Yoga for beginners: Exercises for relaxation

Yoga for beginners: Exercises for relaxation

I. Introduction to yoga and relaxation

  1. What is yoga? Yoga, which comes from ancient India, is a comprehensive discipline covering physical poses (asanas), breathing techniques (pranayama), meditation and ethical principles. The goal of yoga is to unite the mind, body and spirit, leading to harmony and well -being. It is important to note that yoga is not just exercises, it is a way of life aimed at self -awareness and inner peace.

  2. The role of relaxation in yoga: Relaxation is a key component of yoga practice. It allows you to relieve tension from the muscles, calm the nervous system and improve blood circulation. Deep relaxation helps to reduce stress, anxiety and improves sleep quality. In yoga, relaxation is achieved through various techniques, such as Shavasana (corpse pose), yoga niper and conscious breathing.

  3. Advantages of yoga for relaxation:

    • Reducing stress and anxiety: Yoga activates the parasympathetic nervous system, which is responsible for relaxation and restoration.
    • Improving the quality of sleep: Regular yoga practice helps to calm the mind and prepare the body for bed.
    • Reducing muscle tension: Yogi asanas stretch and relax the muscles, removing tension and pain.
    • Increased awareness: Yoga teaches to be in the present moment, which helps to reduce anxiety about the future or regret the past.
    • Improving mood: Yoga stimulates the production of endorphins, hormones of happiness that improve mood and overall well -being.
    • Strengthening the connection between the mind and the body: Yoga helps to better understand their physical and emotional sensations, which contributes to self -regulation.
    • Reduced blood pressure: Relaxation yoga techniques contribute to a decrease in blood pressure and improve the cardiovascular system.
  4. Types of yoga suitable for relaxation:

    • Hatha Yoga: The basic style of yoga, including basic asanas and breathing exercises. Suitable for beginners.
    • Yin Yoga: Slow and meditative style focusing on deep stretching of connective tissue.
    • Restorative yoga: He uses prophesies (pillows, blankets, blocks) to support the body in relaxing poses.
    • Yoga-nidra: “Jogic sleep”, a deep relaxation technique, performed in a lying position.
    • Vignaca Yoga (slow): A more dynamic style, but with an emphasis on conscious breathing and smooth transitions between the postures.
  5. Preparation for yoga practice:

    • Choosing a place: Find a quiet and calm place where no one will bother you.
    • Cloth: Wear a comfortable clothing, not constraining movement.
    • Equipment: Prepare a yoga rug, pillow or blanket for comfort.
    • Time: Choose the time when no one will distract you, for example, in the morning or evening.
    • Mood: Disconnect phones and other devices to fully focus on practice.
    • Safety: Listen to your body and do not overstrain. If you feel pain, stop the exercise.
    • Consultation with a doctor: If you have any diseases or injuries, consult a doctor before the practice of yoga.

II. Yoga exercises for beginners (asanas)

  1. Mount’s pose (Tadasana):

    • How to perform: Stand straight, legs together or at a short distance from each other. Distribute the weight evenly in the footsteps. Pull your knees, pull your stomach and straighten your shoulders. Stretch your arms down, palms are turned to the body. Stretch up your crown.
    • Advantages: Improves posture, strengthens the muscles of the legs and back, develops body awareness.
    • Modifications: For beginners, you can slightly bend your knees.
  2. Out of tree (Vrykhashasana):

    • How to perform: Stand in Tadasana. Bend your right leg at the knee and press the foot to the inner surface of the left thigh. Connect your palms in front of the chest in the prayer or stretch your arms up. Keep balance, looking at one point. Repeat to the other side.
    • Advantages: Improves balance, strengthens legs and ankles, develops concentration.
    • Modifications: If it is difficult to keep balance, you can lean against the wall. The foot can be placed below the knee, but not on the knee.
  3. Standing forward (Uttanasana):

    • How to perform: Stand in Tadasana. On the exhale, lean forward from the hips, holding your back straight. Try to reach the floor or to your feet. Relax your neck and shoulders.
    • Advantages: It stretches the back surface of the legs, soothes the mind, relieves tension in the back.
    • Modifications: If it is difficult to reach the floor, you can bend your knees or use a yoga block.
  4. The pose of the triangle (Triconasana):

