I want to do yoga. How to start doing yoga at home - yoga exercises for beginners

Yoga is often viewed as a complex gymnastic exercises, however, this approach is fundamentally wrong. Yoga is something much more, affecting a person not only on a physical, but also on a spiritual and psychological level.

Regular classes Yoga can completely transform your life:

strengthen and even restore health;
increase stress resistance;
change your view of the world and yourself;
Unleash the energetic and creative potential that every person possesses.

It is best, of course, to practice yoga under the guidance of an experienced instructor. However, many do not have this opportunity various reasons, and then you can practice at home.

The best option would be a complex for beginners, and consultation with a doctor is required first.

In principle, people of any age and even pregnant women can practice yoga; it is only important to choose the right exercises.

There is, however, a list of contraindications, which includes cancer and infectious diseases, exacerbation of chronic diseases, intervertebral hernia of the back, serious problems of the cardiovascular system and some others.

How to start doing yoga

So, you have decided to change your life with the help of yoga. And the question immediately arises: how to start doing yoga at home from scratch?

First of all, read specialized literature and materials, of which there are a lot on the Internet. Then you will understand the main difference between the principles of yoga themselves and ordinary ones. physical exercise– asanas (postures) in yoga are static, while traditional exercises V gym or in any sport are dynamic in nature.

Each asana has its own name and purpose, aimed at working out certain parts of the body. No less important point Along with asanas is pranayama, which translated from Sanskrit means control (stopping) of breathing.

Exactly breathing exercises serve in yoga to control vital energy, and without mastering them, even the most intricate asanas will be useless.

One of the many advantages of yoga is that no equipment is required: just a mat placed on the floor, and even a blanket, which is often recommended for beginners who do not yet have sufficient flexibility in the joints and the whole body.

It is advisable to practice barefoot, in comfortable clothes that do not restrict movement, and if there is no one at home, just in shorts and a loose T-shirt.

Regularity of exercise is very important. It is better to practice every day for half an hour or every other day for an hour and a half than to devote 3-4 hours to yoga once a week.

A musical background will be a pleasant addition; it is best to choose special music for relaxation, because yoga classes imply complete calm and even, to some extent, renunciation from the world.

To practice on your own, you should first familiarize yourself in detail with all the details of performing each asana, because it is very important to control the position of each part of the body and, no less important, breathing. Photos and videos that can be found on our website will help you with this, as well as descriptions of asanas, where the main mistakes of beginners are usually indicated.

Knowing how to perform asana correctly, you will be able to avoid mistakes - only under this condition will yoga at home give the desired effect.

The most popular poses in yoga

Also pay attention to contraindications, especially if you suffer from chronic diseases(a temporary contraindication for women is menstruation). Very often, in the comments to the asana, recommendations are given for beginners and an easier version of its implementation.

Do not immediately strive for the highest level of difficulty, remember that most of us lead sedentary image life, often has overweight, and the body has lost the flexibility necessary for yoga, and therefore injuries are possible.

Many people, especially women, are interested in how they can do yoga at home to lose weight. It should be said right away that yoga classes give a “weight loss” effect only in combination with.

Everyone has heard the word “yoga” at least once in their life. But will everyone be able to clearly explain what it is? Yoga is an amazing practice that came to the world from mysterious India, bringing health to the body and soul of a person. Yoga will teach you how to breathe and relax correctly, improve your blood pressure, and help you forget about insomnia.

If we talk about yoga in the full meaning of the word, then it is a special way of life that helps to achieve enlightenment. This is the oldest philosophical doctrine about the essence of human life.

Anyone who decides to seriously engage in yoga must be aware that living according to the new canons will require a lot of time for this serious hobby, and it will be necessary to give up some of the benefits of civilization.

Yoga will make you rethink your life principles and habits. It will require immediate renunciation of everything harmful and bad. A person must instill control over his feelings, acquire mental and physical balance. Independence from one’s feelings, the ability to meditate and fully concentrate one’s attention lead to the achievement of perfection of the human soul.

If you perceive yoga as a set of asanas (special poses), then it will become just gymnastics, nothing more. But it will not bring the desired effect. In this case, yoga is a set of various exercises to improve health, normalize the functioning of individual organs, and form a perfect figure.

How did it appear?

