Yoga exercises for beginners at home. Yoga Lessons for Beginners: Free Videos to Practice at Home

Before you start doing yoga, ask yourself - what do I want to achieve with these classes? And what is yoga for you? Fitness near the house 3 times a week? Or perhaps something much more? Yoga can be both just a hobby and the meaning of life. First, decide what goals you want to achieve. If you only need a beautiful flexible body, then you can choose the direction of Ashtanga yoga or Hatha yoga. If you feel that you want much more, work with emotions, improve intellectually, get acquainted with the laws of the universe, feel like a part of everything around you, then raja yoga or yoga mantra will suit you.

Is it possible to practice on your own

Of course it is possible, even necessary. Every time you miss a class, you lose what you have earned so far. Just 15-20 minutes of training every day will cause a positive effect - instead of reducing your flexibility, you will, on the contrary, bring your body into a better condition. Very soon you will feel that asanas are performed easier and easier, and after a couple of days yoga will become a habit and become a part of your life.

The most important thing is to start. It is best to start classes gradually, you do not need to immediately choose the most difficult asana, because without experience you will not succeed. When you are already a little familiar with the practice of yoga, you can choose a specific direction.

Best asanas for beginners to start with

1. mountain pose. We stand straight, legs together, relax our shoulders, arms to the side, take a deep breath, and raise our arms above our heads. We stretch to the top with our fingertips, we rest our feet on the floor.

2. . We get on all fours, bring our hands forward a little, rest our palms on the floor. Leaning on your hands, we begin to straighten our legs, and raise our hips. At the same time, we lower our head to the bottom, put our legs shoulder-width apart, do not tear our heels off the floor. Stay in this position for 3 breaths, exhalations.

3. Warrior Pose. We put our feet wider than shoulder distance. Put your hands on your hips, relax your shoulders. Then spread your arms out to the sides, palms down. Bend the right knee 90 degrees. We remain in this position for about 1 minute. The foot of the right foot looks forward, the head is turned there, along the right hand. Left foot at a 90 degree angle to the right. Repeat the exercise in a mirror image, bending your left knee.

4. bridge pose. Lie on your back, bend your knees. We rest with our feet, push the pelvis up. We clasp the lower back with our hands and try to raise the hips even higher. We remain in this position for 1 minute.

5.Pose triangle. We spread our arms and legs to the sides, lean to the left, try to touch the floor with our hand, or the knee of the leg. right hand straighten up. We remain in this position for 3-5 breaths, then repeat in the opposite direction.

6. . We lay down on the floor on our stomach. We put our hands at the chest, right and left. We rest on our hands and raise the body, bend in the back, stretch our heads to the heels. We reduce the shoulder blades, the pelvis is pressed to the floor. We hold in the asana for about 5 breaths and exhalations, then slowly lower ourselves to the floor. You can repeat the exercise three times.

7. . We kneel, the insteps of the feet should be on the floor, buttocks sit on the heels. We spread our knees across the width of the hips, and lower our head to the floor. Hands can be extended forward or placed along the body. We remain in this position for 5 breaths, exhalations.

With the help of such simple exercises you will quickly and easily develop the habit of practicing daily and will be able to study more and more interesting and difficult asanas. In less than a couple of weeks, and you will feel the beauty of yoga.

How to do yoga at home

Decide on a place to practice. You should be calm and comfortable. The room should not be stuffy, you should have enough space.
Choose the right time, preferably in the morning. But if you find it difficult to get up in the morning, and this makes you uncomfortable, then hold classes in the evening. Remember, yoga should not bring you discomfort and cause stress, on the contrary, it helps you get rid of it.
Prepare everything you need for the class, namely a yoga mat, as well as all kinds of auxiliary things. Like pillows, belts, a blanket. All this can be used if your flexibility and strength are not enough to hold the asanas.
Take care of suitable clothes for yoga, the most loose clothes are best, and of course do not forget about the material, cotton clothes are well suited here.
The last step is silence, perhaps muffled music or sounds of nature, if desired, candles.

And remember: yoga is not a sport, if you like it and you don’t even know how you will do without yoga, very soon real miracles will begin to happen in your life. After all, yoga is a whole science about the body, soul and mind. It includes both breathing exercises and exercises for meditation and relaxation.

