Yoga for beginners: relaxation and health - БАДы для здоровья и спорта | Качественные добавки

Part 1: The basics of yoga for beginners

1.1. What is yoga: philosophy and practice

Yoga is an ancient Indian practice uniting the body, mind and spirit. This is not just a set of physical exercises, but a holistic system aimed at achieving harmony and well -being. The word “yoga” comes from the Sanskrit root “yuj”, meaning “connect” or “bind”. Thus, yoga seeks to combine individual consciousness (Atman) with a universal consciousness (Brahman).

The history of yoga has more than 5,000 years, and its roots go into the Vedic culture of India. Over time, the yoga developed and transformed, generating various schools and directions. Despite the variety of approaches, all of them are based on general principles and strive for one goal – to achieve physical, mental and spiritual balance.

Yoga practice includes:

Asanas (poses): Physical exercises aimed at strengthening the body, developing flexibility and improving blood circulation.
Pranayama (breathing exercises): Respiratory control techniques that help to calm the mind, increase energy level and improve the general state of health.
Meditation: Practice aimed at calming the mind, developing awareness and achieving inner peace.
Pit and Niyama (ethical principles): Moral and ethical principles governing a person’s behavior in society and his attitude to himself.

1.2. Advantages of yoga for health and relaxation

Yoga offers a wide range of advantages for physical, mental and emotional well -being. Regular yoga practice can help:

Improve the flexibility and mobility of the joints: Asanas stretch and strengthen the muscles, increasing the range of movements in the joints.
Strengthen muscles and improve posture: Many asanas require muscle tension, which helps to strengthen and maintain proper posture.
Remove stress and anxiety: Pranayama and meditation help to calm the mind, reduce the level of cortisol (stress hormone) and improve the general emotional state.
Improve sleep: Regular yoga practice can help relax before bedtime, improve sleep quality and get rid of insomnia.
Reduce blood pressure: Some asanas and pranayama can help reduce blood pressure and improve the health of the cardiovascular system.
Improve digestion: Asanas associated with twisting can stimulate the digestive system and improve digestion.
Increase energy level: Pranayama helps to increase the level of oxygen in the blood, which leads to an increase in energy and vital tone.
Develop awareness and attentiveness: Meditation helps to develop awareness and attentiveness to their thoughts, feelings and sensations.
Improve self -esteem and self -confidence: Yoga practice helps to accept your body and develop self -confidence.

1.3. Yoga types for beginners: choosing a suitable style

There are many different yoga styles, each of which has its own characteristics and advantages. Some styles are more dynamic and intense, while others are softer and relaxing. When choosing a suitable yoga style for beginners, it is important to take into account their physical capabilities, goals and preferences.

Hatha Yoga: The general term for all physical practices of yoga. Usually includes basic asanas, pranayama and meditation. Suitable for beginners, as it offers a soft and leisurely approach.
Vignaca Yoga: The dynamic yoga style, in which asanas are performed in sequences synchronized with breathing. Improves flexibility, strength and endurance. It can be intense for beginners, so it is important to start with simpler options.
Ashtanga-Yoga: A strictly structured yoga system consisting of six sequences of asanas. It requires good physical training and discipline. Not recommended for beginners without preliminary preparation.
Yin Yoga: The slow and relaxing style of yoga, in which asanas are performed for a long time (from 3 to 5 minutes). It is aimed at stretching deep connecting tissues (fascia). Suitable for beginners, as it allows you to relax and relieve stress.
Restorative yoga: The soft and relaxing style of yoga, in which asanas are performed using supports (pillows, blankets, blocks). Aimed at relieving stress, restoring strength and improving sleep. Ideal for beginners and people with disabilities.
Kundalini-Yoga: Combines asanas, pranayama, meditation and mantras. Aimed at awakening the energy of Kundalini and the expansion of consciousness. Requires a qualified teacher.
Bikram Yoga (hot yoga): It is performed in a heated room (about 40 degrees Celsius). It consists of a fixed sequence of 26 asanas and 2 breathing exercises. The intensive yoga style is not recommended for beginners without prior consultation with a doctor.

For beginners, it is recommended to start with Hatha Yoga, Yin Yoga or Restorative Yoga. As you develop practice, you can try other yoga styles.

1.4. Necessary equipment and yoga clothing

To start practice, yoga does not require expensive equipment. The main thing you will need is:

Yoga rug: Provides comfort and prevents sliding during the execution of asanas. Choose a rug made of non-slip material with a thickness of 4-6 mm.
Comfortable clothes: Clothing should be free, non -mocking and allowing the skin to breathe. Natural fabrics such as cotton or flax are preferred.
Pillow for meditation (optionally): It can be used for more comfortable sitting during meditation.
Yoga blocks (optionally): They can be used to support the body in complex asanas or to increase the depth of stretching.
Yoga belt (optionally): It can be used to increase flexibility and assistance in performing some asanas.

1.5. Security recommendations for beginners

Safety is the main priority in yoga. To avoid injuries, it is important to follow the following recommendations:

Consult a doctor: Before starting yoga, especially if you have any diseases or injuries.
Find a qualified teacher: The teacher must have experience working with beginners and know how to adapt asanas for different levels of training.
Listen to your body: Do not overstrain and do not try to perform asanas that you can’t do. If you feel pain, stop the execution of asana.
Breathe correctly: Breathing should be even and deep throughout the practice. Do not hold your breath.
Focus on technology: It is important to perform asanas correctly to avoid injuries. The teacher must adjust your poses and give recommendations on the implementation technique.
Start small: Do not try to immediately perform complex asanas. Start with basic asanas and gradually increase the difficulty.
Practice regularly: Regular practice is the key to success in yoga. Try to do yoga at least 2-3 times a week.
Do not compare yourself with others: Each person is unique, and each has their own level of training. Focus on your own progress.
Be patient: The results will not appear instantly. It takes time and effort to see the results from the practice of yoga.
Enjoy: Yoga is not only physical practice, but also a way to relax and enjoy the moment.

Part 2: basic asanas for beginners

2.1. Tadasana (Mount Pose)

Tadasana is a basic pose, which is the basis for many other asanas. It helps to improve posture, strengthen the muscles of the legs and develop body awareness.

Technique:
1. Stand straight, legs together or at a short distance from each other.
2. Distribute body weight evenly to both feet.
3. Pull the knee cups and tighten the muscles of the legs.
4. Pull your stomach and straighten your back.
5. Lower your shoulders down and take them back.
6. Stretch your arms along the body, palms are turned inside.
7. Pull the chin and look right in front of you.
8. Breathe smoothly and deeply.
9. Hold the pose for 30-60 seconds.
Advantages:
- Improves posture.
- Strengthens the muscles of the legs.
- Develops body awareness.
- Calms the mind.
Contraindications:
- Low blood pressure.
- Dizziness.

2.2. Vrykshasana (outside the tree)

Vickshasana is a balance pose that helps improve coordination, strengthen the muscles of the legs and develop concentration.

Technique:
1. Stand in Tadasan.
2. Torture body weight to the left leg.
3. Bend your right leg at the knee and press the foot to the inner surface of the left thigh.
4. Make sure that the foot of the right leg does not touch the knee of the left leg.
5. Connect your palms in front of the chest in the prayer (prayer wise).
6. Stretch your arms up above your head, the palms can be connected or divorced.
7. Focus on the point in front of you and hold your balance.
8. Breathe smoothly and deeply.
9. Hold the pose for 30-60 seconds.
10. Repeat to the other side.
Advantages:
- Improves coordination.
- Strengthens the muscles of the legs.
- Develops concentration.
- Improves a sense of balance.
Contraindications:
- Low blood pressure.
- Dizziness.
- Insomnia.

2.3. Adcho Mukha Schwanasana (a dog’s pose with a face down)

Adcho Mukha Schwanasana is one of the most common and useful asanas in yoga. It stretches the muscles of the back, legs and shoulders, strengthens the muscles of the arms and legs, improves blood circulation and relieves stress.

Technique:
1. Stand on all fours, arms shoulder width apart, knees on the width of the hips.
2. Distribute the body’s weight evenly on the arms and legs.
3. Raise your knees from the floor and straighten your legs.
4. Try to press the heels to the floor, but if this does not work, leave your knees a little bent.
5. Extend your back and create a straight line from the head to the coccyx.
6. The head should be relaxed and hang down.
7. Breathe smoothly and deeply.
8. Hold the pose for 30-60 seconds.
Advantages:
- It stretches the muscles of the back, legs and shoulders.
- Strengthens the muscles of the arms and legs.
- Improves blood circulation.
- Relieves stress.
- Improves digestion.
Contraindications:
- Syndrome of the carpal channel.
- High blood pressure.
- Pregnancy (modification is required).
- Injuries of the shoulders, back or neck.