The history of yoga is long and rich. Even on Indian seals dating back to the 2nd-3rd centuries BC. e., there are images of figures in yoga meditation poses. This concept is found in the Rig Veda - in the ancient Upanishad, which scientists date back to the 10th century BC. e. The basic concept of yoga is outlined in the “middle” Upanishads of the 6th century BC. e. These are the Mahabharata, Bhagavad Gita and also the Yoga Sutra.

The earliest school was called "Raja Yoga". It is also called “Mind Control Yoga”. The Yoga Sutra defines “Ashtanga Yoga” - the eight steps of “Raja Yoga”.

These steps are divided into two main parts:

the four lowest stages are “Hatha Yoga”;
the four highest stages are “Raja Yoga” itself.

It is “Hatha Yoga”, which is focused on cleansing the body and mind of a person, increasing vital energy, that has become widespread in the world.

The benefits of yoga

The beneficial effects of yoga on health can be fully felt by anyone who regularly devotes several hours to it every week. Even two months is enough to feel positive changes. Exercises help you forget about chronic pain in all sections of the spine. Most asanas are aimed specifically at maintaining its proper functioning.

The practice treats all body systems: cardiovascular, digestive, endocrine, etc. When performing asanas, all internal organs responsible for the normal functioning of the body are massaged. Regular yoga classes make the body flexible and flexible. Correcting incorrect posture eliminates the causes of joint pain and makes your gait more graceful and smooth.

Meditation in asanas increases the ability of the immune system to resist disease and reduces the risk of heart disease. Yoga classes fill a person with vital energy, help to gain self-confidence, make a person calmer and less prone to stress than usual.

Are there any contraindications?

Anyone can do yoga. But, like any gymnastics, yoga classes have their contraindications. Without consulting a doctor, you should not start performing asanas if:

mental disorders, especially schizophrenia;
the presence of inguinal hernias;
high blood or intracranial pressure;
heart disease, especially after a heart attack;
any exacerbations of diseases of internal organs;
in the first year after a stroke;
joint diseases, spinal injuries;
oncology;
immediately after any operations;
colds or flu, as well as any increase in body temperature;
For women, classes are prohibited during critical days, as well as during pregnancy more than 3 months.

Yoga classes should be interrupted if your health worsens after training. In such cases, medical advice is needed.

Rules for beginners

Before you start practicing, you need to understand a few main points that will help you practice yoga for the benefit of your body and mind:

Since yoga classes require systematicity.
It is necessary to immediately decide on the time of classes. It is believed that every morning you need to set aside a couple of hours for yoga. At this time, the body is more flexible and asanas are easier to perform.
If your workday is too busy, it is better to set aside at least 15 minutes each day rather than try to catch up in one day.
You should exercise with an empty stomach or a few hours after eating.
Perform the exercises on any non-slip mat or floor.
Classes are conducted barefoot.
The practice requires complete silence and concentration, so all external sound sources must be turned off.
While performing the exercise, you need to concentrate on your body and, at the same time, completely relax. Asanas must be performed slowly and very smoothly, feeling every inhalation and every exhalation. Only correct breathing You can completely relax your body and calm your mind. This is where the effectiveness of yoga lies.

What not to do?

Yoga has always been considered a fairly calm, safe activity that will only help cope with constant stress, improve your figure and strengthen your immune system. All this is true. But at the same time you need to perform each exercise correctly, focused and smoothly. It is necessary to take care of the spine when performing asanas; you should not allow discomfort or even pain in its area.

If such sensations appear, then it is better not to do such exercises. You need to consult a trainer or doctor. You cannot force the development of complex movements and asanas. Possible sprains. If knee pain occurs when performing poses such as “lotus”, you should Special attention concentrate on smoothness and correctness of movements. And then injury can be avoided.

Initial asanas (exercises)

You can start the first asanas even without an instructor. They will only bring benefits, even if their implementation is not entirely accurate or correct. But these simple asanas will prepare you for a better understanding of your body and give direction for development. There's no need to rush. You just need to tune in to the sensations of your body.

The most simple exercises for beginners:

Stand up straight. Relax. Right hand we help you put your heel on right leg on the inner thigh of the left lower limb.

We spread our arms to the sides, bringing them together with our palms at chest level. As you inhale, raise your arms as high as possible. We hold our position.

