Welcome to the “Best Basic Yoga Routine Beginners Guide”. Yoga is a philosophy encompassing every aspect of life. It is a magical art form that guides human beings around the world towards healthier, more tranquil and even prosperous lives.
For over 6000 years Yoga has evolved, becoming a powerhouse for self-improvement and conscious evolution.
Yoga has the power to change a person’s life and bring incredible peace and tranquility to a person.
Few people know the power of yoga and the scientifically recommended asanas for this unique treatment. There are also many people who don’t even know what yoga is and have their own opinions on it based on what they hear or see. Before starting to practice yoga, it is important to understand its meaning and its basic facts.
This will ensure that you incorporate the advantages of yoga into your soul, and you can practice this science in a perfect way to get the most benefit. What comes to mind when you overhear the word “yoga”? Well, you can imagine some images of people in seemingly impossible poses… Perhaps.
This book will focus on the following:
-Why you should practice yoga
– Benefits obtained
-Yoga postures and mistakes to avoid
The seven main forms of yoga:
Hatha Yoga (the physical aspect)
Hatha is the most common and simple form of yoga. Combine basic exercise and breathing techniques. Vinyasa Yoga combines a variety of postures, which can be smoothly transformed into each other.
Power yoga is an intense form designed to build muscles quickly. The similarity between Ashtanga and Flow Yoga is that it combines a variety of postures, which can be smoothly converted to each other; its uniqueness is that the postures include special breathing techniques.
Bikram is a set of 26 yoga poses designed to be performed at very high temperatures. Finally, Iyengar Yoga uses objects such as building blocks or chairs to adjust the body to the proper position.
In this book, we will mainly focus on the first form, Hatha Yoga. If you are already a loyal yoga practitioner, you may use established routines and successfully integrate yoga into your life.
Is yoga right for you? I want to say that yoga can be adapted to any lifestyle.
Parts of yoga can be performed almost anywhere. Because yoga does not require special equipment, it is easy to maintain your daily yoga practice while traveling.
Even if your life is busy, you can (and should) introduce yoga into your daily life, even if you only practice for five minutes at a time. If you already have a fixed exercise plan, so much the better; yoga can be easily added to any end of the exercise. You can practice yoga regularly, whether you have a fixed schedule or a very variable schedule.
It doesn’t matter whether you live on the mountain, on the beach, or in the middle. Whether you live in a one bedroom apartment or a huge mansion, you can still find a space to practice yoga!
In other words, there is really no reason not to make yoga a part of your life. It’s so easy to use, why not give it a try.
Time & Place For Yoga
If you already have a regular exercise plan, you can easily introduce a yoga pose to help calm and warm down. Stick to one position for a few days before doing other things. This gives your body time to adapt to the new posture and really understand its process, which may be more challenging than it seems on the surface.
The “time” and “place” of yoga are not important, as long as yoga is practiced consistently. The constant practice of yoga is what makes it effective. Many people find that by getting up half an hour earlier than usual, integrating yoga practice into your life can produce significant results.
Yoga is a great way to start a new day. Others rely on yoga at night, claiming that it can help them fall asleep more easily. No time to get up half an hour early? If your environment allows, you can also practice yoga at work. Many postures can be performed while sitting in a chair.
You can execute other postures while standing or standing in line.
The only restriction: Do not practice yoga for a few hours after meals.
In order to make yoga easier when and where you have the opportunity, I suggest keeping a yoga mat and a few sets of comfortable sportswear in your car. You never know when it will be useful.
Although you can do yoga anytime and anywhere, I suggest you reserve a comfortable space at home for yoga. A friend of mine is lucky that she has an extra room in her house, which she set aside to practice yoga. Nicknamed the “Yoga Room”, it is carpeted, the walls are clean, and there are only the items she needs to practice yoga.
I find it clean, open, refreshing and relaxing-an ideal place to practice yoga. If you don’t have the space to dedicate the entire room to yoga, you can clean up at least part of the room, preferably a wall, as this is useful for occasional support.
7 Common Mistakes of Yoga Beginners
Yoga can provide you with various benefits, including relieving physical and mental stress, slowing down the aging process, improving mood, as well as relaxation and calmness.
However, beginners usually make some mistakes in understanding and practicing yoga out of excessive enthusiasm, and try these postures without proper guidance. Not just beginners; but some experienced yogis also make some mistakes when practicing yoga poses. You can definitely benefit from some adjustments and understanding of common yoga mistakes.
