In order to practice yoga, you need practically nothing except your body. Technically, you will need: a good mood, a yoga mat, and clothes that do not restrict movement. But in fact, if you practice at home by video, you don’t need all this either. Yoga is performed barefoot on any rug that you have at home. If you plan an active vinyasa, feel free to wear a short top and shorts. And if this is a lesson for relaxation, slow, then you can be in a T-shirt and sweatpants. However, there is a belief among yogis: if you invest in a beautiful shape and a nice yoga mat, there is a chance that you will practice more often.
What may be required if you are serious:
Yoga Mat
A Pair of Yoga Blocks Yoga
Belt
Pillow or pad for meditation
Comfortable clothes
Often, yoga teachers suggest leaving your ego at the door, this also includes not being shy about the clothes you wear. Wear something that makes you feel good. Some teachers use additional equipment: belts, blocks, rollers, blankets and chairs. Usually studios provide all this. And some teachers do not use additional equipment, in such cases, you just need to come to class. Also now many actively teach yoga online. In this case, you will need a yoga mat, and if you wish, you can buy yourself straps and blocks as needed.
Will yoga suit me?
Yoga is available to everyone, regardless of how you look, how old you are, how you dress, how much you weigh, what you do for a living, where you live or what religion you profess. But she also has contraindications. If you have an acute illness, or a recent injury, because of which it is difficult and even dangerous for you to practice. Before you start, consult with your doctor. Also, if you are over 55 years old, out of shape and not flexible, start with yoga for beginners until you feel that you are ready to move to the intermediate level. Never practice if you feel pain, discomfort, because pain is the body’s way of talking to us, and a sign to retreat.
What is the benefit of yoga?
Yoga has a lot of advantages, how can it help?
improves muscle and joint health
improves sleep
reduces injuries in any other sport
helps to recover from strength training
prevents diabetes, heart disease and autoimmune diseases
slows down the negative effects of office life
there is a sense of happiness and well-being.
improves flexibility, strength, endurance, mobility, range of motion and balance
improves immunity
relieves depression
relieves back pain
Yoga is both a spiritual and physical practice, but yoga is also a discipline that will help relieve stress, relax and feel healthier, lighter, more energetic.
And of course the best way to find out if yoga is right for you is just to try. To get started, you can visit several nearby yoga studios, chat with different instructors, or try online classes. Now you can Skype with any instructor, with me too, and sign up for an individual lesson.
However, if you are recovering from an injury, or your health is weak, I recommend that you consult a doctor before practicing.
How to prepare for the first lesson?
Any yoga practice in the studio of going to class at school: come early, do not wear perfume, do not interrupt the instructor during practice. Questions are welcome before practice or at the end of the lesson. If you practice at home by video, then the preparation is at your discretion. I can only recommend that it be quiet, no one distracts you, so that you do not injure yourself accidentally, and do not cross the boundaries of your capabilities. Also, if you started studying by video, start with short light classes for 30 minutes, and gradually increase both the time and complexity of classes.
Each instructor has his own approach to teaching. Some pay more attention to physical postures, others to meditation, and others to breathing techniques. Your experience from one instructor to another can vary significantly. Everyone is unique and presents and understands yoga in their own way. Therefore, do not despair, if you did not like one instructor, it does not mean that you do not like yoga. Yoga practice is a space where you feel calm and in the caring hands of an instructor, without judgments, without ego. Don’t worry if you don’t do well at the initial stage. Don’t try to keep up with everyone, especially the teacher. After all, he may have the experience of five, ten years of daily practice and work. Just move at your own rhythm and pace. The main thing is to follow clear instructions and tips on alignment and posing in asanas.
Is it possible to lose weight from yoga?
Yoga is not a cardio workout. Therefore, this is not the best way to lose weight. Nevertheless, this is a full-body workout, and it will make you work hard, sweat, and in some cases it will be exhaustingly hard. Its strength lies in toning your muscles, with the help of complex physical poses. And of course, the general state of health is changing. If you combine practice with proper nutrition, you may even visually notice improvements in your body and condition, due to increased flexibility, relaxation and awareness of your own body.
