Showing posts with label Yoga for Beginners. Show all posts
Showing posts with label Yoga for Beginners. Show all posts

Yoga And Yoga Asanas - How Do I Start Doing Yoga At Home?

Table Of Contents
Yoga Preparation.
Create a space designated for your Yoga practice.
Wear what makes you feel comfortable, and flexible.
Choose Your Postures and Sequences.
Make an attainable goal for yourself.
Breathe slowly and deliberately.
Success Tips & Pointers.

Yoga Preparation.

When approaching yoga from a holistic healing and preventive viewpoint, the following recommendations will assist you in self-care, pain reduction, and remaining on the healing path. 

Although it may be tempting to leap right into the postures and sequences, take a moment to examine the following topics. 

Create a space designated for your Yoga practice. 

As we practice, our surroundings may either help or distract us. 

  • It's beneficial to have a yoga refuge where you can focus on your practice. 
  • Don't stress about being flawless. 
  • There is no need for a separate room. 
  • You may choose a room corner or even a location outside. 
  • Distracting noises should be minimized or music should be played quietly. 
  • Turn off the TV or computer and place the phone in another room. 
  • Make sure the temperature is comfortable and that the lighting is pleasing. 

Invoke calm, peace, and pleasure by placing a plant or a painting with a word like "breathe" in your line of sight. 

  • If you are unable to shut a door, ask other family members not to disturb you. (Nap time may be the greatest option if you have small children.) 
  • Make sure you have enough of space to move about whether you're practicing on a yoga mat, carpet, or chair. 
  • Make sure the chair legs are securely fastened to a wall or put on a mat to prevent them from slipping. 

Wear what makes you feel comfortable, and flexible.

Students often inquire about how to dress for yoga. 

  • There's no need to buy anything new. 
  • Simply dress in clothing that allows you to move freely and breathe comfortably. 
  • Shorts or pants with an elastic waist work nicely. 
  • You can even do yoga in your pajamas. 

Choose Your Postures and Sequences.

Consider how you're feeling physically and emotionally right now, and search for poses or sequences that will help you in those areas. 

  • Do a mental rehearsal of the sequence to assist your mind and body connect to the motions during the real practice. 
  • Be kind with yourself: When we start anything new, there is always a learning curve. 
  • Remember that you are deserving of your time, and consistent practice will pay off in the long run. 

Make an attainable goal for yourself.

Allow for a few calm transitioning minutes after arriving at your practice location. 

  • Take a big breath in and then exhale slowly. 
  • Sit down and mentally check your whole body for any leftover stress. 
  • Allow it to go. 
  • Take note of your ideas. 
  • Simply guide your thoughts back to the present if your mind is attracted to tales from the past or plans for the future. 

To remain focused, give your mind an anchor, such as the supporting mental affirmations or goals given. 

"I now support my health via my practice," for example, or "My yoga is holistically helping my recovery." Develop a self-compassionate and self-care mindset. 

Breathe slowly and deliberately.

Breath awareness is the key to stress and pain management, as explained here. 

  • You breathe deliberately along with the movements of yoga. 
  • Yoga differs from stretching in that it focuses on the body, mind, and breath. 

Long, calm, mindful breaths can help to relieve tension and relax the stiffness, tightness, and guarding that occurs in our muscles when we are in pain. 

  • When our brain connects a bodily area with pain, we frequently revert to shallow breathing or even holding our breath. 
  • According to pain research, if we walk gently towards a place of acceptable discomfort with our breath and mental purpose, we begin to educate our brain to let go of movement anxiety and a knee-jerk response to pain. 

Success Tips & Pointers.

Here are a few additional pointers to consider as you begin your path of practicing therapeutic yoga at home: 

Have a supply of water on hand. 

  • It's critical to keep hydrated even while doing mild physical exercise. 


It is not essential to do yoga on an empty stomach; nevertheless, wait 20 to 30 minutes after having a big meal to prevent feeling lethargic. 


Gather the appropriate props for the postures or sequence you've chosen ahead of time. 


To maintain a comprehensive approach and a well-rounded yoga experience, switch up your sequences and postures on a frequent basis. 

  • Alternating upper and lower body routines, or alternate flexibility and strength workouts, for example. 


Keep in mind that yoga is a noncompetitive sport. 

  • Respect your present level of strength and flexibility, and know that consistent practice will result in therapeutic benefits, regardless of where you begin. 


• If you are in pain, work smartly. 

  • Consider if a certain movement is safe and whether you will feel at ease afterwards. 
  • It's OK if there's a little amount of pain. 


• Take a moment to notice how you're feeling in between sides or postures. 


•Check in with your breath on a regular basis. 

  • Calm yogic breathing, as explained here, is a sure indication of bodily and mental well-being. 
  • Whether you're breathing shallowly, holding your breath, or even hyperventilating, consider if you need to stop because the action is really hazardous and unpleasant, or if you're in a regular state of pain avoidance.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.

Seated Twist Yoga Pose

  • Sit with your legs stretched out in front of you on the concrete. 
  • Cross your right foot on the outside of your left leg, bend your left knee, and point your right knee up at the ceiling. 
  • Place your left elbow on the outside of your right leg, keeping your right hand on the floor to keep you steady. 
  • Twist as hard as you can from your belly, ensuring that all sides of your bottom remain on the surface. Hold for a moment before repeating on the other foot.

This pose will give you a great stretch, particularly if you've been sitting at a desk for hours, and it'll also give your shoulders, spine, and hips a nice workout.

Triangle Yoga Pose

  • Start in the warrior pose (point 3), but avoid lunging onto your leg. 
  • With the outside of your left foot, touch the bottom of your right foot. 
  • Reach up to the sky with your other hand, shift your head to look above your hand to the ceiling, and extend your back. 
  • Hold the stretch for a few seconds before switching sides.

This pose is particularly beneficial for achieving a full body stretch; it strengthens the spine, calves, elbows, and ankles, as well as relieving back pain. This pose is especially good for pregnant women.

Tree Yoga Pose

  • Start with the mountain pose. 
  • Balance by keeping your weight on your left shoulder, hips forward, and the heel of your right foot inside your left thigh. 
  • Place your hands in a praying pose and keep it for a few moments.
  • Rep on the other side.

This posture strengthens the spine, elbows, calves, and ankles while improving equilibrium.

Warrior Yoga Pose

  • Stand with your legs about three feet apart, your right foot turning out 90 degrees and your left foot turned inwards slightly. 
  • Extend your arms to the side, hands face out, and your head down. 
  • Lunge onto your right knee while holding it over your foot and away from your toes. 
  • Before flipping sides, aim your attention over your hand and keep the pose.

The legs and ankles are also strengthened and stretched in this posture.

Downward Dog Yoga Pose

  • Start on your hands and knees, shoulder width apart, on all fours. 
  • For added stability, spread your fingers wide and walk your hands forward. 
  • With your knees slightly bent, press your hips upwards to form an inverted "V" with your torso. 
  • Then, in the posture, lower your feet to the floor and step forward.

This posture improves the body's circulation while still stretching your calves and feet.

Mountain Yoga Pose

  • With your arms at your sides, stand with your feet hip-width apart and your weight equally distributed. 
  • Slowly and deeply inhale while keeping the neck and back aligned. 
  • When you stretch, concentrate on your hands and either place them in a praying pose or reach them up to the stars.

This pose will help you to enhance your balance, mental clarity, and breathing.