YOGA FOR BEGINNERS: THE GUIDE TO STARTING THIS DISCIPLINE

In recent years, more and more people admit to having started yoga classes, both in the gym and at home. In fact, this discipline combines the control of breathing, movement and meditation and is able to bring numerous benefits to both physical and mental health. Moreover, compared to other fitness activities, it requires little if any equipment, except a comfortable mat, and this makes it accessible to all those who wish to work simultaneously in favor of the well-being of the body and that of the psyche. Today we will see how to start doing yoga, in a simple but comprehensive guide on yoga for beginners with its basic notions and postures.

What is yoga?

Although in many countries, including Italy, it has been depopulated only in recent decades, the practice of yoga is millennial and originates in India. It was subsequently "imported" into the United States and from there it spread all over the world, especially in Europe. Nowadays yoga is famous for its physical and spiritual benefits because it consists in taking different positions of the body always paying attention to breathing, the alignment of the limbs and the torso and leaving ample space for meditation. In fact, it has been noted that this discipline is an excellent ally in the management and control of stress, as it manages to counteract depression and anxiety states, to lift mood and, at the same time, to improve flexibility and coordination. , to strengthen bones and muscles and to reduce any inflammation or contractures.

The different types of yoga

What not everyone knows is that there are different types of yoga. When you are a beginner, you usually choose the style that seems to suit your needs and what you are looking for from this discipline, but there are yoga classes that are more preferable than others for beginners. For example, Hatha Yoga is what experts suggest to those starting from scratch for the first time: it is useful for those who generally lead a sedentary life and / or practice little sport, because the lessons proceed very gradually. Conversely, Vinyasa, Ashtanga and Power yoga classes can be more challenging, depending on the level you enroll at. There are lessons for beginners, intermediate and advanced, whose sequences and positions can either always change, as for Vinyasa, or remain the same, as for Ashtanga.

The basic positions to get started

The positions of yoga are called asana and their name can be in Sanskrit, English or Italian, depending on the course you are taking, at the gym or online from home. It is said that the asanas would be as many as the number of species of living beings on Earth, but, in general, there are 84 of which 32 are essential and 12 are defined as the queen positions of yoga because they allow you to work on the whole body. It is precisely on the latter that we go to work in classes designed specifically for beginners, to make them familiar with the discipline and with the awareness of their own body.

Tadasana, the position of the mountain

The Tadasana is one of the basic postures which is then used to assume many other positions. To practice it, you have to stand with your heels and big toes together and then shift your weight back and forth, lifting your heels and toes each time, and then to the right and left. By doing so, you will be able to find your own center. Keep your stomach in, with your shoulders open, your back straight and your neck straight. You choose how to hold your arms and stay balanced. Beginners are usually advised to hold it for at least 30 seconds and then double the time.

Benefits:

Improve posture;
Helps balance;
It relaxes the mind;
It tones the buttocks and strengthens the thighs and knees.

Vrksasana, the position of the tree

This asana is a posture of balance and is assumed while standing, in an upright position. Next, shift your weight onto one foot and slowly raise the other, placing the sole on the ankle of the opposite leg. Once you find your balance, try moving the sole of the foot first onto the calf and then onto the thigh of the other. leg. Join your hands in front of you or hold them on your hips and try to maintain balance for at least 8 breaths. To help you, look at a fixed point in front of you and activate your quads and abs to give you stability.

Benefits:

Improve balance;
Increase awareness of your body;
Tones your abs and back muscles;
Helps to find the correct posture;
Counteracts anxiety and stress.

Balasana, the position of the child

This position is perfect for when you suffer from back pain and is a panacea for a hectic lifestyle or in times of great stress, thanks to its relaxing strength. Begin by sitting on your knees on your mat, with your hands shoulder-width apart and the latter in line. Bring your big toes together and sit on your heels, resting your buttocks on them. Finally, relax and let your torso go forward, resting your forehead, if you can, on the ground, otherwise as far as you can. For greater relaxation in the lower back, you can try the version with knees as wide as the mat and hands.

Benefits:

Relieves stress and tension;
Regularize your breathing;
Facilitates digestive processes;
Stretches ankles, hips and thighs;
Reduces neck pain and back pain.

Marjariasana, the position of the cat

Marjariasana is another asana that is assumed starting from the four-legged position. Begin by standing on all fours, with your hands at the same height and shoulder width apart. When you inhale deeply, arch your back by pushing it down, lifting your torso and holding up your chin with your eyes turned up. When you exhale, straighten your back and make a hump with your spine, just like a cat. The head goes down, looking towards the navel. it repeats itself and follows the rhythm of your breathing.We advise you to repeat it at least 3 times, but you can do it as many as you want.

Benefits:

Helps to relax the body;
Gives relief to the back and belly;
Stimulates the kidneys and thyroid;
Makes you more flexible in your movements;
Increases the flexibility of the spine;
Prevents back pain;
Relieves neck pain.

Adho Mukha Svanasana, the Downward Dog Pose

To assume this asana, one must start from the position of the cat. Next, straighten your elbows and push your palms towards the ground, distributing the weight between your hands and feet. Exhale and lift your knees off the mat, trying to raise the ischium as much as possible and to stretch the tailbone. Try to stretch your legs, sending your heels towards the ground. It is an unloading position and beginners are advised to hold it for five breaths.

Benefits: