Raja Yoga".

It is Hatha Yoga, which is focused on cleansing the body and mind of a person, increasing vital energy, that has become widespread in the world.

The benefits of yoga

The beneficial effects of yoga on health can be fully felt by any person who regularly devotes several hours to it every week. Even two months is enough to feel positive changes. Exercise helps to forget about chronic pain in all sections of the spine. Most of the asanas are aimed specifically at maintaining its proper functioning.

Practice heals all body systems: cardiovascular, digestive, endocrine, etc. When performing asanas, all internal organs responsible for the normal functioning of the body are massaged. Regular classes yoga makes the body flexible and plastic. Correction of incorrect posture eliminates the causes of pain in the joints, makes the gait more graceful and smooth.

Meditation in asanas increases the ability of the immune system to resist disease, reduces the risk of heart disease. Yoga classes fill a person life energy, help to gain self-confidence, make a person calmer and less prone to stress than usual.

Are there any contraindications?

Yoga can be practiced by anyone. But, like any gymnastics, yoga classes have their contraindications. Without consulting a doctor, you should not start performing asanas with:

mental disorders, especially schizophrenia;
the presence of inguinal hernias;
high arterial or intracranial pressure;
heart disease, especially after a heart attack;
any exacerbations of diseases of internal organs;
in the first year after a stroke;
joint diseases, spinal injuries;
oncology;
immediately after any operation;
colds or flu, as well as any increase in body temperature;
for women, classes are not allowed during critical days, as well as at terms of pregnancy more than 3 months.

Yoga classes should be interrupted if health worsens after training. In such cases, medical advice is needed.

Rules for beginners

Before you start practicing, you need to learn a few main points that will help you practice yoga for the benefit of the body and mind:

Since yoga classes require systematic.
It is necessary to immediately determine the time of classes. It is believed that every morning you need to set aside a couple of hours for yoga. At this time, the body is more flexible, and asanas are easier to perform.
If the work day is too busy, then it is better to set aside at least 15 minutes each day than then try to catch up in one day.
It is necessary to deal with an empty stomach or a few hours after eating.
Perform exercises on any non-slippery rug or floor.
Classes are held barefoot.
Practice requires complete silence and concentration, so all external sound sources must be turned off.
Performing the exercise, you need to concentrate on the body, and, at the same time, completely relax. Asanas should be performed slowly and very smoothly, feeling each inhalation and each exhalation. Only by correct breathing can you completely relax the body and calm the mind. This is the essence of yoga practice.

What can't be done?

Yoga has always been considered a fairly calm, safe activity that will only help you cope with constant stress, improve your figure and strengthen your immune system. All this is so. But at the same time, you need to correctly, concentratedly and smoothly perform each exercise. It is necessary to take care of the spine when performing asanas, one should not allow discomfort or even pain in its area.

If such sensations appear, then it is better not to do such exercises. You need to consult a trainer or a doctor. It is impossible to force the development of complex movements and asanas. Stretching is possible. In case of pain in the knees when performing such postures as "lotus", you need to Special attention concentrate on the smoothness and correctness of movements. And then the injury can be avoided.

Initial asanas (exercises)

You can start the first asanas even without an instructor. They will only bring benefits, even if their implementation is not entirely accurate or correct. But these simple asanas will prepare you for a better understanding of your body, give you a direction for development. There is no need to rush. You just need to tune in to the sensations of your body.

Most simple exercises for beginners:

Get straight. Relax. With the right hand we help to put the heel of the right foot on the inner part of the thigh of the left lower limb.

We spread our arms to the sides, bring them together with our palms at chest level. When inhaling, raise your hands as high as possible. We hold the position.

We take our hands back, opening the chest. Then you can change the leg if you wish. Move slowly.

This asana will give a graceful posture and strengthen the spinal column. It is quite possible to do it at the very beginning of yoga classes, it will allow the body to tune in the right way.

Child

Slowly lean forward, lower your buttocks onto your heels. The stomach should lie on the hips, touch the floor with your head and stretch your arms forward.

Hold this position, relax and keep calm breathing. Spend 5-7 breath cycles. Next, raise your body and return to the starting position.

This asana will gently relax the tight muscles of the back, relieve tension from the neck.

Downward facing dog pose

Place your hands under your shoulders, spread your fingers wide, press your palms to the floor. Feet stand hip-width apart, parallel to each other. Curl your toes and push your hips up as you rise from your knees.

Relax your neck. Hands remain in place, and try to put your heels on the floor without lifting your toes from it.