    • How to perform: Stand straight, your legs are widely spread. Turn the right foot 90 degrees to the right, and the left foot is slightly inside. On the exhale, lean right to the right, stretching your right hand to the right foot. Raise your left hand up. Look at the left hand or up. Repeat to the other side.
    • Advantages: It stretches the sides of the body, strengthens the legs, improves digestion.
    • Modifications: If it is difficult to reach the foot, you can rest on your shin or use a yoga block.
  5. Warrior II (ViRabhadrasana II):

    • How to perform: Stand straight, your legs are widely spread. Turn the right foot 90 degrees to the right, and the left foot is slightly inside. Bend the right knee above the right ankle. Extend your arms to the sides, parallel to the floor. Look over the right hand. Repeat to the other side.
    • Advantages: Strengthens the legs, reveals the chest, improves balance.
    • Modifications: Make sure that the knee of the bent leg does not go beyond the line of the ankle.
  6. The dog’s pose is face down (Adcho Mukha Schwanasana):

    • How to perform: Stand on all fours, arms under your shoulders, knees under the hips. Raise your knees from the floor and straighten your legs, forming an inverted letter “V”. Distribute the weight evenly between the arms and legs. The head is between the hands.
    • Advantages: It stretches the back surface of the legs, strengthens the arms and shoulders, soothes the mind.
    • Modifications: If it is difficult to straighten your legs, you can slightly bend your knees.
  7. The pose of the child (Balasana):

    • How to perform: Take your knees, sit on your heels. On the exhale, lean forward, lowering your chest to your knees. Stretch your arms forward or put them along the body. Relax your neck and shoulders.
    • Advantages: He calms the mind, relieves tension in the back and neck, relaxes the abdominal muscles.
    • Modifications: You can dilute your knees to the sides so that there is more space for the abdomen.
  8. Korov cat pose (Marjariasan – Bilasana):

    • How to perform: Stand on all fours, arms under your shoulders, knees under the hips. On inspiration, bend your back, lowering the stomach to the floor and raising your head up (pose of the cow). On the exhale, round your back, pulling your stomach to the spine and lowering your head down (cat pose).
    • Advantages: Improves the flexibility of the spine, massages the abdominal organs, relieves stress in the back.
    • Modifications: Move slowly and consciously, synchronizing your breathing movements.
  9. Sitting twisting pose (Ardha Matsyendrasan):

    • How to perform: Sit on the floor, stretching your legs forward. Bend the right leg at the knee and put the foot next to the left knee. Bend your left leg and tighten the heel to the right thigh. Turn the body to the right, clasping the right knee with your left hand. Put your right hand on the floor behind your back.
    • Advantages: Massifies the abdominal organs, improves digestion, relieves stress in the back.
    • Modifications: You can straighten the lower leg if it is difficult to bend it.
  10. Poza Bridge (Setu Bandhasana):

    • How to perform: Lie on your back, bend your knees and put your feet on the floor. Hands lie along the body. On the exhale, raise the pelvis from the floor, straining the buttocks.
    • Advantages: Strengthens the muscles of the back, buttocks and hips, reveals the chest.
    • Modifications: You can put a yoga block under the sacrum for a more relaxing version.
  11. Pose of a happy child (Ananda Balasana):

    • How to perform: Lie on your back. Bend your knees and tighten them to the chest. Get your hands to the outer edges of the feet. Open your knees wider than your shoulders. Swing from side to side.
    • Advantages: It stretches the inner thighs, relaxes the lower back, soothes the mind.
    • Modifications: If it is difficult to reach the feet, you can take up the legs or hips.
  12. The pose of the corpse (Shavasana):

    • How to perform: Lie on your back, legs are slightly divorced to the sides, arms along the body, palms up. Close your eyes and relax your whole body. Focus on your breath.
    • Advantages: Deeply relaxes the body and mind, reduces stress, improves sleep.
    • Modifications: You can put the pillow under your knees for more comfort.

III. Breathing exercises (pranayama) for relaxation

  1. Complete Yogi breathing (Dirga Pranayama):

    • How to perform: Lie on your back or sit comfortably. Put one hand on the stomach, the other on the chest. Make a slow, deep breath, filling the stomach first (the hand on the stomach rises), then the chest (the hand rises on the chest). Make a slow exhale, devastating the chest first, then the stomach.
    • Advantages: Improves blood saturation with oxygen, soothes the nervous system, increases vital energy.
  2. Breath through one nostril (Nadi Shodhan Pranayama):

    • How to perform: Sit comfortably. Close the right nostril with the thumb of the right hand. Inhale through the left nostril. Close the left nostril with a ring finger and open the right nostril. Exhale through the right nostril. Inhale through the right nostril. Close the right nostril and open the left nostril. Exhale through the left nostril. Continue alternating the nostrils.
    • Advantages: Balances the right and left hemispheres of the brain, soothes the nervous system, improves concentration.
  3. Bramhari Pranayama (Bee’s breath):

    • How to perform: Sit comfortably. Close your ears with your thumbs. Take a deep breath. On the exhale, make a sound similar to the buzz of a bee (mmmmmm).
    • Advantages: Calms the mind, relieves the alarm, improves sleep.
  4. Sitali Pranayama (cooling breathing):

    • How to perform: Sit comfortably. Studge your tongue with a tube or fold it in half. Inhale through your mouth, as if drawing air through a straw. Close your mouth and exhale through your nose.
    • Advantages: Coins the body, soothes the mind, removes thirst. (Not recommended for colds).
  5. Udaii Pranayama (Victory Breath):

    • How to perform: Sit comfortably. Slightly narrow the voice gap, as if you want to whisper. Inhale and exhale through the nose, creating a light hissing sound in the throat.
    • Advantages: Soothes the nervous system, warms the body, improves concentration.

IV. Meditation for relaxation

  1. Breathing meditation:

    • How to perform: Sit comfortably, close your eyes. Focus on your breath. Watch how the air enters and leaves your body. When your mind begins to wander, gently return it to breathing.
    • Advantages: Improves concentration, soothes the mind, reduces stress.
  2. Meditation of awareness:

    • How to perform: Sit comfortably, close your eyes. Focus on your sensations in the body, sounds around you, thoughts and emotions that arise. Do not evaluate them, just watch them.
    • Advantages: Improves awareness, helps to accept itself and his feelings, reduces anxiety.
  3. Meditation of loving kindness (metta):

    • How to perform: Sit comfortably, close your eyes. Start by repeating phrases to yourself: “Let me be safe, let me be healthy, let me be happy, let me live in the world.” Then direct these phrases to other people: to your loved ones, friends, acquaintances, neutral people, difficult people and all living creatures.
    • Advantages: Develops compassion, love and kindness for oneself and others, improves relationships.
  4. Preview:

    • How to perform: Sit comfortably, close your eyes. Imagine a calm and beautiful place, for example, a beach, forest or mountains. Imagine yourself in this place, feel its smells, sounds and colors. Feel yourself relaxed and happy.
    • Advantages: Calms the mind, relieves stress, improves mood.
  5. Body-Scan Meditation:

    • How to perform: Lie on your back, close your eyes. Start focusing on sensations in different parts of the body, starting from the toes and gradually moving up to the head. Notice any sensations, such as warm, cold, tension or relaxation.
    • Advantages: Increases body awareness, helps to relax muscles, reduces stress.

V. Tips for the successful practice of yoga and relaxation

  1. Regularity: Try to do yoga and relaxation regularly, at least 15-30 minutes every day.
  2. Gradualness: Start with simple exercises and gradually move on to more complicated.
  3. Listen to your body: Do not overstrain and do not do the exercises that cause pain.
  4. Create a relaxing atmosphere: Light candles, turn on pleasant music or use aromatherapy.
  5. Be patient: The results will come over time.
  6. Combine yoga with other relaxation methods: For example, with massage, walks in nature or hot bathroom.
  7. Look for support: Join the yoga group or find an experienced instructor.
  8. Do not compare yourself with others: Each person is unique, and the progress in yoga is individual.
  9. Enjoy the process: Yoga is not only exercises, but also the opportunity to feel better and harmonious.
  10. Breathe correctly: Breathing is a key element of yoga. Focus on deep and conscious breathing during all exercises.
  11. Relax your face: Pay attention to the muscles of the face and relax them. This will help to relax the whole body.
  12. Finish the practice of Shavasana: Do not let Shavasana pass, since this is the time when the body and mind integrate all the effects obtained from practice.
  13. Drink enough water: Make sure that you drink enough water before, during and after the practice of yoga.
  14. Proper nutrition: Healthy nutrition maintains energy balance and promotes yoga practice effectiveness.
  15. Avoid food immediately before yoga: Try not to eat heavy food 2-3 hours before practice.
  16. Use proposals: Feel free to use pillows, blankets and blocks to support the body and relieve pos.
  17. Visualize: Imagine how every pose makes you benefit and how your body becomes more flexible and strong.
  18. Accept yourself: Be kind to yourself and accept your restrictions.
  19. Do not criticize yourself: Avoid negative thoughts and criticism during practice.
  20. Focus on the present moment: Try not to think about the past or future, but just to be here and now.
  21. Study yoga: Read books and articles about yoga to deepen your knowledge and understanding.
  22. Visit seminars and master classes: Participation in seminars and master classes can give you new knowledge and inspiration.
  23. Find your yoga style: Experiment with different yoga styles to find the one that suits you the most.
  24. Do not be afraid to ask questions: If you have questions, do not hesitate to ask them to the instructor or other experienced practitioners.
  25. Remember the goals: Remind yourself of your goals in yoga, whether it is a decrease in stress, improved health or the development of spirituality.
  26. Create a ritual: Develop a ritual before yoga practice to tune in to classes.
  27. Invite friends: Do yoga with friends or family to support each other.
  28. Award yourself: After the practice of yoga, please yourself with something pleasant, for example, a cup of herbal tea or reading your favorite book.
  29. Keep yoga diary: Write down your feelings and progress in yoga.
  30. Experiment with the time of day: Try yoga at different times of the day to find the one that suits you the most.
  31. Do yoga in nature: If possible, do yoga in the fresh air to get additional advantages.
  32. Use online resources: There are many free yoga resources on the Internet, such as video tutorials and articles.
  33. Listen to your body: Your body is your best teacher. Listen to him and respect his needs.
  34. Do not compare your progress with others: Each person develops at his pace.
  35. Appreciate little victories: Mark even the smallest achievements in yoga.
  36. Stay flexible: Be open for new techniques and approaches in yoga.
  37. Be attentive to your environment: Make sure that in your yoga classes there is nothing that can distract or injure you.
  38. Invest in a high -quality yoga mat: A good rug will provide you with comfort and safety during practice.
  39. Dress clothes that allows the skin to breathe: This will help you avoid overheating during class.
  40. Try yoga in hammocks (air yoga): This type of yoga can be especially useful for relaxation and relief in the spine.
  41. Use essential oils: Some essential oils, such as lavender, chamomile and sandalwood, can help you relax and improve concentration.
  42. Try sound therapy: Sound therapy, such as the singing of Tibetan bowls, can help you relax and reduce stress.
  43. Do yoga with a partner: Yoga classes with a partner can be funny and useful.
  44. Try yoga on the water (aqua yoga): Aqua Yoga can be especially useful for people with joint problems.
  45. Use yoga applications: There are many yoga applications that can help you engage in at home.
  46. Watch your thoughts: Notice your thoughts, but do not focus on them.
  47. Take your emotions: Let yourself feel your emotions, but do not let them control you.
  48. Be grateful: Every day find time to thank you for what you have.
  49. Practice self -suffering: Be kind and compassionate to yourself, especially in difficult times.
  50. Remember that yoga is a trip, not a destination: Enjoy every moment of your practice and do not strive for perfection.

VI. Advanced practices of yoga -based relaxation

  1. Yoga Nidra (Yogic Son):

    • Description: Yoga Nidra is a systematic method of deep relaxation, which is carried out in the lying position. It includes the rotation of consciousness in the body, visualization and statements.
    • Technique: Prepare, lying on your back in Shavasan. The instructor will lead you through various stages, starting with the relaxation of the body and ending with visualizations. Your task is to remain conscious and follow the instructions.
    • Advantages: Reduces stress, improves sleep, increases awareness, helps to free oneself from negative beliefs.
  2. Trataka (meditation on the flame of a candle):

    • Description: Trataka is a meditative practice in which you focus your gaze on the flame of a candle.
    • Technique: Light a candle and place it at the eye level at an extended arm. Sit comfortably and focus on the candle flame. Try not to blink. When the eyes begin to get tired, close them and visualize the candle flame in your inner gaze.
    • Advantages: Improves vision, soothes the mind, develops concentration, cleanses the energy channels.
  3. Practice is wise (gestures):

    • Description: Wise is gestures of the hands that are used in yoga and meditation to direct energy and enhance certain effects.
    • Technique: Choose a wise that meets your needs. For example, Gyan Mudra (connecting the thumb and forefinger) improves concentration, and prana wise (the connection of the large, nameless and little finger) increases vital energy. Sit comfortably and hold the wise for 5-10 minutes.
    • Advantages: Improve energy balance, affect mind and body.
  4. Work with chakras (energy centers):

