Yoga For Beginners

Yoga For Beginners Positions And Clothing

Over many years I have concentrated more on physical exercises in order to lose weight and I have always disputed the power of simple Yoga.  I would never have thought that this may actually help in losing weight.

Around 3 years ago I joined my local gym and tried out some new stuff one of which was yoga. At first glance yoga seemed to me a very easy and relaxing set of exercises.

Raising hands – stretching  – bending – lunge pose-downward dog – plant position – cobra – again downward dog and repeat etc. How mistaken I was!! After every class I was sweating like a dog!.

So I have looked a bit deeper into this subject:

  • What is yoga? How yoga can help you achieve beautiful figure
  • Type of yoga
  • What you have to remember before starting yoga
  • Yoga clothing and equipment
  • Video with yoga exercises for beginners

What is Yoga?

For centuries, there has been evidence that the practice of yoga is an effective way to achieve a healthy life and leads to a permanent healthy weight. Yoga enhances the body through exercises of varying difficulties. This Includes items or so-called asanas, breathing methods and methods of visualization, relaxation and meditation.

When you look at a person who is doing yoga regularly, it is clear that she/he is strong and lean. Yoga positions stretch and tense all the muscles and reduce fat. These exercises increase muscle mass and accelerates fat loss in the body. The combination of higher body temperature with deep breathing quickly removes toxins through the skin and breath.

Yoga For Beginners

Suggested yoga activities include stretching, exercises to accelerate dynamic burning, exercise attitudes and methods of breathing and visualization. After the first session, you will notice positive changes. You will find it easier and better to focus and maintain balance, you feel that you have more energy, you are more assertive, and at the same time relaxed and calmer inside.

Doing the exercises regularly will increase the aerobic capacity of your heart and increase your ability to burn off body fat and also improve your digestion. Yoga classes often include guidance on what is a reasonable diet in order to achieve and maintain a healthy weight.

Yoga is known to be the “positive investment” of your time that will return soon. You do not have to practice every day. After 2 hours a day you will feel the positive effects of yoga not only on both your body and mind, but also the whole of your life. If you can attend classes only once a week, just stick to the plan. Regularity is the key.

Type of yoga

Karma Yoga

This is focused on action, deed and the law of cause and effect. Any human activity – breathing, speech, movement – is karma. All that man does; what he thinks or what he says, according to the law of recompense, the law of action and reaction, will return back to him.

Bhakti Yoga

Is the path of conscious love and respect for all living creatures.

Jnana yoga

Yoga is a way in which man experiences the truth through the knowledge, training and experience. It is designed for people with scientific interests and large intellectual abilities.

Raja Yoga

Is called the royal yoga. The path of self-discipline and exercise, which leads to a systematic collection of inner peace, purity, self-control and cognition.

Hatha yoga

One of the most popular contemporary paths of yoga. It consists of: asanas (physical exercises) and pranayama (breathing exercises). It is working on your body and breathing. Hatha Yoga School include.

By the method of Iyengar Yoga

B.K.S. Iyengar (Iyengar Bellure Krishnamachar Sundararaja) is one of the greatest contemporary authorities on the art of yoga. This method developed by Iyengar pays particular attention to the precision of asanas (postures) and the security of their performance. A typical feature of this method is the use of aids such as blankets, bolstery, belts, blocks, ropes, chairs, and others. Sometimes it happens that due to various physical limitations (eg lack of strength or flexibility), we are not able to properly perform the exercise or we cannot do it for a long time. By using various “props” these can help and benefit us even without the aids.

Astanga Vinyasa Yoga

It is designated as a Power Yoga, sometimes also called “dancing yoga breaths” – this dynamic form of hatha yoga, with its emphasis on a smooth transition between the positions of yoga (asanami) and the energizing breath (Ujjayi). Derived from Sri K. Pattabhi Jois, who was one of the main students of Sri Krishnamacharya.

Joga Sivananda

Which is the creator of Swami Vishnudevananda. The various practices of this method are: asana, proper breathing, relaxation, healthy diet and positive thinking and meditation (Vedanta and Dhyana).

Yoga in daily life

Its author is Paramhans Swami Maheshwarananda. This practice is for coordinating movement with the breathing, gradually lengthening time spent in the asana, concentration and performance position of complementary.

Bikram Yoga

It is the style taught by Bikram Choudhury. In this system practiced in 26 items and performed in a standard sequence in a room heated to 38 degrees Celsius. Every item is usually repeated twice for a limited time. This method is quite dynamic and requires specific skills and strength for practicing.

Kundalini Yoga

Initiated by a master Yogi Bhajan. Its purpose is to awaken the kundalini energy through the practice position (asana), breath control, chanting and meditation. It focuses on the release of kundalini energy, whose source is located at the base of the spine in the Muladhara-ćiakra (base chakra). The greatest emphasis in this method is put on the singing of mantras and breathing kundalini, not the practice of yoga positions.

The path you select is a matter of personal choice. Everyone can find something for themselves and convince themselves of the benefits that  comes with its practice.

No matter what style of yoga you choose and with what teacher, all styles of yoga have several features in common. The word yoga in Sanskrit root yuj – combine, unite, unity. What does merge themselves with the General Being God. In yoga, it is believed that all people are interconnected. All is one. This concept of unity may be alien to a new person practicing yoga, because every day life is full of never-ending pairs of opposites: -Me vs. The rest of the world: Me vs. You.

Yoga Exercises

What you have to remember before starting yoga

If you decide to practice yoga at home each lesson should begin with the regenerating position for 1-2min in silence. This is to focus your attention, calm your mind and adjust your breathing so that it becomes conscious.

In subsequent lessons you should systematically start adding asana-positions of the different groups: standing, traces, twisting, bending forwards and backwards, upside down.

It is important that constant repetition and regularity is maintained. If you really want to expand in yoga 3-4 times a week is enough. But as mentioned before regularity is the key so if you only attended a yoga class once a week, it is still fine.

The final part of the lesson should be relaxation that can be extended even up to 10 – 15 minutes. This is time for you to regenerate the whole body and to experience new changes as the result of your hard work.

Important information

  •  Keep the practice room clean and silent
  •  Start exercises approximately 2 hours after the last meal
  •  Exercise in a comfortable clothes, barefoot is best for you to avoid slipping
  •  Do not force your body too much
  •  Observe your body and its ability
  •  Breathe! Do not stop breathing, do not breath to deep, breathe through your nose
  •  Try to complete each lesson at least with a few minutes of good relaxation
  •  Create a mood, which will allow you to relax. Quiet and chanting music can help you, you can also light a candle or incense.

NOTE: during menstruation DO NOT perform inverted position, tightening  the abdominal muscles, intense bends or twists.

Yoga clothing and equipment

Its strongly recommended for a yoga practitioner to practice barefoot and in flexible and comfortable clothes.

Yoga exercises, require precise positions. For example, in a standing position it is important to set the knee in the direction in which the knee is directed to.

At the beginning, the body movement is controlled through your eyes, therefore proper clothing should enable the observation, for example of where you place your knee or foot.

For this reason, the exercises are best done in shorts and t-shirt with short sleeves (when warm) and long trousers adjacent to the body in winter.

For the final relaxation it is good to wear extra clothing (ex. warm sweatshirt and socks), to keep your body warm after the exercises, because even a slight feeling of cold may prevent proper relaxation.

In terms of the yoga equipment you will mainly use a mat. Occasionally blocks and straps, however this depends on your physical abilities as well as the type of exercises.

Video with yoga exercises for beginners

Below I have given you sample yoga positions that you can practice at home and what benefits it can bring you. Checkout the following YouTube channel: