But first, a few words about how to plan your yoga practice at home, choose a place, and start practicing effectively.
Peti Lau Inc.
Yoga – this is my profession, and my personal experience – the basis of the methodology for working with students. So after years of doing yoga at home in the living room, I decided to convert our garage into an exercise room.
It is not necessary to have a dedicated yoga room – on the contrary, this discipline does not require any equipment, which is one of its advantages. A rug is enough (and in the absence of one – just a towel) and a little effort. The effect will be amazing and will not be long in coming. Not sure how to start doing yoga at home from scratch? Let’s start together.
Always start by exhaling deeply. Stand up, stretch your arms by your side,
Imagine that, together with the air, through your nose *, you push out all toxins from your body and clear your head of dark thoughts.
Breathe deeply, imagining fresh air filling your body, re-energizing. As you inhale, bring your arms back, stretching them as much as possible, properly opening the muscles of the torso. This way you get the maximum amount of oxygen.
Continue, move your arms upward to complete the breathing cycle – slow and deep, – connecting them over your head. As you exhale, join your arms across your chest. Repeat 3 times.
* When doing yoga, it is best to always breathe through your nose.
Stand up and watch your breath for a few moments.
As you inhale, inflate your belly, as you exhale – retract. Then, as you exhale, bend forward and stretch. It is not necessary to touch the feet or the floor with your hands – the main thing is to properly stretch your back and legs. Therefore, if you feel your muscles stretch, – everything is going great.
When you feel that you have reached the limit of stretching, fix this position for 5 deep breaths.
Yoga is good as a medium for a wide “profile” (besides allowing you to practice at home from scratch). For example, this pose calms the mind, aids digestion, and helps fight insomnia.
Sit on the floor, keep your back straight, and connect your feet. Hold the toes with your hands and gently pull your knees towards the floor.
Badda Konasana relieves anxiety and depression, stretches the muscles of the inner thigh, strengthens the abdominal muscles and helps the internal organs (ovaries, prostate, bladder). It is especially beneficial for pregnant women and children.
This is a dynamic, two-phase pose that allows you to stretch and stretch your spine.
Get on all fours. As you inhale, lift your head and arch your back. As you exhale, press your chin to your chest and arch your back. Repeat a dozen times, following the rhythm of your breathing.
This pose has no contraindications, it suits everyone – even children and the elderly. It should be done slowly with correct breathing.
Bidalasana is ideal for doing in the morning, as soon as you wake up, or at the end of the day.
Starting from the previous pose, lean on your toes. Straighten your legs as you exhale. The heels are drawn to the floor (not a problem if you cannot
touch the floor, especially at the beginning), the legs are tense. Press firmly on your arms and lock the position for at least 5 breaths, then lie on the mat with your stomach down.
The dog pose is recommended for people with sciatic nerve problems and is also ideal for children. It stretches and strengthens the muscles of the arms and legs, relieves stress and fatigue, aids digestion and energizes.
Ideal to start the day or immediately after a run.
Place your hands on the floor at about waist level. As you inhale, push yourself out with force, straightening your arms and arching your back, raise your eyes to the ceiling. If you can, lean on your toes only. If this feels overwhelming to you, lower your knees to the floor.
This pose stretches and strengthens the spine, improves posture and develops the torso. It is very beneficial for people with asthma and
other diseases of the respiratory organs.
Lie on the floor, bend your knees, feet on the ground. Raise your legs and bring them to your chest. Spread your knees and hold your legs with your hands.
This is a relaxing position recommended for people suffering from lower back and back pain.
How to properly start doing yoga at home, we found out. Now about how to finish the exercises.
Always end your session with a few minutes of relaxation. Lie on the floor with your feet slightly apart and your arms at a distance from your body. Check all parts of your body, from feet to head, trying to concentrate on each one separately and completely relax.
When you are completely relaxed, mentally examine your body again and release any remaining tension. Help yourself with breathing, imagining that you are exhaling all the tension and inhaling fresh, clean air.
After completing the exercise, stretch and roll over to stand up, sit for a few seconds before getting to your feet.
Yoga as a profession: an imprint on the interior
When it comes to how to start doing yoga at home correctly, one of the keywords is “at home”. Experts recommend organizing a quiet corner for practice, where nothing distracts you from this spiritual and physical practice. However, yoga can be practiced in any interior: it’s not for nothing that the coaches in this discipline have completely different dwellings. Want to see how yoga teachers live – follow the links below.
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How did you manage to start doing yoga at home? What are the most effective yoga exercises for beginners in your opinion? Share your quick form recovery secrets in the comments section!