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Yoga for Beginners: A Complete Guide to get Started - Is Yoga Right for You?

Yoga For Beginners

It's time to roll out your yoga mat and discover the combination of physical and mental exercises that has enthralled yoga practitioners all over the world for thousands of years.

The beauty of yoga is that you don't have to be a yogi or yogini to benefit from it.

Yoga has the ability to calm the mind and strengthen the body, whether you are young or old, overweight or fit. Don't be put off by yoga terminology, fancy yoga studios, or difficult poses. Everyone can benefit from yoga.

Is Yoga Right for You?

Yoga is not exclusive—you can practice yoga no matter how old you are, how much weight you weigh, what you do for a living or where you live. Yoga is accessible to almost everyone.

Certain types of yoga, specific poses, or breathing techniques can be difficult or dangerous if you have a medical condition or a recent injury.

There are usually alternatives or modifications that allow you to practise safely, and many common complaints have specific yoga therapy remedies.

The Benefits of Practicing Yoga

The benefits of yoga are almost endless! Practicing yoga helps build healthy virtues and best values, such as discipline, honesty, devotion, self-inquiry, mindfulness, and non-attachment.

Yoga empowers you to make conscious choices toward living a more healthy and fulfilling life. Yoga also helps you:

  • Yoga helps you to keep your mind healthy and strong

  • It helps to reduce stress and promote relaxation

  • It also helps to get a better night’s sleep

  • Boost your immune system

  • Help heal common aches like back pain

  • Increase happiness and well being and reduce depression

  • Lose weight and change your body shape

  • Improve and maintain the health of muscles, joints, and organs

  • Prevent conditions such as diabetes, heart disease, and auto-immune disorders

  • Improve flexibility, strength, stamina, mobility, range of motion, and balance

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

#1 Shashakasana (aka Child Pose)

This soothing pose is an excellent default pause position. Child's pose can be used to rest and refocus before moving on to the next pose.

It stretches and relaxes your lower back, hips, thighs, knees, and ankles while gently stretching your lower back, hips, thighs, knees, and ankles.

Shashakasana (aka Child Pose) シャシャカーサナ(別名チャイルドポーズ)

Do It: When you want a nice gentle stretch through your neck, spine, and hips, do this.

Skip It: If you have knee or ankle problems, you should avoid it. If you have high blood pressure or are pregnant, you should avoid it as well.

Modify: You can make it more comfortable by placing your head on a cushion or a block. If your ankles are bothering you, you can put a rolled towel under them.

Be Mindful: As you breathe, concentrate on relaxing the muscles of the spine and lower back.

#2 Parvatasana (Downward-Facing Dog)

Downward-facing dog helps to strengthen the arms, shoulders, and back while stretching the hamstrings, calves, and foot arches. It can also help with back pain relief.

Parvatasana (Downward-Facing Dog) パルヴァターサナ(ダウンドッグ)

Do it: To alleviate back pain.

Skip it: Avoid this pose, if you have carpal tunnel syndrome or other wrist problems, have high blood pressure, or are in the final stages of pregnancy.

Modify: You can perform the pose with your elbows on the ground, which relieves the strain on your wrists. You can also place blocks under your hands to make them more comfortable.

Be mindful: Concentrate on evenly distributing your weight through your palms and lifting your hips up and back, away from your shoulders.

#3 Phalakasana (Plank Pose)

Plank is a common exercise that helps build strength in the core, shoulders, arms, and legs.

Phalakasana (Plank Pose) ファラカーサナ(板のポーズ)

Do it: Plank pose is beneficial for toning your abs and increasing upper-body strength.

Skip it: If you have carpal tunnel syndrome, you should avoid plank pose. It can be taxing on the wrists. If you have low back pain, you may want to skip it or modify it.

Modify it: You can change it by putting your knees on the floor.

Be mindful: Consider the back of your neck and spine lengthening as you perform a plank.

#4 Four-Limbed Staff Pose

This push-up variation comes after plank pose in the sun salutation, a common yoga sequence. It is a good pose to learn if you want to progress to more advanced poses like arm balances or inversions.

Four-Limbed Staff Pose 4肢のスタッフポーズ

#5 Bhujangasana (Cobra Pose)

This backbend strengthens the back muscles, increases spinal flexibility, and stretches the chest, shoulders, and abdomen.

Bhujangasana (Cobra Pose) ブジャンガーサナ(コブラのポーズ)

Do it: This post is excellent for back strengthening.

Skip it: If you have arthritis in your spine or neck, a low-back injury, or carpal tunnel syndrome, you should avoid it.

Modify: Simply raise your arms a few inches and do not try to straighten your arms.

Be mindful: Keep your navel drawn up and away from the floor as you hold this pose.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

#6 Vrikshasana (Tree Pose)

It can strengthen your core, ankles, calves, thighs, and spine in addition to improving your balance.

Vrikshasana (Tree Pose) ヴリクシャーサナ(木のポーズ)

Do it: Excellent for improving your balance and posture.

Skip it: If you have low blood pressure or any medical conditions that affect your balance, you should avoid this pose.

Modify: Put one of your hands against a wall for support.

Be mindful: Take note of the following: As you hold this pose, concentrate on your breathing in and out.

#7 Trikonasana (Triangle Pose)

Triangle, which is used in many yoga sequences, strengthens the legs while also stretching the hips, spine, chest, shoulders, groynes, hamstrings, and calves. It can also help to improve hip and neck mobility.

Trikonasana (Triangle Pose) トリコナーサナ( 三角のポーズ)

Do it: This pose is excellent for increasing strength and endurance.

Skip it & Modify: If you have a headache or low blood pressure, skip this pose.

If you have high blood pressure, modify the final pose by turning your head downward. If you have neck pain, don't turn your head upward; instead, look straight ahead and keep both sides of your neck long.

Be mindful: Continue to lift your raised arm toward the ceiling. It aids in keeping the pose buoyant.

#8 Vakrasana (Seated Half-Spinal Twist Pose)

This twisting pose can improve back flexibility while also stretching the shoulders, hips, and chest. It can also aid in the relief of tension in the middle of your back.

Vakrasana (Seated Half-Spinal Twist Pose) ヴァクラーサナ(ねじりのポーズ)

Do it: To loosen muscles in the shoulders, upper and lower back.

Skip it: If you have a back injury, you should avoid it.

Modify: If bending your right knee is too painful, keep it straight out in front of you.

Be mindful: Remember to lift your torso with each inhale and twist with each exhale.

#9 (Setubandhasana) Bridge Pose

This is a backbend that stretches the chest, back, and neck muscles. It also improves the strength of the back and hamstring muscles.

(Setubandhasana) Bridge Pose セツバンダーサナ(橋のポーズ)

Do it: If you spend the majority of your day sitting, this pose will help you open your upper chest.

Skip it: If you have a neck injury, avoid this pose.

Modify: To help keep your legs and feet in proper alignment, place a block between your thighs. If your lower back is bothering you, you can also place a block under your pelvis.

Be mindful: Try to keep your chest lifted and your sternum toward your chin while holding this pose.

#10 Shavasana (Corpse Pose)

Yoga classes, like life, usually end with this pose. It provides a moment of relaxation, but some people find it difficult to hold this pose still. However, the more you practise this pose, the easier it is to relax into a meditative state.

Shavasana (Corpse Pose)シャバーサナ(死体のポーズ)

Always Do it!

Modify: If it feels more comfortable, place a blanket under your head. If your lower back is sensitive or bothering you, you can roll up a blanket and place it under your knees.

Be mindful: Feel your body's weight sinking into your mat one part at a time.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

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