Series of yoga exercises for beginners
Why do we practice yoga? Most beginners come to yoga in search of a method of relaxation that will enable them to cope with a daily stress-inducing. The Sivananda Yoga offers a Series of yoga exercises for beginners in 5 points to get a better physical and mental health through Yoga. These five principles are
- the appropriate exercises,
- correct breathing,
- the relaxation correct,
- a healthy diet and
- positive thinking and meditation.
Yoga classes for beginners
The Yoga postures (also called Asanas) and the specific sequence of the exercises in yoga are particularly well suited to resolve all tensions in the body. The postures of yoga are relaxing by a series of contractions and stretching routine. This leads to a deep relaxation.
Ideally, the beginner should learn the postures from an experienced teacher. Books such as The Yoga of Body, mind and spirit can provide valuable guidance for the practice of yoga at home.
The Duration of these yoga classes will be approximately 45 minutes.
At the beginning of the yoga classes, the student is lying on his back in a posture of relaxation and breathing deeply, before being guided through the active relaxation, in which each part of the course is first contracted and then relaxed. This combination of deep breathing and active relaxation helps calm the mind and dissolve the tensions in the body- an ideal beginning for every yoga class!
4-6 sun salutations, slow
The greeting to the sun, the classic sequence of twelve postures of yoga, is a dynamic exercise and warming up practiced at the beginning of each yoga class. Dozens of muscles are stretched and strengthened during this yoga exercise.
Between two postures, the beginner relaxes in his yoga position lying on the back, in the posture of relaxation. It can as well breathe deeply and feel the positive effects of the previous pose.
Exercises for the legs
Exercises for the legs separated – he is not a posture of classical yoga, but a stretch of the legs which are thus prepared for the yoga postures.
Exercise for both legs together – It is a strengthening of the abdominals, which then allows it to hold more long positions.
Posture on the shoulders
This Asana of Yoga is an inverted position, which increases the flow of blood to the brain.
This pose exerts a gentle pressure on the nape of the neck, which activates the functions of the thyroid gland and therefore metabolism.
During the execution of this Asana, the student breathes deeply, increasing his lung capacity. Many respiratory problems are improved. This yoga posture stimulates the thyroid and improves flexibility of the upper back.
Bending forward sitting
This posture stretches the entire back of the body, which increases the flexibility of the lower back and improves posture of the back. This Asana mass also the abdominal organs and relieves the constipation.
This is the last Asana of the course for beginners. This posture requires a bending at the side of the body. All the muscles of the back are stretched, contracted and relaxed. The spine becomes more flexible.
Here is the best time of the yoga class! All of the effects of the sequence of yoga are manifested in 10 to 15 minutes. By an active relaxation (contraction and relaxation of muscles), deep breathing and a visualization exercise, deep relaxation can operate at three levels : physical relaxation, mental relaxation , and relaxation is spiritual.