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Yoga for beginners at home - 50 inspirational photos

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Today, yoga has become a lifestyle for many. Virtually every fitness club has classes in this area. However, yoga is also available for beginners at home.

A great way to maintain health and beautiful figure is yoga for beginners at home. The video allows you to watch simple exercises. Many sports clubs and fitness centers offer yoga classes. However, with a great desire, you can do at home and achieve great results.

Yoga classes contribute to the rejuvenation and healing of the body, and also bring harmony to the rapid pace of life

Yoga is a technique of spiritual development and development.

Hatha yoga is aimed at the development of the physical body

Asanas included in this system, there are millennia

Yoga classes contribute to the rejuvenation and healing of the body, and also bring harmony to the rapid pace of life. To do your favorite thing at home, you should learn more about proper breathing during exercise, warm-up and simple asanas for beginners.

The beneficial effects of yoga

Yoga is a technique of spiritual development and development. Hatha yoga is aimed at the development of the physical body. Asanas included in this system, there are thousands of years. They are effective for achieving a better level of health and for solving problems with appearance.

No type of physical education can help you work out the whole body like yoga.

Asanas in yoga are aimed at a complex study of even the deepest muscles.

It also helps to establish metabolic processes in the body.

Other types of physical culture do not allow the body to work as thoroughly as yoga, which helps to establish metabolic processes in the body, as well as get rid of muscle clamps and restore full-fledged work of the spine, respiratory and digestive systems.

Asanas in combination with breathing exercises are a massage of the internal organs and training of all muscle groups.

Muscle clamps occur after stressful situations. At the same time, old grievances, feelings and upheavals are formed in the muscular shell. Yoga gradually allows you to destroy this shell and restores the full muscle work.

In addition, systematic exercises contribute to the concentration of attention, and also help to develop willpower and perseverance. After two weeks of regular classes, you can get rid of back pain.

Yoga for the whole family is not only useful, but also fun

Practice will help get rid of muscle clamps and restore full-fledged work of the spine, respiratory and digestive systems.

Asanas in combination with breathing exercises are a massage of the internal organs and training of all muscle groups.

Tip! Yoga implies a peculiar way of life, proper nutrition. For example, the habit of drinking water in the morning is good. For better intestinal function, 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

Getting to yoga, you need to plan a specific schedule of classes. The ideal option is to take to exercise for an hour per day.

At the very beginning, yoga should be spent 15 minutes a day. And then gradually increase the time of classes, after getting used to. To practice, you will need a polyurethane mat and loose clothing.

Systematic exercises promote concentration of attention, and also help develop willpower and perseverance.

After two weeks of regular classes, you can get rid of back pain.

Hour practice will allow to include all the muscles in the work, and then completely relax them

The following rules apply for practicing yoga at home:

  • The room should be comfortable, without drafts. In a cold room, muscles find it harder to warm up.
  • There should be no annoying noise and light. You can turn on relaxing music.
  • To relax at the beginning of classes, you can use the posture of the corpse Shavasana.
  • Each exercise should be performed at a slow pace: entry, fixing posture and exit to its original position.
  • Each asana is performed 4-6 times.
  • Classes should be carried out on an empty stomach. Before training you need to drink some water.

Getting to yoga, you need to plan a specific schedule of classes. The ideal option is to spend an hour per day for exercise.

At the very beginning, yoga should be spent 15 minutes a day. And then gradually increase the time of classes, after getting used

You may not be able to do most asanas at first. Dont be upset. Gradually the body will get used and become more pliable.

Tip! 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

Before training, it is recommended to perform a warm-up or a light cardio-load. With proper warm-up, the body temperature should increase by several degrees. If you do not prepare the muscles, it may strain or stretch.

Do not attempt to immediately tie into a knot. Learn to start simpler asanas

One of the main principles of yoga is non-violence. Every movement should bring you pleasure. Do not let the pain

It is especially important to warm up before mastering a bridge, lotus posture, or various twines.

Warming up helps relieve tension in the neck and lower back, which improves blood flow, removes tension and normalizes breathing. And also allows you to warm up your muscles and psychologically tune in to perform more complex exercises.

Each exercise should be performed at a slow pace: entry, fixing posture and exit to its original position

You need to eat a few hours before the workout so that the food will have time to digest and not damage the internal organs.

