Update: February 2019
Yoga is a popular destination accessible to anyone with any
level of physical training at home. How to start
do yoga at home? Which asanas are suitable for the unprepared
man? How much time to practice? These and other questions
they ask themselves people who dream of understanding all the secrets of ancient art.
To правильно заниматься йогой, лучше всего пройти курс под
the guidance of an experienced coach, but you can try to learn
It would seem that there is plenty of information, but this is exactly what confuses
sense: remember everything at once is impossible, but to put together – even
more difficult. In this article we tried to collect all the tips for
newbies and answer the most popular questions.
Where to begin
- Start with the theory – get acquainted with the direction, its history and
features. Start right now and not with the next one.
monday Pay special attention to the results that you can
to achieve, recommended nutrition, contraindications (see
useful yoga for health).
- After теоритической подготовки приступите к выбору места для
classes – this is probably one of the most important preparatory
moments for homework. It should be quiet, cozy and
necessarily a clean corner or a warm room without drafts,
bright light, with a minimum of things and distracting objects. Coziness and
heat is extremely important: in a cold room, muscles and ligaments are slowly
keep warm, which increases the risk of injury and sprains.
If you can not create a perfect silence – buy earplugs.
- Prepare a clean natural fiber mat – bamboo,
flax or special for yoga. Also stock up on an eco-friendly blanket,
which you can throw on your shoulders during meditations. And the last –
Prepare comfortable clothes, not constraining movements.
- Immediately make time for classes in which no one and nothing
will distract you from practice, including pets,
phones, clock ticking, etc.
Make a schedule and stick to it: it’s not just a moment
discipline, but also a guarantee that classes will be held in one and
the same time. The first time should be spent on yoga 15-30 minutes and
bring up to 1-1.5 hours considering that you practice daily.
The second option – two-hour classes in 2-3 days.
Important! Information about yoga, which allows you to start to engage in at home
alone, more than enough. But мы советуем начать
engage with a professional, attend at least a couple of classes.
A specialist will help you choose suitable asanas or adjust those
exercises that you like, under the level, health,
age and sex of a person.
The whole direction is devoted to breathing – pranayama. Lovers
it is enough to master the basic principles of breathing, without which classes are not
will be so effective.
- Learning to “breathe belly.” That is the name of the diaphragmatic
breathing: breathing in, inflating the abdomen, and the chest remains
motionless, with expiration, the stomach is drawn in. To accustom yourself to this type
breathing is difficult (we all mostly “breathe” the chest), but
this is how you can increase the working capacity of the lungs, reduce
respiratory diseases and get the most out of
- We breathe slowly and deeply. It is the basis of body relaxation and
subsequent “set” of energy.
- We adhere to the rhythm. Basic rules for dynamic
упражнений таковы: движения, при которых надо вытянуться up
hands, body, head), are made on the inhale, and the position
directed down – on the exhale. But и в статических позах дыхание
plays a significant role – each breath will help you relax more and
enter the position correctly.
- It is very important not to hold your breath. This also comes with
Warm up: proper body preparation
Before classes it is very important to warm up the muscles and ligaments – this
reduce the risk of injury and make performing poses effective and
painless. If the muscles and ligaments are not prepared, they will
relax for a longer time, and under high load
possible tearing of muscle and connective tissue.
Warming up is of three types:
- Passive Warming up the muscles in the bath, hot tub, shower.
- Overall Active body movements, such as walking, running,
- Special. Упражнения из yoga
To warm up at home, you can use the run on
place Special warm-up includes performing dynamic asanas,
for example, poses from the cycle greeting the sun. This is a complex of 12 poses,
which perfectly warms the muscles and ligaments and prepares them for
stretching It is performed slowly, smoothly, calmly, i.e. not having
load. Based on both movement and respiratory
technique: the slopes are performed on the exhale, and the backbends – on inspiration.
Need to breathe through the nose.
Starting position: stand on a hard floor, feet together, back
straight, eyes looking straight. Distribute your body weight
evenly on both feet.
After this position, you must return to the previous postures:
rider, lean forward, sunny, salute. Can выполнять
all 12 asanas, but you can choose 2-3 and perform them as much as
will require the body to prepare.
Which yoga is better to start: asanas, from which you can make
The universal direction is Hatha Yoga: modern
teaching that is common in many countries and adapted to
student of the 21st century. But many people just choose for themselves.
certain asanas, bring them to perfection and find in them
harmony and health.
We present to your attention a few simple asanas, which
suitable for starting exploring yoga and do not require special stretching
and physical fitness.
Vrikshasana or tree pose
Встаньте прямо, вдохните и медленно поднимите руки up через
Utthita Trikonasana or extended triangle pose
Stand up straight, take a deep breath, spread your legs in a jump
Balasana or posture child
Get on your knees, lower your pelvis on your heels, take a deep breath.
Adho Mukha Shvanasana or a pose of a hill
Stand on all fours, turn your palms forward with your fingers,
Utkatasana or posture chair
Become straight and spread your feet shoulder-width apart
Sarvangasana or posture candles
Lie on your back, stretch your arms along your body, lift straight
Arlha Matsienrasrana or the pose of the king of fish
Sit on the floor, stretch your legs forward, straighten your back and
Eka pada rajkapotasana or dove pose
Get on all fours, pull up your right leg, bent in
Shavsana or dead pose (corpse pose)
Lie on the floor, close your eyes, stretch your arms along your body.
