{"id":593490,"date":"2022-09-27T20:17:00","date_gmt":"2022-09-27T17:17:00","guid":{"rendered":"https:\/\/allforwomen.com.de\/?p=593490"},"modified":"2022-08-07T10:30:38","modified_gmt":"2022-08-07T07:30:38","slug":"yoga-for-dummies-how-to-start-yoga-correctly-what-you-need-for-yoga","status":"publish","type":"post","link":"https:\/\/allforwomen.com.de\/en\/yoga-for-dummies-how-to-start-yoga-correctly-what-you-need-for-yoga\/","title":{"rendered":"Yoga for “dummies”: how to start yoga correctly, what you need for yoga"},"content":{"rendered":"

If in those years when Western people only discovered yoga, it was mostly hippies who were fond of it, now top managers of the largest companies and Hollywood stars are “putting in a pose".<\/p>\n

Neurologists, osteopaths and massage therapists in Russia and abroad unanimously speak of an increase in the number of patients who overdid it during yoga classes. This fact, however, does not affect the growing popularity of this type of physical activity. How to start practicing yoga correctly so that you don't have to go to the doctor later?<\/p>\n

The abundance of online guides, books and yoga videos can be confusing. It seems that you can just repeat the movements of the instructor on the screen, and that will be enough. In practice, there are so many nuances in performing postures – asanas that no video course or book can convey them all.<\/p>\n

The first thing you need to do yoga is to find the right class. Only in a yoga class for "dummies" can you find out at what point you need to tighten your knees, how to properly tighten the muscles of your legs, and in which direction you need to turn your shoulders. Also in the yoga class, you will get tips for beginners, learn about what you have, for example, such parts of the body as the outer and inner heel, the apple of the big toe, and learn how to “stick out” the toes, transferring the body weight to the heels.<\/p>\n

The safety and positive effect of yoga (and any other physical activity) largely depends on the correct execution of the exercises. Therefore, at first, if possible, it is worth joining the class and learning how to do asanas correctly. Then you can practice yoga at home.<\/p>\n

Yoga classes and studios offer so many styles that it's easy to get confused. It's worth doing a little research on Yoga: What Beginners Need to Know and reading up on these styles before heading to class. See which philosophy appeals to you more? Do you want to move faster or slower during class? Do you prefer to use improvised means for more comfortable performance of asanas? Ready to perform asanas slowly and thoughtfully? Or do you feel like experimenting, and are you ready to sweat in a “hot” yoga class, performing a complex in a room with an air temperature of 37-40 \u00b0 C? The choice of direction will depend on this.<\/p>\n

How to get started with yoga<\/h2>\n

Yoga is good because a mat or a couple of square meters of non-slip floor is enough for practicing. Expensive branded coasters and similar items can be replaced with improvised materials – dictionaries, blankets, etc.<\/p>\n

The main thing you need is the desire to try something new and the willingness to devote some of your time to yoga. If you are into fitness or some kind of sport that requires a lot of activity, you will be surprised how different yoga is from your usual activities. You will be even more surprised when you realize that even these slow, fluid movements and static postures require tension and effort. On the Internet, you can find complexes of asanas for people involved in certain sports, for example, for runners.<\/p>\n

There is always someone in the class who bends better and gets up on his hands faster. A sure way to get injured is to try to catch up and overtake such a comrade or impress others with your physical training. Unless you are a professional dancer or gymnast, don't try to do everything at once. Respect the limits your body places on you. Moving forward in small steps is a much faster way than wringing your neck all at once and then healing it for a long time.<\/p>\n

Despite the fact that the correct execution of asanas will require some effort from you, you do not need to do something “through pain”. Tell your teacher that you are in pain and a good teacher will show you how to change your posture. If the teacher advises you to be patient, and even makes an effort to stretch you harder and more painfully, you should consider changing classes.<\/p>\n

The teacher will definitely warn that there are restrictions on the performance of this asana. The first thing to start with yoga is to tell the teacher that you have, for example, problems with your back, neck, knees, the consequences of an injury or surgery, and that you are pregnant, even if your stomach is not yet visible.<\/p>\n

