Yoga not only helps you to find harmony and clear your mind of unnecessary thoughts, but also to strengthen your body. People who practice yoga frequently can easily be mistaken for frequent gym visitors.
For example, actor, singer, and artist Jared Leto practices yoga regularly and he has already earned the title of a man who doesn’t age. We have together some tips and asanas that will make your yoga training more effective.
To practice yoga, you must prepare. Below is a list of things to keep in mind and be ready when you are about to start your yoga session:
It is best to do yoga in a quiet and peaceful place and avoid factors that can distract you from the process.
If a person is practicing indoors, the room should be well ventilated. Fresh air is a prerequisite for yoga, but it is important to avoid drafts.
Clothing should be well-fitting and made from natural fabrics that allow the skin to breathe.
Before starting to train, the stomach should not be full. You also need to drink some water and empty your bladder and, if possible, your intestines.
It is recommended to start classes about an hour after a light meal. However, it is best, if possible, to exercise on an empty stomach.
During classes, it is recommended to put clean water aside and take occasional sips between intervals.
Eating immediately after class is strictly prohibited. You need to wait at least 20 minutes to an hour before eating.
The surface you will be doing yoga on must be flat and firm so that when solid parts of the body come into contact with the floor, there are no abrasions or bruises, the mat must be dense and thick enough, but not elastic and not soft.
The dimensions of the mat should match the size of the body so that the person will fit on the mat when stretched out on the floor. To practice yoga, a rubber yoga mat is recommended.
Correct breathing during yoga not only allows you to achieve the desired effect of the asanas, but also helps you to achieve a special meditative state.
There are a few things to keep in mind:
Breathe only through your nose.
Activates the diaphragm. The diaphragm is the muscle that separates the thoracic and abdominal cavities. When you inhale, you expand the volume of your lungs, and when you exhale, it returns to its original position. Diaphragmatic breathing is not always achieved the first time. A simple exercise can help. Lying on your back, bend your knees and place one hand on your belly and the other on your chest. Breathe in so that the arm on your chest remains still and the hand on your stomach rises when you inhale and falls when you exhale.
Breathe in slowly and deeply.
Keep the rythm. The transition from one asana to another is accompanied by a certain rhythm of breathing. The main rule: movements directed upward (raising the arms, straightening the spine, bending) are performed on the inhale, and movements directed downward (bending, rounding the back) should be performed on the exhale.
When performing static asanas, the yoga breath should not stop. It is worth using each exhale to relax a little more and deepen the position.
Simple Power Yoga Poses And Asanas
Stand on all fours. Place your palms strictly under your shoulders and your knees under your hips or joints.
The fingers of the hands should be slightly apart so that the middle fingers are facing forward and the rest point slightly to the sides. The feet should be turned back and the ankle should be on the floor so that no weight is resting on the toes.
If your knees are not below the hip joints, but together, the thumbs should be crossed and the heels apart.
As you inhale, bend your back on the floor and stretch your head up, then push it back, not “wringing” your neck, but pulling it up and back. As you exhale, lean your head toward your chest and bend your back to form a “hump.”
Your hands should always remain in an upright position. Straighten up and rest on the ground.
Stand on all fours: Your palms should be shoulder-width apart, with your fingers pointing forward. Knees and feet should be shoulder-width apart. Your hips and arms should be perpendicular to the floor.
Bend your lower back. As you exhale, take your hands off the floor and lift your glutes back and up. Extend your arms and back in line, seeking to increase internal space at each joint.
Straighten your knees and press your heels against the floor. Stay in that position for a minute.
- Imagine that you form a mountain with 2 slopes and a peak on the tailbone. Try to make the peak sharper and the slopes steeper.
- Push your hands against the floor at all times.
- The palms of the hands should be pressed against the floor, the middle fingers should be stretched out, and the rest should be extended to the sides.
- The feet should be parallel and pressed against the ground. The toes should be straight.
- The legs must be straight, the hips “bent” inwards, the buttocks must “unfold” outwards.
- The chest should be stretched to the hips.
- The loins should sag down.
- The tailbone must reach the sky.
- The abdomen should be stretched.
This pose is useful when it comes to eliminating fatigue and returning lost energy. It is essentially useful for runners who need to rest after a race.
The pose develops a feeling of lightness in the legs, favors the softening of the salt spurs, and relieves pain and stiffness in the heels.
It also strengthens the ankles, contours the calf muscles beautifully, and helps relieve arthritis pain in the shoulder joints.
What asana did you like the most? How has yoga helped you in your life? Share with us in the comments!