A modern woman wants to do everything: make a career, be a good mother and housewife, look great and take care of herself. All this requires a great desire, efficiency and organization. However, this is not enough to complete all the planned tasks.

It is especially difficult to allocate time to visit the gym or fitness club. Do not give up physical activity - yoga at home for beginners is not as difficult as it seems, and therefore everyone can master it. Video lessons will help you master science, and the added bonus will be the saved time and personal funds.

There are many practices that allow you to achieve harmony with yourself and improve the body. Yoga occupies one of the first places among them in terms of popularity, and therefore yoga at home for beginners is the most sought-after video on the network.

Those who consider such lessons a fashionable hobby and nothing more are mistaken. The system is aimed not only at the development of the body, but also the spirit.

It is necessary to start the classes shown in the video only when the spiritual component of the practice has been studied. To do this, you need to pick up good literature, delve into the foundations of the doctrine.

It is important for beginners to go on the right path from the very beginning, and therefore they must know what yoga implies:

Watching video lessons at home, you can understand all the intricacies of ancient science and achieve absolute relaxation in the classroom. It is important for beginners to master this stage in order to move on and master yoga at home.

What do you need to do Indian Gymnastics?

To practice yoga for beginners at home, you need to purchase a set of special accessories:

comfortable clothes and mat;
a belt, special shoes (some videos recommend going barefoot);
bench and support block to fully exercise at home.

Asanas, which include yoga for beginners, are practiced at home without haste, several times a week. They should correspond as much as possible to the quality and quantity of those held in the group.

The lesson should be complete - this will help video lessons that can be found on special sites. You can not cheat and simplify the poses or shorten the program. Yoga does not tolerate negligence and haste, every detail is important here. Otherwise, it is better to abandon the practice at home altogether.

Each woman chooses a practice for herself with a specific goal - to lose weight or find peace of mind. You should know that yoga does not divide these concepts: correct execution all exercises at home will make the body flexible and slender, strengthen the mental and emotional state. The body finds harmony and inner strength.

Yoga Rules

In the early stages of yoga for beginners at home, many face certain difficulties that seem insurmountable.

Experts say that everything depends on the emotional mood, so for beginners it is important to consider the following points:

Those wishing to practice yoga at home need to remember that the main thing is regularity. Having picked up a good video in which all the exercises are correctly indicated, it will be necessary to allocate 2-3 days a week for classes.

The best time for yoga is early morning - at sunrise. If the biorhythms do not allow a full workout in the morning, you can move it to the evening.

If you are interested in yoga for beginners, video lessons are the most affordable way to learn the basics. They clearly describe and clearly show best asanas for newbies. If a person strives to be healthy and energetic, to find harmony between body and spirit, yoga will help him in this. Also, the practice is often used to lose weight and maintain muscle tone.

This is an ancient teaching based on simple physical exercises and wellness. You can practice in a group or with a personal trainer. But if there is no time for yoga classes outside the home, you can master the technique at home. Basic exercises and basic movements can be learned with the help of online video clips.

It is very important to understand that yoga is not a marathon or a race, there is no need to strive to quickly get results and achieve a high level of skill in a short time. It is necessary to learn to understand yourself and your body, to manage internal energy and influence it on the spheres of life.

Basic Rules

In order to discover all the charms and prospects of this practice, it is important to initially delve into the teaching and study the rules for performing the exercises. For practice, you will need a gymnastic mat or karemat. As in fitness, you need to dress properly for yoga. Choose comfortable, loose-fitting clothing or special sportswear you don't need shoes.

Choose the most comfortable complex for yourself, focusing on your own abilities and level physical training. The first lesson can consist of 1-2 exercises and last only 15 minutes. Start with the simplest, devote more time to meditation and proper breathing, increase the intensity of classes should be gradual, as the body adapts to the load.

Unlike active fitness movements or which must be performed to music, yoga requires peace and quiet. You need to try to relax, immerse yourself in yourself, concentrate on how you breathe and move, feel the inner energy and strength. It is necessary to perform exercises from lesson 1 at a comfortable pace, best of all on an empty stomach.