2.4. Bhujangasana (Cobra pose)

Bhujangasana is a pose for a deflection back that helps strengthen the back muscles, open the chest and improve posture.

Technique:
1. Lie on the stomach, legs together, arms along the body.
2. Put your palms under the shoulders, fingers are directed forward.
3. Press the pubic bone to the floor.
4. On inspiration, slowly raise the chest from the floor using the back muscles.
5. Do not use your hands for lifting your body, they should only serve as support.
6. Expand your chest and take your shoulders back.
7. Look right in front of you or a little up.
8. Breathe smoothly and deeply.
9. Hold the pose for 15-30 seconds.
10. On the exhale, slowly sink to the floor.
Advantages:
- Strengthens the muscles of the back.
- Reveals the chest.
- Improves posture.
- Stimulates the abdominal organs.
- Relieves stress.
Contraindications:
- Pregnancy.
- Stomach ulcer.
- Hypertyosis.
- Back injuries.

2.5. Balasana (child’s pose)

Balasana is a rest pose that helps to relax, relieve stress and calm the mind.

Technique:
1. Take your knees, knees on the width of the hips.
2. Sit on the heels.
3. Lean forward and lower your chest to your knees.
4. Stretch your arms forward or along the body, the palms are turned upward.
5. Lower your forehead to the floor.
6. Relax and breathe smoothly and deeply.
7. Hold the pose for 1-3 minutes.
Advantages:
- Relaxes the body and mind.
- Relieves stress.
- Calms the nervous system.
- Gently stretches the muscles of the back, hips and ankles.
Contraindications:
- Diarrhea.
- Pregnancy (modification is required).
- Knee injuries.

2.6. Shavasana (corpse pose)

Shavasana is a relaxation pose that is performed at the end of yoga practice. It helps to integrate all the advantages of practice and calm the mind.

Technique:
1. Lie on your back, legs shoulder -width apart, arms along the body, palms are turned upside down.
2. Close your eyes.
3. Relax all the muscles of the body.
4. Let go of all thoughts and feelings.
5. Focus on your breath.
6. Allow yourself to completely relax and relax.
7. Hold the pose for 5-10 minutes.
Advantages:
- Relaxes the body and mind.
- Relieves stress.
- Improves sleep.
- Integrates all the advantages of yoga practice.
Contraindications:
- No.

Part 3: Pranayama for beginners

3.1. What is pranayama: breathing and energy control

Pranayama is an ancient practice of breathing control, which is an important part of yoga. The word “pranayama” consists of two Sanskrit words: “prana” (life energy) and “Ayama” (control, expansion). Thus, pranayama is a technique for managing life energy through respiratory control.

Pranayama affects the physical, mental and emotional state of a person. The regular practice of Pranayama can help:

Improve the respiratory system.
To calm the mind and reduce stress.
Increase the level of energy and vital tone.
Improve concentration and memory.
Balance the nervous system.
Clean the energy channels (nadi).

3.2. Pranamama basic techniques for beginners

Breathing with the abdomen (dirga pranayama): This is the basic breathing technique that helps to calm the mind and relax the body.
- Technique:
  1. Lie on your back or sit in a comfortable pose.
  2. Put one hand on the stomach, and the other on the chest.
  3. Make a slow and deep breath through your nose, feel how the stomach rises.
  4. In this case, the chest should remain motionless.
  5. Make a slow and completely exhale through your nose, feel how the stomach is sinking.
  6. Continue to breathe thus for 5-10 minutes.
- Advantages:
  - Calms the mind.
  - Relieves stress.
  - Improves the respiratory system.
  - Reduces blood pressure.
- Contraindications:
  - No.
Udaii Pranayama (victorious breathing): This breathing technique creates a slight sound in the throat, reminiscent of the whisper of the ocean. It helps to calm the mind, increase the level of energy and warm the body.
- Technique:
  1. Sit in a comfortable pose.
  2. Slightly open your mouth and take a breath, as if you are going to say “ha”.
  3. Close your mouth and continue to breathe through your nose, creating a light sound in your throat.
  4. Breathing should be even and deep.
  5. Continue to breathe thus for 5-10 minutes.
- Advantages:
  - Calms the mind.
  - Increases energy level.
  - The body warms.
  - Improves concentration.
- Contraindications:
  - No.
Nadi Shodhan Pranayama (breathing alternately through the nostrils): This breathing technique helps to balance the energy channels (nadi) and calm the nervous system.
- Technique:
  1. Sit in a comfortable pose.
  2. Close the right nostril with the thumb of the right hand.
  3. Make a slow and deep breath through the left nostril.
  4. Close the left nostril with the ring finger of the right hand and open the right nostril.
  5. Make a slow and completely exhale through the right nostril.
  6. Make a slow and deep breath through the right nostril.
  7. Close the right nostril with the thumb of the right hand and open the left nostril.
  8. Make a slow and complete exhalation through the left nostril.
  9. Continue to breathe in this way, alternately changing the nostrils, within 5-10 minutes.
- Advantages:
  - Calms the nervous system.
  - Balances energy channels.
  - Improves concentration.
  - Reduces stress.
- Contraindications:
  - Nasal congestion.
  - Acute respiratory diseases.

