The pace of a rapidly changing world causes anxiety, depression, insomnia, chronic pain and hypertension, even in healthy people. Yoga helps to solve these and other health problems, but the thought of trying to start it brings people into even more disheartening. Here are some tips to help you choose a yoga class without losing your finances and nerve costs.
A key element of a good yoga class is attention to breathing. Deep, relaxed breathing signals that our muscles work optimally, and an increase in oxygen keeps our minds clear and focused. It sounds simple, but the truth is that the majority tenses when holding in a difficult posture for more than a few seconds. It is often considered that it is more important to build a position correctly than to feel good. Forcing himself to be in the “right position”, we bring more harm to the body than good. In tension, breathing becomes shallow and limited, thereby reflecting the tension in the body. Deep breathing during practice helps to relax in posture and let go of unnecessary tension in the mind.
Well, if classes begin with a series of movements to warm up the muscles. Warming up makes the transition from resting to any type of physical activity soft, helping the muscles, joints, circulatory and respiratory systems. Muscles become supple, and stretch better. Being engaged at home, start with a warm-up.
Asanas are divided into main categories: standing, sitting, lying on your back, twisting, inverted poses, deflections, leaning forward. Each of these categories has a different meaning on the body, from sedation to energy recovery in the body. Through classes in the classroom, you will learn more about the benefits of a particular posture and the category as a whole. Each teacher will choose their own set of asanas depending on their level of preparedness, choose poses that work well together. An excellent teacher creates skillful sequences, choosing poses based on a collective impact on the body, breath, and mind. The teacher will help modify the position for you. For beginner students, pay attention to whether there are yoga props, chairs, walls, bricks, belts in the studio. Most importantly, do not be afraid to ask your teacher to show you how to do it.
Pay proper attention to the rest at the end of the lesson! A good teacher will ask you to lie back and relax completely. When the body is resting, fresh blood is absorbed more easily, energy is renewed, and the results of the practice are absorbed. Relaxation techniques allow the mind to quiet down, thoughts become clear, mind calm. Things that cause everyday stress go into the background. Anxiety disappears in everyday life.
Other components of a good yoga class
Often teachers remind students to stop and observe how the body feels between poses; these moments make it possible to discover the benefits of yoga. Suspension provides an opportunity to think about the consequences of posture for the body. The practice of poses is to prepare the body for meditation. Paying attention to your breathing during the lessons, your mind goes away from everyday worries and finds peace in your own soul. Through constant repetition of the practice, you will notice how the mind calms down, calm comes, it becomes easier to enter the meditative state. A teacher who offers meditation at the end of a lesson can teach you the basics. Some studios offer classes focused on meditation.
Find a good teacher
Although there is no substitute for a good teacher, some preparation is necessary for self-confidence. Try starting with a video or a book on articular gymnastics to help your body adapt to more complex stretch marks in yoga. Yes, and dispel doubts and introduce yoga into your life.
Before you go to a yoga class to use these tips, they will help you find a class with good preparation:
- Beginner yoga classes are the perfect starting point. The base class will relieve the feeling of not self-confidence, and the instructor will keep from overdoing in asanas.
- Start slowly, gradually increasing the load, do not get excited. Remember: yoga is designed to reduce stress, not to increase it.
- Read about the styles of yoga offered at your fitness center or yoga studio. There are many types of yoga to choose one of them, it is important to know what you want to achieve, before you enter your first class.
- Find out if your instructor is certified? Basic yoga certification requires at least 200 hours of training. RYT 200, RYT 500 or E-RYT after the name of the instructor tells you that he / she is a registered teacher of the Yoga Alliance and indicates the number of his / her training hours.
Ask the teacher three key questions before enrolling in a course:
- Do you concentrate on breathing in the classroom?
- Do you offer modifications for those who have injuries and physical problems?
- Is props used for newbies?
If the answer to any of these questions is no, you better go looking for a better place.
For most healthy people under the guidance of an experienced qualified instructor, yoga is considered safe. But there are situations in which it is dangerous and which cannot be excluded. The teacher should find out if there are back problems or injuries that may affect the balance and mobility in the postures, and offer recommendations for building a program for each case.
Check with your doctor before starting yoga if you have any of this list:
- Herniated disc;
- Risk of blood clots;
- Sore throat, including glaucoma;
- Serious balance issues;
- Severe osteoporosis;
- Uncontrolled blood pressure.