Beginning instruction for yoga

A instruction guide to beginning Yoga that is appropriate for all levels of fitness and ages.

Why do Yoga? Yoga is a practice which increases flexibility, circulation and can build muscle. These benefits can help arthritis, circulatory and heart problems, as well as promote weight loss. Practicing Yoga can also help you organize your thoughts, and reduce your daily stress levels.

Many people feel Yoga is a difficult practice for the very flexible few. This belief is a long held myth. Anyone who devotes a little time and effort to Yoga is a Yogi (or Yogini if female). People of all walks of life and fitness levels can become a Yogi. Here you will find some tips to creating a Yoga routine.

You will need to work in a warm room, if not outdoors. The warmth will help keep your muscles from drawing, and hindering your flexibility. Fresh air is also very important. If working indoors, open a door or window. You will need the air to keep your rate of circulation high. Your work space should be comfortable. A firm, yet padded space is preferred. Make sure you cannot slip. A Yoga mat is recommended to provide a non-slip, padded surface.

Your clothing should be loose, but not draping. You do not want to be bound by your clothing, but you do not want to become tangled in it either. Many Yogis practice nude, however this may prove to be impractical. Even if you wear clothing, your feet should be naked! Always practice Yoga with bare feet. Many of the asanas (positions) would be very uncomfortable while wearing shoes. If your hair is long, by all means pull it back. It would only be a distraction if you were constantly brushing it out of your face. Finally, remove your metal jewelry. Yoga encourages the movement of energy through your body. Metal disrupts the energy flow, making it difficult to move from one area of your body to the next.

Now that you are properly attired and have a suitable practice area, you should set a schedule. It does not matter if this is weekly, or daily. Regardless of frequency, it should be regular. Of course, daily or twice daily sessions are best, but the least frequent should be weekly. If you wait longer than a week between practices, progress would be limited at best.

Just as important as planning a time to perform Yoga, is planning a routine. Your routine should begin with a short walk or other warm up exercise. As noted above, fresh air is important. Stretching is also very important in any exercise. Do some easy stretches. Reach up, bend down, then slowly roll your body up. Bend from side to side while reaching your arms in opposite directions. One arm should be reaching for the ceiling (sky), while the other reaches for the floor (ground).

After a warm up, you will be ready for asanas. As you work, be sure to work your right and left sides equally. Even if you concentrate on upper or lower body in individual sessions, try to plan a balanced routine. Balance is a great part of Yoga. Your postures should begin as simply as possible. Each pose should be increasingly difficult. If you begin to “feel the burn,” reduce the stress on your body. Modify your position until it is comfortable. Yoga is not a punishing experience. Never make your body do something it is not ready to do.

After your asanas, you must relax. The most important of all Yoga poses is the Corpse Pose. For this position, lay on your back. Consciously relax your body little by little. Begin with your toes. Say to yourself, “My toes are relaxed, completely relaxed.” Work your way up to your mind. If you find that you missed a muscle, go back and tell it to relax. You can remain in this pose as long as you like. As you come out of this pose, concentrate on your breath. Your breathing should bring you out of the light trance this position induces.

Next do some breathing exercises! Pranayama are breathing exercises designed to help you control your breathing. They are used in the calming phase of a Yoga routine, and can be used as stress reducers at any time. These help you focus on your breath, which in Yoga is synonymous with life.

After you do breathing exercises, you should meditate. Meditation is also a stand alone Yoga exercise. The meditation will leave you feeling refreshed and peaceful after your more vigorous working of the muscles.

One of the most difficult tasks in Yoga is keeping a continuous program. In today’s world, time is precious. To keep yourself on a routine, reward yourself for doing Yoga. You may also want to keep track of your accomplishments. Reflect on your progress. One day you will look back and say, “I could not do that last month.” Once again keep a schedule. If you think you do not have time, make your routines short ones. Some simple stretches, breathing and meditation may only take 10 to 15 minutes a day.

For a listing of poses, meditations and pranayamas, there are many books on the market, as well as internet resources. Use this guide to adapt those to a working routine of your own.