During practice, you can drink water if you need to.

Warming complex consists of the following exercises:

  • In a standing position, the head leans towards the right shoulder. At the same time, the right hand rises up and the palm is placed on the left side of the head. Head should be slightly pulled to the shoulder. The position is fixed for 20 seconds. Then similar movements are performed in the other direction. Only five times in each direction for 10-15 seconds.
  • Standing straight, raise your arms straight up and join your hands above your head. Lean to the right for 20 seconds and then to the other side.
  • Legs put shoulder width apart. The left leg is bent at the knee. The foot rest is transferred to the toe. Put the left hand on the knee and fix the pose for a few seconds.
  • From a standing position, hands go up. Then you need to lean forward and touch the floor with your hands. Attention concentrates 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 should stay for 30 seconds.
  • Performing exercises, you need to follow the breath. The slopes are performed on the exhale, and uplifts on the inhale.

If you have chosen your own apartment for classes, make sure that there are no drafts in the room.

Let nothing distract you from practice. Turn off the phone, extra light. You can turn on soothing music and light aromatic sticks

Do not work in a cold room. So there is a risk to injure something. Muscles like heat

Tip! An important part of the practice of yoga is the continuity and regularity of training. It is better to devote 20 minutes to classes every day than to do several hours once a week.

Respiratory tract

Proper breathing should accompany every workout. The following basic breathing exercises should be performed:

  • Cleansing breath allows you to clean the airways. At the same time, a deep inhalation is performed, and then, without holding the breath, an exhalation is made in small portions through stretched and compressed lips. The exhalation body must be tense. Then a new breath is performed.

Cleansing breath allows you to clean the airways

During the asanas do not hold your breath. Inhale and exhale should be free.

It is recommended to warm up or exercise light cardio before exercise.

  • Exercise for cheerfulness can be performed after waking up. You should stand up straight and put your shoulders back. Hands with fists pulled along the body. Then you need to rise 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 the original position.
  • Exercise with breath holding allows you to improve the condition 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 made through the open mouth.

Tip! Yogic breathing should not be performed for blood diseases, pneumonia, high fever, and for craniocerebral injuries.

Exercises for beginners

The complex of yoga helps not only to cope with physical problems, but also allows you to restore mental health.

Classes should begin with an exercise greeting.

With proper warm-up, body temperature should increase by several degrees.

If you do not prepare the muscles, then strain or stretching may occur.

It is especially important to warm up before mastering a bridge, lotus posture, or various splits.

Samasthiti Greetings

In a standing position, you need to put your legs together and your feet parallel to each other. The back is necessary to straighten and stretch the neck. The palms should be joined in front of the chest. This should pick up the belly. Look fixed in front of you. Breathing should be deep and calm.

Asana Tadasana

The pose is as follows:

  1. You need to stand up straight, legs together.
  2. The feet must be firmly moved. At the same time knees and muscles of hips are strained. During the execution of the asana, the back should be straight and the head elevated.
  3. Arms go down along the body and turn towards him with palms. It is necessary to relax the muscles of the face.
  4. It is important to focus on the center of your body. In this position you need to stay for a few minutes.

Tip!It is important to be able to relax. To do this, at the first classes you can master the technique of deep relaxation.

Tilting back should be done by firmly tightening the buttocks and pushing the pelvis forward.

During practice, try to get rid of unnecessary thoughts. Be in the present moment

The complex of yoga helps not only to cope with physical problems, but also allows you to restore mental health

Asana Vrikshasana (tree)

This asana is performed to strengthen joints, leg muscles and to normalize the nervous system. It contributes to the development of the vestibular apparatus.

Asana consists of the following movements:

  1. In the pose of the mountain you need to bend the right leg and move the knee to the side.
  2. The foot is placed on the left thigh.
  3. The right knee should be located in the same plane with the body.
  4. With a breath you need to raise your arms above your head.
  5. The palms are connected to each other.

Pose is performed within two minutes. Then the exercise is done for the other leg.

Tip!To avoid injury, you need to teach your body to obey, and not just make certain movements. All the exercises should be done only as far as possible the body.

Even if at first glance the asana seems impracticable to you, do not back down, try to make it at your level.

