Yoga For Beginners. Full Information And Practice
1) Introduction To Yoga
You will learn the basic techniques and concepts of yoga in this chapter.
* Exercise
* Breathing Techniques
* Meditation Techniques
Yoga For Beginners. Full Information And Practice
The Basics
Yoga is an ancient knowledge of the body that originated from the Indians and is more than 500 years old. The root word of Yoga is derived from the Sanskrit word "Yuj" which means to join or join two things. Yoga is practiced and practiced to connect your body with your soul or you can simplify it and say that through yoga the reunion of one's own consciousness and universal consciousness is achieved.
The ancient people who practiced yoga believed in the fact that to attain inner peace, a person should integrate and unite his mind, body, and soul. Without this reunion, one can never attain inner peace.
It is a very intense and difficult process to integrate the above three as you need extraordinary control over your emotions, intelligence, and actions. The Yugis developed some easy and shortcut ways to achieve a balance between intellect, emotions, and actions, and this balance depended on three basic things which were exercise, breathing, and meditation. These three things are considered the pillars of yoga.
Exercise
In yoga, the human body is treated with great respect and care and this allows the yoga exercises to be very conducive and calming to the body structure. Once you start practicing these exercises, you will see that there is no twisting in these exercises and these are fundamental postures that are prepared by yogis to develop calmness within the body structure.
Breathing Techniques
Breathing techniques were incorporated in this process because breath is the source of life and when your very source of life is out of order then how can you expect harmony and order in your life.
Breathing techniques help a person gain control over his entire body and also his entire internal system. These techniques are a bit difficult to learn. Still, yoga is all about practice and you can quickly learn them with regular practice.
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Meditation Techniques
Meditation is another thing that is essential for practicing yoga but there are some misconceptions about this technique and people think that meditation requires their mind to go blank.
This is not the case because meditation is another self-control technique that allows you to think more clearly and harmonizes your thoughts and actions. The above three things are a very important part of yoga and you have to learn the above three things step by step. These techniques are the steps to mastery of yoga.
Most people hesitate and say that they have never done any stretching exercises and they cannot learn the difficult postures of yoga but this is wrong thinking. Yoga is for all those who seek peace and harmony in their lives. There is nothing in this world that is created and designed for specific people, rather all human beings have the same potential and everyone can practice and master yoga.
You just need to focus a lot on these skills and incorporate them into your life in such a way that they become your habit. There is a saying that makes yoga such an essential part of your life that you forget to eat but never forget to do yoga.
This proverb can tell you the importance of regularity in yoga. The first thing that yoga will give you is a great-looking and perfectly healthy body that everyone wants and then comes the breathing techniques and steps of meditation.
Yoga For Beginners. Full Information And Practice
2) Branches Of Yoga
There are a total of six branches of yoga that you can follow and in this chapter, I will tell you about all those six branches in detail.
* Hatha Yoga
* Bhakti Yoga
* RajaYoga
* Jnana Yoga or Yoga of the mind
* Karma Yoga
* Tantra Yoga
Types
As I mentioned above Yoga originated from the Indians and it is a very ancient art that involves a lot of skills and complexities. If you think that yoga is only about making your body stand in difficult positions, then you are wrong because there are different branches of yoga which are listed below.
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Hatha Yoga
Hatha yoga is also called the yoga of asanas and is the most famous branch of yoga that you will come across in the West. In this branch, the body is folded into various difficult and easy asanas. The basic emphasis of this branch is to achieve peace through physical exercise, breathing techniques, and meditation. The basic objective of this yoga branch is to achieve better health and spirituality.
It is also the easiest branch as it does not take much time from your busy routine and you can learn and master this art along with your daily work. You can easily adjust your schedule to practice and this yoga branch will not interfere with your daily routine.
Bhakti Yoga
Bhakti yoga is not very popular in the West, but it is the most practiced branch of yoga in India. It involves more spirituality than physical gestures and revolves around the heart and the divine. You have to choose the path that best suits your desire to listen and then you have to see everything and everyone from that path. Bhakti yoga allows you to develop your faith in something and they take that faith to a level where it can tell you the right way to hold onto it.
Raja Yoga
Raja yoga is also called the yoga of self-restraint. Although self-restraint is characteristic of almost every yoga school, this school pays special attention to self-control. Most of the people who practice this branch of yoga are members of some religious order. Raja Yogis see him as the central figure and give respect to everything around him.
