Yoga for beginners at home - 50 inspirational photos
Yoga for beginners at home - 50 inspirational photos
Apr 15, 2018
A great way to maintain health and a beautiful figure is yoga for beginners at home. The video allows you to see simple exercises. A variety of sports clubs and fitness centers offer yoga classes. However, with a great desire, you can study at home and achieve great results.
Yoga classes contribute to the rejuvenation and healing of the body, and also bring harmony to a fast pace of life. To do your favorite thing at home, it is worth to learn more about the right breathing during exercises, about warm-up and simple asanas for beginners.
1 beneficial effects of yoga
2 What you need to know, doing the exercises at home
3 Warm primarily
4 Features breathing
5 Exercises for beginners
7 Yoga schools
8 Special cases of yoga application
Useful effects of yoga
Yoga is a technique of spiritual perfection and development. Hatha Yoga is aimed at the development of the physical body. Asanas included in this system, there are millennia. They are effective for achieving a better level of health and for solving problems with appearance.
Other types of physical education do not allowCarefully work out the body like yoga, helping to establish metabolic processes in the body, and also to get rid of muscle clamps and restore the full functioning of the spine, respiratory and digestive systems.
Asanas in combination with breathing exercises are a massage of internal organs and training of all muscle groups.
Muscle clamps occur after stressful situations. At the same time, old grievances, experiences and upheavals form in the muscular shell. Yoga gradually allows you to destroy this shell and restores full-fledged work of muscles.
In addition, systematic exercises contribute to concentration of attention, and also help develop willpower and perseverance. After two weeks of regular exercise, you can get rid of back pain.
Advice! Yoga implies a peculiar way of life, proper nutrition. For example, the habit of drinking water in the morning is useful. For a better work of the intestine, you can add a little lemon juice. If you add ginger, you can get a better charge of vivacity than after coffee.
What you need to know when doing exercises at home
When you start yoga, you need to plan a certain schedule for classes. The ideal option is to set aside exercises for an hour a day.
At the very beginning of yoga, 15 minutes per day should be set aside. And then gradually increase the time of training, after getting used to it. For practice, you will need a polyurethane rug and loose clothing.
There areThe following rules for the practice of yoga at home:
Indoors should be comfortable, without drafts. In a cold room, it is more difficult for muscles to warm up.
There should be no annoying noise and light. You can include relaxing music.
To relax at the beginning of the session, you can use the pose of a corpse of shavasana.
Each exercise should be performed at a slow pace: the entrance, fixing the pose and reaching the original position.
Each asana is performed 4-6 times.
Classes should be conducted on an empty stomach. Before training, you need to drink some water.
Advice! Do not bring asanas to perfection through pain. At the beginning of the exercise, you can do with a small amplitude. This will prevent injuries and sprains.
Warm up first
It is recommended to warm up or light cardio work before training. With proper warm-up, body temperature should increase by several degrees. If you do not prepare the muscles, then tearing or stretching may occur.
It is especially important to warm up before mastering the bridge, lotus pose or different twine.
Warm-up helps relieve tension in the neck and lower back, which improves blood flow, removes stress and normalizes breathing. And also allows you to warm up your muscles and psychologically tune in to perform more complex exercises.
The heating system consists of the following exercises:
In standing position, the head tilts to the right shoulder. At the same time, the right arm rises and the palm is placed on the left side of the head. The head should be slightly pulled to the shoulder. The position is fixed for 20 seconds. Then similar movements are carried out in the other direction. A total of five times in each side for 10-15 seconds.
Standing straight, raise your arms straight up and clasp your hands over your head. Bend to the right for 20 seconds, and then to the other side.
Feet should be shoulder width apart. The left leg is bent at the knee. The foot rest is transferred to the toe. Brush your left hand on your knee and fix the pose for a few seconds.
From standing position, hands are raised upwards. Then you need to lean forward and touch with the hands of the floor. Focus is on the lower back. In this position, you need to stay for 30 seconds.
Feet should be placed as wide as possible, and then put the hands on the floor. In this position, you should stay for 30 seconds.
While doing the exercises, you need to monitor your breathing. Slopes are performed on exhalation, and uplifts on inspiration.
Tip! An important component of yoga practice is the continuity and regularity of training. It is better to give lessons for 20 minutes every day, than to practice once a week for several hours.
Proper breathing should accompany each workout. It is necessary to perform the following basic breathing exercises:
Cleansing breathing allows cleaning of the respiratory tract. At the same time, a deep breath is taken, and then without exhaling breath is exhaled in small portions through the lips stretched and compressed in a smile. The body on exhalation should be strained. Then a new breath is taken.
Exercise for vitality can be performed after awakening. You should stand up straight and take your shoulders back. Hands with fists stretch along the body. Then you need to get up on your fingers and take a full breath. Breathing is delayed for a few seconds. Slow exhalation through the nostrils is performed after returning to its original position.
Exercise with a delayed breathing allows to improve the state of the respiratory system. To perform the exercise, you need to stand up straight and take a full breath, and then hold your breath to the maximum. Then a strong exhalation is carried out through the open mouth.
Tip! Yogic breathing can not be performed with blood diseases, pneumonia, high fever and craniocerebral trauma.
Exercise for Beginners
complex yoga not only helps to cope with physical challenges, but also allows you to restore mental health.