It often happens that many people who start practicing yoga, after a while throw this initiative. There can be many reasons for this. However, an optimally chosen practice and a competently constructed set of yoga exercises can help beginners to work out internal constraints in time and become more firmly entrenched along the way. And since usually many inexperienced practitioners start practicing yoga, working with the body and developing its strength and flexibility, we will try to figure out what points should be taken into account when building a set of exercises for effective and harmonious development.

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Before you start working with the body, it’s important to tune in to practice, understand your goals and try to focus your attention inward, abstracting yourself from external affairs and worries. This can help complete yogic breathing or  breathing Ujaya. For someone effective, it may be the utterance of a mantra, for example, the mantra “Om”. Also, an effective relaxation of the body can become an effective way to help us take our attention inwards, when we pass attention to all its parts and try to relax them in turn. This technique gradually helps to develop sensitivity to body signals, and eventually, during the execution of the complex of exercises, the body will begin to tell us how to rebuild this or that asana and how deeply it should be performed so as not to injure yourself. Since all people are different, everyone will find a method for themselves that will help them tune in to the lesson and make the practice more conscious and fruitful.

Yoga exercises for beginners. Warm up

Before embarking on the basic yoga exercises for beginners, it is important to give sufficient attention to the warm-up, during which it is necessary to warm up the body well. To save time, novice practitioners sometimes neglect the warm-up, believing that these simple actions are unlikely to significantly affect the outcome. However, even a short warm-up can help not only gently prepare the body for performing asanas and avoid injuries, but also make the practice much more effective. The quality of the warm-up will depend to some extent on how deep we can perform these or those asanas.

As a warm-up, you can use the elements of joint gymnastics. Especially it will be useful for people with fragile or inactive joints. Excellent help to warm up the body and change the energy of  Surya Namaskar – Sun Salutation complex . In addition, various kriyas affecting the abdominal cavity can be an excellent element of the warm-up. For example, for beginner yogis, Agnisara-dhaouti kriya or Kapalabhati may come. In the course of their implementation, it is usually possible not only to warm up the body and improve the performance of internal organs, but also to influence the energy, the low quality of which causes the enslavement of the body, in particular the legs and hip joints.

This energy is called “Apana-Vayu” and covers our body from the navel to the feet. It is no accident that many people who are just beginning to practice yoga notice that the main problem is most often the inflexible legs and the inactive hip joints. However, the unprocessed Apana-Vayu enslaves not only the body, but also the consciousness, forcing us to be lazy or, for example, not to show the best qualities of character. Therefore, for rapid advancement in yoga practice, it is important to influence this energy not only through the body, but also through the control of our negative tendencies. However, having influenced Apana-Vayu at the very beginning of the session with the help of the above-mentioned kriy, many asanas of the complex can be performed much more qualitatively.

Exercises for beginners yogis. Principle of choice

When choosing yoga exercises and drawing up their sequence, you can focus on the principles of energy movement in the body. Usually, by overcoming physical and energy constraints at one level, we allow our energy to rise higher. This not only improves our state of health, but also brings our consciousness to a new level, making us more aware and free from not serving habits. However, at a new, higher level, we are faced with new limitations, which we also have to work through. Thus, there is a movement from below upward from one chakra to another. This principle can also be used when building a yoga complex, using asanas, which work out our body gradually from the bottom up – from the legs to the head. It is not necessary to strictly follow this rule.

Therefore, it is better to start the main block of exercises with  asanas standing . For beginners, the following asanas can be approached: Tadasana (Pose of the Mountain), Utkatasana (Pose of the Chair), Utthita Trikonasana (Pose of the elongated triangle), Pose of the Stupa, and Pose of the Warrior (Virabhadrasana 1, 2, 3). In addition, it is important to pay attention to balance asanas, for example, such as Vrikshasana (Tree Pose) and Garudasana (Pose of the Eagle) . After performing them, you can make slopes, for example: Uttanasana (tilt to the feet)and Prasarita Padottanasana (inclination with widely spaced legs). Usually postures are available for many people even at the very beginning of the practice. Complexly affecting the whole body, they help to warm up it even better, and also thoroughly work out the legs and hip joints. In addition, a qualitative execution of poses will achieve a better result in subsequent asanas. Therefore, it will be especially useful for beginning practitioners to give them sufficient attention.

Continuing to study the physical and energy limitations, you can move on and proceed to perform asanas on the stomach . For beginners, such simple deflections as Ardha Bhujangasana (Pose of the Sphinx) and Shalabhasana (Poza Locust) are suitable. You can also master Dhanurasanu (Bow Pose). At the initial stage it is better to grab one leg with your hand while leaving another straight. But here, as in all other poses, it is necessary to remember the principle of symmetry and do exercise on both sides. If there is a need to work more back, you can perform Madjarianasan (Cat Pose) in both a dynamic and a static version. Then you can perform asanas on the press , such as Navasana (Pose boat) and Ardha Navasana (Pose of a half-breed).

