How to start doing yoga at home from scratch
A really good question: where to start your yoga classes? And the first thing that comes to mind — almost omniscient Google or any other search engine. And the first thing you will encounter is a huge amount of information, from which the eyes run away.
If we talk about yoga from scratch, it is usually Hatha, Ashtanga or other types of complexes of asanas. More serious practices, such as pranayama and meditation, it is better to start with an experienced teacher.
So while it will lead just about the asanas. And not to be covered with dust at the screen, going through all sorts of options, and not to lose the desire to do yoga, read a few simple tips:
1. Read contraindications and minimal preparation. Contraindications not so much: it or of injury/disease (then it is better to consult a doctor), or "special" status of the body (menstruation, pregnancy) — in this case, pick a suitable combination of asanas. The most necessary rules for yoga for beginners include the following items:
- an hour and a half before class, do not eat tightly; you can fruit, fermented milk drinks, ie, what is digested easily and quickly (within 15-20 minutes);
- in the morning and in the afternoon it is better to perform active asanas complexes, warming up the body, in the evening — slow, calm, preparing you for bed;
- exercise on a soft Mat, on a flat surface;
- clothing should be soft, not very tight, so you can fully breathe in it and freely perform twists and bends;
- take care in advance to remove all distractions (turn off the phone, send Pets to walk to other rooms, ask your family not to disturb you);
- well ventilate the room: you have to breathe actively.
Everything else will work out in the course of your practices.
About full-fledged deep, smooth, slow breathing should be written separately: this breath is the basis of yoga! During the day, we use only part of the volume of the lungs, so at least an hour and a half or two try to breathe full lungs, so you can gradually develop them and eventually move on to more complex yoga techniques-kriyam, bandham, pranayama, etc. And one more nuance: the calmer and deeper your breath will be in class, the less extraneous thoughts will distract you from the asanas and the easier it will be for you to endure discomfort on the Mat, and after yoga you will feel that the mind has calmed down and rested from everyday worries.
2. Pick up a complex of asanas. For yoga from scratch at home really appreciate their capabilities in the first lesson. I mean, how much free time do you have, or how long will you be able to puff on the rug? Whether it will be 15-20 minutes or an hour and a half-pick yourself a video complex of suitable length. Many asanas are performed symmetrically on the right and left sides: it is not necessary to give up classes in half and work out only one. Also rate your training: if it's very difficult, you'll be disappointed in yourself and maybe come up with an excuse to quit your yoga classes at home (you're too old; maybe you're not as slim; what the instructor does isn't real at all(!!!); you do not have time; it is too difficult, etc.); but if you know that you have a flexible body – do not take very simple complexes: you will be bored, and your body will not feel the load.
3. After a certain number of yoga classes at home on their own, there usually comes a pleasant moment when you want to make the practice regular. If you have a certain stable mode of life (your work schedule), you may find it a little easier to choose the days when the load is minimal and there is free time. People with a flexible schedule will be a little more difficult, however, try to go to 2-3 classes a week for 1.5 hours. These figures are averaged, over time you will choose for yourself the number and duration of your practices. If your plans change and there is no time, try to perform at least a couple of simple but effective asanas for 10-15 minutes per day. So you and your body will get used to yoga and feel that you yourself will want to practice more often.
4. My experience shows that if a person is ready to do asanas, he cannot but like yoga; he may not be suitable for a yoga teacher. Therefore, if you decide that you do not fit any complex asanas or teaching methods, try the classes of different instructors, and you are sure to find the right one for you.
5. When you have already tried to do yoga at home by video lessons, you will most likely realize that some asanas you do not work as well as the teacher. This will not be quite correct remark: it is impossible to" correctly " rebuild asanas, because each of you is individual, all have different physiology, proportions of arms/legs/body; perhaps, someone has acquired for life injuries. Never forget this, do not" tie yourself in knots " forcibly, breaking your body. In my Hatha yoga classes, I recommend that you keep your eyes closed as long as possible: this will allow you to concentrate on your body, not to look and not to compare yourself with others, but rather to feel each asana.
6. And the last thing I would like to advise everyone who learns yoga at home from scratch – be sure to learn the moral and ethical foundations of yoga (Yama) and the rules of self-discipline (Niyama). Do not be frightened immediately when you start to read about it or watch a video, no one forces you to change all aspects of your life in one day. In my experience, I can say: to change the way of life is gradually, then there will be no" breakdowns", and even if they happen, calmly and even joyfully accept them, because only those who do not do anything make mistakes. And you work on yourself, and mistakes or inaccuracies are inevitable. Do not try to change several habits at the same time: your mind will not be able to control different tasks at once. Set goals in front of you in turn, overcoming one after another. If there is no progress in something for a long time, such as giving up meat, try something else-giving up coffee and sugar. And through time again return to undesirable habits, to again try their forces.
Yoga is a long, exciting journey in which there will be many interesting moments and sometimes unexpected discoveries. And starting today his first lesson at home on the Mat, you will soon be surprised at what your body and your mind.