3.3. Security recommendations in Pranayama practice

Consult a doctor: Before starting the practice of pranayama, especially if you have any diseases of the respiratory system or cardiovascular disease.
Find a qualified teacher: The teacher must have experience working with beginners and know how to adapt Pranayama techniques for different levels of training.
Start small: Do not try to immediately perform complex Pranayama techniques. Start with simple techniques and gradually increase the difficulty.
Breathe naturally: Do not strain and do not hold your breath. Breathing should be even and deep.
Listen to your body: If you feel discomfort, stop the implementation of Pranayama technique.
Practice regularly: Regular practice is the key to success in Pranayama. Try to engage in pranayama at least 10-15 minutes a day.
Do not practice pranayama immediately after eating: Wait at least 2-3 hours after eating before doing pranayama.
Practice in a well -ventilated room: Make sure that there is enough fresh air in the room.

Part 4: Meditation for beginners

4.1. What is meditation: reassuring mind and development of awareness

Meditation is a practice aimed at calming the mind, developing awareness and achieving inner peace. This is not just relaxation, but an active process of training the mind, which allows you to learn how to control your thoughts and emotions.

Meditation has ancient roots and is practiced in various cultures and religions. There are many different meditation techniques, but all of them are aimed at one goal – to achieve the state of inner peace and harmony.

Regular practice of meditation can help:

Reduce stress and anxiety.
Improve concentration and memory.
Develop awareness and attentiveness.
Improve sleep.
Increase self -esteem and self -confidence.
Develop compassion and love for yourself and others.
Achieve inner peace and harmony.

4.2. Basic meditation techniques for beginners

Breathing meditation: This is a simple and effective technique of meditation, which helps to calm the mind and develop awareness.
- Technique:
  1. Sit in a convenient pose, for example, in a chair or on a pillow for meditation.
  2. Close your eyes.
  3. Focus on your breath.
  4. Watch how the air enters and leaves your body.
  5. Do not try to control your breath, just watch it.
  6. If your mind begins to wander, gently return it to breathing.
  7. Continue to meditate in this way for 5-10 minutes.
- Advantages:
  - Calms the mind.
  - Develops awareness.
  - Improves concentration.
  - Reduces stress.
- Contraindications:
  - No.
Meditation of awareness (Minfulness): This technique of meditation is aimed at developing awareness towards its thoughts, feelings and feelings at the moment.
- Technique:
  1. Sit in a comfortable pose.
  2. Close your eyes.
  3. Pay attention to your thoughts, feelings and sensations in the body.
  4. Do not judge or evaluate them, just watch them.
  5. If you feel discomfort, do not try to avoid it, just admit it.
  6. Continue to meditate in this way for 5-10 minutes.
- Advantages:
  - Develops awareness.
  - Improves emotional regulation.
  - Reduces stress.
  - Increases self -esteem.
- Contraindications:
  - No.
Mintration meditation: This technique of meditation uses the repetition of the mantra (sacred word or phrase) to calm the mind and achieve inner peace.
- Technique:
  1. Sit in a comfortable pose.
  2. Close your eyes.
  3. Select the mantra, for example, OM or HAM.
  4. Repeat the mantra in your mind or out loud.
  5. Focus on the sound of a mantra.
  6. If your mind begins to wander, gently return it to the mantra.
  7. Continue to meditate in this way for 5-10 minutes.
- Advantages:
  - Calms the mind.
  - Improves concentration.
  - Increases energy level.
  - Develops spirituality.
- Contraindications:
  - No.