After all, if you do not try, then you will never succeed

Asana Trikonasana (Triangle)

Exercise triangle helps to reduce body fat, and also invigorates the body. Especially recommended for those who lead a sedentary lifestyle.

Asana is performed as follows:

  1. You need to stand up straight. In this case, the distance between the feet should be about one meter. Hands are bred apart with palms down. On the exhale, you tilt to the left until it touches the floor.
  2. The gaze is directed to the raised right hand. On inspiration, you need to return to its original position.
  3. Then tilt to the right.

Exercise is done five times in each direction.

Trikonasana helps to reduce body fat, and also invigorates the body.

Especially recommended for those who are sedentary

Tip! Classes are best done barefoot, so it will be better grip.

Bhujangasana (Snake)

Asana is aimed at rejuvenation and healing of the spinal cord. It helps to get rid of excess fat. It is recommended for people leading a sedentary lifestyle.

It is carried out in several stages:

  1. Lying on your stomach, you need to bend your elbows.
  2. As you exhale, the head rises smoothly. At the same time arms are straightened, and the body flexes back.
  3. The chin rises, and the shoulders are pulled back.

In the pose you need to be a few seconds. Then you can go down to the starting position. Exercise should be performed several times.

Tip!You should not postpone the beginning of the development of technology until Monday. Better to get started at the moment. Simple exercises will help prepare the body for stress.

If you can not reach your feet with your hands, use straps, towels, any means.

Halasana (plow pose)

Asana has a positive effect on the condition of the spine. With this exercise you can strengthen the nervous system and improve the thyroid gland.

It is carried out in several stages:

  1. In the supine position, arms should be extended along the body.
  2. Feet rise on a breath and are laid behind the head. In this case, the knees should be straight.
  3. After the legs are in the up position, exhalation is performed.

In this position, you can stay a minute. You can start with less time. Asana is repeated several times.

Tip!This asana is called inverted. Such exercises are not recommended for women during critical days.

Various strands massage the internal organs and help improve digestion.

Sarvangasana (Candle pose) or birch

This is an unusual asana that improves blood circulation.

The pose is as follows:

  1. You need to lie on your back.
  2. On the breath hold legs rise up.
  3. In the upright position the legs need to be supported with the help of hands.

In this position, beginners need to be up to a minute. Over time, the time gradually increases to 10 minutes.

The exit from the asana should be smooth. Legs are slowly falling. At the same time all vertebrae relax.

Tip!Quiet and relaxing music can be used as a background. It is also recommended to use recordings of natural sounds, birds singing or a variety of forest sounds.

Various upturned asanas and handstands promote blood flow to the brain.

Adho Mukha Shvanasana (Pose of a dog, face down)

Asana is performed to strengthen the spine.

  1. You need to get on all fours and palms spread fingers forward.
  2. The feet, knees and arms are shoulder-width apart.
  3. In this position, the pelvis is pushed back and top. This should get a slide.
  4. The back should be a continuation of the line of hands. Heels tend to the floor.

In this position, you need to relax the belly. Breast should reach to the knees, and the coccyx to the ceiling.

Dog pose muzzle down is quite accessible for beginners. At first, the heels may not reach the floor. Keep them light, but push them to the floor

Balasana (baby pose)

For rest or at the end of the exercise cycle, this asana is performed.

  1. It is necessary to kneel and lower the pelvis on the heels.
  2. On a deep breath, the body should be tilted forward. In this case, the body should be pressed to the front of the thighs.
  3. Forehead need to touch the floor. The back should remain flat.
  4. Hands stretched back palms up.
  5. In this position should remain a few minutes. It is important to calmly breathe and feel how the rib cage works.

To get out of the asana, at first slowly the head rises, and then the rest of the body.

Tip!If you have problems with your joints, veins, or spine, you should consult your doctor before starting the practice.

Do not perform asanas after considerable physical exertion, after visiting the bath, and after taking alcohol, and on the first day after the onset of menstruation

Savasana (Corpse Pose)

The best posture to relieve stress and fatigue is shavasana. Exercise should be performed for 12-15 minutes a day to relieve tension. It can replace several hours of sleep. In addition, regular exercise will improve blood circulation and increase energy in the body.