It is very important to take time to warm up after performing asanas. Stretching allows you to fix the effect and combine the result. They also improve flexibility and plasticity, have a positive effect on muscle tissue and joints, work internal organs, body endurance.

Practice types

There are many types and directions of yoga - classes for pregnant women, for overweight, the elderly, for men, women and children, for two, etc. Yoga is also morning and evening. You can also classify it according to which part of the body is affected by the exercises - for the back, for the legs, for the chest, etc.

Yoga is a global teaching that has many directions. The main schools of yoga are considered to be:

Hatha. This is the foundation of the basics. It is she who underlies the rest of the directions. In the classroom, you can master the basic asanas, breathing practices and meditation. Only after that you can move on and practice other types.

Watch online video with Katerina Buyda (YouTube):

Kundalini. A dynamic direction in which movements are combined with sounds. Mantras will be chanted during class. According to the teachings, this helps to raise the energy center of a person.

Ashtanga. It is a bunch of exercises that should be performed at a fast pace, observing the basic principles of proper breathing. Often this direction is compared with recreational gymnastics.

Bikram. This is a type of yoga in which exercises are performed in a room where the air temperature reaches 40 degrees Celsius. He gained wide popularity among American celebrities. Bikram consists of 26 asanas, which must be performed in an intense rhythm for 90 minutes.
Kriya. Often ignorant people call this practice cryo yoga, but this is a mistake. The kriya school teaches how to achieve physical and spiritual health through the opening of the chakras.

Yoga B.K.S. Iyengar. This is an individual technique, which is based on safety and smoothness. During operation, it is permissible to use auxiliary elements - rollers, belts, etc.

No matter how old you are 15, 23, 30 or 50, yoga is a spiritual practice available to anyone who wants to understand their body and strengthen their spirit. Reviews indicate that regular classes promote healing and rejuvenation, which with the help of practice can radically change your life for the better.

Briefly "about the main thing" (about yoga) for those who will go to the first class for the first time.

The main problems faced by beginners:

