Yoga for beginners. Video lessons of classes at home

Experts believe that yoga practice heals a person's soul, bringing calm and confidence. This is a special way of life that helps to understand the philosophy of enlightenment. It is important for all beginners to study not only theory, but also to be able to refuse some of the benefits of civilization.

The variety of asanas allows you to change the structure of the body. Some of them shape the waist and remove excess fat, while others strengthen muscles and stretch the spine.

What are the benefits of exercise for the figure

The beneficial effects of yoga poses on the physical and mental state of a person can be felt after a few regular sessions. After 2-3 months, positive changes will become apparent.

Yoga will help:

• cope with stress and gain vitality;
• lose extra pounds: during exercise, an average of 500 kcal is burned;
• improve the figure by making the waist thin;
• to strengthen and work out the muscles of the body when working with weights and loads;
• normalize hormones, removing excess weight from the body;
• saturate the body with oxygen;
• speed up metabolism;
• normalize digestion and reduce addiction to junk food and appetite;
• get rid of pain in the spine and joints;
• solve problems with the cardiovascular system;
• to establish the smooth functioning of the whole organism.

Certain diseases may become contraindications, therefore, it is better to start using the practices after consulting your doctor.

These problems include:

• mental disorders, including schizophrenia;
• diagnosis of hernias in the groin;
• constant pressure surges;
• recovery from a heart attack and some heart disease;
• problems in the internal organs, and especially during periods of exacerbation;
• pain in the joints and spine;
• the presence of neoplasms;
• postoperative recovery;
• the period of illness with flu and colds;
• a sharp fever for no known reason.

It is better for women to stop exercising during the period of bearing a child and monthly ailments. Any deterioration in well-being after training requires stopping training until the problem is clarified and eliminated.

Yoga for beginners requires adherence the following rules to help you benefit from the practice:

• Training should be carried out systematically.
• You need to set aside a certain time of day for classes. Better if it is in the morning.
• If the day is too busy, you can set aside at least 20 minutes daily.
• It is better not to eat before class.
• You will need a non-slip mat to exercise.
• The most convenient way to do the movements is barefoot.
• Turn off sources of external stimuli.
• When performing asanas, you need to direct your attention not to the body and relax. Movements are smooth with breathing control.

Improper exercise can cause injury.

Features of breathing

The section in yoga dedicated to breathing is called pranayama. Before putting these exercises into practice, you should have a basic understanding of the theory. Before doing breathing asanas, you need to understand what they are for and what changes they bring.

Thanks to them:

• relieves nervous tension;
• sleep becomes deep and light, and awakening does not become torture;
• metabolic processes are improved;
• the activity of internal organs is normalized.

Speaking about breathing, you need to understand that in ordinary life, a person uses this organ only 1/10 of the total volume. Increasing the range allows you to get rid of chronic fatigue and feel an unprecedented surge of energy.

People can breathe in the following ways:

Breath type	Description
Superior (clavicular)	This is how athletes and people who are associated with physical activity usually breathe. Here, only the upper small part of the lungs is involved. As a result, the body receives little oxygen and against this background stress, fatigue and a general decrease in immunity occur.
Average (internal)	The middle lobe of the lungs is working. The amount of oxygen is greater than in the first case.
Lower (abdominal)	Uses the entire volume of the lungs. This is how professional athletes, mountaineers and people associated with active work breathe. This is called deep breathing.

At the beginning of using the breath in yoga, a person experiences difficulties. You have to train a lot to overcome natural reflexes.

The following expert advice will help you achieve what you want:

• The training room should be well ventilated before exercising. The temperature in it must be comfortable, otherwise it will be difficult to concentrate.
• All external stimuli must be eliminated. This will allow you to dive deeper into self-awareness.
• You need to tune in to inner peace. In an excited state, breathing training will not work.

Breathing in yoga differs from usual in that all the muscles of the system are involved, including the abdominal muscles. The lungs work at full capacity, the blood and brain are enriched with oxygen.

