Beginners guide to yoga

Beginners Guide to YOGA

By: Preeti Bhatia

B

eginner’s Guide to Yoga…

Ancient Indian Yogis believed that the human body and mind are united. Given the right environment, with the help of some basic techniques, the Yogis believed that both the body and the mind are capable of healing themselves. These techniques which help unite the mind, body and spirit are combined under the common title of Yoga. Practiced for centuries, the Yoga exercises help you get more in tune with your body posture and movement patterns. They make your body flexible and relax and calm your mind, relieving daily stress. Depending on your goal you can choose a Yoga routine which suits you the best. As a beginner to the world of Yoga, you can try one of the following Yoga exercise patterns:

Ashtanga Yoga Ashtanga Vinyasa Yoga is a dynamic form of yoga. It combines a series of postures with breathing patterns which induce profuse sweating. Ashtanga Vinyasa Yoga is characterised by using the same series of positions every time which leads to improved body consciousness and a calm mind. It is a physical form of yoga that gives strength and flexibility. Ashtanga Yoga was first taught by Vamana Rishi in the Yoga Korunta. It was passed to Sri K. Pattabi Jois in 1927, and to his grandson R. Sharath Jois, who today teaches the method. Shri K Pattabhi Jois Ashtanga Yoga Institute: http://kpjayi.org/ The eight focal points of this form of Yoga are:   

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Yama (principles or moral code) Niyama (personal disciplines) Asana (yoga postures)

Beginners Guide to YOGA www.komplettyoga.no Copyright Kotiko AS. All rights reserved

    

Pranayama (yoga breathing) Prayahara (withdrawal of senses) Dharana (concentration on objects) Dhyan (meditation) Samadhi (salvation)

Power Yoga Power Yoga, more popularly known as ‘Gym Yoga’, is a modernized version of the Ashtanga Yoga. Power Yoga differs from Ashtanga Yoga because it does not restrict its postures to the asanas defined by Ashtanaga Yoga. Power Yoga extends to include more vigorous exercises in its routine and can be adapted to suit different people. Power Yoga is more a form of fitness Yoga and is usually practiced in gyms across the globe. This form of Yoga combines the stretching asanas of Ashtanaga Yoga and a more fitness focused physical exercise routine to keep the human body physically fit.

Hatha Yoga Yogi Swatmarama, a Hindu Sage from the 15th Century introduced the practice of Hatha Yoga. It is one of the two forms of Yoga that focus on physical forms. Hatha is the combining of opposing energies; the positive and the negative, the male and the female, fire and ice. It balances the body and mind through various asanas, breathing exercises known as pranayama and meditation exercises. The Hatha Yoga helps improve the body’s physical health by focusing on balance and strength and is structured to prepare the body for meditation.

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Bikram Yoga Bikram Yoga is a branch of Hatha Yoga introduced by Bikram Choudhary; the founder of Yoga College of India. Bikram Yoga is a form of Hot Yoga which is practiced in a room heated to 105F (40,6C). It runs for 90 minutes and it comprises of twenty six postures and two breathing exercises. This form of Yoga stimulates the system and restores health to the joints, muscles and organs in the human body. The two processes included in this form of Yoga called compression and extension help increase blood circulation in the body. Yoga is free of pressing financial demands that come from investment in specialized equipments. All you need to get started with your Yoga routine is a peaceful place and a good Yoga mat. If you find it easier or more fun to practise together with other people, you can sign up for a course in the yoga form that looks most appealing to you.

Choosing the right yoga mat The yoga mat is your most important ally while performing the yoga routine of your choice. Keep the following pointers in mind while choosing a Yoga mat.

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Your yoga mat should not be too thin or too thick. A thin Yoga mat can exert added pressure on your knee during some of the postures, while a thick mat can make you wobble during certain other postures. The ideal thickness for a yoga mat is 1/8 inches (0,3 cm)

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Your yoga mat needs to be of PVC materials which are free of toxins. It needs to offer you a firm grip and should yield to the pressure you are exerting on it. It should also be durable. For eco-friendly materials which are healthy, germ free and ideal try the E.C.O yoga mats from Prana. You can pick some great yoga mats at reasonable rates from: http://www.komplettyoga.no/home-page-yoga/prana-eco-yogamatte-847.html

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Depending on what Yoga you want to practice, check out the mat specifications detailed out in that Yoga routine. For example, Bikram Yoga involves a lot of sweating and hence calls for a material like cotton or latex

Additional Yoga Equipment All you really need to start your yoga routine is a good yoga mat. But other than the yoga mat you can additionally use

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Yoga Blocks: They generally are used to help get and maintain a good posture and body alignment during Yoga

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Yoga Straps: They are usually 6 or 8 inches (15-20 cm) thick and are used to give the body more flexibility in certain postures without putting additional strain on muscles or joints

The use of this equipment to practice yoga is optional.

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The right clothes for Yoga You will easily find Yoga pants in the market. They are comfortable and fit the body without leaving loose ends. Leggings like the ones available at: http://www.komplettyoga.no/klaer-damer1/karmameju-leggings-los-angeles-sort.html are ideal for a yoga workout. Team your yoga pants with a well fitting T-shirt or cotton top. Loose fitting clothes tend to get in the way of certain postures. If you are practicing in a group loose fitting clothes can end up revealing more of your body than you are comfortable with.

Yoga at Home You can easily practice Yoga at home. All you need is a good yoga mat and a peaceful room with a DVD system. Using the see-and-learn method you can easily start off with beginner’s Yoga to set you on the path of good health.

Some good DVDs for home yoga are:       

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Ashtanga Yoga: Beginner’s Practice by Nicki Doane Yoga Short Forms by David Swenson Introduction to Ashtanga Yoga by Kino MacGregor, Greg Nardi & Tim Feldmann Flow Yoga for Beginners by Shiva Rea The Power of Hatha Yoga: Beginner Series by Naader Shagagi Power Yoga – Total Body Workout by Rodney Yee Yoga for Everybody by J J Gorrmley


Training Routine Yoga is best practiced in a clean and peaceful environment. Though yoga can be practiced anytime, the ideal time to practice yoga is during the early morning hours, when the body is relatively rested. Here are a few trips to establishing a successful yoga routine at home: 

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Start at the beginning. Do not try to do an intermediate yoga routine without sufficiently practicing the beginner’s level. It helps your body get flexible enough to practice the more strenuous postures and hold them for longer Set a fix time for your yoga practice everyday Include time for pranayam or breathing exercises. They are a crucial part of every yoga routine Start out by exercising for thirty minutes or shorter every day and gradually include more postures in your training to eventually increase the time to ninety minutes Home is a great place to start a yoga routine. Having a healthy body and mind, is just a matter of taking small steps in the right direction.

ABOUT THE AUTHOR:

Preeti has been training students in the art of having a healthy body and mind for the past four years. She has completed her basic and intermediate training course in Yoga Routines from Hrishikesh in India. Practicing as well as teaching Yoga postures and breathing techniques is a way of life to her.

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Here’s what to do now… 1. You can go to our blog http://www.komplettyoga.no/blogg/ and find more information about yoga practices. 2. Go to our store and see and read more specific about different types of yoga clothing, books, DVDs and other accessories at

http://www.komplettyoga.no 3. If you got questions you could get hold of us on e-mail: [email protected]

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Beginners guide to yoga

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