It consists of a few simple steps:

  1. It is necessary to lie comfortably on your back. Arms are located along the body.
  2. Close your eyes and eliminate extraneous noises.
  3. It is important to achieve calm breathing.
  4. At the same time all parts of the body gradually relax. First, feet, legs, arms, abdomen, chest, neck and head.
  5. It is necessary to relax the muscles in the face.

From the state of complete relaxation should go gradually. This exercise can be performed at the very beginning of classes or in their completion.

Tip!Smoking is not a reason to quit. It is possible that after a time after systematic workouts, the decision to quit smoking will come by itself.

If you feel unwell, temporarily give up

Contraindications

Being engaged in the home, you should especially closely monitor their feelings and condition. Not recommended training in the following cases:

  • At high temperature.
  • SARS, acute respiratory infections and various manifestations of colds.
  • During periods of exacerbation of chronic diseases.
  • In case of violation of the cardiovascular system.
  • Do not perform asanas after considerable physical exertion, after visiting the bath, as well as after taking alcohol, and on the first day after the onset of menstruation.

There are special exercises that are selected for future mothers. They help strengthen the lumbar region, teach deep breathing, relax and facilitate childbirth

Special asanas will help recover from childbirth. Classes are designed to improve the psycho-emotional state of women, as well as aimed at restoring muscle tone

Yoga schools

The most popular direction of hatha yoga is a static style. It was developed by modern yoga teachers B.К.S. Iyengar - for people of any age and physical condition. Special devices may be used: benches, pillows or bricks.

The focus is on fixing asanas and holding a certain state for a few minutes.

It is also worth highlighting other areas and schools:

  • Ashtanga Vinyasa Yoga different dynamic style. All asanas are connected by active transitions. It uses a special breathing technique, concentration and fixation of the eye. It is important to adhere to a healthy lifestyle.
  • The static style is characterized Boyko School. The technique is aimed at improving all body systems and deep relaxation.
  • Kundalini yoga was formed on the basis of yoga, martial arts and western psychology. Training can include both static and dynamic exercises.
  • Yoga 23 was created by Andrei Sidersky. It includes 23 effective complex. At the beginning of classes, special attention is focused on working out the muscular system. At the same time blocks and clips in an organism come to light.
  • Baby yoga was developed by Françoise Friedman in the 80s. It includes paired workouts of children and parents. It consists of certain asanas, breathing practice, relaxation and massage.

The most popular direction of hatha yoga is a static style. It was developed by modern yoga teachers B.К.S. Iyengar

The focus is on fixing asanas and holding a certain state for a few minutes.

  • Direction Shandor provides for the study methods step by step. Asanas are complemented by elements of qigong. Dynamic connectives are also being studied. The style contains rhythmic breathing, as well as the study of energy knots.
  • Bihar School consists of simple asanas, breathing techniques and cleansing procedures.
  • Sivanada direction refers to static movements. As a warm-up is used complex "greeting the sun." All movements are mastered gradually.
  • School Ar Santam was created in the 60s guru Statsenko GG The system consists of eight steps. At first, students learn simple asanas, breathing techniques, and apply herbal medicine, body cleansing methods and fasting.

Tip! Different schools of yoga can present detuning of the same asanas in different ways. The dynamics of the practice may differ, attention will be paid to different aspects. It is important to choose one of the schools and develop, according to its rules. Then there will be an effective development.

Special cases of yoga

Yoga is popular with various populations. Interesting complexes were invented for the following groups:

  • Exercises from yoga are suitable for the full physical and mental development of the child. Training may include elements of the game, art therapy or yoga therapy.
  • There are special exercises that are selected for future mothers. They help strengthen the lumbar region, teach deep breathing, relax and facilitate childbirth. There is a specific program for different trimesters.

Yoga is known for its therapeutic effect.

  • Special asanas will help recover from childbirth. Classes are designed to improve the psycho-emotional state of women, as well as aimed at restoring muscle tone.
  • Yoga therapy is considered a preparatory stage. Exercises are selected depending on the degree of illness and individual well-being.

Tip!In order to have a result after training, you need to perform all actions consciously and with maximum relaxation of those muscles that are not involved in the asana.

Regular yoga classes will allow you to experience life to the fullest.

Systematic yoga classes gradually develop mental and mental abilities. By choosing a suitable set of exercises, you can maintain youth and beauty for a long time. When this happens, the training of spiritual forces through the hardening of the whole organism.

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