We move our arms back, opening our chest. Then you can change your leg if you wish. Make the movement slowly.

This asana will give you graceful posture and strengthen the spinal column. It can be done at the very beginning of yoga classes; it will allow the body to tune into the right mood.

Child

Slowly lean forward, lower your buttocks onto your heels. Your stomach should rest on your thighs, your head touching the floor, and your arms stretched forward.

Stay in this position, relax and maintain calm breathing. Carry out 5-7 breathing cycles. Next, lift your body and return to the starting position.

This asana will gently relax tight back muscles and relieve tension from the neck.

Downward Facing Dog Pose

Place your hands under your shoulders, spread your fingers wide, and press your palms to the floor. Feet stand hip-width apart, parallel to each other. Curl your toes and push your hips up as you rise from your knees.

Relax your neck. Your hands remain in place, and try to place your heels on the floor without lifting your toes from it.

Watch your fingers and palms, they should rest on the mat and not move. The weight should be evenly distributed between the palms and feet.

In this case, the back should not be rounded; the spine should be stretched. Begin to transfer the load to your arms, as if you are trying to move the floor as you inhale, and as you exhale, try to place your heels on the floor. This asana will do slender legs and relieve tension from shoulder girdle and backs.

Stork

We stand at shoulder width, bend over, rest our hands first on our hips, then on our knees. Bend your knees and stretch your lower back even more. We continue to bend our knees until you can step on your palms with your feet.

The heel should be placed between the middle and index fingers, and the toes should be on top of the wrists. We move our elbows to the sides (if flexibility allows). We press our chin to our chest as hard as possible and gather our shoulder blades together.

We reach to the knees, bringing the shoulder blades together as much as possible. Then you need to push off from your feet and stretch your back. This should allow for maximum stretching. back surface bodies.

A development of this pose is Kundalasana, in which the legs are initially placed slightly wider than the shoulders, and at the end point the shoulders are placed behind the legs (as indicated in the picture). This asana will give flexibility to the legs and tone the body.

Onion

Lie on your stomach, stretch your arms along your body. Spread your legs slightly apart, there is no need to close them. Bend your knees and clasp your ankles on the inside with your hands.

Slowly raise your head and top part housings. Try to lift your hips off the floor, stretching like a bow. Hold for 7-10 breathing cycles and return to the starting position.

This asana will make your back straight, your arms slender, and strengthen your abdominal muscles.

There is probably no person who has not heard of such a word as “yoga,” but at the same time, not everyone is able to explain what it is. I would like to note that yoga is a unique, amazing practice that came to the world from the mysterious, enigmatic India, and as you know, this particular country brings health not only to the body, but also to the soul of a person, so it is worth realizing and understanding this .

It is impossible not to add that yoga allows you to learn how to breathe correctly, breathe correctly, and fully relax, but besides this, it allows you to forget about insomnia, and many people so often suffer from this illness.

Speaking in general about yoga, of course, you should understand that this is a special, unique way of life, which is famous for the fact that it will allow everyone to achieve enlightenment. Remember that if you want to do yoga, you will have to give up certain benefits of civilization.

After all, it is yoga that is different in that it forces you to rethink not only life principles, but also habits. If you want to do yoga, be prepared for the fact that now there will be a desire to give up everything bad and harmful; you can learn to control your feelings, acquiring not only mental, but also physical balance. Those people who regularly do this claim that they started life differently, and had no idea how their gray days went before.

Many people perceive yoga as a set of asanas, but if you want to do the same, then know that for you it will become simple gymnastics and nothing more, and therefore it will not be able to bring the desired effect. In this case, yoga will be a set of various exercises designed to improve health, normalize the functioning of certain organs, etc.

A Brief History of Yoga

As for the history of yoga, naturally it is long and rich, because if you carefully study Indian seals, you will notice images of figures in yogic meditation poses.

Despite all the advantages that yoga has, many people still do not know what benefits it brings, but if you carefully study this issue, then all doubts will disappear instantly, instantly. We can safely say that even two months is enough and you will be able to feel favorable, positive and positive changes.

Such exercises are also famous for the fact that they will allow you to forget about chronic pain in certain sections of the spine, which is important. It is important to add that yoga is also different in that it treats all systems of the body, and these are not empty words. Of course, you should exercise regularly in order to achieve some results and effects, in which case you yourself will begin to notice how the body becomes flexible and plastic.

Attention: Remember that only yoga classes will allow a person to feel the real vital energy, gaining self-confidence, moreover, such activities will allow you to become calmer, less susceptible to both stress and other negative situations, and this is a serious advantage.

Contraindications to yoga

You need to understand that yoga can really be practiced by anyone who wants it, but, like any gymnastics, there are some contraindications that it is advisable to familiarize yourself with in advance so that such training cannot cause any damage or harm to your health.

For example, it is strictly forbidden to practice yoga if you have certain mental disorders, this includes schizophrenia, certain exacerbations of diseases of internal organs, so it is worth taking this into account;
If you are faced with a problem such as arterial or intracranial pressure, then you should forget about such activities; perhaps you also have various heart diseases;
You cannot do yoga if you have inguinal hernias;
In the case of certain heart diseases, especially after a heart attack;
One cannot help but add here joint diseases, various spinal injuries, and cancer;
If certain operations have been performed, then you should abandon such activities;
Accordingly, this must be done for influenza, colds, and fever.

Attention: Sometimes it happens that during yoga classes a person begins to feel unwell, his condition worsens, naturally, this cannot be tolerated, in this case, you should definitely stop training so as not to encounter serious health problems, moreover, a medical consultation will be required .

Now you probably understand that yoga will require systematicity, so try to immediately decide on the time of your classes; in general, it is generally accepted that you should start every morning with a yoga class, doing it for a couple of hours, but of course, the most optimal time for classes is evening.

In addition to the above, it is important not to forget that you should practice yoga strictly with an empty stomach, or, a few hours after eating, perform special exercises You can either on a slippery mat or on the floor, barefoot.

Many people do not take such activities seriously, later wondering why they could not achieve any results. Know that yoga always requires complete silence and concentration, which means that external sound sources should be turned off accordingly.

The moment you begin to perform certain exercises, you will definitely need to concentrate on the body, completely relax, forgetting about all the problems that may be bothering you, completely immersing yourself in the process of meditation. In general, know that asanas should be performed correctly, namely, slowly and smoothly, then you can feel every inhalation and exhalation, which is important.

After all, only with correct breathing can you properly relax your body and calm your mind, so don’t forget about this, this is the main secret, the effectiveness of such exercises.

What should you not do when doing yoga?

Yoga, as a rule, is considered a calm and safe activity, it will help you cope with constant stress, and also strengthens the immune system, but you should not ignore the fact that you need to perform each exercise not only smoothly, but also with concentration.

Initial exercises for beginners

As for the first exercises, you can start them on your own, even without an instructor; such asanas are extremely beneficial, even if they are not performed quite correctly. Of course, there is no need to rush; try to tune in exclusively to the sensations of your body, performing the exercises gradually.

To perform this exercise as effectively and correctly as possible, you need to stand straight and, as you inhale, slowly raise your arms, stretching them up as far as you can. After the manipulations have been done, straight arms need to be pulled back behind the head, this will allow you to fully open the chest. To enhance the effect, you need to raise bent leg, placing her foot on her thigh. This exercise is effective and useful, because it gives graceful posture, moreover, it seriously strengthens the spinal column.

Can be done next exercise which is called child's pose. In this case, you need to sit with your buttocks on your heels, and then begin to lower your body onto your hips, while stretching your arms forward. This exercise is necessary and effective, because it will relax your tight muscles, relieving tension from your neck.

To do this exercise, bend over with your hands, palms on the floor. Then raise your pelvis up, stepping back with your heels, and the weight should always be evenly distributed between the palms and feet, respectively, as a result, you can relieve tension from the shoulder girdle and back.

For example, the stork pose is a good option. Where you should raise your arms up, bending down with an exhalation, thereby bending from the waist. This exercise improves body tone.

For execution this exercise, you need to lie on your stomach, holding yourself by both ankles, while inhaling, simultaneously lifting both the upper and lower halves of your torso. The exercise is effective because it will make your back straight and your arms slender, so it’s impossible not to appreciate it.

