top 10 tips a yoga practitioner should know to get the … · 2018-02-05 · top 10 tips a yoga...
Post on 08-Jun-2018
214 Views
Preview:
TRANSCRIPT
1 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Top 10 Tips A Yoga Practitioner Should Know
To Get The Most From Your Yoga Practice
2 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
DISCLAIMER AND/LEGAL NOTICE
The Publisher has strived to be as accurate and complete as possible in the
creation of this report, notwithstanding the fact that he does not warrant or
represent at any time that the contents within are accurate due to the rapidly
changing nature of the Internet.
While all attempts have been made to verify information provided in this
publication, the Publisher assumes no responsibility for errors, omissions, or
contrary interpretation of the subject matter herein. Any perceived slights of
specific persons, peoples, or organizations are unintentional.
In practical advice books, like anything else in life, there are no guarantees of
results made. Readers are cautioned to reply on their own judgment about their
individual circumstances to act accordingly.
ALL RIGHTS RESERVED
No part of this report may be reproduced or transmitted in any form whatsoever,
electronic, or mechanical, including photocopying, recording, or by any
informational storage or retrieval system without expressed written, dated and
signed permission from the authors.
This report is for informational and educational purposes only and the author
does not accept any responsibilities for any liabilities resulting from the use of
this information. While every attempt has been made to verify the information
provided here, the author and his affiliates cannot assume any responsibility for
errors, inaccuracies or omissions. Any perceived slights to any specific
people(s) or organization(s) are purely unintentional.
3 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
TABLE OF CONTENT
The Advantages of Yoga 4
Benefits of Yoga 5
Important Mindset and Expectations For Beginners 10
Advice For Beginners 13
Different Types of Yoga 17
Yoga Poses For Beginners 19
Avoiding 3 Common Beginner Mistakes 22
What Beginner's Should Know About Yoga Class At Gym and Yoga Center 25
Yoga Exercise At Home 26
Conclusion: Don't Procrastinate, Start Yoga Today 28
4 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
The Advantages Of Yoga
The importance of yoga in today’s world has a lot of definitions floating
around; however, if we go back to the roots of the word, we find that the term
'Yoga' has its origins in Sanskrit. It means to unite - Yoga helps the body to
unite with the other vital metaphysical aspects of the mind and spirit. It is also
often defined as a lifestyle which aims to have a healthy mind within a healthy
body.
Most simply defined, yoga is a set of poses or 'asanas' , coupled with breathing
techniques, which help impart strength and flexibility to the body while helping
to balance the mind and its' thinking. Unlike other physical forms of exercises,
like the aerobics, by practicing yoga, one can not only achieve physical health,
but also mental and spiritual well-being.
The aim of yoga is to promote overall well-being of the body. And though, it is
found beneficial for a variety of conditions, it is not considered a therapy for
specific illness. Unlike other forms of exercises, yoga has a more holistic
approach to teach the people the right way to lead their lives disease free and
stress free.
In today's world, all
of us suffer from
stress and a perpetual
anxiety to perform
well, leading to a
plethora of diseases
that we expose
ourselves to. Yoga
aims to calm and
compose our minds
and help us focus
clearly on what really
matters - good health
and the happiness that accompanies it!
Due to its holistic approach, as mentioned earlier, yoga does not draw any
demarcating line between the realm of mind and realm of body. Yoga does not
make any distinction because, in the world of yoga, mind and body are the two
integral parts of a whole, which cannot be separated.
5 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Benefits of Yoga
Mental health
· Let us first begin with the benefits of Yoga on mental health. After all, good
mental health is of paramount importance for being healthy physically as well.
As advised above, breathing technique forms an integral part of Yoga. Do I hear
you asking 'how?'It really is very basic - by breathing deep and right, something
that you would be doing when you practice Yoga, you are inhaling more oxygen
and allowing the cells of your body to have access to that oxygen for a longer
period of time.
· A common practice in yoga is to
breathe only from one nostril at a
time, while holding the other one
closed with the tip of your finger.
Medical research has shown that this
boosts increased activity of the
opposite side of the brain, leading to
better cognitive performance and
tasks associated with the other side of
the brain. Regular yoga practice helps
children with attention deficit disorder
and people suffering from anxiety,
depression and mood swings. It also
helps keep the mind calm and reduce
stress and thereby increase the general
well-being of the person.
