In recent years, yoga has developed into a real trend sport. To bring body and mind into harmony, you need to do only one thing: Be active. Here’s what beginners need to know.
The good thing about yoga is that you do not have to be a jock to do the exercises. Indian teaching is not a matter of age or condition, but a matter of attitude. Although the individual positions can (and should) be exhausting, yoga is primarily about combining different meditation techniques with physical exercises – the so-called asanas. To be in harmony with yourself. But also to reduce stress, strengthen the cardiovascular system and feel more fit. No matter what age. This article explains which yoga exercises are best for beginners, what you need for them, and which styles are suitable for the inexperienced.
Yoga accessories for beginners
1. The dimensions
The crucial factors when buying a new yoga mat are material, size and thickness. There are models made of natural materials (f virgin wool or cork) or plastic mats – The latter have the advantage that they last longer. When it comes to length, you should consider in advance whether it is important for you that your body has space on the entire mat when you lie down or whether your legs protrude beyond the mat. Thicker mats have the advantage that they dampen the body better, while thinner mats are better suited for balance exercises.
For the yoga exercises, you primarily need comfortable clothes that are not too tight, but also not too loose – otherwise it would slip very easily during certain exercises. It is best to choose a comfortable one Yoga pants with cuffs or a leggings in combination with a well-fitting Cotton top. On the other hand, it is better to avoid sportswear made of synthetic fabrics, where you sweat faster and easier. On top of that, the clothes sit too tight around the body, which can be annoying.
Another tip:You do not need shoes for the yoga exercises, it is still best to train barefoot. And if you get cold feet in the winter, you can use special yoga socks wear that is non-slip and provides more grip on the mat.
3. Yoga blocks
Especially beginners would do well to have one yoga block to use. Depending on the exercise, it assumes various functions and can be used for support, laying, as a seat or as a weight. Due to the natural material (eg cork), the block stays non-slip at all times, even when making strenuous asanas. Alternatively you can also get one yoga rem which can help you stretch and bend. For especially beginners are still extremely clumsy during their first yoga exercises.
4. The atmosphere
For the yoga exercises, create a comfortable atmosphere so that you can calmly concentrate on your breathing and your movements. Do not leave either TV nor the radio on the page so as not to be distracted. If you still want to listen to some music to relax, one is recommended Yoga CD – the songs support your exercises with superficial sounds.
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Yoga exercises for beginners
T. Krishnamacharya, “the father of modern yoga,” could not have put it more aptly: “Anyone can practice yoga that can breathe.” Before starting the first exercises, you should not eat anything for at least an hour and a half in advance as most asanas can hardly be mastered on a full stomach. The exercises in the following videos by various yoga professionals are particularly suitable for beginners:
The Warrior I
The Warrior II
The Warrior III
The downward dog
To begin with, it is enough to repeat the exercises twice a week for 20 to 45 minutes. It is best to block two days in your calendar when you take time for yoga – you should always take a break of two to three days between these dates. Of course, you can also repeat the yoga exercises every day, but you should then find a healthy middle ground. Otherwise, the tight program can cause you to stretch your muscles quickly.
Yoga styles for beginners
In a fast-paced society like ours, everyday life is determined by stress and hectic, which has a direct effect on our health – sleep disorders, restlessness, digestive problems and joint pain are the consequences of the permanent congestion from our surroundings. It is so much the more important not to lose your feet on the ground and to take root. This is made possible, for example, by means of yoga exercises, ie the combination of meditation exercises and sports, which should help you ground yourself. These four yoga styles are best for beginners:
The term encompasses several forms of yoga and is therefore one of the most well-known yoga styles of our time. The exercises are mainly characterized by slow movements, which are primarily intended to relax the body. For this reason, asanas (including downward-facing dogs) are particularly suitable for beginners.
2. Kundalini Yoga
This style, based on the teachings of Yogi Bhajan, focuses even more on the mind through breathing and physical exercises. The goal is to feel your body more clearly: First warm up your back, then make a few asanas and finally follow relaxation plus meditation.
Yin Yoga is especially good for releasing tension or inner blockages. The meditative, slow and passive asanas are performed for several minutes (between three to six), either sitting or lying down, to allow the muscles to relax and the breath to flow freely.
4. Ashtanga Yoga
The term “Ashtanga” comes from Sanskrit and means “eight limbs”. This yoga style is very strenuous due to the smooth transitions between asanas – which follow a tight sequence. Therefore, this style is particularly suitable for disciplined people with many ambitions.
Other styles suitable for advanced students:
- Anusara Yoga
- Antigravity yoga
- Bhakti yoga
- Bikram yoga
- Budokon Yoga
- hormone yoga
- Iyengar Yoga
- Jnana Yoga
- Jivamukti Yoga
- Karma yoga
- Kripalu Yoga
- Kriya Yoga
- grine yoga
- Luna yoga
- power yoga
- pranic flow
- Raja Yoga
- Satyananda Yoga
- Shadow yoga
- Sivananda Yoga
- Tao Yin Yoga
- Vinyasa flow yoga
Yoga classes for beginners
If you do not practice yoga at home, but would rather attend an hour, you should choose your teacher carefully. This is important to keep you motivated and inspired to get to know your body better – without feeling pressured. For this reason, you should consider the following points when looking for a suitable yoga school: A qualified yoga teacher has completed the appropriate training and supervises his students. He or she answers all questions, provides helpful tips and ensures that the exercises are performed correctly. He or she is sympathetic and encourages his or her students to participate.
Only if you feel understood on the course can you really let go – and internalize Indian teaching art. If you do not feel comfortable in your class, or if you can not find the right connection to your teacher, you will not really relax. This in turn makes you even more tense and possibly increases physical discomfort. At least listen to your gut feeling and choose a yoga class that is tailored to your needs and gives you the feeling of a cozy atmosphere – as if you were in your own living room. This is the only way to harmonize body and mind.
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