Yoga is all around us these days, everyone is hooked upon this fitness craze and with good cause. As a form of physical exercise, Yoga indeed is a force to be reckoned with. Just how can one go about using yoga for beginners?
It is my hope that as a Yoga practitioner and enthusiast, this article will be of assistance in this regard. If you have been considering learning yoga or have recently begun a yoga practice. I hope to provide you with some useful and helpful tips in which may be helpful to you in using yoga for beginners.
I will now enumerate the yoga poses to be learned as a starter which can aid or supplement your knowledge from your yoga classes, books and or DVDs.
Yoga for Beginners: Yoga Poses to Learn first
The Sun Salutations:
Okay, this is the core of Yoga itself.
This exercise is a combination of Yoga poses, breathing exercise, sun Bathing and prayer.
It is the warm-up of a yoga class or personal yoga session and is a combination of poses, 12 to be exact.
That are performed in a synchronized motion with emphasis on rhythmic breathing. They mildly exercise the arms and legs and are often recommended for obesity, depression and fitness.
The Shoulder Stand:
Don’t be intimidated by the name at all.
Even for a beginner, this yoga pose is a piece of cake, really.
It is actually a very important pose though, arguably the most important as its Sanskrit name (Savangasana) actually means the all members or all limbs pose, meaning it affects all parts of the body.
As a beginner, be aware that some poses (such as this one) do have specific counter poses.
If you’re taking a Yoga for beginner class or learning from a DVD, make sure you are taught these poses to counter-act and balance the effects of the Shoulder-stand pose on the body, these are the Bridge and fish poses.
Here is a hint or ratio to adhere to in their combined execution: 6:1:2, meaning the bridge and fish poses should be held for a sixth and third of the time you spend in the Shoulder-stand Pose respectively.
The Corpse Pose:
You’ve got to learn this Yoga Pose as a beginner.
It is the relaxation pose that is usually executed during and after your session as a means of relaxing the muscles used for your yoga exercise.
At the end of a session, it is usually done for about 15 minutes and one always comes out feeling refreshed after its execution. Arguably, these are the 3 main poses you have to lay emphasis on in learning yoga for a beginner, but there are other poses that should be included as you go further. They are.
1. The forward Bending exercises: Head to Knee pose, Plough Pose and Wind reliving pose
2. The Back Bending Exercises: The Bow, Inclined Plane and Wheel Poses.
3. The Spinal Twists
4. The Balancing Exercises: The Peacock, Crow, Side Plank and 4-limbed staff Poses
5. The Exercises in Sitting and Standing Positions
6. The Abdominal and Breathing Exercises.
Each of these groups has several variations on the root poses; however, let me tell you a secret that would go a long way in aiding you as a beginner learning Yoga.
Do at least 24 round of the previously mentioned Sun Salutations and the ease in executing these poses will come almost naturally.
There are several styles of Yoga to pick from and in seeking the right style of Yoga for a beginner; it might be quite difficult to pick the best.
However, since Iyengar Yoga seems to involve a lot of props that can aid till flexibility is re-gained or enhanced, it may be one of the easier choices to pick.
Though Yoga for beginners may best be learned from a certified instructor, your own practice will remain paramount for your mastery of this form of physical culture.
There are tons of books and DVDs to help in regards to this.
Moreover, keep in mind that as a beginner doing yoga, not unless you intend to do lots of Sun Salutations as mentioned above.
You may still want to incorporate some body-weight resistance poses (that co-incidentally are still Yogic in origin) such as the Hindu-Push-ups and Squats and the Bridge (now this is and the first one are basically Yoga poses in motion friends…).
Yoga For Relaxation:
People practice yoga for a variety of reasons.
Many yoga practitioners are interested in the health benefits that come from regularly performing the routines.
Others want a state of harmony between inner and outer self. Still, others practice yoga primarily to relax.
A State of Harmony:
The profound relaxation available through yoga includes a state of clarity of mind, and of harmony with and understanding of the world.
If such a state of relaxation is your goal, you will need to use most of the yoga techniques available.
Pay special attention to breathing, diet, correctly performing the exercises, and meditating.
The deep, prolonged breath one learns through yoga helps the brain stay oxygenated, which contributes to mental clarity.
Diet influences the structure of our body as well as our brain.
The exercises (called asanas and pranayamas) were developed thousands of years ago to produce beneficial results.
To have the desired effects, yoga routines must be carried out correctly. Poor yoga practices will likely produce disappointing results.
Your attitude and your focus are the keys to making your yoga experience deeply satisfying.
Entering the profound stage of relaxation and synchronization between your inner and your outer self can occur only with appropriate action.
Relaxation is actually a necessary part of every yoga routine.
The body needs to relax after practicing the exercises, especially the more demanding ones.
Certain asanas require an unusual positioning of the body, which can result in discomfort if the relaxation stage is omitted.
Yoga connects the spiritual and material worlds, and relaxation is the bridge that brings the practitioner back fully to the present reality.
As a general rule, during relaxation exercises, you will lie down comfortably and meditate.
Your yoga teacher will suggest ways for you to gradually move and position your feet and arms.
Yoga routines may have different relaxation exercises, but they all have the purpose of cushioning the shock of contact with the surrounding reality.
Relaxation also helps to maintain a certain degree of peacefulness created by the routine.
One other factor that I must stress is the need to also pick up a Yoga diet for health and aiding these poses to both strengthen and detoxify you.
This will-as a result of the symbiotic relationship that exists between Yoga and a proper diet-speed up an increase in fitness, weight loss, focus and the ability to execute these poses easily.
To find the best yoga for beginner class around you, you can always check your local yoga studio as they carry information on Yoga classes for all stages
From beginner to intermediate.
But talk is never enough.
The only way to be sure of the relaxation benefits of yoga is to try it yourself.
The only thing you have to lose is your tension.
This combination will see that till you have mastered the use of Yoga poses to make a complete session, you are still burning up enough calories and exercising the muscles for both weight loss and fitness.
Doing Yoga is fun, exhilarating and extremely rewarding for lots of reasons that may have already got you researching about it.
Needless to say, choosing this exercise, even as a beginner, will go a long way into making for a fitter and healthier you.
I would love to hear your thoughts about this post or this site in general.
I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.
I’m happy to help any way that I can.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet