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Hatha yoga for beginners

So, you finally matured and decided to do yoga. Very good! Today we will tell you how competently beginners to do hatha yoga at home


ALLA SHAFIGULINASpecial Correspondent, Certified Yoga Teacher
So, you finally matured and decided to practice yoga. Very good! Today we will tell you how to competently do this at home. 

Hatha is the most popular form of yoga. You can go to any fitness center, and she will definitely be there, along with aerobics, boxing or Pilates. The most important thing is to get to a good teacher, who will teach how to properly perform asanas (body position) and pranayama (breathing exercises), will introduce yoga gently and effectively. But if you do not have the opportunity to practice hatha yoga in the club, you can practice at home. For this you need to know simple, but very important rules. They will help avoid the mistakes that beginners often face.



10 Steps to Effective Hatha Yoga Practice for Beginners

1. Need to do on an empty stomach. It should take an hour and a half before class, if you ate something light, such as a salad of greens and vegetables. After a denser meal, it will take a little longer. Three to four hours. 

2. Clothes choose comfortable and better from cotton. Do barefoot. You will need socks and a blanket during shavasana - this is a posture of relaxation at the end of all Hatha Yoga exercises. In shavasana it will be important to keep warm in order to relax as much as possible. 

3. You can practice yoga at any time of the day. Morning classes are effective from a therapeutic point of view, and they energize for the whole day. But deep relaxation and mental effect is easier to get from evening workouts. Then choose yourself. The main thing is to allocate free hour and a half, when no one will disturb you with calls and messages.

4. How often do you need to do? Better every day. But if there is no such possibility, at least twice a week. And here our video lessons with hatha-yoga complexes for beginners at home will help you (see this material). 

5. The room must be ventilated. You can practice to the music that you like. But, of course, it should not be punk or rock. It is better to choose the sounds of nature: the murmur of the stream, the sound of the surf, the rumble of spring thunder. This will allow you the best way to immerse yourself in a special meditative state. And to put it simply: disconnect from the everyday hustle and bustle and get the maximum effect from the exercises of hatha yoga.

6. Asanas at first choose the most simple. Do not chase advanced users from yoga magazines. Wait, if you wish, and you will soon be able to tie into a bundle and balance on your hands. This is not important! Your task is to start with basic asanas, light, but no less effective. Learn how to do them correctly - then add more complex ones. 

7. No tension and discomfort during exercise! No need to specifically stretch, arch the spine, strongly twist the neck. In no case! All movements should be smooth and soft. Feel the pain - loosen up the effort or get out of the asana. As soon as the body gets used and becomes more flexible, the asana will surrender without a fight.

8. Watch your breathing during homework Hatha Yoga. Breathing should be deep and slow. No delays, quick breaths and exhalations. There are special exercises when it is required, but we will analyze them a bit later - in the next issues. Just remember that breathing must be conscious. 

9. After class, do not immediately jump up and run on business. A set of exercises should always end with shavasana (aka the “posture of a corpse” or “dead person” - as you like). To be able to relax in yoga is as important as properly performing asanas. So, we do not run anywhere, lie on the mat and do not move for 7 minutes. This is a necessary minimum for high-quality relaxation. During shavasana, the effect of the exercises is fixed, your body gets a deep rest and recovery.

10. A very positive attitude. Do not drag yourself to the mat, as if you were doing hard labor. Easier, more positive! It is a pleasure to do yoga. Feel your body responding, becoming more flexible and more beautiful. Yes, you will need a special discipline, because you will do the exercises on your own at home. The more valuable they are - advanced yogis will only shake hands with you!

Health Benefits of Hatha Yoga

An important point. If you have a serious illness, you first need to consult a doctor. After all, yoga was originally designed for healthy people. Doctor “good” will give you - you can safely practice hatha yoga at home. Otherwise, it helps to develop endurance, restore flexibility and relief to the body, increase immunity and even attractiveness. Yes Yes! It is proved that yoga eliminates wrinkles, prolongs the youth of the whole body and solves problems with excess weight. 

As you already understood, they come to hatha yoga for different purposes. And they are all good. For example, it is vital for someone to learn how to cope with stress and extinguish negative emotions (our lessons will help to get rid of these problems - see the video in this material). But one thing unites everyone: in yoga, people go for health.

The following Hatha Yoga exercises will help you solve specific problems at home, for example, with the spine or joints. But immediately warn you: this classification is conditional. Each asana in yoga has such a wide effect that it can cure many ailments at once. 

And remember! For beginners, at first, it’s enough to do what it turns out. You do not make super efforts to achieve everything at once (as in the pictures or in our video lessons). So, first - as it turns out. Then gradually bring the asana to perfection. Let's start!скачать dle 12.1
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