Yoga for beginners: tips and exercises for beginners

The good thing about yoga is: you don’t have to be a sports cannon to carry out the exercises. Indian teaching is not a question of age or condition, but a question of attitude. Even if the individual positions can (and should) be quite exhausting, yoga is primarily about combining different meditation techniques with physical exercises – the so -called asanas. To be in line with yourself. But also to reduce stress, to strengthen the cardiovascular system and feel fitter. No matter what age. This article explains which yoga exercises are best suited for beginners, what they need and which styles are suitable for inexperienced.

The material, size and thickness are crucial when buying a new yoga mat. There are models made of natural fabrics (e.g. or ) or – The latter have the advantage that they last longer. With the length, you should consider in advance whether it is important to you that your body has space for the exercises while lying down on the entire matte or that your legs protrude beyond the mat. Thicker mats have the advantage that they dampen the body better, thinner mats are more suitable for balance exercises.

For the yoga exercises, you primarily need comfortable clothing that is not too tight, but also not too loose-otherwise it would easily slip in certain exercises. It is best to choose a comfortable one or a In combination with a well -fitting . On the other hand, you prefer to avoid sports clothing from synthetic fabrics, in which you will sweat faster and more easily. On top of that, the clothing is too close to the body, which can be annoying.

Another tip:You don’t need shoes for the yoga exercises, it is best to train barefoot. And if you get cold feet in winter, you can special Wear that are non -slip and add more on the mat.

Especially beginners do well to one to use. Depending on the exercise, he takes over various functions and can be used for supporting, to remove, as a seat or as a weight. Due to the natural material (e.g. cork), the block remains over slipping all the time, even if you make sweaty asanas. Alternatively, you can also have one Add to stretch and bend. Because beginners in particular are still extremely inconvenient in their first yoga exercises.

For the yoga exercises, you have to create a pleasant atmosphere so that you can concentrate on your breathing and movements in peace. Don’t let the television nor the radio run on the side so as not to be distracted. If you still want to listen to some music for relaxation, one is recommended – The songs support their exercises with shallow sounds.

the “father of modern yoga”, could not have formulated more: “Everyone can practice yoga who can breathe.” Before you start with the first exercises, you shouldn’t eat anything at least an hour and a half beforehand, as most asanas can hardly be managed with a full stomach. The exercises in the following videos of different yoga professionals are particularly suitable for beginners:

For the beginning, it is sufficient if you repeat the exercises twice a week for 20 to 45 minutes. It is best to block your calendar for two days when you take your time for yoga – you should always pause for two to three days between these appointments. Of course, you can also repeat the yoga exercises every day, but you should then find a healthy mediocrity. Otherwise, the tight program could cause you to quickly overstruct your muscles.

In a fast -moving society like ours, everyday life of stress and hustle and bustle is determined what has a direct impact on our health – sleep disorders, restlessness, digestive problems and joint pain are consequences of permanent overload by our environment. It is all the more important not to lose the floor under your feet and to take root. This is possible, for example, with the help of yoga exercises, i.e. the combination of meditation exercises and sport, which should help to be able to earth. These four yoga styles are best suited for beginners:

The term includes several types of yoga and is therefore one of the best-known yoga styles of our time. The exercises are characterized primarily by slow movements that should primarily relax the body. For this reason, the Asanas (UA, UA, a look) are particularly suitable for beginners.

This style, based on the teaching of Yogi Bhajan, focuses even more on the mind with the help of breathing and physical exercises. The aim is to feel your body more clearly: first the back is warmed up, then a few asanas are made and at the end the relaxation plus meditation follows.

Yin Yoga is particularly suitable to solve tension or internal blockages. The meditative, slow and passive asanas are executed over several minutes (between three to six) either while sitting or lying down so that the muscles can relax and the breath can flow freely.

The term “Ashtanga” comes from the Sanskrit and means “eight members”. This yoga style is very exhausting due to the flowing transitions between the Asanas-which adhere to a strict order. Therefore, this style is particularly suitable for disciplined people with a lot of ambition.

Other styles that are suitable for advanced users:

If you do not want to do the yoga exercises at home, but rather attend a course, you should carefully choose your teacher. This is important so that you remain motivated and inspired enough to get to know your body better – without feeling under pressure. For this reason, you should note the following points when looking for a suitable yoga school: A qualified yoga teacher has completed a corresponding training and leads his students. He or she answers all questions, gives helpful tips and pays attention to the correct execution of the exercises. He or she is likeable and encourages his or her students to participate.

Only if you feel understood in the course can you really let yourself go – and internalize the art of Indian teaching. If you do not feel comfortable in your course or cannot find a real connection to your teacher, you will not really relax. This in turn means that they are increased even more tense and possible physical complaints. In any case, listen to your gut feeling here and choose a yoga course that is tailored to your needs and the feeling of a cozy atmosphere-as if you were at home in your own living room. This is the only way to reconcile body and mind.