What style of yoga suits me?
If you have never practiced yoga, then choose Hatha yoga or Hatha yoga for beginners. Unlike other types of yoga, it is given at a moderate pace so that no one falls behind, paying more attention to the asanas. But of course, it all depends on the teacher.
If you are over 55 years old, then choose Hatha yoga for the elderly, usually they give a lot of warm-up exercises with elements of joint gymnastics. If you consider yourself not very flexible, don’t worry! You just need a little more time to build up, and over time the results will be, they will not keep you waiting. At least I guarantee you excellent health!
And if you are already in good shape, and you easily get quite complex elements in yoga, then practice power directions, vinyasa yoga.
What to expect from a studio class?
Yoga practice in the studio is always an atmosphere. And the pros: music, incense, a large space, no one distracts, the instructor can always rebuild and support. Classes take from an hour to two hours, depending on the class. The number of people from 2 and more. Most studios make up a schedule that allows you to choose your own classes, directions and time at which it is convenient for you to practice.And of course, depending on your level of training, they will help you choose the direction in which you will be comfortable. Most instructors show adaptive versions of asanas if you have difficulty performing them. Experienced instructors also talk about the benefits of some of the asanas that you practice in class.
How often to practice?
If you have time to practice 3 times a week, you will quickly notice results in flexibility, increased range of motion, strength, balance, ability to cope with stress, sleep quality, and overall well-being. Ideally, I recommend practicing 20 to 40 minutes in total so that you get 3-4 hours a week. Doing less yoga will also be beneficial, but you will see small improvements over a longer period of time. Of course, everyone’s bodies are different, so the time spent on yoga is relative to your progress. If you join in, and you really like yoga, then you can gradually move on to regular daily practices. Like everything related to fitness, with sports, the more time you invest, the better your results will be.
What books should I read?
“Yoga Sutras of Patanjali”
The famous book is available in two interpretations: Swami Satyanananda Saraswati and B.K.S. Iyengar. Both Gurus offered their own comments so that the reader could consciously see the picture of what was written in distant times. “Yoga Sutras of Patanjali” is a mandatory literature for people starting their spiritual path, who seek to practice yoga not only on the mat, but also in life.
“Kundalini Yoga Parampara” Reinhard Gammenthaler
I was at his seminar, and I was convinced that his practices work! It’s worth taking a look at it live once.
“Yoga is the way to health” by B.K.S. Iyengar
In the modern world, it is already difficult to imagine a person without diseases. This way the book will help to cope with existing diseases, and delay the onset of deterioration and new diseases.
“The Light of Yoga Life” by B.K.S. Iyengar
All the books of this author pay special attention to the position of the body, and the adjustment of asanas in statics.You learn to breathe in static, and only then move on to dynamic practice. In Iyengar yoga, asanas are selected in a special sequence, and then practiced for therapeutic and wellness purposes.
“The Heart of Yoga” by T.K.V. Deshikachar
The author of the book, the son of Krishnamacharya, who has lived for more than 100 years, one of the greatest yogis of modern times, offers us the quintessence of his father’s system in combination with his own practical approach, which he calls “A program for the spine at all levels – physical, mental and spiritual.” The book describes all the elements of yoga: asanas, conscious breathing, meditation and philosophy.
“Hatha Yoga Pradipika” by Saraswati Swami
“Hatha Yoga Pradipika” is a text written in Sanskrit about Hatha Yoga, presumably dating from the XV century. In general, the text consists of 390 stanzas, and is divided into four parts: The first one lists yama (restraint in behavior), niyama (observed restrictions), asanas and nutrition. The second describes pranayama and shatkarma (internal purification practices). The third tells about mudras, bandhas (“locks”), nadis (channels in the subtle human body through which prana flows), and kundalini energy. The fourth describes pratyahara, dharana, dhyana and samadhi
“The ABC of yoga therapy” S.Agapkin