Strength
· Ever wondered, why so many of us, after a hard day's work, come and plonk
ourselves, on our home sofas, with very little energy to even fetch a glass of
water for ourselves. This is caused by lack of inner strength. Certain asanas of
the yoga help generate inner strength. Inner strength is essential in doing day to
day activities and in preventing you from injuries. This is especially useful, as
6 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
we grow old and need more energy
and strength to do the same
activity.
Flexibility
· The popular notion that you need
to be flexible in order to do yoga
is incorrect; it is really the other
way round - you should do yoga
so that you can be more flexible. If
you have a flexible body, you find
it easy to do tasks. A lot of poses
in Yoga concentrate on stretching
and improving your flexibility.
· With yoga, not only the muscles of the body, but also the softer tissues of your
body are worked out, resulting in less build-up of the lactic acid, which is
responsible for stiffness in various parts of the body. Yoga increases a range of
motions of the less used inner muscles and helps in lubrication of joints. The
result is a more flexible body, able to perform tasks easily!
Cardiovascular
· Yoga has a lot of positive effects on the cardiovascular system of our body. A
healthy cardiovascular system is responsible for preventing heart attacks,
strokes and hypertension. Heart disease is a problem which has roots in an
improper lifestyle, faulty diet and negative thinking. Our thoughts, emotions
and feelings affect our body and negative emotions/thoughts send a series of
complex and unhealthy chemical processes throughout the body, giving alarms
that something is amiss. Yoga tends to control these by bringing in fresh life-
giving oxygen. The anti-oxidant properties of Yoga help in preventing the
negative emotions and promote a general well-being in the body.
7 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Joint pain and arthritis
· The general tendency of people suffering from joint pain, inflammation and
stiffness is to avoid exercise. Yoga helps prevent advancement of this malady
by toning the muscles and loosening the joints. When a person suffering from
joint pain practices yoga, the gentle stretching and strengthening movements of
the various Yogic poses, improves the blood flow to the muscles and tissues
supporting the joints, thereby making it more comfortable to move.
Respiratory problems
· Practice of certain asanas of
Yoga has helped check chronic
cases of Asthma and other
respiratory problems. When
the nasal passages get
inflamed, they start producing
mucous in excess making it
difficult to breathe and often
have common symptoms like
coughing, wheezing etc.
Respiratory problems could
also be caused by multiple
factors like allergy, exercise,
weather change etc. By
practicing yoga, the lungs
capacities increase and so does
stamina and stress on air
passages is reduced.
Back pain
· Yoga has helped innumerable cases of back ache. Back ache is caused due to
stress and tension in the muscles supporting the spinal cord. Back ache may be
caused due to improper postures mild injuries, which have been left untreated
etc. Yoga has seemed to help cases of back pain by enhancing flexibility and
strengthening the muscle groups supporting the spine, helping the body to
maintain an upright posture. It eases the back pain by increase in blood
8 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
circulation and getting healing nutrients to the injured muscles. Apart from
healing injured muscles, it also prevents further injuries by strengthening the
muscles.
Memory Improvement
"Memory is the measure
of ability to reproduce
the knowledge that is
known", says
Yogacharya Vishwas.
"Memory is holding on
to that which has been
known."- The Hindu
Texts.
· Yoga helps in retaining information better and for a longer period of time due
to its focus on concentration and meditation. By breathing right, concentrating
and meditating, more blood flows to the brain , making it supple and ready to
accept more information and reproduce that information when required.
Obesity
· Obesity is when a person
weighs more than his normal/
stipulated weight. This may
be caused due to faulty eating
habits, stress related eating,
imbalances in the digestive
and endocrine system or even
something as basic as less
physical exercise. Yoga helps
obesity by inhaling more
oxygen, which helps in
breaking down fat cells and increasing your metabolism. Also, it helps remove
sluggishness from the digestive and endocrine systems, making them work
better.
9 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Anti-Ageing
· Regular practice of yoga has anti ageing effects. Yoga revitalizes the mind and
makes the approach towards life positive and stress free. Apart from this, a
person practicing yoga regularly is more flexible, fit and mentally agile. Overall
happiness and positive attitude towards life reflects on the face , leaving it
glowing and reverses the ageing effect internally.
The importance of yoga in today’s world has a whole lot of other everyday
benefits such as sound and deep sleep, high energy levels etc. However, the key
to deriving these benefits is to be consistent with Yogic practices and do it
under the supervision of a well-trained yoga teacher.
