To begin to practice yoga, do not need any special training; the most important thing - it's a big heart and a small ego (or at least not too big and aggressive).
One of the significant benefits of yoga is that it can be practiced almost anywhere. You only need enough space and, if possible, a quiet place. It is also recommended to use a yoga mat - it is more convenient to perform the exercises in sitting and lying down. Clothing should be as convenient. Yoga is usually performed barefoot, but some people prefer to remain in the classroom in his socks and shoes. In addition, it is best to practice yoga on an empty stomach, or not less than two hours after a meal.
The system of yoga postures, breathing, meditation
Beginners yoga is necessary, first of all, a good understanding of what yoga is. The main components of the practice of yoga - this posture, breathing, and meditation.
Postures or yoga asanas make the body more flexible, resilient and harmonious. They have a rejuvenating effect on the brain, spine, lymph and other body systems. It is scientifically proved that asanas improves the blood flow in the body, thereby improving its performance. Many yoga practitioners also believe that it stimulates the movement of prana - vital energy, which has a healing effect not only on the body but also in spirit.
Pranayama - a special breathing techniques of yoga. It is believed that pranayama helps produce large amounts of energy in the solar plexus - it improves the body's ability to fight disease, stress
How to beat stress? Create an oasis
and the influence of various environmental factors. Furthermore, the respiratory exercise improves brain function, in particular, its function, such as concentration and memory.
Meditation helps to get rid of distracting thoughts, clear mind, relax, thinking that then become clearer. Sometimes meditation
Meditation - treats the body and the spirit
It used in conjunction with techniques such as affirmation and visualization. These techniques are varied and their mechanisms are very complex, so it is better to talk about them separately. However, beginners yoga should know that yoga requires active work is not only the body but also the mind.
Some exercises for beginners
This asana is usually carried out at the beginning, middle, and end of yoga sessions. It helps to relax and focus.
Stand with your feet shoulder width apart. Arms extended along the body. Breathe evenly and deeply, staring straight ahead. In carrying out this exercise, you should try to remain motionless, applying to this as little as possible effort. The main objective of the exercise - relaxation and concentration. Some prefer to do this exercise with your eyes closed, concentrating on their inner feelings.
This asana strengthens the muscles of the legs and back. With constant practice, promotes concentration and sense of balance.
Take mountain pose. On the exhale, press your left foot to the right leg, as close to the groin area, so that the toes are pointing downwards. On the inhale dilute outstretched arms in hand - they must be parallel to the floor. Exhale - and join hands on chest level (as in prayer). Raise your hands above your head.
Stand no knees, resting his arms outstretched on the floor. Relax your upper back. Exhale as you lift your knees off the floor, standing on his toes; Pull back and arms and so that they form almost a straight line. Straighten your legs so that your body forms an angle; Lower your head, breathe evenly and deeply.
Lie on your back, arms and legs to the sides. Slowly turn your head in different directions, stretch. Soak a few minutes, breathing deeply. Think only about your breathing - and nothing more. Yoga is not considered complete without a performance of this asana. It is necessary that the body can process the information received during training.
While some yoga exercises seem pretty simple to implement them, especially beginners, the best instructor. This will help to avoid the common mistakes that many novice, and will protect you from possible injury.
Of course, there are other effective ways pooderzhaniya good physical shape and health of mind, but none of them can compare to yoga. Yoga do not need expensive equipment or special training suit. Yoga does not require the cost of materials, it is simple and beautiful gimnatiska, which can be practiced samostotyatelno, unlearn asanas with a qualified instructor and understanding.
It should be noted the growing interest in yoga. Rather, it is a reaction to the growing awareness and recognition of the importance of an ordered system of training for the health. An increasing number of people around the world are experiencing stress and suffer from stress-related illnesses, so it is not surprising that we are looking for ready-made or radical ways to improve and maintain health. And yoga, in fact, is a relaxing gymnastics, which relieves stress and helps to focus on the essentials.
What is special about yoga?
Yoga integrates the body, mind and spirit together. This is a symbolic unity of body position, breathing and mental concentration. The practice of yoga are meditative in nature, they promote relaxation
Relaxation and stress - calm, not panic!
and the restoration of peace and harmony of the stifle. Yoga helps to focus on proper breathing, find a relaxing posture, which is an important element of health.
Another beneficial aspect of yoga - you can do the exercises at your own pace, without being guided by others, and stop when you feel pain or discomfort. Yoga is gradually expanding the physical capacity of your body, improves flexibility and helps to set realistic goals. This gym does not require you to incredible physical effort, it is painless and does not cause over-voltage or depression
Depression - a little more than a bad mood
, Such as weightlifting. Yoga exercises can be changed to your taste, they can be either very simple or very complex, depending on your desires and needs.
What to wear to yoga class?
In yoga is better to wear loose, comfortable clothing or tights. Sweatshirts, T-shirts and tops are also relevant because in the process of training you can put on or take off their clothes, depending on the temperature of the body that helps regulate the level of activity. The main thing - do yoga daily at the same time and do not miss classes. If you are a serious yoga workouts and neglect, the results will not be as prominent.
Do not expect to see results immediately. You may not even notice the change had taken place in you, but it will be obvious to others. Do not be surprised if colleagues will shower you with compliments, the arrow will point to the scale weight loss, and you will feel the harmony and lightness.