Yoga rules for beginners

A yoga complex is a sequential performance of different poses (asanas) and being in each of them for 2-3 minutes. Begin with meditation. Then they move on to a warm-up, the exercises of which warm up the muscles, prepare them for stress, and then calm and relax. Therefore, the first part is more like a regular exercise, but closer to the end of the movement they become calmer and smoother.

At this stage of performing basic asanas, it is important not just to sit, lie down, stand and twist, but to concentrate thoughts on training and monitor the sensations in the body. In addition, it is necessary to manage the voltage, keeping it only in the “working” areas and removing it from other places. In the future, this will help free the body from clamps, which will improve the state of the psyche.

If someone is injured while doing yoga exercises, then this happens only due to their own oversight or inattention. It is impossible to allow the mind to “wander” while working on asanas. You need to concentrate as much as possible on every moment and focus on the sensations in the body.

All movements of the complex should be slow and smooth. You need to enter and exit the asana calmly and slowly, and when you are directly in the pose, be able to gently balance. Also, between exercises, it is necessary to relax the contracted muscles. For this, just half a minute of rest is enough.

During the performance of asanas, one must observe safety and moderation. In the complex for inexperienced yogis, there should be only simple exercises, and complex options should be started after mastering the base. In addition, any discomfort and pain is not normal. At the initial stage, you should not stretch or bend over much if this causes discomfort.

It is also important to know that correct breathing is always the basis of any practice. If you perform exercises without due attention to the process, then the expected effect of yoga will not be. Inhalations and exhalations should be calm, measured, deep and cyclical. In the first lessons, you may need to use a metronome to set the right pace. But gradually the correct rhythm will become a habit.

The first workout should not exceed 20 minutes. After all, the body and the body have not yet adapted to the loads. But the usual duration can be up to 2 hours. Each lesson necessarily ends with Shavasana, when you need to lie still for 10-15 minutes (at first, 5-7 are possible). In this asana, the body and mind are relaxed, rested and “overloaded”, which contributes to a surge of strength after exertion.

There are a number of general recommendations that you need to familiarize yourself with before starting yoga classes, so as not to harm your health and properly develop your body and thoughts. They sound like this:

It is advisable to practice yoga in the morning. Ideally, at 5-6 o’clock. This is more correct, from an energy point of view, and allows you to get a charge of vivacity until the evening.
Do not take a hot or contrast shower (bath) immediately before class. Only warm. The same applies to the period immediately after training.
Before class, you should ventilate the room. The air in the room should be fresh.
It is necessary to ensure a calm environment during practice: turn off the sound on the phone and turn off the TV.
Water can be drunk before and after the program, but not in the process.
You should start classes in a good mood and really want to immerse yourself in practice. Attitude is important.
You can not study and improve yoga after drinking alcohol. Must be at least 36 hours.
Do not start training if you feel unwell and have an elevated body temperature.

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