Speaking of well-being, stress management, self-awareness, improved flexibility, strength and breathing, concentration and balance, yoga is the best and most complete option. It has numerous benefits and only those who practice it know for sure how much this millennial practice has to offer.For the beginner, it is important to understand what yoga is and what its main lineages are , as each has its own peculiarities and goals. After that, we will get to know some basic types of yoga exercises for beginners, as this is how one should start in this practice without much strain on the body.
What is yoga?
Yoga, translated from Sanskrit (Indian source language) into Portuguese, means union, integration, integrity. In India, the cradle of practice, man is seen as a whole – body, mind and spirit – and yoga is the practice that will unite and keep each of these parts in harmony. This requires exercises that will lengthen, strengthen, decongest, balance and cleanse the body as a whole.
Yoga, however, has several lineages, which differ greatly from each other. Because of its many ramifications, the word yoga can be spelled and pronounced in various ways: yoga, yoga, yoga, yoga. It is up to the school or academy to make it clear to the practitioner what kind of yoga is taught in that institution, as not everyone will be able to achieve the goals and perceptions that the beginning student had in pursuing this practice.
Prior to the formal beginning of yoga practice for beginners, they should look for a place that is clean, airy, with natural light and quiet. It is recommended to use yoga mats so that the practitioner does not get hurt. Incense and music, preferably mantras, help in concentration; Wearing comfortable clothing is essential.
There are yoga lineages, such as the SwáSthya Yôga, which are practiced in various parts. SwáSthya, for example, is practiced in eight parts, ranging from purification and breathing techniques to exercise and meditation. However, beginners will not perform all of these parts as they are still preparing the body for such more advanced practices. So, taking SwáSthya as an example, beginner yoga should focus only on breathing, exercise and relaxation.
Breathing, also called pránayáma, functions as a means of expanding bioenergy. Prana is the generic name by which yoga designates any kind of biologically manifested energy. Solar energy, which can manifest after metabolism, ie it is present in air, water or food.
Breathing should always be nasal, silent and complete: with the participation of abdominal, intercostal and thoracic muscles. Air enters the nostrils, the abdomen expands, then the ribcage and finally the chest part. To exhale, the path is reversed, but always through the nose: chest, chest and abdomen relax again.
It is common for people to breathe only through the chest, so breathing becomes faster. However, the amount of oxygen circulating through the body in this type of breathing is very low; The chest has only 10% breathing capacity. The abdomen, for example, holds 60% of this capacity; the rib cage, 30%. Therefore we must re-educate our breathing to demand more of the lower part, which is the abdomen. When we are children, our breathing is exclusively abdominal. When we grow up, with the rush of routine, breathing becomes pectoral and we are often stressed and tired because the amount of oxygen circulating is insufficient.
Therefore, throughout the beginning of yoga practice, one should train one’s breath and try to apply it throughout the practice and the following days. A beginner yoga tip is to lie on the floor on your back. Put your hand on your abdomen and feel your movement of contraction and relaxation as you breathe; Try to breathe only through the abdomen. Do the same thing with your chest and chest one by one, feeling the movement of each area with your hands with your eyes closed.After this first contact with each area, try to breathe fully, encompassing each area: air enters the nostrils, the abdomen expands, then the ribcage and finally the chest. To exhale, the path is reversed, but always through the nose: chest, chest and abdomen relax again. Breathe slowly. If you have questions, search the internet for full breathing videos.
Going through the breath, yoga for beginners will turn to exercises, or asanas, in Sanskrit. The asanas, which are firm and pleasant positions, should always be performed with full breathing or at least abdominal. For the practice to be truly effective, asana must be stable, comfortable and aesthetic; the breathing, conscious, deep and paused.When an asana is performed to one side, it must be repeated to the other, always seeking balance. If you require too much of a particular body part, you should compensate it so that no injuries occur in the region. The permanence must be maximum, as long as the person can stay; The repetition should be minimal, only when really needed.
Start standing up. The first asana is of balance; fix the eyes at a certain point, with the feet together and one palms in front of the chest; lift your left knee and stay that way for two minutes. Repeat with the other knee. If it falls, it should be restarted from the beginning.Relax your neck by throwing it back and turning it slowly to either side. After that, spread your legs five feet apart, still standing, and touch your left foot with your left hand; the right hand should be pointed at the ceiling; shoulders, hips and spine aligned. Repeat to the other side; The length of stay will be assessed by the practitioner.
Flexibility and twist exercise
Still standing, with your feet five feet apart, bend your right knee so that your thigh is parallel to the floor; his right hand touches the ground beside his right foot and his left hand points to the ceiling. Shoulders aligned, look at the hand toward the ceiling. Repeat to the other side.Breathe lifting the spine and raise both arms, pulling the spine. Stretch yourself. On exhalation, touch your feet or where to reach. Rest the column at this position.
In the ground
Sit with your legs outstretched and your hands resting on them. Force the spine to stay straight. Then bend one of the legs so that the foot is close to the pelvic area. Lie on the straight leg. Stand for two minutes and repeat for the other side.Lie on your stomach with your feet together. Push the floor with both hands, keeping the arm straight. The spine will bend at the antiflexion. Tilt your head back. Stay as long as you can and lie back on the ground. Raise your body, pushing the ground with your arms; nothing stays on the ground except hands and toes. Look forward and keep your spine straight. Stay as long as you can.
Lie on the floor on your back, hug your knees, and stay for a while. Then rest your body on the ground and relax.
The Benefits Of Yoga
Yoga is a practice that will bring numerous benefits to its practitioners, from physical to mental and emotional points. Yoga relieves respiratory ailments, pains in general, aids in weight loss and bowel function, improves circulation and functioning of glands. It also enables improvements in aesthetic condition and body definition.Other benefits of yoga that focus more on the mental field are improved concentration and memory. In addition, yoga still provides stress relief, self awareness and relaxation.