Then you can proceed to work out the restrictions at a higher level and make deflections with the maximum opening of the chest. For novice practitioners, Ustrasana (Camel’s Pose) is suitable. If until the extreme position with hands on the feet can not be performed, you can put your hands on the lower back. In addition, the cervical and thoracic trough will be accessible and effective for all categories of people involved.

As for asanas , which have not been mentioned yet, according to the classic recommendation, they should be performed at the end of the main block before inverted poses. Beginners should start with such asanas as Baddha Konasana (Pose of the bound corner, or Pose of the Butterfly) , Gomukhasana (Pose of the head of the cow) and Upavistha Konasana (tilt forward with widely spaced legs). Then it is recommended to go to the slopes and twists from the sitting position. There can be made such slopes as Jan Shirshasan and Pashchimotanasana. Then you can make such an effective twist, as Ardha Matsiendrasana. How many people, so many different approaches to practice. For someone, the sequences of exercises, including the transition from the asanas standing to the asanas sitting, and then again the return to the asanas standing, will be relevant. Therefore, it is important not to forget that consistency can always vary depending on internal sensations.

But still, it is better not to neglect classic recommendations at the very beginning of practice. One such recommendation is the completion of the asan series with inverted poses. To successfully advance in practice, as well as for positive changes at the level of consciousness, it is important to raise the energy released during the practice up to the higher energy centers or chakras. The following poses can help in this: Halasana (Pose of the plow), Salamba Sarvangasana (stand on the shoulders with the support, known as the Birch Stance ) , Carnapidasana (the pressure posture on the ears) and Viparita Karani is wise.

For the successful practice of selected asanas, it is important to remember that we try to work at the level of small austerity, that is, at the level of discomfort acceptable for us, not allowing ourselves to be lazy and at the same time avoiding painful sensations. It is this volition that we voluntarily create that will help us quickly overcome the limitations in our body, energy and consciousness. But do not confuse penance and tension. Especially during the performance of exercises aimed at developing flexibility, it is necessary to remember the relaxation of the body. When the muscles of the body are relaxed, it is easier for us to bring them into a more elastic state and, accordingly, perform a deeper version of the asana. In addition, there will be a more effective release of joints, the mobility of which just limits the inelastic muscles. Conversely, if we are trying to achieve flexibility by using brute force,

Yoga exercises for beginners. Completion

To finish a complex of exercises to beginning practitioners it is better Шавасаной. This pose of complete relaxation will help to relieve muscle tension, which could appear in the body during the performance of the complex. Sometimes starting to do on their own, not very experienced practices neglect the rest. Here it is important to remember that without giving the body enough rest, we turn the practice of yoga into stress for our body, which can lead to problems at the physical level or after some time cause internal rejection to practice. Therefore, it is important to give  Shavasana approximately 10% of the total time of the whole class.

To make it easier to qualitatively relax the body and integrate the experience of practice, it is important to maintain complete immobility. In addition, one should not fall asleep, but use this rest as an opportunity to develop vigilance and awareness. In the beginning, you can walk around in all parts of the body and try to relax them. Having attained complete relaxation, it is necessary to continue to maintain the clarity of the mind. This can help to monitor breathing. Very often during Shavasana, the mind begins to wander. It is necessary to try not to think about the coming thoughts and every time when attention is distracted, to transfer it again to the process of breathing. Gradually, it will get easier, and a sense of presence in the present moment will inspire the development of greater care and awareness.

After the completion of Shavasana, do not immediately stand up and take up any business. It is good to finish the practice in a sitting position with crossed legs. You can again walk through the body and try to track the changes that occurred during the practice of the change, both at the body level and at the energy level. Developing sensitivity in this way to our own feelings, we gradually become more aware of them in everyday life and, in the event of any problems, it is easier to help ourselves at a deeper level. Then you can say the threefold mantra “Om” with gratitude to all the Teachers for the practices of yoga given to us. Also at the end of the lesson you can tune in to a new beautiful day or, perhaps, remember with gratitude the past, and also create the intention to correctly dispose of the received energy.

It is important not to forget that the competent composition of the complex and its regular practice is only half the battle. Much more important is how we will manage the new forces and energy that we are able to change as a result of the practice. By practicing yoga regularly, we strengthen our energy. Together with it, both positive and negative trends in behavior are reinforced. Therefore, it is necessary to constantly try to keep track of where the energy released during practice is, and also often remind ourselves of the law of cause and effect, that is, the law of karma. It is no coincidence that they say: “What you sow, you will reap.” And developing our body and energy, we can sow at times more and, accordingly, get much more significant fruits. And exactly what we will come to will largely depend on how we manage our energy today.