Watch your fingers and palms, they should rest against the mat and not move. The weight should be evenly distributed between the palms and feet.

In this case, the back should not be rounded, you need to stretch the spine. Start transferring the load to your hands, as if you are trying to move the floor while inhaling, and as you exhale, try to put your heels on the floor. This asana will slender legs and take the pressure off shoulder girdle and back.

Stork

We stand shoulder-width apart, bend over, rest our hands first on the hips, then on the knees. Bend your knees and stretch your lower back even more. Continue to bend your knees until you can step on your palms with your feet.

The heel should be placed between the middle and index fingers, and the toes should be on top of the wrists. We take our elbows to the sides (if flexibility allows). We press the chin to the chest as much as possible, we collect the shoulder blades together.

We reach the knees, reduce the shoulder blades as much as possible. Then you need to push off from your feet and stretch your back. This should allow the back of the body to be stretched as much as possible.

The development of this pose is Kundalasana, in which the legs are initially placed slightly wider than the shoulders, and at the end point, the shoulders are wound behind the legs (as shown in the picture). This asana will give flexibility to the legs and increase the tone of the body.

Onion

Lie on your stomach, stretch your arms along the body. Spread your legs a little to the sides, you do not need to close them. Bend your knees and wrap your hands around your ankles on the inside.

Raise your head slowly and upper part corps. Try to lift your hips off the floor, stretching out like a bow. Hold for 7-10 breaths and return to the starting position.

This asana will make the back straight, arms slender, strengthen the abdominal muscles.

Today, yoga is an excellent method for maintaining healthy lifestyle life. It has been proven that in any business the most difficult thing is to start. Trying to get acquainted with yoga at home on your own, it is extremely difficult to understand what exercises you should start mastering this practice with, how to perform the pose correctly and in what sequence so as not to disturb their harmony.

In addition, until one has fully mastered all the exercises (asanas), it can be very difficult to motivate oneself. And instead of improving the technique, he proceeds to carefully study the literature about this art or to watch video tutorials and manuals in pictures, which takes a lot of time.

But only exercises can make your body flexible and healthy, not related information. The only thing to do is to take your willpower into a fist and hone your yoga skills. And besides, we will tell you how to do it at home. How to do yoga correctly? How to start yoga at home? Can this technique be used for weight loss? And also about other issues that interest beginners, we will talk today. Let's get started.

All the benefits of yoga exercises can be felt by any person who systematically devotes half an hour to practicing every day. To feel everything beneficial features yoga, it is enough to practice this art regularly for several months.

If you do yoga correctly, even at home, you can get rid of various diseases spinal column. Most of the exercises of this technique are aimed precisely at maintaining correct posture and normal functioning of the spine.

Regular exercises, both in specialized centers and at home, help get rid of diseases of the cardiovascular system, improve the functioning of the organs and systems of the digestive tract, endocrine system, etc. During the performance of this or that exercise, all internal organs are massaged, which are responsible for the normal functioning of the body.

In addition, if you regularly practice yoga at home, you can improve the functioning of metabolic processes, which has a very positive effect on weight loss itself.

Systematic practice of this art will make the body extremely flexible and plastic. And thanks to meditation in the exercises, you can strengthen the immune system.

If you start exercising now, then in a week, you will be overwhelmed with vital energy, as well as gain self-confidence. And if you also have problems with weight, then yoga will “adjust” the process of losing weight in your body.

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Who is yoga not suitable for?

Yoga can be practiced by everyone. However, like any other type of gymnastics, this technique has its contraindications. Therefore, if you have any diseases, you should definitely consult with your doctor. This will help to avoid the negative consequences and complications of existing ailments.

It is highly undesirable to engage in the following deviations in health:

hypertension and intracranial pressure;
complex heart diseases and the period after surgery on it;
recent myocardial infarction and cerebral hemorrhage;
the presence of any hernia;
psychosomatic disorders;
period of exacerbation of diseases of internal organs;
the presence of injuries of the spinal column or diseases of the joints;
oncological diseases;
recent surgery;
SARS, acute respiratory infections, influenza and fever.

If you start exercising and feel any discomfort during the exercises, you should immediately stop exercising and seek the advice of a qualified specialist. It is also undesirable for women to exercise during menstruation and in the second and third trimesters of pregnancy.

The basics of yoga for beginners

Many qualified experts believe that yoga is the morning awakening of the body, and therefore it is necessary to exercise in the morning, devoting approximately two hours to the exercises. But, unfortunately, not everyone has such a reserve of time, and therefore they postpone yoga for the evening.

