قالب وردپرس درنا توس
Home / Fitness Tips / Yoga for Beginners: The Benefits of Yoga and How to Begin

Yoga for Beginners: The Benefits of Yoga and How to Begin

Trying something for the first time is daunting, but yoga can be particularly intimidating. Usually you start in front of other, more experienced people in a class, and the movements are quite strange to what you've seen or tried before – far more than something like walking or lifting weights. 19659002] As in most other sports and hobbies, no one will look down on you because you take some time to start yoga to get started. And it's really worth starting because yoga is great for body and soul in many ways.

To help you get introduced to yoga, we invited Annie Clarke, Lululemon Yoga Ambassador and author of the yoga, recipes and lifestyle website Mind Body, to discuss benefits and some tips on getting started including instructions on some of the most common poses you'll likely try in the first few lessons.

What are the benefits of yoga?

"Asana's physical exercise can build strength and flexibility and support the body in everyday activities and help lessen the likelihood of certain injuries," says Clarke, "while the first yoga class actually makes you feel stiff, While new patterns of motion test muscles that you do not normally use, you'll feel the positive effects of the exercise fairly quickly, as well as your mind, it can be frustratingly difficult to turn off first, but the final calming of the mind can be quite powerful

"Are there any common mistakes that beginners make?"

"Frustrated at being" bad ", Clarke says," There's really nothing bad, we're all coming to Yoga with different backgrounds The person on your right could be a gymnast or martial artist in, and the person on the front may have undergone hip surgery. The bottom line is that each body will move in different ways. That does not matter right or wrong or good or bad. When you begin to find it difficult to start yoga, you understand that this is perfectly normal and you will feel more comfortable over time.

"There are also many different teachers and styles to practice yoga. If a class really is not for you, do not give up completely. Look around, try different classes and teachers, and over time you might find something that you love.

What clothes and equipment is useful for beginners?

"The only thing that really matters is that you're comfortable in your class," Clarke says. "Wearing clothes that offer as little distraction as possible helps you stay focused without worrying about your top going up or the buttocks falling down. For boys, I recommend something breathable, which allows a great freedom of movement.

"Do not be shy when using props. Blocks and straps are very useful when it comes to adjusting the pose to the body instead of forcing the body into a pose.

Do you have any advice for people who may be nervous about appearing as a complete beginner in a class?

"Everyone was once a beginner," says Clarke. "It does not matter if you can not do everything or you're halfway confused. Try your best to stay open-minded and listen to your body. Never hurt yourself just to keep up with the class. Nobody looks at you, and if it does, it's probably because they have no idea what's going on!

Six Yoga Poses for Beginners

Clarke is featured in a free five-part series of videos for beginners available on the Lululemon YouTube channel. The first video, "Learning the Basics," covers some of the poses you most likely encounter during a yoga session. So you can try it yourself if you'd like to come to a class with more imagination to expect. Often, these poses are grouped into a similar sequence ̵

1; for example, a sun salutation or a vinyasa – shown in the video.

Mountain pose / standing pose

Stand shoulder-width (or alternatively feet together and toes). Distribute your weight evenly on both feet. Try to extend your spine, as if pulling something up through your head. Bring your arms over your head and reach out to your fingers.

Chair Posture

Drop your hips backwards from a mountainous position as if you were sitting on an invisible chair, stretching your navel and lifting your chest and raising your arms diagonally.


When supporting yourself on your hands and toes, make a straight line from your head to your heels. Put your knees on the floor, if that is more comfortable. Slide the floor away with your hands so that you circle your upper back.

Cobra or Upward Dog

Bring your elbows from a plank position at the waist and sink to the ground. Drop your knees first or lower your knees in a long line. To move to the Cobra position, keep your legs on the ground, lift your chest and head. Or, to accept an upright dog, lift your thighs and knees off the floor, stretch your arms, and raise your chest higher. For both poses your shoulders should pull the back of the body down and your core should support your weight.

Downward Dog

Lift up the hips from a plank position and push them back so that you form an inverted body V-shape with your body. Put your feet slightly wider than hip width and adjust your hands to make you feel comfortable. This pose is not about getting your heels down on the floor, but rather about extending your spine.


Kick one foot forward between your palms with a down-facing dog. Her hips should be angular and point to the front. Raise your arms above your head and place your back heel on the floor. This last part may feel uncomfortable on the hind legs. So if you stabilize, you can lift the heel off the ground or put a block or something under the hind foot. The toes on your forefoot should point to the front. Remember to pull your lower ribs towards each other so they do not fall into your lower back.

Source link