It is important not to forget that when practicing yoga at home, naturally, you need to perform certain exercises thoughtfully, slowly, this is the most important thing. Only in this case, there is an excellent opportunity to experience every movement as effectively as possible, enjoying it to the fullest.

Of course, you should never forget about thoughts when performing such exercises, this is explained by the fact that they will allow you to relax, take your mind off certain problems, making yourself much better than yesterday.

If something is not clear, you can always watch videos teaching these exercises, which will help you avoid making mistakes. Thus, after some time, you will remember all these exercises by heart, and accordingly you will be able to perform them without much effort, difficulty and difficulty.

Conclusion

Now you understand for yourself that yoga is truly a complex of serious, effective and safe exercise, allowing you to look at the world with completely different eyes, get rid of certain problems, creating a special harmony of soul and body.

In addition, now you know that yoga is the direct path to health; such training will allow you to get rid of the negative baggage that has been accumulated throughout your life, etc.

There are many wonderful exercises in yoga, but the downside of yoga is various spiritual practices that often lead to spiritual problems.

Yoga has become one of the most popular areas among girls. Over the past few years, this practice has been gaining more and more fans. Therefore, today we decided to devote an article to the main points of yoga, which will be useful to learn about for those who have decided to join a relatively new direction for the vastness of our country. In particular, you will learn what this practice is and what exercises yoga allows for beginners.

Yoga cannot be called solely a practice for creating an ideal physical fitness. Yoga is an optimal type of training that allows you to get a lot of benefits during your practice: clear your mind of negative thoughts, recharge yourself with positivity, advance in self-knowledge and improve your body.

When interested in the practice of yoga, it is important to understand what it is. This is an ancient teaching that arose on the basis of religious movements and philosophical theories, but is not considered a type of religion. And, if in eastern countries yoga is practiced rather to strengthen one’s own mind and enlightenment, then for European countries yoga is great way cleanse yourself of negativity and increase the plasticity and flexibility of the body.

To master the practice of ancient teachings yourself, you need to go through several stages of purification that yoga requires. Although, yoga for beginners does not consider compliance with these rules mandatory. Modern yogic branches admit that a person who learns the practice will gradually begin to give up unnecessary things, subconsciously following the rules of yoga. But still, for those who are determined to delve deeper into the teaching, it is advisable to familiarize themselves with them:

Stage 1. The first steps in preparing for the practice of yoga are to cleanse your body of what harms it. First of all, this bad habits alcohol abuse, smoking. It is advisable to give up addictions 2-3 weeks before the planned start of training. Yoga in this case can be an excellent motivation.
Stage 2. The next step is to be positive. By learning to see the positive in everything, you will open the boundaries of consciousness and be able to make significant progress on the path to self-improvement.
Stage 3. On at this stage It is important to learn to know your ego and listen to the true needs of your body. Don't overload yourself if you feel tired and overwhelmed. Try to pamper yourself with little things.
Stage 4. It is advisable to gain control over yourself after you have discovered your “I”. Be patient and self-controlled, because yoga teaches you to improve through inconvenience and overcoming problems. The practice of yoga involves strengthening the outer shell (body) through prolonged periods of asanas that may cause discomfort.
Stage 5. Enjoy life, no matter what - this is what yoga teaches. Don't let fleeting or insignificant events ruin your mood. Abstracting from external factors, you will be able to purposefully move towards the intended point.
Stage 6. Understanding the practice of meditation and training breathing techniques. Immersion in yourself through meditation will allow you to quickly master yoga and experience all its benefits. Special breathing, the purpose of which is to achieve calm and relaxation, will also help on the path to learning the practice.
Stage 7. The final stage of preparation for the deep perception of yoga practice is the ability to concentrate. This quality will be relevant not only for yoga, but also for Everyday life. Once you master it, you will be able to better understand the practice of yoga, as well as immerse yourself in the tasks you perform and become more successful.

Preparation and basic training

Before you practice yoga exercises, you need to decide when it is best for you to practice yoga. During 20-30 minutes of training, you should not be distracted by anything. Taking this into account, it is worth choosing the right time of day when nothing would interfere with your training.

So, for example, there is morning yoga, and universal, which can be practiced at any time of the day. Each of these training complexes has its own advantages.