The fundamental step in mastering self-control is giving yourself permission to be discovered. Learning discipline is the basic feature of Raja Yoga and if your life is distracted and undisciplined, then you must practice Raja Yoga to gain control over your life and make it more disciplined.
Yoga For Beginners. Full Information And Practice
Jnana Yoga Or Yoga Of Mind
Jnana Yoga, also known as the Yoga of the Mind, mainly deals with the human mind and controls one's intelligence. In this yoga, people learn to integrate wisdom and intelligence and by combining these two they try to create a perfect moment in their life when they never take wrong decisions. People who practice Jnana Yoga are very open-minded and they keep learning about other religions, and professionals to expand their knowledge because they believe that expanding knowledge will increase their mental and intellectual power. expansion takes place.
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Karma Yoga
Karma Yoga believes that you can improve your future by doing kind and selfless actions in the present. It also believes that if your present is uncertain and difficult then it is the result of your past deeds.
Yogis who practice Karma Yoga help others selflessly, ensuring that their kindness to other people will make their future a better place. Karma Yoga changes their whole concept of good and evil which transforms their inner soul and makes them better human beings with a bright destiny.
Tantra Yoga
Tantra Yoga is the yoga of rituals but is mostly misunderstood by many people because they have changed its name to sex yoga. Sex is another part of this yoga but it is not all about tantra yoga. Yogis who practice Tantra Yoga have purity, humility, devotion, devotion to their guru, cosmic love, and some other qualities.
All these are branches of yoga but there are some misconceptions about yoga some people say that yoga is a religion but it is not. Yoga is a way to improve your life and integrate peace into your life. It helps you to have a better life with more control over your mind, thoughts, and actions. Yoga is also taken as an exercise just to keep your body fit which is true to some extent but it is not the whole concept of yoga. Exercise and physical fitness are only a small part of yoga but the higher purpose of yoga is more sacred and important than that.
Yoga For Beginners. Full Information And Practice
You'll learn some of the basics and techniques of yoga and it can get you started if you've never tried a yoga practice before.
* Check Your Physical Health Status
* Just focus on yourself
* Make up your mind for physical as well as a mental exercise
* Choosing the Right Yoga Class
* Commitment is required
* Try to find joy and fun in yoga classes
If you are planning to start yoga practice then you should know about certain things and in fact, to be more precise there are 6 main things that you must know. These points are listed below and read them carefully for proper implementation of yoga exercises and techniques.
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Check Your Physical Health Status
This is the basic thing to know about your physical ability. Although the initial yoga poses will not be very difficult and anyone can do them perfectly, as time passes and you advance in these techniques, they will become difficult.
To adopt yoga in the right way, you should get your physical checkup done before starting yoga and make sure that you do not use any technique that your body does not allow you to do. In this physical examination, if you find that you have any disorder or weakness in any muscle, then you can change your routine accordingly.
Just Focus On Yourself
When you join some yoga classes, you will come across a wide range of people and some of them will be ahead of you in practicing yoga, but this should not discourage you from your cause, these classes are meant for personal growth. Take it as an area where everyone is responsible for himself.
If someone is ahead of you, it means that he has practiced more than you, not because he is better than you. So just focus on yourself and ensure you are on the right track.
Make up your mind for physical as well as a mental exercise
Some people have a misconception that yoga is only about physical exercise but this is not entirely true as yoga is also about the practice of mental exercise. You have to always prepare yourself for that and believe that yoga is about 50 percent physical and 50 percent mental stamina. It is meant to create harmony between your mind and your body. Achieving this harmony will require some struggle and hard work.
Choosing the Right Yoga Class
There are various techniques available to execute in yoga and you need to choose the one that suits your mood. There are techniques like breathing techniques and mental exercises, and in some cases, even laughter is used to increase strength.
You should do your research about all these techniques and choose the one which you think is most interesting to you and you will do it with your heart. Never choose your yoga technique by looking at your friend as he may have a different interest and this may lead to disappointment.
Commitment Is Required
Like any other exercise plan, commitment is essential in yoga because if you keep changing techniques or missing classes, it will spoil the whole program. Instead of giving you relief and relaxation, it will provide you with an imbalanced physical condition. can be taken to the level. Which can be dangerous. To get the most out of yoga, you must be very consistent about your approach.