4.3. Tips for successful meditation

Find a quiet and calm place: Choose a place where no one will distract you.
Set regular meditation time: Try to meditate at the same time every day.
Start small: Start with 5-10 minutes of meditation and gradually increase the time.
Be patient: Do not be discouraged if your mind will wander. Just gently return it to the object of meditation.
Do not evaluate your thoughts and feelings: Just watch them without trying to change them.
Be kind to yourself: Do not criticize yourself because you cannot calm your mind.
Use meditation as a tool for self -knowledge: Let me help you get to know yourself better.
Find a group of meditation or teacher: Meditation in a group or with a teacher can be very useful.

Part 5: Yoga in everyday life

5.1. Yoga integration into daily routine

Yoga is not only a practice on a rug, but also a way of life. The integration of yoga principles into everyday routine can significantly improve the quality of your life. Here are several ways to do it:

Start your day with morning yoga: Several simple asanas and breathing exercises can help you wake up, recharge with energy and tune in a positive way.
Take breaks for yoga during the day: If you work at the computer, take short breaks every 30-60 minutes to knead the body and perform several simple asanas.
Practice conscious breathing: During the day, pay attention to your breath and make some deep breaths and exhalations to calm down and relieve stress.
Practice conscious nutrition: Eat slowly and consciously, paying attention to the taste, texture and smell of food. Avoid distracting factors such as TV or phone.
Be attentive to your thoughts and feelings: Watch your thoughts and feelings, do not judge or evaluate them. Recognize them and release them.
Be kind to yourself and others: Practice compassion and love for yourself and others.
Try to live in the present moment: Focus on what is happening now, do not worry about the past and do not worry about the future.

5.2. Yoga and food: healthy lifestyle

Yoga and healthy diet are closely connected. The principles of yoga emphasize the importance of eating nutritious and balanced food, which supports the health of the body and mind. Here are a few tips on the nutrition for yogis:

Use fresh, whole products: Give preference to fresh fruits, vegetables, whole grain products and legumes.
Avoid processed products, fast food and sweet drinks: These products contain a lot of sugar, fats and salt, which can negatively affect health.
Eas enough protein: Protein is necessary for the construction and restoration of tissues of the body. Good sources of protein are legumes, nuts, seeds and tofu.
Use enough liquids: Drink a lot of water during the day to maintain hydration of the body.
Eat moderately: Do not overeat and do not skip food meals.
Listen to your body: Eat what you like and what affects your body well.
Try to eat vegetarian food: The vegetarian diet goes well with the principles of yoga, since it is based on respect for all living things.

5.3. Yoga as a tool for overcoming stress and anxiety

Yoga is an effective tool for overcoming stress and anxiety. Asanas, Pranayama and meditation help to calm the mind, relax the body and reduce the level of cortisol (stress hormone).

Asanas: Yoga physical exercises help relieve muscle tension and improve blood circulation. Some asanas, such as the pose of the child and the pose of the corpse, are especially effective for relaxation.
Pranayama: Respiratory exercises yoga help to calm the mind and balance the nervous system. Breathing with the stomach, udai pranayama and nadi Shodhan Pranayama are especially effective for reducing stress.
Meditation: Meditation helps to develop awareness and learn to control your thoughts and emotions. Respiratory meditation and awareness meditation are especially effective for reducing anxiety.

The regular yoga practice can help you develop stress and anxiety management skills, which will allow you to live a happier and healthy life.

5.4. Yoga and self -awareness: development of inner harmony

Yoga is not only physical practice, but also the path to self -knowledge and the development of internal harmony. Yoga practice helps you connect with your body, mind and spirit, which allows you to better understand yourself and your needs.

Asanas: The execution of asanas requires attention and awareness to their body. This helps you better feel your body and learn about its restrictions and capabilities.
Pranayama: Yoga breathing exercises help you calm your mind and develop awareness to your emotions.
Meditation: Meditation helps you develop awareness of your thoughts and feelings. This allows you to better understand your motives and needs.

Yoga practice can help you develop a deeper understanding of yourself, which will allow you to make more conscious decisions and live a happier and most full life.

5.5. Further steps in yoga practice: deepening knowledge and skills

After you have mastered the basic asanas, pranayama and meditation, you can begin to deepen your knowledge and skills in yoga. Here are several ways to do it:

Visit the advanced yoga classes: Find an experienced teacher who offers the advanced yoga classes.
Study the philosophy of yoga: Read books and articles about yoga philosophy to better understand its principles and values.
Participate in seminars and retritities on yoga: Seminars and retrites are a great opportunity to deepen your

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