What are the basic steps to do yoga for a beginner?
10 steps to start practicing yoga
In the framework of International Yoga Day we give you some recommendations for you to initiate this traditional discipline that originated in India.
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It does not matter if you do not know, the important thing is that you decide and open your mind and your heart in every practice you do.
Do you have in mind to practice yoga for a long time? Do not think about it anymore! Decide to take your first class. You will notice the positive changes it will bring to your life, both physical, emotional and spiritual. Make up your mind and, most importantly, do not forget to breathe, smile and enjoy your practice with your heart!
To start in this practice you must have mentally. You will see that the instructions for doing the yoga postures show the “objective”, that is, where you should go, not where you should necessarily go. This means that you can experiment and explore different positions to make the posture work for you, without getting hurt.
What you should know before starting your yoga practice.
These are some important tips that you should know if you are a beginner in the practice of yoga.
1. Be patient and observe
A yoga class for beginners does not always mean it is an easy class. You must have a lot of patience and know how to listen to your body. It takes time to learn the practice of yoga. At the beginning you will have to observe your yoga instructor so you can see the correct way to perform the postures (asana).
2. Breathing is the most important thing
It is important that you emphasize breathing, since it is one of the most important steps in yoga, regulates our mental, emotional state and helps our concentration. Breathing affects levels of stress and sleep. Learning to breathe in the right way will make us feel more healthy, calm and prepared to face stressful situations. It also makes you feel better. The correct way to breathe is to push the abdomen out in the inhalation and let it go back inward on the exhalation.
3. First of all, there is no ideal attire
During practice you should feel comfortable. Loose clothes and that allows you to do the movements with freedom, is the best. Keep in mind that you need mobility throughout your body, in all your joints. Also think that you will do yoga positions where you will be with your head down, and if you wear something too wide the shirt may fall on your head, so it is recommended that you wear a sports bra or a shirt that does not be so wide.
4. Choose your ideal carpet
You can buy the yoga mat in any supermarket, sports shop or tianguis. There is a wide variety of yoga mats, they differ in thickness and material.
-The rubber mats are thin and prevent you from slipping.
-The rubber doubles are the same, but thicker and cushion more.
-The cotton mats are the best option for those sessions of Bikram Yoga, for example, since they cause a lot of sweat, these mats prevent you from slipping. It is advisable to moisten the cotton mats a little before starting the exercises to obtain a more pleasant sensation.
The rug, an essential accessory.
5. Have the necessary accessories on hand before you start
It is good that you have a block, a rope and even a blanket at hand. There are positions where you will need to help with these accessories. For example, for postures where you need to support the head or knees on the floor doing pressure, a blanket under you comes in handy. For the posture of the triangle maybe you could need a block to rest your hands on it. Your instructor will tell you in which position you will need these accessories and what is the correct way to use them.
The wooden block will be used in certain positions.
6. Do the practice without shoes
To feel a connection with the earth and with your practice it is important that you do it barefoot. You will feel a pleasant sensation and you will feel that you return to the origins with this practice. Also, being barefoot is also for your safety, otherwise you could slip on the mat. Also, it helps you to have a better support to hold your body in a posture, to improve your balance and you can separate each toe from your feet as much as you can.
7. Ask your instructor all your questions
This is an important point during your yoga practice even more if you are a beginner. If you do not understand a position, do not know how to do it or what your benefit will be, feel free to ask your instructor, he will answer all your questions. It is preferable that you understand something well before doing it, than entering into a position with uncertainty. You can ask at the end of the class, but never stay with the doubt.
Check your positions well.
8. Listen to your body, do not demand too much
It is preferable that you let your instructor know if you have previous injuries or surgeries. With the practice of yoga you will discover muscles that you did not know existed and that you have never exercised. Therefore, it allows your body to adapt to new exercises and movements without forcing. Listen to your body. Do not fight against it and do not stress it.
Meditation at the beginning and end is part of this practice.
9. When doing a posture that you had not done before, observe first
If you are consistent with the practice you will notice the advances in your body. Little by little you will progress more your level, but there will always be positions that you do not know. When you make a posture for the first time it is best to first look at how your teacher does it and listen to the instructions. If you try to do it at the same time, it can be more difficult and you can cause an injury. If you do an asana for the first time, make sure you look and listen well to how your instructor does it before you do it.
10. When NOT to practice yoga
It is recommended that you know the contraindications for each position before doing them, in this way you will avoid that you hurt any muscle or joint. Preferably do not practice during periods of menstruation, pregnancy, high blood pressure or injuries to the knees, hips, shoulders and necks. If you decide to do it, consult your doctor beforehand and let your instructor know. Consider that you must take special care in all positions and if possible avoid them if you have any discomfort. The most important thing is to take care of your body and not hurt it.