Yoga: where to start?

However, there is yoga as a circus club, where the main goal is to do some khanumasana in a short time and show everyone your incredible abilities. There is yoga as a spiritual path. There are generally prohibitive for my understanding of yoga with periodic starvation, severe dietary restrictions the rest of the time, the use of terribly inconvenient eco-friendly rugs, the practice of all kinds of strange "methods of purification" - I consider it a complete obscurantism, and meetings of such yogis are, in my opinion, not much differ from the sect.

Although everyone who begins to practice and finds pleasure in yoga is changing. Not in the sense that smoking incense and dubious dancing in the company of strange people cannot be avoided. Simply, there are skills to manage your emotions, changing taste preferences, even sex becomes different. In my opinion, yoga is a way to better know your body. Think about why you need yoga. Spiritual path? Look for the teacher. Sport? Download the beginner's classroom programs and get started. Photos in leggings? Buy a SLR camera.

Photo posted by deemoi (@deemoi)May 19 2016 at 2:35 PDT

Why is it important to prepare

Prose trivia solve a lot. After the first lesson, I realized that without a rug, nothing could be done. The legs are slipping, the floor is too hard, the usual mat for fitness is more disturbing than it helps. We need a good, special sticky (!) Yoga mat.

In my town to buy a yoga mat turned out to be a problem. Fitness mats are non-sticky, slip. Mats for yoga type Naykowski very thin and also imperfect. My first rug was the only sticky in the whole sport store - there was nothing to choose from, and I took it. He was with me for six months, until he began to crumble and acquired a completely indecent color.

Then I decided to order a real yoga mat (their price ranges from $ 50 to $ 500). And what I can say: I am terribly sorry that I did not do it from the very beginning. He is perfect. It is securely fixed on the floor. Its surface is matte, slightly rough - this is what is needed so that the arms and legs do not move even a millimeter, even in the most complex asana. When you do fitness - these little things are not important. And in yoga, the muscles that are needed are not exactly tense, if the arms or legs slide off, which means that the quality of the practice will be much worse.

Photo posted by Kerri Verna (@beachyogagirl)May 19 2016 at 11:50 PDT

Clothes matter too.If the practice is in a cool room, it is better to wear leggings (I prefer synthetic ones, because cotton is felt on the body, and synthetics perfectly fits the skin), and also leggings — especially their neediness is felt during stretching. It is convenient for me to practice in a sports bra or a cotton T-shirt. I don't like the synthetic “top” - it's unpleasant for the body. What yoga is doing barefoot, I think everyone knows?

The beginning of practice

Boyko in the book "Yoga, the art of communication" writes that it is important to start the practice without warming up. A run or other cardio load activates the sympathetic nervous system, adrenaline is released, excitement dominates in the central nervous system. Then, when we start the practice, it is necessary to create a “connection” between the head and the body, align the breathing, calm down. In other words, activate the parasympathetic nervous system, turn on the "kingdom of vagus", adjust the body to restore. Sympathetic and parasympathetic - antagonists, so in the words of Boyko there is logic.

However, my own practice has shown that it is more comfortable for me to work with a heated body. To this end, you can perform several rounds of surya namaskar or candra namaskar (depending on the time of day), "snap" in the rack on your hands or resemble them along the wall.By the way, not only dynamics helps to warm up. Statics does not work any worse: if you alternate different planks, for example, with variations in the posture of a chair, you get a great workout.

Video posted by Rachel Brathen (@yoga_girl)May 3 2016 at 8:33 am PDT

A lot of videos for beginners start with the fact that a beautiful woman with the perfect press sits in a lotus position and advises to “breathe”, to tune in to practice. It does not work for me. I'm not patient.

What's next?

Again, talk about my own experience. If you give a uniform and daily power load on the hands, back, press, legs - you just do not have time to recover. Therefore, it is logical to alternate power asanas with emphasis on different areas. Stretching is better to do always and not to neglect it. I have progress in asanas, where flexibility is needed, very slow. But the "rollback" back is always noticeable, even if I only forgot about two or three days to stretch. In addition, power asanas are pure fan. And stretching is real yoga: focusing on breathing, awareness, contact with your body.

What should be the duration of the workout?

I was on the eve of a child psychologist, and she gave me advice on the duration of developmental activities with her son: “Finish a minute earlier than he gets bored.”In my opinion, this is ideal for regulating the duration of practice.

I never engage in power. And always take into account the cycle time. For example, never in “these days” do not do inverted poses. I do not zealous with stretching, because I feel any pain much more strongly. My training can last 30 minutes, and maybe 2 hours.

Down with makeovers

I noticed that popular yoginis do not like the question of how much they practice. Because one person can do Bacasana in the second lesson, and the other in the second year of practice. It is clear that everyone wants to look like D'Artagnan in multicolored tights. However, in actual fact, it turns out that only those who were a cheerleader, a gymnast or a professional ballet dancer can immediately sit on the splits. And all the stories about “two months of practice and confident khanumasana” are fiction. Attempts to repeat this glorious path end in injury.

It is always useful to remember the most vulnerable places that are most often injured. This is the neck, lower back, knee and hip joints, wrists. Even a novice can sit in the lotus position. However, it will be a rather strange sight: ankle joints that are arched to the stop and motionless hip joints. This is nothing but pain and damage to the ligaments, will not.Therefore you should not do anything through pain, trembling muscles, shortness of breath, blurred vision, dizziness or nausea. This will not bring progress, only trauma.

Photo posted by Laura Kasperzak (@laurasykora)May 18 2016 at 9:07 PDT

If you want progress, do not neglect the prosy swing of the core muscles, push-ups and other "preparatory" exercises that can hardly be called truly yoga. Due to this, real breakthroughs occur: for example, one after another, balances on hands begin to turn out. Someone finds pleasure in leisurely practice without “breakthroughs” - here it is quite possible to do only by alternating simple asanas.

How to finish the practice

Hurray, shavasana! In the posture of the dead body, you can focus on breathing, feel how the pulse slows down, feel the weight of your body, consistently relax all your muscles - from the face to the feet. I always feel very clearly how my neck and shoulders relax. Very pleasant feeling.

The universal recipe "how to start practicing yoga" again failed. This is not surprising: everyone has different opportunities and expectations, which means that the practice will be different.Look for your ideal asana sequence, recognize your body, have fun. Namaste!

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