10 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Important Mindset and Expectations For Beginners
Yoga has been in practice since a long time, and followers of yoga positions and
continuous practitioner benefit by it through their mind, muscles and even the
internal body systems. With time, its popularity has only shot up. But before
one initializes it, one must have a fair idea of its impact to squeeze the most out
of the yoga experience. So let’s start with some tips before you begin with your
mental and spiritual body set-up.
• Continuous practice
Yoga practice should be continuous, not only in the class under an expert
teacher, but also at home, which will make the body and the mind feel at peace.
For a newbie, regular practice will make the benefits more pronounced which
will result in further involvement in yoga. In yoga, the number of times you
practice your position is more important than the duration of each session that
you enter into. A very minor part of your daily schedule, if devoted to yoga, can
do you a world of good.
11 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
One important thing to remember while doing yoga is to get the positions right.
Most of the TV shows and self-help books will suggest practicing yoga more
often but what they skip to remind us is the right poses that one must strike
while doing this exercise. Extending oneself more in each session will help, and
one must not only practice the poses one is comfortable with, but also try to
practice those with one he is struggling.
This will ensure that the practice session is more fertile and gives one the self-
belief to do even better, and will make him realize that he’s doing well.
• Peaking your potential
Getting rid you one’s ego is one of the most important aspects for the novice.
To give it the best shot to maximize the utility derived from the yoga exercise,
one must not try to just make an impression on the teacher or the fellow
learners. Self-study is the nucleus of yoga therapy. Instead of being an exact
replica of the teacher or a good student, one must try to improvise and then
maximize his own potential and benefits derived from the class.
12 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
• Who am I?
One of the fundamental features of yoga is to remember oneself, remember who
he is. Instead of going deep into his yoga poses, one must realize how deep he
has actually evolved with the therapy, himself. Learning about one’s inner
attention is important in yoga. While practicing, with the aid of the guider, one
must strive to use that attention and get most of his poses. It’s only secondary if
the physical position is not altogether perfect.
13 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Advice For Beginners
Yoga has been around for centuries, but it has become popular over the world
only during the past five years. It offers tremendous health benefits if only yoga
is done regularly. For a beginner, yoga holds the door open to many
possibilities, as yoga can cure a lot of health problems, help one reduce weight,
and also tone one’s body.
Yoga: Types
There are many types of yoga to choose from. Since you are a beginner, you
should go through all the various types of yoga and choose one which suits your
personality, condition of health and fitness level.
Understand what each kind of yoga offers and select the sort which you know
you will be able to perform without straining your muscles.
Yoga: Instruction
Since you are a
beginner, you
should definitely
consult a yoga
instructor. An
experienced yoga
teacher should
supervise you while
you do yoga. He or
she will also help
you select the type
of yoga which is
suited to your
body’s fitness and
health. It is vital that
you are able to maintain the correct body alignment. A yoga instructor will help
you made adjustments so that you don’t hurt yourself, and also offer changes to
the posture if you have any physical limitations. A teacher will also be able to
help you get the most out of every yoga pose so that your health problems are
14 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
all targeted and solved in the shortest time.
Yoga classes are offered in many gyms and studios. Since is many of these
places the first yoga class is free, you can try different places and see which one
suits you the best.
Yoga: Attitude
Your attitude is
important during
yoga lessons. You
have to remember
that yoga is
absolutely non-
competitive.
You only have to
concentrate on your
body and its
responses to yoga.
You might want to challenge your body and make it more flexible, but always
listen to your body’s complaints. If
you feel the slightest pain, then come out of the yoga posture or ease up a bit.
As a beginner, you do not have to do each yoga pose perfectly. It is normal for
your body to protest a bit. Always listen to it.
Yoga: Breathing
It is very important that you breathe properly during your yoga poses. Breathe
in and out through your nose during yoga, and breathe deeply. Proper breathing
will help you to feel more relaxed and also to do the yoga poses better. In case
you feel a tense spot on your body, try and channel your breath to that area in
order to relax it. Whenever you feel that you are not being able to breathe
properly, immediately come out of the posture.
Get yourself a yoga beginner’s kit which contains a sticky mat, a strap, and a
couple of yoga blocks and maybe a yoga video. Yoga is best done on an empty
15 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
stomach, but do drink a lot of water before and after yoga practice to prevent
dehydration.
