In recent years, yoga has developed into a real trend sport. To bring your body and mind into harmony, you only have to do one thing: get active. Here you can find out what beginners need to consider.
The good thing about yoga is that you don’t have to be a sports fan to do the exercises. Indian teaching is not a question of age or fitness, but a question of attitude. Even though the individual positions can (and should) be strenuous, yoga is primarily about combining various meditation techniques with physical exercises – the so-called asanas. To be in harmony with yourself. But also to reduce stress, strengthen the cardiovascular system and feel fitter. No matter what age. This article explains which yoga exercises are best for beginners, what you need for them and which styles are suitable for inexperienced people.
Yoga accessories for beginners
1. The mat
The deciding factors when buying a new yoga mat are the material, size and thickness. There are models made from natural materials (e.g Virgin wool or cork) or Plastic mats – The latter have the advantage that they last longer. When it comes to length, you should consider in advance whether it is important to you that your body has space on the entire mat when doing the exercises while lying down or whether your legs protrude over the mat. Thicker mats have the advantage that they cushion the body better, while thinner mats are better suited for balance exercises.
2. The clothes
For the yoga exercises, you primarily need comfortable clothing that is not too tight, but also not too loose – otherwise it would easily slip during certain exercises. It’s best to choose a comfortable one Yoga pants with cuffs or one leggings in combination with a well-fitting one Cotton top. However, it is better to avoid sports clothing made from synthetic materials, which will make you sweat more quickly and easily. On top of that, the clothes are too tight on the body, which can be annoying.
Another tip:You don’t need shoes for the yoga exercises, it’s best to train barefoot. And if you get cold feet in winter, you can use special ones Yoga socks wear that are non-slip and provide more grip on the mat.
3. The yoga block
Beginners in particular would do well to have one Yoga block to use. Depending on the exercise, it takes on different functions and can be used for support, for lying down, as a seat or even as a weight. Thanks to the natural material (e.g. cork), the block remains non-slip the entire time, even when you do sweaty asanas. Alternatively, you can also get one Yoga strap that can help you stretch and bend. Beginners in particular are extremely clumsy when doing their first yoga exercises.
4. The atmosphere
For the yoga exercises, you need to create a pleasant atmosphere so that you can calmly concentrate on your breathing and your movements. Don’t let either TV Have the radio on at the same time so as not to be distracted. If you still want to listen to some music to relax, we recommend one Yoga CD – the songs support your exercises with shallow sounds.
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Yoga exercises for beginners
T. Krishnamacharya, the “father of modern yoga,” couldn’t have put it more succinctly: “Anyone who can breathe can practice yoga.” Before you start the first exercises, you should not eat anything for at least an hour and a half beforehand, as most asanas are difficult to do on a full stomach. The exercises in the following videos from various yoga professionals are particularly suitable for beginners:
The sun salutation
The Warrior I
The Warrior II
The Warrior III
The tree
The downward dog
The cobra
To begin with, it is sufficient to repeat the exercises twice a week for 20 to 45 minutes. It’s best to block two days in your calendar on which you make time for yoga – you should always take a two to three day break between these appointments. Of course, you can repeat the yoga exercises every day, but you should then find a healthy balance. Otherwise, the rigorous program could cause you to quickly overstretch your muscles.
Yoga styles for beginners
In a fast-paced society like ours, everyday life is determined by stress and hectic pace, which has a direct impact on our health – sleep disorders, restlessness, digestive problems and joint pain are consequences of the constant overload from our environment. This makes it all the more important not to lose the ground under your feet and put down roots. This is made possible, for example, with the help of yoga exercises, i.e. the combination of meditation exercises and sport, which are intended to help you ground yourself. These four yoga styles are best for beginners:
1. Hatha Yoga
The term encompasses several types of yoga and is therefore one of the best-known yoga styles of our time. The exercises are characterized primarily by slow movements that are primarily intended to relax the body. For this reason, the asanas (including downward dog) are particularly suitable for beginners.
2. Kundalini Yoga
This style, based on the teachings of Yogi Bhajan, focuses even more on the mind using breathing and physical exercises. The aim is to feel your body more clearly: first the back is warmed up, then a few asanas are done and at the end there is relaxation and meditation.
3. Yin Yoga
Yin yoga is particularly suitable for relieving tension or internal blockages. The meditative, slow and passive asanas are performed over several minutes (between three to six) either sitting or lying down to allow the muscles to relax and the breath to flow freely.
4. Ashtanga Yoga
The term “Ashtanga” comes from Sanskrit and means “eight limbs”. This style of yoga is very strenuous due to the fluid transitions between the asanas – which follow a strict order. This style is therefore particularly suitable for disciplined people with a lot of ambition.
Other styles suitable for advanced users:
- Anusara Yoga
- Antigravity Yoga
- Bhakti yoga
- Bikram yoga
- Budokon Yoga
- Hormone yoga
- Iyengar yoga
- Jnana Yoga
- Jivamukti Yoga
- Karma yoga
- Kripalu Yoga
- Kriya yoga
- Laugh Yoga
- Luna Yoga
- Power yoga
- Prana flow
- Raja yoga
- Satyananda Yoga
- Shadow yoga
- Sivananda Yoga
- Tao Yin Yoga
- Vinyasa flow yoga
Yoga classes for beginners
If you do not want to do the yoga exercises at home but would rather attend a class, you should choose your teacher carefully. This is important so that you stay motivated and inspired enough to get to know your body better – without feeling pressured. For this reason, you should consider the following points when looking for a suitable yoga school: A qualified yoga teacher has completed appropriate training and guides his students. He or she answers all questions, gives helpful tips and ensures that the exercises are carried out correctly. He or she is personable and encourages his or her students to participate.
Only if you feel understood in the course can you really let yourself go – and internalize the art of Indian teaching. If you don’t feel comfortable in your course or can’t find a good connection with your teacher, you won’t be able to relax properly. This, in turn, causes you to become even more tense and increases possible physical discomfort. In any case, listen to your gut feeling and choose a yoga class that is tailored to your needs and gives you the feeling of a cozy atmosphere – as if you were in your own living room at home. This is the only way you can bring body and mind into harmony.
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