Yoga beginners want to learn effective asanas as soon as possible: handstands, complicated turns, splits. But you have to start your yoga journey not with that, but with the basic asanas. We show which ones.
How to start training
The first and most important rule: you should not start delving into practice while developing complex settings. The practice should begin with simple asanas. For the first classes, standing postures, abdominal bends (for example, Shalabhasana) are suitable. A beginner should not learn complicated asanas for self-affirmation. Remember the ahimsa principle – do not hurt. It is important to develop awareness in action.
What not to do in yoga
Strive for real results by overcoming the pain. Yoga is not a sport and you should not aim to master any particular asana at any cost. Yoga is primarily an attention management tool and only secondarily a physical training system. Learn to be mindful and listen to your body. Indian philosopher and author of yoga treatises Patanjali wrote that asana is a comfortable and pleasant position of the body. You have to be comfortable with that.
Try to feel the difference between effort and violence, focus on your feelings. Also, at the very beginning of your practice, avoid asanas in which you twist and bend or bend and twist at the same time.
Don’t forget to warm up before exercising. Sukshma-vyayama helps prepare your joints, muscles, and ligaments for the strain.
As you understand that you are doing everything right
If you study with a teacher, he will correct you and help you to reconstruct the asanas correctly. If you practice alone, you have to do it yourself. Focus on what? First of all, you should not feel any stabbing pain (e.g. mild muscle discomfort, e.g. when stretching). Second, you must be comfortable in this position. When performing an asana, you should feel both power and stretch. Only then can we talk about correct implementation.
Control the position of the spine and pelvis, do not sag, increase the curvature of the lower back, do not put pressure on the neck, shoulders and face – these “points” in yoga poses most often interfere with correct poses.
Regardless, it’s worth talking about breathing. Unlike sport, yoga breathes only through the nose: inspiration and expiration occur through it. The longer you breathe in and out, the better. With deep breathing, the heart is not overloaded, the nervous system is at rest, gas exchange in the body improves. Such breathing will calm your mind.
Be sure to watch the video tutorials on mastering yoga breathing.
What asanas should a beginner start with?
Complex of yoga asanas for beginners
It may be difficult at first to hold the poses for the stated length of time, but with regular practice this will pass.
How to create an activity
- Perform asanas one after another at your own pace
- Breathe calmly and deeply enough, try to lengthen the exhalation
- Track the sensations in the body – if you feel uncomfortable, exit the asana
- Finish with Shavasana
- Do this program 2-3 times a week
To perform asanas, you need a yoga mat and a yoga strap (this can be replaced with any non-elastic strap).
Vrikshasana
Stand up straight with your feet shoulder-width apart. Keeping both sides of the pelvis in the same plane, shift your weight to your right foot. Bend your left knee, lift it forward and up, then turn left and place your foot on your right thigh. Pull the lace up, don’t bend the waist. Hands up. Maintain balance, work the muscles of the press, buttocks and legs. Stay in this position for 5-10 breaths and then repeat the same on the other side.
The position of the standing dog and the standing dog
Lie on your stomach, put your hands at about armpit height with your elbows bent. Gently raise your body over the mat, push your hands off the floor, actively work your push, glutes, and arm muscles, and relax your lower back. Then lift your legs off the mat, leaning on your hands and fingers. Open the chest. From this position, swing your arms forward, tilt your pelvis back and up, plant your feet on the floor and drop into a downward facing dog position. Actively train your arm muscles. Stay in this position for 5-10 breaths and exit the asana.
Uttanasana
Stand up straight, feet hip-width apart. Lean forward, bend your knees and support your stomach on your hips, grasp your knees with your hands. From this position, gently straighten your knees and press your stomach against your hips. Stay in this position for 5-10 breaths and exit the asana.
Trikonasana
Stand up straight with your feet shoulder-width apart. Step back with your left foot, rotate your left foot slightly diagonally, and rotate your right foot forward. From this position, move your pelvis to the left (legs and back should remain level). Bend your body to the right, lower your right hand onto your shin (or the floor), stretch your left hand up. Look at the left hand. Stay in this position for 5-10 breaths, return to the starting position and repeat the same on the other side.
The position of the boat
Sit on the mat with your legs straight, bend your knees, press your hips into your abdomen, and place the center of the yoga belt on your feet (a robe belt will do), grasping the edges with your hands . Gently lift your calves parallel to the floor, pull the parting up, straighten your back and lean back slightly with your body. Train your abs. Keeping your balance, gently straighten your legs and release the tension on the harness. Stay in this position for 5-10 breaths and then exit the asana.
Paschimottanasana
Sit on the floor with your legs straight, put the strap on your feet or grasp them with your hands. Gently bend your body forward and try to bring your stomach into your hips. Don’t slouch, stretch the top of your head forward and forward. Stay in this position for 10-15 breaths and then come out of the asana.