The rules of yoga classes dictate – you do not need to pay attention to others. Yoga classes in the classroom are a great opportunity to be alone with yourself. Therefore, you should not waste time looking at others and paying attention to how they perform asanas, how they are dressed and whose pedicure is peeling off. In addition, if you turn your head around while in an inverted position (in other words, when your legs are thrown behind your head), you can easily get a neck injury.<\/p>\n

Yoga etiquette for beginners<\/h2>\n

Yoga is practiced barefoot, so you should take care of a pedicure. The temptation to come in socks is very strong, but you should not give in to it – legs in socks can part at the most inopportune moment, which can cause a fall or injury.<\/p>\n

Usually we feel more confident if there is someone familiar nearby in a new situation. Do not give in to this feeling and come to class with a girlfriend! The chance that you will start chatting and disturbing others is very high. In addition, you will be watching each other more and commenting on what is happening than actually doing something.<\/p>\n

\"Yoga<\/a><\/p>\n

The phone must be turned off before entering the classroom. The vibration mode will not work, your vibrating tube will be perfectly audible. Running out of class to answer calls is a sure way to avoid making friends in this class.<\/p>\n

One of the pet peeves of those who practice yoga in the classroom is that some people do not follow the rules of personal hygiene. The uniform needs to be washed after each lesson and of course, you need to take a shower before going to class. If you bring your exercise mat with you, wash it from time to time – the old sweat smell from the mat does not add popularity to anyone. The strong smell of perfume and cosmetics is another extreme that you should not fall into when going to yoga.<\/p>\n

Leaving before the end of the lesson, during relaxation is a bad form. Even if you tiptoe to the exit, it still distracts the whole class. In addition, relaxation is an important part of the lesson, you should not refuse it.<\/p>\n

Yoga: what beginners need to know<\/h2>\n

If you are just starting out with yoga, you need to be prepared for the fact that you can suddenly let off gases or your stomach growls. It's a little awkward, but completely natural. Pretend that nothing out of the ordinary has happened. Because in fact it is. For the future, you should not eat up before class, but you should not come on an empty stomach either. Eat about 1.5-2 hours before class.<\/p>\n

The teacher can demonstrate to you the features of the new pose. Do not think about extra pounds in the waist, people do not look at this, but at how you competently work with your shoulders.<\/p>\n

You may fall asleep while performing the final asana – the "dead man's pose". Nothing wrong with that. But maybe you should take a closer look at your daily routine. Are you sure you really get enough sleep?<\/p>\n

What clothes do you need for yoga<\/h2>\n

Clothing for yoga should be soft, comfortable and best made from natural materials. The teacher needs to see your knees, so choose a sportswear that opens them, or put on leggings. Despite the fact that black is slimming, your knees are much more visible in light leggings, so pay attention to bright and light colors when buying a uniform.<\/p>\n

\"Yoga<\/a><\/p>\n

Separately, it is worth talking about underwear. Sales assistants in any sports store will be able to answer the question of what clothes are needed for yoga. Sports bras are preferred over regular bras. Moreover, they are worn when doing any kind of sport, and not just yoga. If you don't have any sports bras yet, be sure to check them out. Such underwear is incredibly comfortable, provides good support for the chest, and is made of modern breathable materials.<\/p>\n

It\u2019s more difficult with panties – traces of rubber bands make the whole picture flawed, and not everyone loves thongs and can afford to wear them. When thinking about how to dress for yoga, first of all, remember your comfort. If you are comfortable in such underwear, choose it. If not, pay attention to the seamless panties of classic models.<\/p>\n

As a “nightmare” in a yoga class, they call people who come to class without underwear at all, just in sportswear. If such an idea comes to your mind, keep in mind that it will shock others who are forced to regularly look directly at your ass for 1.5 hours.<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"

Yoga: what beginners need to know (rules for yoga classes, how to dress for yoga and where to start)<\/p>\n","protected":false},"author":1,"featured_media":391675,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_wp_rev_ctl_limit":""},"categories":[553],"tags":[],"class_list":["post-593490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts\/593490","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/comments?post=593490"}],"version-history":[{"count":0,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts\/593490\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/media\/391675"}],"wp:attachment":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/media?parent=593490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/categories?post=593490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/tags?post=593490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}