How to choose a yoga mat? Choose the most expensive one available to you by price. Technology has advanced so much that you definitely won’t buy a “bad” rug. The rug should suit you not only in price, but also in height (it is especially important to be “long”, as there are carpets 170 cm long and even less!) And, of course, in design (with a pink rug under the arm of a serious man with a mustache in the hall it will be ... hmm, uncomfortable to come to group classes). From the very first lesson, consider how you will take care of your rug (plus excellent disinfectant sprays are now sold).
How to choose yoga clothes? Yoga clothing should not restrict movement. There are even very expensive and beautiful overalls for yoga, in which ... it is literally impossible to practice. As well as leggings in which women "suffocate" (according to subjective sensations). I would not indiscriminately recommend clothes made from natural materials, as they are mostly impractical for any active physical activities. It is better to vote in favor of high-tech synthetics. Unless, of course, you are going to do only pranayama and meditation. Immediately take into account the approximate temperature of the room in which you are going to practice! A spare room in a country house, "slightly heated"? Take a mixture with wool. Studio in the center of Moscow? Most likely medium cold. Yoga Shala in South India? It is clear - you need only the lightest clothes! Clothing for yoga should be tight-fitting - so that it does not lie in a dense layer on your face when you get up (and you will get up, do not even hesitate!) On your head.
How to choose a yoga style? Choose the one that interests you, for some reason. Don't worry about your initial choice: you will almost certainly change it again. For the first 2-3 months, try to visit as many different styles of yoga and different teachers as possible in order to get a more or less serious idea of \u200b\u200bthe offer. Otherwise, there is a chance to get into a sect or just take up some exotic style of yoga without even knowing about real yoga. Buy a subscription that will allow you to visit different teachers on different days of the week. It happens that at first you like everything, and after a dozen or two classes you hate both the teacher and this style of yoga. This is completely normal. Moreover, yoga teachers are also living people.
How to accustom yourself to exercise regularly? Humanity has not yet come up with a better way than .... to buy an annual subscription on the verge of their material capabilities. The “toad”, which will “strangle” you, will not let you relax and forget about the practice. Leave individual lessons for later - when you can better assess the level of the teacher you like, and your own goals in yoga, and the approximate limits of your physical capabilities.
How to do the most important cleansing of the body? Cleansing facilitates the first steps in yoga and accelerates the initial stage of a radical “cleansing” of the body (it lasts from 2 weeks to 6 months, when you can experience “side effects” from yoga, up to diarrhea and increased irritability, but not only). Yoga cleansing is useful and, in fact, elementary, good, and in popular literature (Malakhov, etc.) they are described. Do Shankha-prakshalana (better not "at home", but under the guidance of an experienced leader), master Agnisara-dhauti, Jala-neti and Trataka, and the rest - later, if necessary.
In order not to damage the joints in a short time - they will take the most critical load at first - feed them with food supplements (chondroitin, etc.), do self-massage with oil (especially “over the joints”), include ghee and olive oil in your diet. And, most importantly, take care of your joints in training!
How to avoid gross mistakes when performing asanas. Even the best yoga teacher is not always able to notice them from the outside! We recently spoke on the blog - read and take on board. And learn the main rule by heart: if there is pain, there is no yoga. If you decide to do yoga (and not fitness or something else), the appearance of pain is a clear signal of an error or that you need to get out of the asana. (Exception: the whole good method of Yogi Bhajan's Kundalini Yoga, where extreme loads are practiced, regardless of pain or whatever).
How to learn to relax and recover between yoga workouts (classes)? This is an important point. Regularly visit a sauna \ bath, professional sports massage sessions, and regularly do Yoga Nidra (or at least its first part - detailed relaxation of the body, expanded Shavasana), under the record. In addition, you can use massage mats "Shakti-mat", "Prana-mat" and analogues (Kuznetsov's applicator) - they increase blood circulation in the area of application (usually back, legs) and accelerate muscle relaxation and recovery.
How to learn to meditate? From the very first physical yoga classes, start studying meditation in parallel. With the same teacher or with another, or even in line with Buddhism (Vipassana, etc.) - it doesn’t matter at all. The fact is, however, that the practice of yoga is associated with increased stress and some subtle (energy) processes of restructuring the body, and without relying on relaxation, auto-training practices and deconcentration techniques that are already included in any Eastern system of spiritual development, you will not do well. Save yourself a lot of nerves by mastering at least a couple of the simplest meditation techniques - and do Hatha for your health. I regularly meet in yoga classes people with a seriously damaged nervous system, and in fact all you need to learn is to meditate. It is not difficult. Forewarned is forearmed.
How to learn the basics of philosophy, the basics of methodology, learn the goals and terminology of yoga? Theory is the essence and heart of yoga practice, whatever one may say! Without knowing the basics, your chances of success in the practice are close to zero, you will advance blindly. Each yoga teacher will be able to recommend you a whole list of literature, which you will master as you have free time. But one thing can be said: without reading at least a cursory two books - "Yoga Sutras" by Patanjali and "Hatha Yoga Pradipika" by Swatmarama - it's better not to even stand on the rug. Neglecting the banal theory of yoga can be very costly in terms of health in the very first year of training. You do not need to thoroughly study the anatomy and subtleties of yoga philosophy (this is rather important for teachers), but you need to know at least the 8-step yoga scheme, Yamu-Niyama and, in general terms, about the principles of yogic meditation.
You need to find Guru! It is believed that in yoga without a Guru - nowhere. This opinion is given in all treatises on yoga. Who is Guru? An elderly Indian nicknamed "Sri Sri Sri"? Or an Advaita master from the outback? A wise woman from next door who still teaches dance lessons for Indian priestesses? Or maybe it's the world champion in yogasport in heavy weight? And then, and another, and the third and fourth may well be true. The choice is yours. Trust your sharp intellect - and heart, which will help you find YOUR teacher from hundreds and thousands of those who invite you to classes. But the fact is that without the presence in your "information" field of a person whom you equal in every sense, who teaches you the mind, you will not see success in yoga. Any person, and especially one who has embarked on the path of personal search and transformation, needs a landmark, a bright beacon, a leader, an idol, a mentor. If you implement this last 10 point for yourself, progress on the previous 9 will go noticeably faster and more accurate.