Try To Have Fun In Yoga Classes
To make your yoga practice very fruitful and effective it is the most important thing that you need to enjoy your yoga classes instead of taking them as a burden and forcing yourself to go down and practice, you must have a fun attitude And you should look forward to these classes. To start the whole day. This approach can change the whole effect of yoga practice and you can see the result by adopting this approach.
4) Yoga Postures For Beginners
In this chapter, I will demonstrate different yoga postures that you can easily practice.
* Basics of Yoga
* Candles pose
* Mouse pose
* Dog pose
* Cobra pose
* Peacock pose
* Mountain pose
* Butterfly pose
* Bird pose
* Fish pose
* Do nothing doll
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Conditions
As I mentioned above, Hatha Yoga, also known as Yoga Asanas, is very popular in the West, so in this chapter, I will show you some basic as well as some advanced postures that are used in Yoga. Before learning these asanas, you should also learn some safety tips because if you do these asanas wrongly, your body will twist and you may get hurt.
* While practicing these moves you need to concentrate and never think about anything other than the move.
* A gentle approach should be applied as the purpose of these moves is to achieve comfort.
* Don't lose concentration and keep practicing.
* Try looking at the poses from the pictures and try to perfect your angels.
Basics Of Yoga
There are three things which are basic ingredients to learning yoga and these three things are breathing, movement and concentration. If you can master and control these three things, you will be able to learn yoga very fast. Deep breathing is the key and the more deeply you breathe, the more oxygen you provide to your muscles and the better they will be able to adapt to this technique.
A strong body and physical health are required to hold these difficult postures. You need to be very fit to do these poses effectively. You need to make your body very flexible to take on difficult angels easily. Meditation will give you enough strength to coordinate both breathing and movement, which will create inner peace for you.
Candles Pose
In this pose, you have to sit on your heels by bending your knees. Pressing your palms and heels together in front of your chest and taking a deep breath is the right way to do it. You can easily repeat this mudra 3-4 times.
Mouse Pose
Kneeling on your shins and sitting back on your heels is the beginning of this pose. Bring your chest to your thighs and rest your forehead on the floor. Extend your arms behind you and allow them to relax. Relax all your muscles and lie down in the same position for some time. It is basically a muscle-relaxing pose.
Dog Pose
This is an advanced pose that begins by standing on both your hands and feet. Curl your toes in and keep your hips straight up toward the ceiling. In this position, you should be looking like a V opposite. Your head should hang down to observe your feet. You can learn this by watching a dog stretching after a nap. This pose allows you to strengthen all your bones and muscles equally.
Cobra Pose
Lie down on your stomach keeping your legs straight. Place your hands on either side and try to raise your chest as high as possible without moving your legs from the straight position. Keep the shoulders broad and try to lift them even higher by pressing your hands on the floor with an open chest. Your head should be straight in line with the shoulders and this pose can help you relax your chest muscles as well as the shoulders.
Peacock Pose
Sit tall with your legs as wide as possible. You will come into this pose by placing your hands in front of you and pressing them to broaden your shoulders. This pose is a bit difficult to master, but try to hold it for 5 deep breaths.
Mountain Pose
Stand straight with your feet very close to each other. Tilt your neck and look straight at the ceiling. Let your arms relax on either side and try to lift your chest. In this position, your head, shoulders, and hips should be in a straight line. This pose is easy and you can hold this pose for 5-10 deep breaths.
Butterfly Pose
Sit with the soles of the feet together. Clasp and raise your hands to your shoulders and spread the elbows wide. Slowly flap your arms and legs like a butterfly. You can easily repeat this process 15-20 times.
Bird Pose
In a standing position, reach your arms behind you and try to prop yourself up on the balls of your feet. Be careful as most people fall while doing this asana and you should get up as high as you can and stop as soon as you start losing balance and maintain that position for 3-5 deep breaths.
Fish Pose
Lie on the floor with your legs straight. Keep your elbows on either side and raise your chest as high as possible with the help of your elbows. The head should be very stable and resting on the floor. This is also a difficult pose and you should not hold it for more than 3 deep breaths.
Do Nothing Doll
In the normal position, lie down on your back and keep your arms open and palms facing the sky. This is a state of complete relaxation and is generally practiced at the end of all poses. In this pose just close your eyes and try to relax. Think of yourself as a doll that has nothing to move. Stay in this pose for 5-8 minutes at the end of your yoga session.
