How to Start Yoga for Beginners Complete Guide
How to Start Yoga for Beginners Complete Guide. Are you thinking of starting yoga but don’t know where to start? Don’t worry, because fears and doubts are more than average among those who are pushed to approach yoga for the first time.
This article is structured precisely to clarify those who lend themselves to being a yoga beginner. The ultimate goal is to provide an overview of yoga and give guidance on how and why to start practicing.
Yoga For Beginners: What It Is And Why To Start Yoga.
Yoga is a thousand-year-old discipline that combines breathing, meditation, and movement. Welcomed to the United States from India over a century ago (and thus also arrived in Europe), yoga today is praised for its physical and spiritual benefits. Scientific research has shown that yoga can help manage stress, relieve depression and anxiety, improve mood, and sleep quality. Also, thanks to constant practice, yoga improves flexibility, balance, and coordination, reduces the pain of any inflammation, and strengthens muscles and bones.
Taking your first yoga class might leave you a little upset, but it shouldn’t intimidate you if you know what to expect. A yoga class can last from 45 minutes to 90 minutes and starts with breathing and warm-up exercises, then moves on to the execution of a series of physical positions (called asanas) and ends with the final relaxation and in some cases, even with a few minutes of meditation and mantras.
Basics of Yoga
The perfect way of learning yoga is to do it, but if you are nervous about attending a class right away, the best approach is to start studying and educating yourself before beginning a class.
Most Common Types Of Yoga
There are too many styles of yoga, so to understand which yoga is best for you first, you need to read the class descriptions at the different yoga studios. You can consider the following:
Hatha Yoga classes tend to be the best for super beginners, especially those who have been sedentary for quite a while, as it is a slower practice than other styles.
Ashtanga, Vinyasa, and Power yoga classes can be more challenging, but this also varies depending on the level of the individual class. There are Vinyasa classes for beginners, intermediate and advanced. While during the Vinyasa and Power classes, the sequences always change. In Ashtanga, the series of asanas is still the same.
Iyengar yoga focuses heavily on correct alignment and often uses objects and supports to help students perfect the posture.
Hot yoga is yoga practiced in a warm environment. One of the positives of hot yoga is that the heat makes the bodies more flexible. It is not compatible with people with high blood pressure or heart problems or those who are particularly sensitive to heat.
The Kundalini yoga is often used as a type of healing, and yoga lessons can incorporate elements of meditation, singing, and spirituality.
Start Yoga Beginners Guide To learn more, you can also read “Eight styles of yoga and the test to find out the type of yoga that’s right for you.“
Yoga places a strong focus on breathing. Exercises involving body positions are combined with breathing. Also, there is a whole part of yoga, called pranayama, which refers specifically only to breathing exercises. Breathing helps the mind to focus and not wander, but it also helps the body perform asanas.
Today we also have evidence from scientific research, which has shown how breathing can positively affect the health of the body and mind. According to a 2014 Research published in Medical Science Monitor Basic Research, a single guided 25-minute yoga breathing protocol significantly reduced blood pressure and respiratory rate in hypertensive and healthy volunteers.
The positions or postures of yoga: the asanas
Depending on the studio and the instructor, the names of the positions could be called in Sanskrit, in Italian or even in English (due to the passage that yoga had in the US before coming to us), or in a combination of them. This can be complex for the first few times you attend a class.
So do not get discouraged or disappointed by the fact that at first, you will struggle to match your name and posture: look at the teacher and your classmates. You will learn the names much sooner than you think. You will hear some positions mentioned more often, while others may be less frequent. Basic postures such as balasana, child posture (ideal for catching a breath) and face down dog (adho mukha svanasana), other resting and passing posture, you will hear them mentioned at each class. Different standard positions are those of the warriors (virabhadrasana I – II – III) because they are included in the sequence of greetings to the sun, Basic yoga sequence, and generally used as an initial warm-up. During the yoga session, it is also possible to use blocks, belts, balls, blankets, and other supports to help the body perform the individual asanas at their best.
Yoga Postures for Beginners
Yoga is said to have as many postures as there are living beings. In general, today, there are 84 asanas, 32 of which are essential, and 12 are defined as the queen positions of yoga because they allow you to work on the whole body. In a beginner class, we focus in particular on the queen positions and their variants, then trying to customize the practice according to the students and their level of advancement. During a lesson you will have the opportunity to perform at least one position for each group of asanas that follow:
Standing postures are often done first in a yoga class to “increase the heat” and warm-up. In vinyasa/flow style yoga, standing poses are tied together to form long sequences. In the lessons, the standing poses can instead be performed individually with a rest phase between one posture and another.
These positions for yoga beginners are an essential way to build the strength needed to perform more advanced postures later. While they may seem steep at first, you will find that you can improve dramatically with regular practice.
Backbends or backbends:
As a beginner, you will generally start with a slight flexion and extension of the spine, then progressing to deeper positions. Since we rarely move this way in daily life, backbends are essential for the health and longevity of the spine.
Seated stretches, which often focus on stretching the hips and hamstrings, are typically done towards the end of a class after the body is warm. Placing a folded blanket or block under your butt is a good way to feel more comfortable in these postures.
Resting or Supine Positions:
It is essential to know the resting poses, especially the baby pose, which is encouraged to do whenever you need a break during a yoga session. These resting positions continue the bodywork initiated by the sitting postures, as well as providing a slight back flexion, twist, and inversion. Among these positions, we also find Savasana, or the position of the corpse, which recalls the final relaxation of the body and mind.
Discover And Respect Your Body
Yoga is a very personal practice. What is effective and safe for one person may not just be safe or effective for another. While most yoga poses are entirely safe, it’s essential to listen to your body and set your limits as you go.
For example, if you have a problem at your lower back, you may need to ask your teacher for modifications for some asanas that require a forward bend. Each of us has a different bone constitution beyond which we cannot go. There will be people who will be able to perform certain types of asanas and others who can only perform individual variations. Knowing how to accept is always part of yoga practice. Many yoga poses require some strength and great balance that takes time to develop. Start by practicing with basic exercise and give yourself time to train. All will come at the right time; do not be discouraged!
Thanks for reading How to Start Yoga for Beginners Complete Guide