As a yoga beginner, you may be overwhelmed by the sheer number of poses. Don't worry if you don't know the names of the poses. Yoga classes are a life long distance, you will have enough time to learn a large number of asanas. You will progress and over time you will master more and more complex options. It is always better to start simple, besides, many basic exercises do not lose their value over time and will be beneficial over a long period of practice. So that you can start doing yoga at home, we have collected the most popular poses for beginners in pictures with the name and description of the technique.

Before you start learning the basic asanas and start performing the very first poses, let's look at what types there are, so that it is easier for you to navigate and understand what to expect from the exercise.

standing

Standing poses are the most difficult for beginners and are often done at the beginning of a warm-up session. In Vinyasa flow yoga, standing poses follow each other and are used to build ligaments. In Hatha yoga, standing postures can occur separately, combined with rest after each posture.

To balance

Balance development is extremely important for beginners, balance poses help strengthen the core muscles, which in turn is necessary for mastering more complex poses. While maintaining balance may seem difficult at first, over time, with regular practice, you will definitely notice progress.

bridges

Bridges can be the most uncomfortable posture for beginners, so they usually start with a slight backbend and stretch. Since such movements are rarely seen in everyday life, they are essential for the health and longevity of the spine.

sedentary

The seated poses focus on stretching the hips and hamstrings and are usually done at the end of the session when the body is well warmed up. Place a rolled up blanket or block under your buttocks to feel more comfortable in these positions.

On the back, rest

It is very important to know the asanas in which you can relax, especially the child's pose, which is good for taking a break during yoga. Lying postures allow you to continue working with the muscles and tendons of the thighs, as in a sitting position, and also allow you to do backbends and twists.

Basic yoga postures

1. Bridge Pose (Bandha Sarvangasana)

Bridge pose is a gentle way to start stretching your spine. This posture will help improve spinal mobility and help offset the effect that prolonged sitting has on the spine. If at first this pose seems too difficult for you, place a block under your back.

This pose is great for both stretching the spine and bending it. Moving back and forth awakens and warms up the back, improves well-being and is a good introduction to vinyasa, helps to synchronize breathing and movement.

3. Child Pose (Balasana)

It would not be an exaggeration to call this pose the most important for beginners. Even though this pose is great for stretching the back and hips, its main advantage is not that. Child pose is a resting time during yoga practice. You don't have to be directed by an instructor to take this pose, you can do it at any time by listening to your body and acting according to your own feelings. Great, isn't it?

4. Shoemaker's Pose (Badha Konasana)

sitting posture

Let gravity work to stretch the inner thighs in Shoemaker's Pose. If you find this pose difficult, put something in - sit on a block or a rolled up blanket so your hips are higher, this will allow your knees to open more naturally. It will take a lot of effort to keep your knees high, but your legs should be relaxed. To get the most benefit from stretching, place blocks or something supportive under your knees to support them.

5. Cobra Pose (Bhujangasana)

The Cobra Pose is done many times during the Flow Yoga class in the Vinshasa sequence. A full cobra is performed with straight arms and a deep arch in the back, however it is possible to do this pose in a variant where you only arch your chest without resting your arms, this will also allow you to secure the pelvis to the floor before you rise.

6. Posture of the deceased (Savasana)

Each yoga session ends with the supine position in the pose of the deceased. This is an important transition from occupation to everyday life. While your body is completely absorbed in doing yoga postures, your mind is freed. Bringing the body to a still position will make it difficult to feel calm at first, but over time it will become easier for you.

7. Downward facing dog (Mukha Svanasana)

standing posture

We can't talk about yoga poses without mentioning the downward facing dog pose. It’s no coincidence that this pose is so common in pop culture, it’s done to achieve a variety of goals in almost every yoga class. It may be uncomfortable or difficult at first, but very soon the posture will become a natural place to relax and reset. Note that it is not important to keep your legs straight, bent knees allow this pose to be accessible to many people.

8. Downward facing dog pose

Standing posture, ballance

Performing balance poses strengthens the core muscles. In this pose, it doesn't matter how high you can raise your leg, focus on keeping your hips up as you lift one leg off the floor.