5) Yoga Asanas for Experts
In the above chapter, I have described some basic asanas which are for beginners and now I am going to teach you some advanced asanas which are for pro yogis.
* Bridge yoga pose
* Plow yoga pose
* Forward bend yoga pose
* Locust Yoga Pose:
* Bow yoga pose
* Half Spinal Twist Yoga Pose
Expert Position
Once you move from beginner level to advanced level, you need to change your poses and practice some advanced poses as these poses will be more effective on you and you will have no problem in implementing these advanced poses Will not feel
Bridge Yoga Pose
This pose is difficult and is practiced when you are coming out of the shoulder pose. You need a very strong spine to perform this pose perfectly. If you are weak in the back, then you do not need to do this asana because it can cause injury to your back.
Plow Yoga Pose
This is another advanced pose meant for those who have developed the highest degree of flexibility and strength in their muscles by practicing all the other common yoga poses. You can search the internet and you will find the exact pictures depicting this pose and later you can do it on your own.
Forward Bend Yoga Pose
This is another very difficult pose and to do it you need to hold your toe for several deep breaths. It is also dangerous for people with back problems because your back will be completely arched and if you have a slight back problem, it will invite that problem.
Locust Yoga Pose:
This is another very difficult pose but the difficulty is not in doing it but in maintaining it for several minutes and as always it needs a very strong back. You must practice basic asanas and develop your back muscles to perform these asanas effectively.
Bow Yoga Pose
This yoga pose is only for expert yogis as it is difficult to do and even more challenging to hold. You need a lot of stamina and back strength that comes from years of practice. If someone challenges you to perform this mudra then you should think twice before accepting the challenge.
The Half Spinal Twist Yoga Pose
As the name suggests, it requires your spine to bend and twist your spine, you need a back like a rock that should never bother you in any situation.
These are some yoga postures that are very difficult to execute and if you have noticed that all the above-mentioned postures require a very strong back.
They somehow involve your back in the process which demands that you practice regular and easy asanas and develop your back enough to be able to do these advanced yoga asanas.
6) Overview of Fundamentals
In this chapter, I will tell about all the advantages and benefits of yoga that you can get directly or indirectly.
* Increase flexibility
* Increased use of joints, ligaments, and tendons
* Increased strength and weight management
* Better blood circulation
* Detoxification Begin
* Stress relief and pain relief
* Focus on the Present and Inner Peace
* Yoga is beneficial for all age groups
* Better breathing and body awareness
Sermon
Yoga is taken as physical therapy for many problems and especially for those people who are suffering from various health-related issues like pain, stress, fatigue, sleep disorders, and so on, yoga is it is the perfect solution. It just takes a little practice and patience to see results and initially, you may face some problems but as time goes by you will learn the art of doing the exercises properly and relaxing after doing them Will start Following are some of the benefits that you can get from practicing yoga.
Increase Flexibility
Having a flexible body is the dream of almost every person but it is very difficult to achieve a certain level of flexibility without proper exercise. All yoga exercises are based on increasing your muscles' endurance, flexibility, and length. I have seen people who started doing yoga when they were not even able to touch their toes, but after some practice, they can fully straighten their back without any difficulty in touching their toes. Be able to turn around. Not only this, if you look at the different postures of yoga, you will come to know that it emphasizes certain parts of the body, which are almost ignored in the daily routine, but yoga exercises activate these parts and make them work. Makes it flexible.
Increased Use Of Joints, Ligaments, And Tendons
As I mentioned above, doing yoga increases flexibility and this is because of the long research on yoga positions. Each position is well thought out and well thought out that you can activate parts of your body that are usually ignored, for example, the shoulders are a part of our body that can change our entire posture but we rarely Do any exercise or certain motion that involves the shoulder. On the other hand, certain asanas in yoga specifically stress and relax the shoulders and ultimately you make your shoulders strong and flexible.
Enhanced Strength And Weight Management
Yoga exercises help you to increase the overall strength of all the parts of your body including your bones. This increased strength increases support for your entire skeleton. This is a great way to get a healthy and toned body. It not only increases the overall strength of your body but also helps you to maintain your weight because you have to practice different asanas every day and if you gain weight in those asanas, you can lose it very quickly. Will notice in time.
