12 Yoga Guidelines for Beginners
12 Yoga Guidelines for Beginners
Yoga practice has continually grown in popularity with more people seeking to enjoy the benefits associated with the practice. However, if you are new to this practice, it is possible to find it a little bit confusing and a bit curious especially with the different positions and chanting used during the sessions. As a beginner, there are some yoga positions that you will need to master as part of yoga discipline. These positions include cat pose, cow posture, child’s pose and mountain pose among others. This article will give you some useful tips to help you begin in yoga and advance in the practice with time.
What you needs for yoga
- A distraction-free environment such as a room or a garden
- A yoga or exercise mat
- Small, firm pillow (You can opt for a folded blanket if you aren’t very flexible on the hamstring, hips and lower back)
- A long belt or strap for hamstring stretching.
- Folding chair
- Wooden blocks etc
The equipment you need will largely be informed by the kind of yoga practice you intend to engage in. In most cases, some of the items mentioned above might not be required not unless you intend to engage in a technique where they are required.
How to do yoga comfortably and confidently
As with all other exercises, it will be good to approach your yoga sessions with a certain level of preparedness. The following tips will help you get the best out of your sessions as a beginner: –
Don’t attend the sessions on full stomach
Yoga sessions normally involve a lot of hoping and twisting especially around your waist and stomach. It is always advisable to avoid your practice immediately after mealtime as this could lead to a lot of discomfort and hinder the effectiveness of your sessions. It is always advisable to start your session at least one hour after taking your meals and if possible try doing it on an empty stomach. Additionally, eating something light is ok but only if you are starving and unable to hold on until after your sessions.
Have all your equipment ready
Depending on your style of yoga, it is always good to ensure that all your equipments are ready before the session can begin. You should ensure that your yoga mat is ready for use and you can do this by having your own or renting one in the yoga studio. Make sure that all the required pops are in place including the blankets, strap and blocks if they are required as they offer you something to help you in performing the deeper versions of yoga poses. The blanket is essential for making your seated postures and relaxation more enjoyable while blocks and straps are essential as they allow you a bit more room to twist.
Choose the right yoga time
Life can be hectic and easily affect your desired schedule for yoga. It is possible to find yourself distracted especially when you want to concentrate and this makes it very important to treat your yoga sessions with importance so that you can get the best out of each session. You should try and consider what time is best for you based on your commitments but the most important thing will be to ensure you have quality time when you embark on the practice. If you are looking for a restorative yoga session, the best time will be after work and most likely before your bed time. There is no rule governing yoga session times and all you need is to create your own personal time just to make it happen.
Release the tension
Each pose in yoga requires you to relax and enjoy the poses. It is very common for people to clench their jaws, fingers and toes during the early sessions. However, you should try to release the stress from your body and stay relaxed to help you enjoy the poses. A relaxed body will assure you of the best yoga experience while at the same time allowing you to pose for long periods.
Be ready to learn
As a beginner, you might be having so many preconceived ideas about yoga and most of them might be misleading. The best thing is to approach your sessions with an open mind so as to learn the best that you can. It is not a must for you to do some of the things which are common with yoga including chanting and therefore you should feel relaxed as you approach the classes. Do not have some expectations but instead approach your sessions with a beginner’s mind.
Be under a qualified teacher
As you begin your yoga classes, it is always important to have the best experience and impression about the practice. It will be good to choose your teacher carefully and be under someone you know you can trust. Once you have a teacher available, try to keep pace with him/her and move at their sequencing throughout the sessions. Some yoga instructors employ a more hands on approach than others and you should be free to communicate with the instructor as long as you are uncomfortable with any adjustments or touches.
Choose the right attire
You will need to choose your attire carefully when approaching yoga classes or sessions. You can choose to do yoga on barefoot or wear a suitable kind of shoes or socks especially if you have some sort of medical condition or an injury. In addition, you can get any style of yoga pants available or get something breathable and comfortable. Try and avoid any kind of attire that doesn’t stretch or absorb sweat.
Choose your desired yoga type
Before hitting the studio for yoga sessions, it is important for you to carry out a little bit of research and see what is best suitable for you. It will be good to do a little bit of study and see which yoga suits your physical fitness and personality. As a beginner, vinyasa or hatha classes will be highly recommended before advancing to other deeper styles. The choice will be determined by whether you are looking for fast or slow-paced classes but these are just some of the basic styles from which you can upgrade as you continue.
Breathing is one of the concepts behind yoga as it helps you to enjoy deeper harmony between the mind and the body. It also helps you to relax and enjoy your sessions as you do the poses. While relaxing and doing your poses, you will need to breathe in and learn about healthy breathing processes during your sessions.
Don’t push yourself too much
If you have any healthy condition or are pregnant, try to discuss with your yoga instructor or doctor to see what you can or cannot do. It is good to avoid anything that makes uncomfortable or that could endanger your health. Some poses might be able to stretch your body too much and these should be avoided especially if you are not in a good health condition.
Rather than have a long yoga session, it will be better if you did some short and frequent sessions of 15 minutes each every day. Some yoga poses normally come with great mental, emotional and physical effects thus making it good if you can exercise them frequently as opposed to waiting for too long before your next class. These frequent exercises will help your body to relax while preventing any form of rigidness in the body. It is always better to build upon your small exercises with time as opposed to starting from scratch only for you to abandon the process after two long hours of practice.
Start with warm up sessions
When doing your yoga sessions, it is always important to start with, a warm up session which should help bring harmony between your body and mind. This also helps you to relax and approach the tougher poses with a flexible body. It is also good to start your sessions with an easy asana which you should be able to do with rhythmic breathing and much ease. It is always important for you to rest for a while in-between asanas to help your body relax.
Always have faith in yourself and avoid comparing yourself with others in the studio. You can also learn a lot as a beginner using online tools and videos posted by experience yoga teachers just as a way of enhancing your practice. Additionally, it will be good to familiarize yourself with different practices by watching videos online to see how different poses are done. There are many yoga poses with each targeting a different part of the body. for example you will find poses such as mountain pose, warrior, downward dog, bridge pose and tree pose just to mention but a few. All yoga poses offer great benefits which include relaxation, fitness and weight loss.
YOGA LESSONS IN DAMANSARA PERDANA
Maya Yoga Samudraa is the brainchild of its principal, Datin Suleiha Suguna (Sue). It was founded in 2009 but has been operating since 2006 under the name Maya Yoga Studio.
Enjoy a 50% discount on the checkout price by using promo code “AONE50”. T&C applied.