9. Easy Pose (Sakhasana)

sitting posture

The fear of being in a cross-legged position keeps many people from trying yoga, but in vain, this is not at all scary. It is wise to use supports first to make this posture more comfortable. This posture can compensate for the negative effects of prolonged sitting in a chair.

10. Right Side Angle Pose (Utthita Parsvakonasana)

standing posture

Although the hand is on the outside of the foot in the picture, this is not the best option for many people. The hand can be placed on the block both outside and inside the foot, you can also place the forearm against the thigh - this is good for beginners. Make sure that the position of the hands does not interfere with the opening of the chest towards the ceiling.

11. Garland Pose (Malasana)

standing posture

Residents of modern cities in the 21st century rarely encounter squats, but this good exercise for stretching the muscles of the pelvis, in yoga it is often called the "opener" for the hips. Surprisingly, it also works well on your often neglected feet. If squats are too difficult for you, use a support.

12. Half forward bend (Ardha Uttanasana)

standing posture

A forward bend with a straight back is often performed during the Sun Salutation routine. In this form, it is often done hastily, but it is worth working on it separately. Feeling how flat your back is is an important part of developing body awareness. First, control its position in the mirror. Many people think that keeping the hands on the ground is preferable because it provides a secure footing, even if the back is rounded. This is not the case, place your hands higher on your legs so that it allows you to keep your back straight.

13. Half Lord of the Fish Pose (Ardha Matsyendrasana)

sitting posture

Twisting is an integral part of yoga. They help to improve the mobility of the spine, and also help the digestive tract, if necessary (with constipation for example). You can straighten the lower leg if it is difficult to keep it bent in front of you.

14. Happy Child Pose (Ananda Balasana)

Happy Child Pose is a wonderful way to end your yoga session. it's the same good example balance between tension and relaxation in yoga. You can press down on your feet to bring your legs closer to your armpits, but only until your tailbone starts to lift off the floor. Do not go to extremes, you need to find a middle ground.

15. Pose head to knees (Yanu Sirsasana)

sitting posture

Forward bends are difficult for those with inelastic hamstrings (and there are many). Avoiding bending will not help stretch them. Yanu Sirsasana is an accessible pose for most, since you are only stretching one leg at a time.

16. Knees, chest and chin (Ashtanga Namaskara)

This was one of the postures performed by beginners as an alternative or preparation for Chaturanga Dandasana. In recent years, the pose has become less popular, with the result that some students start doing Chaturanga too early when they are not yet ready. It belongs to the sun salutation sequence and is also a good warm-up for deeper backbends.

17. Feet up along the wall (Viparita Karani)

It is impossible to perform the Viparita Karani pose incorrectly. This pose will be a real gift for those who spend a lot of time on their feet. You can stay in this position for several minutes to recuperate.

18. Lunge Pose

standing posture

The position of the body during the lunge is extremely important. Try to keep the right angles - the knee should be strictly above the foot, and the thigh should be parallel to the floor. The back leg should be straight. Many people do not lean enough towards the front leg and as a result allow the back leg to bend, check the execution technique in the mirror.

19. Mountain Pose (Tadasana)

standing posture

You will see Tadasana in various lists of the most important postures and you will probably wonder why. While it doesn't look difficult, it's hard to explain how much balance work needs to be done and how important it is to other standing postures and to the overall sense of balance in the body. Assume this pose and remain still in it - this is the best way to start your yoga practice.

Pose for balance

It may seem strange to call the plank a balance pose, because the danger of falling is negligible. However, this posture is essential to another. It is needed for the development of the core muscles, and they, in turn, are needed for progress in other poses (standing balance poses or poses on hands). The plank is a great way to develop stability and endurance.

21. Pyramid Pose (Parsvottonasana)

standing posture

Standing, lean forward like a pyramid. Place blocks on each side of the foot to raise the level to a position where you can comfortably place your hands. Your hamstrings will get enough stress anyway and will thank you.

22. Raised Hand Pose (Urdhva Hastasana)

standing posture

The pose is based on the mountain pose (see above). Urdhva Hastasana requires you to stand firmly on your feet while you stretch your arms towards the sky. The result will be a complete stretch of the body. This is a good way to start the strength part of a yoga class.

23. Big Toe Retraction (Supta Padangushthasana)

In the "official" version of this pose, you must hold thumb legs with hands. But this option is not suitable for beginners. If you stick with the hard variation straight away, you may need to bend your knee and/or lift your shoulders off the floor. To prevent this from happening, use a belt.

24. Sitting Forward Bend (Paschimottanasana)

sitting posture

It is no coincidence that there are so many exercises aimed at stretching in poses for beginners. rear surface hips. The fact is that in people who sit a lot, the muscles and tendons in this area are shortened, which leads to back pain. Their stretching is well suited for both prevention and treatment.

25. Tilt from a seated position with legs wide apart (Upavishtha Konasana)

sitting posture

Spread legs create a different stretch in the legs compared to Paschimottanasana (see above). It may seem like the task is to touch the floor with your chest, but this is an unrealistic task for most beginners. Concentrate on keeping your back straight and turning your pelvis as much as possible in the direction of the lean instead of bending only through the curve of your spine, keep your feet still. Watch the technique and then it will not be so important how deep you can bend over.

26. Staff Pose (Dandasana)

sitting posture

Dandasana is often said to be the seated version of mountain pose. This is a fairly close characteristic of this pose. If you find it difficult to sit with a straight back, place a rolled up blanket under you. This will lift the pelvis and tilt it slightly forward, which will allow the spine to feel more comfortable. You can do this in any sitting position.

27. Lying Twisting Pose (Supta Matsyendrasana)

Pose on the back, rest

Passive torso rotations are a good way to end a yoga session, although there are no hard and fast rules against doing this pose at the beginning of a class. The position of the legs is also not strictly regulated. If you have enough flexibility, then the upper leg can be straightened and held. You can also rotate one leg in relation to the other, as in the eagle pose, to stretch outer surface hips.

28. Tree Pose (Vrksasana)

Standing posture, balance

Tree pose is a good start to mastering balance poses. If you feel like you're losing your balance, just take a step. Try not to create a counterweight by artificially pushing the hips far to the sides.

29. Extended Triangle Pose (Utthita Trikonasana)

standing posture

Most beginners can benefit greatly by using the block at hand. This extra height allows the front leg to straighten out without locking the knee, and also allows the chest to open towards the ceiling instead of facing the floor.

30. Warrior Pose I (Virabhadrasana I)

standing posture

Warrior poses are classics and cover many different styles and practices. Warrior I Pose is somewhat more difficult than Warrior II Pose due to the position of the pelvis. In warrior pose I, the pelvis looks forward as in mountain pose, despite the fact that the position of the legs is different.

31. Warrior Pose II (Virabhadrasana II)

standing posture

In Warrior II, the pelvis is in a different position. The back leg is positioned so that the pelvis is facing the mat. Understanding the difference between an open (warrior pose II) and a closed (warrior pose I) pelvis position is key for beginners, over time the sense of control over your own body will improve and you will be ready for more challenging poses.

How to start doing yoga

Deciding to practice yoga is the first step. Now you need to find the right yoga class or practice at home. Let's figure out what steps you need to take next to start enjoying and benefiting from classes.

Choose a type of yoga

As you will see later, there are many varieties of yoga, some just won't work for you and your fitness level.

Take a few minutes to get familiar with the different styles of yoga. For most beginners, Hatha or Vinyasa is the best choice, depending on whether you want to practice at a slower or faster pace. These are the basic styles, you can try something more intricate later on.

Despite the vast number of books and videos available, nothing can replace a good yoga teacher. If you are unable to attend classes, start with video tutorials, as the video gives a better idea of the technique than the book.

Find a class

You can find yoga classes in your city, just look at specialized resources on the Internet and local magazines and find the most convenient class for you. If you are visiting gym, mind you, many fitness centers offer yoga classes by subscription. Start with the basics. Find a good instructor who will motivate you. If you do not like the instructor, try to work out with another, search until you find the most suitable for you.