If the day turned out to be very difficult, then try to still devote time to yoga, doing at least 10-15 minutes. This will be much more effective than several two-hour sessions for the whole week.

It is very important not to eat anything for two hours before yoga. This will not only relieve you of discomfort during the training session, but also speed up the process of losing weight. Exercises, as a rule, must be carried out on a hard and non-slip surface. If you practice at home, then the floor is perfect, but if you go to a specialized yoga center, then there you will definitely be offered to purchase a mat. Asanas should be performed with bare feet.

To start a yoga class, you need to choose a place where there will be absolute silence, which is necessary so that you can fully concentrate on doing the exercises. If you exercise at home, then you need to do this when no one can disturb you.

Performing asanas, you need to tune in to the spiritual line and completely relax. For beginners, it is extremely important to start the lesson with simple asanas, rather than jumping immediately to more complex ones.

All movements should be smooth and slow, during which each inhalation and exhalation should be controlled. And remember that only correct breathing will help to fully relax the body and protect you from worldly fuss. This is where the effectiveness of this technique lies.

Prohibitions during yoga classes?

This type of gymnastic technique like yoga has always been associated with a calm and safe activity that has a positive effect on work. nervous system, relieves stress, promotes the process of losing weight and strengthens the immune system. And it really is. However, each asana must be performed correctly, slowly, without making sudden movements.

You should carefully monitor the condition of the spinal column and, at the slightest discomfort, immediately stop exercising. This prescription is more for beginners, since it is beginners who strive to master the basics of this technique as quickly as possible, forcing events. If you do not pay attention to pain in time, then this can result in stretching, at best.

The main thing is to start classes correctly

How does yoga gymnastic technique begin at home? This question worries all people who just want to learn yoga.

The main thing is the regularity of classes. For beginners, one session will be enough (provided that you are studying at home), the duration of which is from 10 to 15 minutes. You should also choose a set of exercises for beginners. It contains simpler exercises that do not exhaust the body so much, but contribute to a quick habituation to the systematic.

In the event that for any reason you missed one training day - there is nothing to worry about, and you do not need to blame yourself for this. A positive and serene attitude is a very important component of this art.

And when a set of exercises for beginners becomes a pleasant habit for you, you can expand your classes, complicating the poses and giving them not 10 minutes, but half an hour or even an hour. And besides, an increase in duration and classes will have a positive effect on the process of losing weight, because an ever-growing load is the key to successfully getting rid of unnecessary centimeters.

Asanas (exercises) to help master yoga

Basic asanas can be performed at home, without the support of an instructor. For beginners, this great option, thanks to which you can quickly master this technique. And even if you do something wrong, it will in no way harm your health - only positive emotions and peace. The following asanas for beginners will prepare the body for more serious stress and speed up the process of losing weight.

If you are planning to do this gymnastic technique at home, you need to allocate a sufficient amount of time for the procedure and protect yourself from all problems. It's not worth rushing. First you need to learn to feel your body.

We bring to your attention a set of exercises for beginners that will help not only make your body flexible and your spirit stronger, but also speed up the process of losing weight. And all this can be achieved in a comfortable environment, that is, at home. All you need is to set aside at least 10 minutes of your time.

First pose "Tree"

We become straight. We slowly inhale and slowly raise our hands, trying to stretch them as high as possible. Now we take even hands back, behind the head, while opening the chest.

To make this exercise even more effective, you should raise your leg, bend it at the knee joint and place the foot on the surface of the thigh of the opposite leg. This movement improves posture and strengthens the spine.

Pose two "Child"

We sit down with the buttocks on the heels. After that, you should lower the body to the surface of the thighs, and stretch your arms forward in a relaxed state.

Pose three "Mountain" ("Dog")

We bend over and rest our palms on the floor surface. Now lift your buttocks up and step back with your heels.

It is very important that the body weight is evenly distributed between the hands and feet, and the head is lowered under the elbows. Asana will help to make your legs more slender and relax the muscles of the spinal column.

Pose four "Stork"

We raise our hands up and, as we exhale, bend down so that the body is bent in the lumbar region.

Thanks to this exercise, you can improve the flexibility of the legs and increase the tone of the whole body.

Pose fifth "Bow"

We lay down on the surface of the floor dorsal up and take ourselves by the ankles. Inhaling, raise both the upper part of the body and the lower one. The back will become smoother, the arms will be slimmer and the abdominal muscles will be stronger.

That's the whole set of exercises that you can easily do yourself at home. We wish you good luck!