1. Pushing Yourself Too Much
According to observations, most people know when they are working too hard; but they like to do it and in some ways it’s addictive and hard to stop. This is because when we think of sports, we have a common theory, which is “no pain, no gain”. Even if we exercise in the gym, unless our muscles start to cry, we are not satisfied with the training.
But yoga is just the opposite. If your muscles are cramping from pain, it means that you are on the fast track to hurt yourself and possibly cause injury like muscle strain.
Yoga poses should not cause pain. Yoga is about consciousness. It’s about listening to the subtle signals your body sends to you, and you have to react accordingly. Therefore, if it starts to hurt, you need to ease up and listen to your body.
2. Comparing Yourself to Others
When you start practicing yoga at home or in class, you will find that some super flexible yogis or their images seem to master every movement effortlessly. You will definitely be intimidated by its flexibility and would love to enter that stage.
However, this is not easy.
This requires years of practice. Comparing yourself to others will only cause a lot of frustration, and you may eventually convince yourself that yoga is not for you. Therefore, you must refrain from the urge to compare yourself with an experienced yogi and be patient.
3. Choosing a Bad Location in Class
If you plan to take a yoga class, which place do you think is the best? Of course, you want to be in front! right? Incorrect! If you want to place the mat wisely, please go to the end of the course.
You don’t have to stand in front to see the yoga instructor, because most of the time he or she will walk around and help people correct their posture. You can also test the lines before the last line.
Some actions may require you to look to the back of the room. Therefore, subtracting one row from the last row will ensure that you can always follow someone without changing the way you look to the side.
4. Practicing (Asanas) on a Full Stomach
You should never practice yoga poses when you are full. When your stomach is full, your posture may be uncomfortable. In addition, the blood supply to the digestive organs can cause muscles to lose the energy needed for successful exercises.
Well, we agree that food is like fuel for our body. However, the key to benefiting from this fuel is to eat an hour before your yoga session and keep your meal portion size small.
This will ensure that the blood has enough time to digest food, absorb essential nutrients, and deliver them to the muscles before your first posture.
5. Not giving your body enough time to rest
Yoga is a power-enhancing activity. But you need to give your muscles some time to recover from the micro tears that occur during each exercise, especially at the beginning.
Therefore, it is recommended that you give your body more time to recover at the beginning; otherwise, your muscles will be exhausted and more likely lead to serious injury.
6. Improper Warm Up
Time constraints are an inevitable part of our daily lives. This crunch may tempt you to skip the warm-up and go directly to a complex stance. But this will definitely increase your risk of injury. You should do some stretching exercises for at least 5 minutes to warm your body to the point where you can take serious poses more easily.
7. Forgetting to Warm down (or Cool Down)
Just as you need to warm up before each yoga class, you also need to warm down after class. At least 10 minutes of stretching is essential to help your muscles and ligaments repair and recover before your next workout. This will also help you avoid fainting or dizziness caused by excessive blood accumulation in your legs while standing.
Yoga is an activity for everyone; not only because it can be practiced by anyone with a mat; but because it can be practiced anywhere, even the elderly, pregnant women, and people with physical disabilities can also practice it.
However, just because you can break some yoga moves does not mean that you are doing it the right way, or that you are making the most of your efforts and time invested.
When you practice yoga, it is important to observe your mistakes and try to correct them to ensure that your consciousness and your form will not be affected.
Avoiding these common beginner mistakes will help maximize your efforts and reduce your risk of injury.
Remember, yoga is a continuous practice, and your goal should be continuous improvement to achieve perfection.
Basic Yoga Poses
Sit up with legs out, feet together and toes pointed towards the sky. Bring the left leg up by bending the knee and over your right knee joint. Then bring the right arm against the left knee. Breathe in. It can be performed the opposite way too of course.
Drop on all fours with knees apart and palms forward. On in-and-out breaths practice lowering and arching the back. Straighten your legs on the out breath, thrusting buttocks into the air.
Lying face down with your feet together. Breath in. While breathing out, lift head shoulders and chest, bend your knees and bring feet towards your head. Hold your out-breath and bring feet down slowly and gently.
More exercises to be added!
This is just an introductory guide to yoga, with some basic information to point you in the right direction and to see if this is for you. Yoga is a great way to start an exercise regime due to the varying levels of difficulty. Like with most things, it’s best to take it easy at the beginning and remembering to warm up and warm down before and after each workout.
Thanks for taking the time to read this