For example, it improves your well-being and charges you with positive energy for the whole day. In addition, by doing yoga in the morning, you can improve your stretching and increase the flexibility of your entire body, while strengthening your back muscles and stimulating blood circulation. The spiritual aspect of such classes is that morning yoga can restore balance vitality and harmonize the physical state.

An evening yoga complex can calm the body after a hard day at work, reducing the effects of stressful situations and putting you in a positive mood. In addition, there are special exercises that can help prepare the body for the upcoming sleep. Daily yoga routines can take 10-15 minutes and can be used to practice body toning, relaxation, etc.

By choosing the right time for training, you can master basic exercises yoga that is not difficult to perform and can be performed at home.

Basic workout for beginners

A set of exercises for beginners who want to learn the practice of yoga may include the simplest exercises. A guide to yoga for beginners - a photo showing the main yoga asanas.

So, the first asana is Tadasana or Mountain. This is the simplest exercise you can practice. It is enough to stand up straight with a straight back, tummy tucked in and gaze directed forward. A yoga practitioner needs to distribute his weight evenly across his feet, firmly pressed to the floor. To complicate the asana, you can try balancing by rising on your toes.
Next – . From the previous asana we move into vrikshasana by raising one leg and placing it on the opposite thigh, raising our arms above our heads with palms joined. At the top point you need to linger as long as possible, keeping your back straight and your stomach tense and drawn in. Afterwards, you should change legs and repeat the asana.
Trikonasana – triangle pose. To perform the asana, you need to spread your legs wide apart, with one foot turned perpendicular to the opposite one. Tilt your body down, resting one hand on the floor or shin, and lift the other up with your palm facing forward.
Utthita Parshvakonasana – Side Angle Pose. To take this asana, you need to bend your leg at the knee from the previous position until a right angle is formed, and straighten the second one, moving it back, as shown in the image. The extended arm should form a straight line with the straight leg.
Virabhadrasana - Hero (or Warrior) pose. You can enter this asana smoothly from the previous one. Taking a warrior's stance, you can help yourself balance in the air with your hands, keeping them straight apart to the sides.
Prasarita padottanasana - performed from a stance with feet wider than shoulder distance with hands resting on the floor. The back in this asana should be arched, and the head should point upward with the top of the head. If your hands don't reach the floor, rest on your shin.
Uttanasana - entry into it is possible from the previous asana: the legs are aligned together, rib cage lies on the hips, and hands are placed behind the legs back. The abs should be tensed, carrying out full pulmonary breathing, and the back should be kept rounded.
Adho Mukha Svanasana (or Downward Facing Dog Pose). It is performed on the legs, shoulder-width apart and with full feet resting on the floor. Leaning on the floor with your palms, you need to bend your back as much as possible, while keeping your neck relaxed.
Baddha Konasana or Closed Angle Asana. This exercise is familiar to many of us under the name butterfly. Performed from a sitting position on the floor with feet together. It is necessary that outer part hips leaned as close to the floor as possible.
Virasana is an asana for which you need to change your position by sitting so that your heels touch your buttocks. The arms are extended upward and closed.
Dandasana is a pose in a sitting position on the floor with hands resting on the floor on the sides behind. Having pulled in your stomach and straightened your back, you need to stay in this position for several seconds, breathing deeply.
Yanu Shirshasana - to take this pose, you should sit down and straighten one leg in front of you, and bend the other at the knee and bring the heel to the groin area. As you bend forward, you need to try to touch the area behind your knee with your chin, helping yourself to stretch with your hands in the direction of the toe of your outstretched leg.
Pasimotasana or Head on Knees asana. Its name speaks for itself - you need to put your chest on your hips, and your face on your knees, stretching your arms and legs forward.
Upavishta konasana is an asana in which the legs remain straight, as in the previous asana, but are spread apart as wide as possible. Keeping your back straight, you should reach your toes with your hands, or, if possible, grab them.
Bharadvajasana - assume the position as in the image. You need to enter this asana smoothly, keeping your back straight and your abs tense.
Setu bandhasana - asana is performed from a lying position on the floor, lifting the pelvis upward, while supporting the back in the lumbar region with the hands. Legs should remain straight.
Viparita karani - to perform this, you can use additional devices that will create support for the spine while straight legs are raised and directed upward.
Shavasana is the final asana of yoga for beginners, which is performed in a relaxed state lying on your back on the floor, as shown in the figure.