    • Description: Chakras are energy centers in the body that affect our physical and emotional state.
    • Technique: Visualize each chakra, starting with Muladhara (root chakra) and ending with the Sahasrara (crown chakra). Imagine how every chakra is filled with light and energy. Use mantras and mudras corresponding to each chakra.
    • Advantages: Balanced the energy system, improve physical and emotional health.
  5. Progressive muscle relaxation (PMR):

    • Description: PMR is a technique in which you alternately strain and relax various muscle groups.
    • Technique: Lie on your back and start with the muscles of the legs. Tighten the legs muscles for 5-10 seconds, then relax them. Continue to strain and relax the muscles all over the body, from the legs to head.
    • Advantages: Relieves muscle tension, soothes the nervous system, improves sleep.

VII. Integration of yoga and relaxation into everyday life

  1. Mini-medical during the day: Practice short meditation (1-2 minutes) several times a day to relieve stress and improve concentration.
  2. Conscious breathing in everyday situations: Pay attention to your breath during work, driving a car or doing household chores.
  3. Stretching at the workplace: Do simple stretching exercises during breaks at work to relieve tension in the muscles.
  4. Natural walks: Walk regularly in nature to enjoy fresh air and relax.
  5. Refusal of gadgets before bedtime: Avoid using phones, tablets and computers an hour before bedtime to improve sleep quality.
  6. Creating a ritual before bedtime: Develop a ritual before going to bed, which will help you relax and prepare for sleep.
  7. Practice of gratitude: Every day find time to thank you for what you have.
  8. Self -massage: Do self -massage of the neck, shoulders and arms to relieve tension in the muscles.
  9. Aromatherapy: Use essential oils with a relaxing effect to create a calm atmosphere in the house.
  10. Listening to soothing music: Listen to the soothing music or sounds of nature to relax and relieve stress.

VIII. Common errors in the practice of yoga and relaxation

  1. Rush: Try not to rush during the practice of yoga and relaxation.
  2. Incorrect technology: Make sure you perform exercises correctly to avoid injuries.
  3. Comparison of yourself with others: Do not compare your progress with others.
  4. Lack of patience: The results come over time.
  5. Ignoring pain: Do not continue the exercise if you feel pain.
  6. Incorrect breathing: Breathing is a key element of yoga.
  7. Lack of concentration: Focus on the present moment.
  8. Lack of regularity: Try to do regularly.
  9. Survival: Do not overstrain and do not try to do too much at once.
  10. Neglect of Shavasana: Don’t miss Shavasanu.

IX. Resources for studying yoga and relaxation

  1. Books:
    • “Yoga for beginners” (various authors)
    • “Yoga Anatomy” Leslie Kaminoff and Amy Matthews
    • “Yoga like medicine” Timothy McCall
    • “Yoga-Sutra Patanjali”
  2. Online Courses:
    • Yogaglo
    • Gaia
    • Glo
  3. Applications:
    • Down Dog
    • Daily Yoga
    • Insight Timer (for meditation)
  4. Yoga studios: Find the local yoga studio and attend classes for beginners.
  5. Experienced instructors: Contact the certified yoga instructor for individual classes.

X. Frequent questions about yoga and relaxation for beginners

  1. How often do you need to do yoga to see the results?
    • It is recommended to engage in yoga 2-3 times a week to see noticeable results.
  2. Do you need special yoga clothes?
    • Not necessarily, wear comfortable clothes that do not fetter to move.
  3. Is it possible to do yoga during pregnancy?
    • Yes, but a consultation with a doctor and classes under the guidance of an experienced instructor is needed.
  4. What are the contraindications for yoga?
    • Acute diseases, serious injuries, uncontrolled hypertension, mental disorders.
  5. Do I need to be flexible to start doing yoga?
    • No, yoga helps to develop flexibility over time.
  6. How long does it need to meditate?
    • Start from 5-10 minutes a day and gradually increase the time.
  7. What to do if the mind constantly wanders during meditation?
    • Gently return attention to breathing or chosen object of meditation.
  8. Can yoga be engaged in your own at home?
    • Yes, but it is important to study the correct technique of performing exercises.
  9. How to choose a suitable yoga style?
    • Try different styles and choose the one that you like best.
  10. What is a yoga niper?
    • The technique of deep relaxation, performed in the lying position.

This detailed article provides comprehensive information on yoga for beginners, focusing on relaxation techniques. It covers asanas, pranayama, meditation, tips for success, and answers frequently asked questions. Remember to consult with a healthcare professional before starting any new exercise program.

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