Yoga for beginners in breathing has the following basics:

• You need to breathe through your nose. This will protect the body from viruses.
• Pauses for honey by inhalation and exhalation are not allowed.
• Classes are held regularly. This will help you achieve good results faster.

During such exercises, the body is actively cleansed, and the lungs are ventilated, strengthening the entire respiratory system.

Contraindications to the practice can be:

• the presence of a hernia in the groin;
• high blood pressure;
• pulmonary diseases.

For success, you need to completely control breathing, while the muscles must be free from tension.

Relaxing positions

Classical yoga classes include certain postures taken in turn. Each asana should be held for about 3 minutes. The practitioner should concentrate on the training, not allowing thoughts to go in another direction.

Breathing should be constantly monitored, making sure that inhalation and exhalation are equally deep.

The complex is performed sequentially and consists of the following positions:

№	Asana	Performance
1	Diamond pose (vajrasana)	While on your knees, bring your big toes together and spread your heels. Sit on your buttocks and put your hands on your hips. Straighten your back, breathing evenly. Exercise helps improve metabolism and digestion.
2	Camel Pose (Ushtrasana)	Kneeling down, spread them at the level of the pelvis. Press the lower legs to the floor, relax the buttocks. Pull the crown up, release the spine. Place the palms on the buttocks and start moving backward: the head is bent, the neck and lower part of the face are relaxed. This exercise forms the correct posture, activates blood circulation and thyroid function. Helps to improve appetite.
3	Child's pose (balasana)	Sitting on your heels, relax your chest and stomach. Stretch your arms forward. Leaning your palms on the mat, strain your spine. Eyes are closed. Exercise available for beginners
4	Bound Angle Pose (supta-baddha-konasana)	Lying on your back, bring your feet together slightly lifting them up. Opening your knees, lower them as low as possible. Breathing is even. The implementation allows you to improve blood circulation in the small pelvis and to establish the activity of the genitals.
5	Shoulderstand with support (salamba-sarvangasana).	Lying horizontally, place your palms on the lower back. Raise your legs using your shoulder blades and shoulders. The neck is relaxed, breathing is deep. Exercising allows you to saturate the body with oxygen and calm the nervous system.
6	Lying Twist (Supta Matsyendrasana)	In a horizontal position on your back, extend your arms to the sides. Pull one knee to your chest and move it in a circular motion to the side as close to the floor as possible. Shoulders touching the floor. The exercise is repeated in the opposite direction with constant breathing control. Relaxes the spine well.
7	Dead man pose (shavasana)	Lying on the floor, straighten your lower back and stretch your neck. The extended legs are relaxed, the arms are placed along the body, palms up. The eyes are closed. The asana allows you to relieve pain and straighten the spine.

Classes for beginner athletes

Yoga allows you to stay healthy, helps you lose weight, strengthen muscles, gain flexibility, get rid of stress and depression. Beginner practices can be done both under the guidance of a trainer and at home.

With the help of yoga, you can not only lose weight, but also transform internally by eliminating habits that lead to excess weight.

Waist area

Asanas that can get rid of excess weight can be incorporated into your daily workout. It is interesting for women to remove excess accumulations in the waist and abdomen.

The following exercises will help you do this:

Asana	Performance
Cobra pose (bhujangasana)	Lie on your stomach and lean on your palms. The chin should touch the floor. Raise your body on your hands, taking a slow breath. The back bends, the position is fixed. Exhaling, return to the starting position. The exercise is repeated 5 times with short breaks. It tightens the belly and strengthens the abdominal and back muscles.
Bow pose (dhanurasana)	Lying on your stomach, bend your knees, and raise your shins, then clasp your hands. On inhalation, bend and lift the top at the same time the pelvis and chest. The head is pulled back. Holding the body in the position for half a minute, monitor your breathing. The pose is repeated 5 times at intervals of 15 seconds. The asana helps to strengthen the abdominal muscles.
Boat pose (nazasana)	Lie on your back, stretch your legs, and put your hands along the body, palms up. While inhaling, slowly raise your legs. They should be straight with drawn toes. Raising your hands, try to reach your feet. The body is at right angles. Holding in this position for 15 seconds, exhale and take the initial position. You need to repeat the exercise 5 times with short breaks. It helps to shrink the waist, strengthen the legs, and improve appetite.
Forward bend (uttanasana)	Raise your hands from a standing position. Lowering the body, touch the knees with their head, wrapping their arms around their legs. Allows you to remove excess fat on the abdomen, thighs and strengthens the muscles of these areas.