A complete set of yogic exercises that any beginning practitioner can perform is presented in the video below.

When practicing yoga, it is important to set an ultimate goal for yourself, making yoga not a way to achieve it, but a way of life. The main key to the success of yoga is regularity of practice. Gradually overcoming the difficulties of performing asanas, after a while you will be able to notice that your life has become brighter, and your body is ready to switch to new level self-knowledge, and, accordingly, to a new level.

How to take your first steps in health yoga without personal trainer at home? To do this, just download and install a convenient and practical application.

The Bodymaster team tested a lightweight and simple Yoga app - Track Yoga, which contains yoga exercises for beginners at home. You can download it for free on the Google Play store page.

First steps with the Yoga app - Track Yoga

The advantage of this application is that you can do yoga anywhere: at home, in nature, and even in the office (if, of course, there is a quiet and peaceful room where you can be alone with yourself for a few minutes).

Once you have installed the app, you need to indicate your skill level so that the app can create the optimal selection of activities for you. Since we need exercises for beginner yogis, we select the appropriate item.

A basic course that will introduce you to the world of yoga is called Beginners Mind: simple yoga exercises for beginners. Within 13 minutes you will master all the basic asanas: mountain, downward-facing dog, plank, warrior pose, and so on. Many asanas are repeated during the class and smoothly flow into each other.

The description for the class explains what yoga for beginners is. Exercises in pictures under the quiet and measured voice of the instructor slowly lead you from pose to pose. For a better immersion, pleasant background music is turned on.

Before starting the class, you can study each pose in detail. By clicking on an exercise in the general list, you go to the help screen, where they will explain to you step by step how to perform the asana. Here you will find information about the healing and therapeutic effect of each pose. For example, Tadasana (Mountain) straightens posture, strengthens leg muscles, relaxes nervous system, And Adha Mukha Svanasana (Downward Facing Dog) relieves back pain, tones muscles and improves blood circulation.

In addition, you can study each pose in a separate tab, which is located in the side menu. It is worth noting that the filter is very conveniently placed here. All exercises can be sorted by ability level, for example, yoga exercises for beginners or advanced asanas. Separately, you can make a selection by type of asanas:

Handstands
Back Curves
Forward bends
Turns
Strengthening and tone
Twists while sitting
Standing poses

Individual classes and programs

Once you have become a little more familiar with yoga exercises for beginners, you can take individual classes. In this application, such freestyle classes are selected for all occasions. Yoga - Track Yoga will help you relieve stress, get rid of colds, prepare for jogging, get ready for sleep, pump up your abs, relax after work - 17 classes in total, for a maximum of 25 minutes.

If you have at least 30 minutes a day, try a yoga program. These are assemblies of exercises that are designed for 9 days. Traditionally, inexperienced yogis can start doing yoga exercises at home for beginners. By the way, this program is included in the free version of the application. For an additional fee you can access:

Series for flexibility
Stress relief
Fitness for the whole body
Yoga workout for intermediate level
Yoga for depression

Let's take a closer look basic program, which contains exercises for practicing yoga at home for beginners. Every day you will perform a series of several exercises that are united by one theme. For example, day 2 – standing asanas, day 4 – balance training, day 6 – work with Warrior asanas (3 types), day 9 – full body complex for balance.

Please note that in this course includes not just yoga exercises for beginners at home. On day 8, you will perform one of the most popular yoga practices - the Surya Namaskar asana complex, or sun salutation, which every beginning yogi should know about. It’s worth talking about this in a little more detail.

Sun Salutation in Yoga - Track Yoga

Sun salutations are considered a morning workout. With the help of successive asanas, you are charged with solar energy throughout the day. However, you can go through this complex before any event or event where you need a surge of strength.

An extremely popular practice in the yoga community is a kind of marathon based on Surya Namaskar. According to the ancient canon, this practice must be completed in 108 circles, which gives an unforgettable physical and mental experience - after all, the number 108 is one of the most mysterious and powerful in the philosophy of yoga. Yoga adherents claim that the complete series of 108 circles is based on three important principles:

For those who have just started practicing yoga, exercises for beginners can cause some difficulties. After all, yoga is not only about smooth and precise movements, but also about uniform breathing. 108 circles will help you hone each asana better each time and learn to breathe correctly.
A complete Surya Namaskar training helps to establish what is called a sankalpa, or a clear promise to oneself, formulated in the present tense: I am healthy, I am happy, I do no harm, I am confident, and so on.
During 108 circles of Sun Salutations, you can undergo real dynamic meditation - completely immerse yourself, feel every cell of your body, and at the same time remain conscious and record the smooth movements of your body.