Better Blood Circulation
Yoga is recommended for patients who have increased blood pressure or even low blood pressure. There are different poses and exercises for both of these purposes. It regulates the blood more properly because the positions practiced in yoga are very precise and these positions ensure that each and every part of the body comes in a precise position which makes it easier for the heat to work. This makes the blood circulate more easily and more properly.
Detoxification Begin
In yoga, the muscles are very gently stretched and massaged in certain techniques and these techniques ensure proper blood flow throughout the body which also acts as a detoxification of the body. All unwanted secretions are effectively removed from the body as everything works in sequence.
Stress Relief And Pain Relief
Cortisol is a substance in our body that controls the amount of stress and it is observed that all yoga exercises help in reducing the amount of cortisol in the human body which ultimately limits the effect of stress on our body. In ancient times, yoga exercises were used to heal various types of pain, and in some parts of the world, some expert yogis still practice this technique to reduce and relieve pain.
Focus On The Present And Inner Peace
Inner peace is very rare in this materialistic world and with the practice of yoga, you can acquire this rare quality in yourself. Improving mental health along with physical health is also the future of yoga practice as it creates harmony between thoughts, mind, and actions of our body. It allows you to focus and concentrate your thoughts on one purpose of your life. It avoids all distractions and enables your mind to think very clearly about success.
Yoga Is Beneficial For All Age Groups
If you observe the techniques of yoga, you will see that these techniques are not specific to any age group as some of them are very simple and some are complex which shows that people of any age group can practice these techniques. Can do and get results. In fact, as you grow older, you master the art of yoga and all the skilled and prominent yoga gurus are very old people who have mastered these techniques and are now practicing these techniques in their own hands. He is teaching the ancestors. Stamina builds with practice and those who have been practicing these techniques from a young age can master the arts at an older age.
Better Breathing And Body Awareness
When you practice yoga for a long time, you develop a sense of awareness of your body and you become aware of what is going on inside your body. It helps you to identify any dosha and disorder at the stage itself which helps to get rid of that disorder quickly.
Better breathing techniques help you feel at ease and yoga has techniques that enable you to achieve relaxation within minutes. These techniques do not require any special environment or time and you can perform them even in your office chair to relax.
7) Essentials For Doing Yoga At Home
There is certain equipment that you need for the proper execution of yoga techniques and in this chapter, I will walk you through that equipment.
* Yoga mat and its properties
* Other miscellaneous additions required
What You Need
If you have learned yoga and now want to practice at home without the worry of going to classes, you must have a few essential items at home that will allow you to execute your yoga techniques more effectively and more precisely. Will help.
Yoga mat and its properties
Mat is the first essential thing that you should have in your home and there are certain qualities of a good quality yoga mat. Firstly it should be very comfortable and smooth.
The thickness of the mat also increases the level of comfort but it also increases the cost of the mat. You can go with a medium-thick mat for proper and healthy yoga practice.
You should also think about the method of cleaning your mat because if you are involved in hot yoga exercises then the mat will definitely get wet and need to be washed. So look for mats that you can easily wash in your washing machine.
Other Miscellaneous Yoga Compulsory
Apart from a yoga mat, you should also have a yoga bag and this is important because I have seen people practicing yoga they do not care about their mats and towel, and other things but you must have a proper bag that Can accommodate all of you. The objects of yoga properly because discipline is the first step of yoga and if you are not disciplined even in the execution of yoga then how can you expect any discipline in your life through yoga.
Some people will think that these essential items will cost them a lot of money but believe it or not but all the above-mentioned items will not cost you more than $150. It is not a big price to pay for the proper execution of yoga in the comfort of your home. So buy these accessories and do yoga effectively at your home.
Wrapping Up
In the above article, I have tried to tell you all about the practice of yoga and I am 100 percent sure that if you have read the whole article, you must have started doing yoga on your own.
It is also essential for your health and is better than most of the normal and difficult exercise plans because it is the cheapest exercise plan you can adopt but once you decide to adopt it never ever give up your intention halfway. Do not skip and complete the entire process.
Once you start enjoying yoga everything will make sense initially, you will find it very awkward to bend your body and arch your back but once you start getting the benefits and relaxation you will it will get better.
If you are looking for inner peace and harmony of thoughts to achieve some serious goals in your life then yoga can provide you that kind of peace and freedom of thought.
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