Can использовать все асаны или выбрать те, которые легче всего
Which asanas are best for men, women,
pregnant, elderly, children
Yoga is a unique direction, taking into account the features of the female,
the male body as well as the condition of people in a certain
age period. Which poses are most suitable for different
categories and people? Can ли начать заниматься йогой в 50 лет?
- Беременным женщинам при отсутствии
contraindications and after consultation with the gynecologist, leading
pregnancy, you can perform the following poses: warrior, pigeon,
triangle, crescent, cat-cow, knot connected. The most
safe is considered a modern direction – aqua yoga.
Inverted postures are contraindicated, as well as exercises in which
required to strain the muscles of the back and abdomen in the lower part.
- Мужчинам рекомендованы позы лотоса, лука,
Cobra, Locust, Mountain, Tree, Bridge. The most effective asanas for
Potency: posture of the plow, bow, cobra.
- Пожилым людям лучше начинать практику с
a coach. For regular classes are suitable poses: lotus, cats,
собака мордой вниз и up, царя рыб, трупа.
Yoga for children
Yoga for children не так популярна: чаще малыши становятся
followers of their “advanced” parents, not representing
life without practice. Meanwhile, this is a great option for development.
flexibility and coordination, the formation of a healthy and beautiful posture,
immunity enhancement. Children like more introverts, but
for parents of restless, hyperactive children, practice can
to become a real salvation – will teach children perseverance,
emotional balance and calm.
The optimal age for teaching yoga is 7-8 years.
Classes are necessarily conducted under the guidance of an experienced teacher.
There are groups for kids from 4 years old, but they are rather
They resemble a fun game and do not require an exact repetition of asanas.
Exercises are based on poses for adults, but easier –
difficult and traumatic positions are excluded.
- You can take a shower before classes, but after that it is not recommended
– long-term changes in blood circulation after exercise should
gradually come to normal work.
- The room must be ventilated before class, but during practice
windows must be closed;
- Begin to practice vigorous, but in a relaxed state.
If you are tired or something is eating, it is better to rest for a while
or move lesson.
- You can not engage on a full stomach – can be on an empty stomach or through
2-4 hours after meals. Can выпить немного воды, натурального сока,
green tea or warm milk. Between exercises too
drink some water.
- Do not forget about continuous and even breathing.
- Performing asanas, at first you do not need to try to achieve
perfect position through pain, it is better to perform them with incomplete
amplitude, stubbornly and patiently seeking the right
- Between the asanas, relax as much as possible the muscles that
reduced during exercise. Enough minute rest.
- Perform asanas in three stages: entry, stay in a pose and exit to
- In the main position of the exercise, linger as long as possible.
without movement. In the extreme embodiment of the asana is present
- It is necessary to enter and leave the situation very smoothly and
- Each asana should be repeated 4-6 times. If you are already easy
enter poses and hold the right position,
The number of repetitions can be reduced.
- If anxiety or
inconvenience, should immediately complete the exercise.
- Keep your movements smooth. Learn smoothly
to balance rather than sway in different directions.
- Complicate the classes gradually. Start with the asanas that you
действительно способны to master. With each lesson perform
Exercise more deeply and stay in a longer position.
The performance of inverted asanas is the prerogative of experienced yogis. Such
exercises novice can not be used.
- If possible, the lesson should last from one hour.
and more. Usually a set of exercises lasts from 1.5 to 2 hours.
- If it happened that the workout needs to be completed earlier,
reduce it not by increasing the speed of performing asanas, but by
just reduce the number of poses.
- If you don’t feel very well on the day of training,
you have fever or malaise, there were active physical
stress, heavy stress, drinking alcohol – set aside
- Concentrate on what you are doing, rather than fly in
the clouds. Concentration is the basis of yoga.
If you did everything right, after class you should feel
maximum relaxation, both in thought and in body, lightness and
wellbeing. Immediately after class you can not start
vigorous activity or manual labor.
Can ли сбросить вес, занимаясь йогой?
This practice is not the best method for losing weight, especially
for those who crave quick and significant results.
Gradual improvement of metabolic processes, coupled with the correct
nutrition allow you to lose those extra pounds, but for this you must
go through months of practice.
Why do you feel bad after practicing?
It also happens that instead of the promised total relaxation,
the tide of vitality a person feels bad. There are a few
reasons why so. The most frequent:
- classes are held in a stuffy room without airing;
- asanas are performed incorrectly;
- man does not follow the breath;
- asanas are performed in a hurry, without warming up the muscles;
- the coach is not a professional;
- classes are conducted irregularly;
- contraindications are not considered, etc.
Instead of epilogue
Yoga can and should be seen as an effective direction.
for healing, achieving inner and outer harmony. To
see if this suits you, you need to try. It is much
more efficient and easier than watching pictures and videos for a long time. But
Trying to do yoga from scratch is necessary with an experienced trainer, better –
in personal training: general classes are effective for
Greetings to the sun, warm-up complex
Complex for beginners
Complex for beginners
Hatha for beginners
Yoga for the elderly
Yoga for beginners
Yoga for children
Автор: врач-гигиенист, эпидемиолог