Of course, if you are practicing according to the “Yoga for Beginners” program, the Surya Namaskar set of exercises does not have to be performed all 108 times. In the application itself, the entire complex lasts only 27 minutes and includes only basic asanas, so you can learn it already in the second or third cycle. Let's look at how to perform the simplest poses in this complex:

Tadasana. Mountain pose

Stand on the mat with your big toes touching. Distribute your body weight evenly across your feet. Tighten your knees, pull your stomach up, straighten your neck and spine. Place your arms along your body. Maintain the pose for about 30-60 seconds.

Praying pose

While remaining in Tadasana pose, place your palms together at chest level.

Anuvittasana. Backbend pose

Get into Tadasana. Place your palms on your lower back. Pull your buttocks, press your feet into the floor, creating support. As you inhale, stretch your crown up and bend back. Point your shoulders down, trying to connect your elbows and shoulder blades. Keep your head straight. Gently pull your neck in an arc from your shoulders.

Uttanasana. Forward lean

Get into Tadasana. Exhale and bend forward, forming a hip joints and relaxing your back. When your palms reach the floor, clasp your shins with your hands. Stretch your back along with your arms.

Utthita Ashva Sanchalanasana. Extended Rider Pose

Raise your body and arms up. Bring your hands together above your head. While looking at your thumbs, move your body back a little, feeling the stretch in your hips. Gently lower your pelvis as close to the floor as possible.

Humbakasan. Plank

Get on all fours and place your palms and toes on the floor. Keep your back straight.

Ashtanga Namaskara. Eight Point Pose

As you exhale, place your knees on the floor. At the same time, lower your chest between your hands. Hit the floor thumbs legs Direct your gaze forward, while the back of your head should be pulled back and your chin should be placed on the floor. Lift your buttocks and thighs. Pull your stomach in and bend at the lower back.

Bhujangasana. Cobra pose

Lie face down on the floor. Bring your feet together with your toes extended. Place your palms under your shoulders. As you inhale, slowly lift your body, keeping your elbows bent. Raise your body even higher, arching your lower back and thoracic back. Straighten your arms, stretch your neck and crown up, pointing your chin towards your chest.

Adho Mukha Svanasana. Downward Facing Dog Pose

Get on all fours and place your hands on the floor. Keeping your toes flat on the floor, straighten your knees. Keep your hands exactly shoulder-width apart and rest them completely on the floor. Pull your lower back up and fix the asana. After taking 8-10 deep breaths and exhalations, straighten up.

Motivation system and additional settings

Yoga - Track Yoga is not just yoga for beginners at home. The exercises you complete are counted in your profile, so you receive achievement medals for completing programs and individual series. Some achievements offer a unique challenge for a novice yogi. For example, you can get a medal for completing classes continuously for 30 days, doing workouts for 7 days strictly between 6 and 8 am, completing 100 yoga classes, and so on.

In additional settings, you can set yourself a goal, for example, to do yoga at least 5 times a week. And in order not to miss a single lesson, you can set reminders for yourself. Moreover, you can set an individual time for each day. Let's say today you have half an hour for yoga after six in the evening, and tomorrow you can easily devote at least an hour to classes early in the morning.

See how the application works on Fly Cirrus 16 smartphone you can in our video

Conclusion

Yoga - Track Yoga is a great solution for those who have consciously chosen to practice yoga. Exercises for beginners, advanced and experienced yogis are arranged here in an equally understandable and accessible style. Considering that a series of asanas do not take much time, classes with the application can be ideally combined with exercise in the gym or jogging - yoga poses help stretch muscles, disperse blood that has stagnated overnight and fill the body with energy to work with exercise equipment.

However, you will have to come to terms with the fact that the application is entirely in English. However, the text descriptions are written easily and accessible, and the instructor’s voice is perceived more as a background.