Yet it’s wise to note that, before going into yoga practice, you should ask
yourself some important questions. These questions don’t have a right or wrong
answer. They are merely meant to stimulate your own thoughts and give you
the mindset that you need in order to succeed as a student of yoga for the long
term.
Here are the basic questions that you should ask before starting any yoga
program:
* What are my reasons for starting a yoga program? Are they realistic?
* If my yoga program involves some degree of physical strain, such as certain
postures in hatha yoga, have I received medical clearance from a qualified and
certified health professional to ensure that I don’t injure myself?
16 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
* Are my goals for pursuing a yoga program (or programs) clear and positive?
Do I know what I want to achieve?
* Am I prepared to commit the time necessary to really get the most of out of
my yoga experience?
* Are there people around me who might negatively try and talk me out (or
mock me out) of pursuing this path of personal development? Should I either
avoid such people, or ask them to respect what I’m choosing to do?
Please note that these are just basic questions; and this isn’t an exhaustive list.
The point here is really that you should be clear and confident about your choice
of experiencing yoga.
17 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Different Types Of Yoga
There are a lot of places offering yoga classes taught by trained and experienced
instructors, and there is also a great number of types of yoga available. There re
types such as Ashtanga Yoga, Iyengar Yoga, Hatha Yoga, Bikram Yoga,
Vinyasa Yoga, Power Yoga, etc. So, if you don’t take a well-informed person’s
opinion, you can easily get confused as to which type will suit you.
Ashtanga Yoga: In
Sanskrit, ‘ashtanga’ means
‘eight limbs’. This yoga is
quite energetic and intense,
and involves a set of asanas
(poses) which is coordinated
with breath. Ashtanga yoga
can be quite exhausting as it
requires you to shift quickly
from one asana to the next.
You have to be quite
flexible to do this type of
yoga, and it helps you to
increase your body’s
flexibility, strength and
stamina a lot since it is so
demanding physically.
Hatha Yoga: ‘Ha’ means
‘sun’ and ‘tha’ means
‘moon’ in Sanskrit, which is
an Indian ancient classical
language. In contrast to
Ashtanga yoga, the Hatha yoga
is slow-paced and mild, and it is best for a beginner to yoga to start off with this
yoga. Since it does not involve any difficult asanas, a beginner will be
comfortable with this type of yoga. Like all other types of yoga, the Hatha yoga
aspires to bring together the body, mind and spirit.
Iyengar Yoga: This yoga is founded on the teaching of B. S. Iyengar and
focuses on the proper alignment and form of the body. While Ashtanga yoga
18 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
involves moving fast from one asana to the next in the sequence, Iyengar yoga
concentrates on holding one pose for a longer time before moving on to the
next. For this type of yoga, you will need blocks and straps to help align the
body into various poses.
Power Yoga: This type of yoga is based on the Western interpretation of the
Ashtanga Yoga. It does not always stick to the correct sequence of asanas as
prescribed by the Ashtanga yoga, but it does involve moving through various
poses without stopping and starting again.
Bikram Yoga: The Bikram
yoga is also known as the
‘Hot Yoga’. This is because
it is practiced in a room
which is heated to 105
degrees and has a humidity
of 40%. Usually, the Bikram
Yoga involves a sequence of
26 different asanas, and the
heated atmosphere helps to
loosen muscles. The hot
room temperature makes
people perspire a lot, and this
helps to wash toxins out of
the body.
Vinyasa Yoga: ‘Vinyasa’ means a breath-coordinated movement and this is yet
another rapid kind of yoga. It begins with salutations to the sun and continues to
strong stretching. Each asana is balanced with a counter-asana.
There is no rule about you sticking to one kind of yoga. You can start with an
easy one and proceed on to more difficult ones.
19 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Yoga Poses For Beginners
A good yoga session should last about 30 minutes and it is best to use an
exercise mat or blanket to sit on. Yoga poses for beginners fall into several
categories and these will be explained below.
Standing Postures: These poses in the upright position help to relieve the
tension and the aches and pains in your body on the outside. While internally
they help keep the kidney’s functioning correctly. Your circulation and
breathing could improve along with your pelvis and lower back area. With
regular practicing standing poses will help improve the strength of your knees,
shoulders, hips and neck.
Seated Postures: These consist of poses which are performed while sitting
down. They are calming poses which have been proven to help relieve stress.
You will find that your nerves become relaxed and soothed and you will feel
less tired. Many people find that they sleep much better after performing these
types of poses.
20 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Reclining Postures: Poses in this class fall into two categories, the prone and
the supine pose. The prone poses are the ones done on the floor with you facing
downwards. Prone poses help to rejuvenate and energize your body. You are
usually lying on your stomach or holding yourself on your hands and knees. The
supine poses are those done while lying on your back. These are more restful
poses and are normally done at the end of the yoga session.
Forward Bends: These movements help to strengthen your lower back and your
hamstrings. They also help with improving your circulation and your digestion.
Back Bends: These movements help to encourage deep breathing and are great
for anyone suffering from depression. Your body and mind will feel more
energized after performing these movements.
Side Bends: These movements help to stimulate some of your organs including
the stomach, liver and your kidneys.
Twists: These poses can be done in either a sitting or standing position. The
sitting twists are very intense and increase the mobility of your spine. These
poses are also great for relieving headaches, stiff neck and shoulders and
backache.
Inverted
Postures: An
inverted posture
reverses gravity
and brings fresh
blood to your
heart and head.
These poses are
great for anyone
needing to
improve their
circulation and
refresh your
tired legs.
21 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Balancing Postures: These poses will help develop strength and agility along
with improved muscle control and coordination.
Yoga is considered a full body workout because it moves your body in all
directions in a very gentle way. Each muscle group becomes stretched and
toned. You will find that you develop more flexibility and enjoy greater
mobility in your everyday life. Yoga is particularly helpful for anyone suffering
from circulatory and breathing problems.
22 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Avoiding 3 Common Beginner Mistakes
Uncertainties are normal whenever you start on something new and these
uncertainties could lead to negative first impressions, thus resulting to backing
out and not wanting to try the same activity again. The same goes with yoga.
Yoga exercises can provide you with lots of benefits, both physical and spiritual
and missing out on its important elements can result to negative results.
Avoiding yoga beginner's mistakes is of utmost importance and 3 of these
common mistakes include the following:
1. Not knowing what
you want from the
practice
You may not be aware
of the fact that there are
various styles and forms
of yoga and these have
their own different
attractions. Before
enrolling in a yoga class,
it is necessary to
determine first what
attracted you to yoga and
from there; you can start
investigating the
different styles that will
cater to your attraction.
You can set goals and
these goals can be mental, physical or spiritual. Once you have set your goal,
you can now discuss this with your yoga instructor before you begin with the
classes. Your instructor will be able to discuss with you your goals and give you
advice on how you can easily achieve it. However, make sure that you have a
set timeframe for these goals to make it more measureable.
23 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
2. Jumping in Feet First
Once they have decided to attend a yoga class, some people tend to head on and
jump to a 12 month class. Take note that these classes normally require an
upfront payment and it progresses from one level and so on as the week
progresses. Although learning yoga is fantastic, you should not opt for a 12
month class, as you are not yet sure if the class you opted for is ideal for you.
The best thing that you can do is to join beginner yoga classes first. Once you
have attended these classes, you can easily determine the type of yoga that you
want for yourself and your goal.
As these classes were designed to give students a broader understanding on the
different types of yoga, the levels of students also vary and the instructors are
normally strict. However, this is beneficial for you because as mentioned, it can
help you determine the type of yoga that will be most suitable for you without
involving any huge financial outlay. You will not be required to attend every
class as well, so you will not fall behind when you miss a class, unlike in longer
courses of yoga.
24 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
3. Choosing the Wrong Instructor
Yoga instructors should have been an apprentice of a skilled guru for several
years before being able to teach simple yoga techniques. However, there are
yoga instructors who just went through a 3-day course and this will definitely
make a huge difference. Proper yoga techniques can be achieved depending on
the level of abilities and skills of the instructor that is why it is necessary to find
the right instructor for your yoga class. Although unqualified yoga instructors
are not necessarily terrible, qualified instructors are still your best option.
Avoiding yoga beginner's mistakes can help you succeed in learning yoga
techniques and in achieving your goals. If you can avoid the common mistakes
mentioned above, it would be a lot easier for you to learn this practice and be
able to reap its benefits without wasting your time and effort.
25 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
What Beginner's Should Know About Yoga Class At Gym and
Yoga Center
Commonly, a yoga class at a gymnasium will be more centered on the strictly
physical advantages of yoga, while one at a yoga center might dig more into the
spiritual side.
A few individuals discover that the physical practice of yoga gets to be a
gateway into a spiritual exploration, while other people simply enjoy a
wonderful low-impact workout that makes them feel awesome.
Whatever your disposition, you'll be able to discover a yoga class that
accommodates your style.
Yoga has a lot of advantages,
it betters the flexibility of the
body, one’s strength grows
and it is a great way of dealing
with tension. Stretching out
your body in new ways will
assist it to become more
flexible, bestowing greater
range of motility to muscles
and joints. Yoga poses call for
you to support the weight of
your own body in novel ways
bettering both your physical
strength and muscle tone.
Physical activity is great for
relieving tension, and this is
especially true of yoga. Because
of the concentration demanded, your daily hassles, both large and small, appear
to melt away during the time you're doing yoga.
Yoga is separated into 8 sections known as the 8 "limbs" of yoga. Every limb
relates to a facet of accomplishing a healthy and fulfilling life, and each builds
on the one before it. You might be surprised to hear that only one of the limbs
affects the performance of yoga postures.
26 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Yoga Exercise At Home
How To Get Started With Your Yoga Workout
If you have decided to start participating in yoga as a way to get fit, then you
have chosen an ideal exercise. Not only is yoga great for your body, but it can
be a wonderful stress and relaxation method. Yoga has been shown to be
extremely helpful for many health issues including Asthma and back pain.
Your Yoga Room
To get started with yoga at home you
want to set yourself up a yoga area or
yoga room. This will be a quiet place
that you can exercise in without being
disturbed. The basic equipment you will
need to get started with includes:
• Yoga mat
• Yoga DVD or Book
• Towel
• Bottle of Water
As you become more advanced you
might wish to start using yoga blocks
and straps in your routine.
The Basics of Your Yoga Workout
When you first start practicing yoga you should concentrate on learning the
basics first. This includes how to hold each pose and very importantly how to
breathe correctly. At first these are the only two things that you should be
focusing on.
When you have the basic yoga poses down then you can start adding additional
movements. At this time you can start including some form of yoga meditation
if you wish. Many people like to include this at the end of their yoga session.
Meditating helps you to relax and rejuvenates your body before heading back to
your daily schedule.
27 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Setting Up Your Yoga Schedule
When you first start your yoga workout you should only spend a few minutes on
each pose. If you can’t manage very much at first, don’t worry, your body will
adapt quickly.
During your first week try to practice yoga for 15 minutes each session and aim
for two to three sessions each week.
As you become more
accomplished then increase
this time to 30 minutes each
time. A good routine to
follow is one that includes
lots of stretching. Then you
want to get into poses and
hold each one for as long as
you can. The seconds will
turn into minutes if you
keep persevering!
In time you can then add a
session where you do
standing and seated poses separately. You can practice yoga every day if you
wish. If you go this route then use three days a week to do a shorter yoga
workout. Then aim for a longer and more intense workout on the other four
days.
Because you are practicing yoga at home, you don’t have to worry about
missing classes or taking a shorter class. Do what your body feels comfortable
with as much as possible. Don’t feel bad about taking a day off, rest up and
relax by taking a hot bubble bath. Then resume your schedule again.
Once you have your home yoga area set up, use it to your advantage. Why not
see if you can get your spouse or boyfriend to workout with you? Yoga for men
is on the rise and they might just discover how much they can enjoy doing a
yoga workout with you!
28 | ( C ) C o p y r i g h t w w w . Y o g a - A d d i c t . c o m
Conclusion: Don't Procrastinate, Start Yoga Today
As we have learnt throughout this guide, Yoga is more than just stretching; it is
a spiritual experience as well as a physical one mastering exercises and postures
as well as your breathing. Yoga is considered by some to be an alternative for
medicine. It has a lot of benefits not only to the physical but also to the mental
state of a person. So to conclude this beginners guide we will recap what we
have just covered
How Does One Get Started With Yoga?
Although it is perfectly fine to practice yoga at home with instructional videos,
it is still recommended for beginners to take basic lessons. Learning the proper
way of breathing and the proper way of doing basic poses will be helpful to
maximize the health benefits. Everyone should have all the necessary items
which include yoga mats, straps and proper attire. Knowing the basic order will
also help beginners prepare for the sessions. Warm-up poses are done during the
first few minutes followed by the poses in their respective order - standing,
sitting, twists, supine and prone. Finishing poses are done at the last part of the
session which aims to cool down the body.
Yoga is great for
everyone. Don't
procrastinate and start
yoga today to reap the
benefits.
top related