What to Expect from a Yoga Practice

On the first day, you will not need to take anything with you except comfortable breathable clothes. Most classes have their own equipment that you will need for classes.

Usually the students arrange the mats towards the instructor, sometimes in a checkerboard pattern. This is due to the fact that you need to leave space next to you so as not to embarrass your neighbor, some poses will need more free space than others.

Students usually sit cross-legged while waiting for class to begin or do some light stretching.

Usual class order:

The instructor can start the session by humming "ommm" three times. Some instructors start with breathing exercises or meditation.
This is followed by warm-up poses, active poses, then stretching and final relaxation. If you are tired, then take the pose of the child, at any time during the lesson.
Sometimes the teacher walks around his students during the final relaxation and gives a little advice, at the end there may be another cycle of singing “omm”.
Remember that the day after the first session, you may experience muscle pain.

30 Day Home Yoga Program for Beginners

Yoga is very popular these days, but it can be difficult to grab a mat and start doing poses in class together. 30 day program classes at home is designed to give a start to your studies, to consolidate the correct order of performing poses, which are arranged in order of complication. Once you start yoga, over time you will feel the full benefits of the classes and you will not be able to quit, this will be the first month of your new life as a yoga.

You need to spend about 15 minutes doing a daily stretch and 30-45 minutes for an extended workout.
Feel free to add new poses to your daily routine if you have the time.
You can attend a group class instead of a long home workout if you prefer.
Don't worry if you miss a day of class, just pick up where you left off.

Yoga classes do not require a lot of additional equipment, but there are a few things that it is advisable to purchase in advance. First of all, this is a rug, it is also desirable to have blocks, a belt and a comfortable blanket to start exercising at home.

Sun salutation will form the basis of your longer sessions. It may be unusual at first, but over time, the implementation of this complex will become more natural.

The first day

Start your workout with stretching.
Add three sun salutations.
Rest for a few minutes in the posture of the deceased.

Week 1

During the first week of training, stretch daily, Sun Salutation every other day. Combine standing and sitting postures during the sessions in order to perform a longer session at least three times a week. Remember to rest in mortuary position at the end of each session.

Think about what time is best for you to practice. A good opportunity to do yoga in the morning, you can start the day with stretching, find the best time.

Schedule for the first week:

Day 1: Stretching + 3x Sun Salutation.
Day 2: Stretch + 3x Sun Salutation + Sitting Stretch.
Day 3: Stretch.
Day 4: Stretch + 3x Sun Salutation + Standing Stretch.
Day 5: Stretch.
Day 6: Stretch + 3x Sun Salutation + Sitting Stretch.
Day 7: Stretch.

For the remainder of the month, you will be doing short daily stretches and adding variation to longer sequences of poses.

Day 1: Stretch.
Day 2: Stretch + 3x Moon Salutation + Sitting Stretch + Standing Stretch.
Day 3: Stretch.
Day 4: Stretch + 3x Moon Salutation + Standing Stretch + Balance Poses.
Day 5: Stretch.
Day 6: Stretching + 3 x Moon Salutations + Standing Stretches + Yoga Abs.
Day 7: Stretch.

Day 1: Stretch.
Day 2: stretching + 3 times Surya Namaskar + stretching in a sitting position + stretching in a standing position.
Day 3: Stretch.
Day 5: Stretch.
Day 6: stretching + 3 times Surya Namaskar + stretching in a standing position + yoga for the press.
Day 7: Stretch.

Day 1: Stretch.
Day 2: Stretch + 3x Surya Namaskar + Sitting Stretch + Standing Stretch + Hand Yoga.
Day 3: Stretch.
Day 4: stretch + Surya Namaskar + standing stretch + balance poses + sitting stretch.
Day 5: Stretch.
Day 6: Stretch + 3x Surya Namaskar + Standing Stretch + Abs Yoga + Sitting Stretch.
Day 7: Stretch.

After completing this 30-day complex, you will get into the habit of practicing yoga daily. Continue to stretch daily, and do longer stretches three times a week. This mode will allow you to enter the process of training, develop the habit of exercising, and in the long run will improve your fitness and tone.

A few tips to prepare yourself for yoga classes in the classroom or at home.