Doing yoga might sound complicated, but it's actually a great way to keep fit, even for those who are complete beginners. You can practice yoga at home without the need for special equipment. or you can sign up for a class to get access to mats, pillows, blocks, belts and other useful accessories. Start by sitting in a comfortable position, then practice breathing like a yogi master and try to perform some simple poses, suitable for those approaching the world of yoga for the first time.
Steps
Method 1 of 3: Getting Comfortable to Practice Yoga
Step 1. Choose a distraction-free place to practice yoga
Choose a place where no one comes to disturb you, such as your bedroom or living room when no one else is home. Alternatively, you can practice outdoors, for example in a park, if the weather conditions allow it. Choose the most suitable place and try to make sure that nothing and nobody can disturb you.
- Turn off your cell phone, television, and any other devices that might distract you while practicing.
- Please ask the people in the house not to disturb you for a while, as you intend to practice yoga.
Step 2. If possible, use a yoga mat, blanket and pillow
There are no essential tools for practicing yoga, but it can be handy to have a blanket or pillow to sit on so that your hips are slightly higher than your knees when sitting cross-legged on the floor or mat.
- To perform some standing poses, it can be helpful to have a yoga block available, in case you still can't reach the floor with your hands. You can use it horizontally or diagonally, depending on the distance that separates you from the mat. Alternatively, you can use a similarly sized book.
- Some positions may require you to use a belt to grasp your feet or legs if you still can't reach them with your hands. If you don't have a yoga belt, you can use a long thin scarf or bathrobe belt.
Step 3. Wear comfortable clothes
It is important that they are soft and flexible. For pants, you can use sweatpants or a pair of sports leggings, while a simple cotton t-shirt or tank top can work for the upper body. To get a better grip on the mat or floor and feel more stable in the positions, it is essential to practice barefoot. You will feel more comfortable and will be able to stimulate blood circulation better.
Remember that it is not necessary to purchase suitable yoga clothing. You can also get great results when wearing your old jumpsuit or pajamas
Step 4. Prepare a glass of water
As with most physical disciplines, it is important to keep the body hydrated. Prepare a glass of water or a small bottle to keep handy while practicing yoga. Sip it when you feel the need to while practicing.
While it is essential to drink when you feel the need during the practice, it is best to start with an empty stomach, so plan your workout 2-3 hours after your last meal
Step 5. Follow a teacher's directions by watching a video, reading a book, or taking a yoga class
As a beginner, you are likely to feel the need for guidance. Through the many books, videos and courses available you can get a lot of useful information that will help you develop your practice starting from the basics.
- By searching on YouTube you will find several videos aimed at those like you who want to get closer to the world of yoga, for example those of "La Scimmia Yoga".
- Go to the bookstore or library and look for a yoga book that is suitable for beginners. For example the book "Yoga for dummies" is ideal for newbies.
- Find out if yoga classes are available in your gym or neighborhood.
Method 2 of 3: Practice Yogic Breathing
Step 1. Get into a comfortable sitting or lying position
You can sit on the floor, in a chair, or lie on your stomach. Choose the position that you find most comfortable. You can use pillows and blankets to make yourself even more comfortable.
If you have a yoga mat, sit or lie on it. Alternatively, you can sit on a rug or a folded blanket
Step 2. Inhale deeply with the abdomen
As you inhale, feel how the air fills your lower chest causing it to expand. Count to 4 as you inhale to extend the duration and depth of inspiration.
As you breathe in, try to imagine that your belly is a balloon inflating and filling with air
Step 3. Hold your breath for a few seconds
Pause for a moment to examine the sensations you feel in your body after taking a deep breath. Notice if there are any areas you feel contracted and try to relax them as you hold the air in your chest.
For example, if you feel tension in your shoulders, try to relax the muscles in that area as you hold your breath
Step 4. Slowly exhale through your mouth
When you feel ready, exhale very calmly. Contract your abdominal muscles to push all the air out. Count to 4 again as you exhale.
Now imagine that the balloon is deflating. Engage your stomach muscles to push air up and out of your body
Step 5. Repeat the exercise until you feel completely relaxed
You can sit or lie down for as long as you need to calm your body and mind. This is a great way to start or end your yoga class.
Method 3 of 3: Practice Beginner-Friendly Positions
Step 1. Assume the mountain position by standing upright and gradually bringing your arms overhead
The mountain pose is among the simplest to perform, so it is an excellent starting point for anyone approaching yoga for the first time. Stand at the front of the mat, with your legs spread so that your feet are aligned with your hips, then raise your arms above your head. Stretch them upward as much as possible and spread your fingers apart. Breathe and check that your back is straight, then slowly bring your arms back to your sides.
Stay in this position as long as you feel comfortable, for example 10 to 60 seconds or even longer
Step 2. Bend your knees to assume the chair position
You can switch from the mountain asana to another of the simpler standing positions, that of the chair. To transition, start from the mountain position then bend your knees as if you really want to sit in a chair. Lower yourself as far as you can feeling comfortable and in the meantime raise your arms straight up.
- Hold the position for 10-60 seconds and then return to a standing position.
- Don't hold your breath while squatting, keep breathing regularly.
Step 3. Take a long step forward with one foot and spread your arms to assume the second warrior position
From the mountain position, you can take a large step forward (60-90 cm) with your right leg and extend your arms, one forward and one backward, aligning them with the legs, to perform the second warrior position. Bring your right foot forward as if you want to bend into a lunge and then spread your arms at shoulder height. Look forward, stay still in this position and take deep breaths.
Stay in the warrior stance for 10-60 seconds and then return to the mountain stance
Step 4. Bring your hands and knees to the ground to perform the cat pose
Starting from the mountain position, slowly lower yourself to assume that of the four points. The knees must be below the hips and the wrists below the shoulders. Push your palms against the mat and check that your shins and backs of your feet are facing down. At this point, raise your head and look up.
- If you feel pain or discomfort in your neck when lifting your head, only raise it as far as possible.
- Stay in this position for 10-60 seconds and breathe deeply.
Step 5. Lie on your back and raise your upper torso to perform the cobra pose
First, lie down on the mat starting from the previous four-point position. Bring your hands under your shoulders, then push them against the floor to lift your upper torso. The hips and legs must remain on the ground. Lift as far as you can without straining and look up or, if it's too difficult, straight ahead.
Breathe regularly and stay still in the cobra position for 10-60 seconds
Step 6. Turn onto your back to relax in the corpse position (savasana)
When you are ready to finish your yoga session, slowly turn over to your supine position. Relax your muscles and keep your legs and arms straight. Your arms can stay at your sides or you can bring them over your head to do one last muscle stretch.
- Relax and stay in the savasana position for as long as you wish.
- In these final minutes, remember to breathe slowly and deeply to maximize relaxation.