Buttocks and thighs

Yoga class for beginners, to make the glutes firm and the hips toned, can consist of the following asanas:

Asana	Performance
Chair pose (utkatasana)	Put your feet shoulder-width apart. Bending at the knees, sit down as low as possible, while the knees should not diverge. Raising your hands, linger in this position. The number of repetitions is 5.
Hero pose	The legs are set slightly wider than the hips. Right foot in front, left foot in back. Both feet are in line. The raised arms are at shoulder level, the chest is deployed. Breathing is slow but deep. Repeats on the other leg. The exercise works well on the inner thighs.
Dancer pose (natarajasana)	Standing on your right leg, bend the left at the knee and grab her foot behind your back with your hands. Lean forward. Take a minimum of 10 breaths during the exercise.

For firm breasts

There are yoga exercises that increase the sexiness and firmness of the bust, for example:

Asana	Performance
Warrior Pose	Stand with your legs slightly apart and turning your left foot 90 °, and your right foot inward. After exhaling, bend your left leg and at the same time raise your arms to the sides, leaving them at shoulder level. Smoothly turn the head to the left so that the eyes look at the wrist of the left hand. Breathing is deep and even. Having fixed the position, after a few seconds they will return to their original position. Repeat movements to the right side.
Cobra Pose	Lying on your stomach, take a deep breath and lift the upper body, using your hands to find balance. Raising your eyes, fix the position for a few seconds. Take a starting position and relax
Camel Pose	Taking a kneeling position, legs together, bend back. The head is down.

Upper limbs

Beautiful hands for a woman are no less important than breasts or hips. To make them strong, you need to do special practices. For example, Plank Pose makes your arms strong and strengthens your abs.

Performed in the following order:

1. Kneeling down, place your hands shoulder-width apart.
2. Straighten your legs, lower your head down.
3. Fix the pose for a few seconds.

The Dolphin pose is based on the initial Downward Dog asana. After that, the forearms are slowly and smoothly lowered, while taking the hips back up. The chest is pulled up to the hips, and the arms are kept shoulder-width apart.

Weight Loss Poses

The use of asanas helps to get rid of excess weight and restores beauty and flexibility to the body. You can achieve similar results thanks to special exercises.

Mountain

It improves posture and can be applied before moving from one asana to another.

To complete it you need:

1. Stand straight with your feet together.
2. With your shoulders back and down, stretch your arms along your legs.
3. Try to bring the shoulder blades at the spine, opening the chest completely.
4. The crown is pulled up and the abdomen and neck are relaxed.

Tree

Exercise strengthens the balance of the body and legs.

Performed from a standing position:

1. The feet are closed, the palms are folded over the chest as in prayer.
2. Having transferred the weight of the body to the right leg, press the left foot to the right lower leg.
3. Hands rise to represent the crown. You need to try to fix this position for 10-15 seconds, controlling your breathing. The exercise will become easier over time.

Training program

Excess weight appears when a person does not have time to take care of himself. These can be bad habits, health problems, or lack of rest. To solve these problems, the complex includes special exercises that are considered cleansing. They saturate the body with oxygen and teach you to breathe correctly.

All the muscles of the body are involved in training; after a month, many of them become firm and elastic. A yoga class for beginners includes an individual set of practices that will solve existing problems.

The types of postures for weight loss are varied and are divided into:

• Twisting. They improve metabolism, remove fats and toxins, and have a positive effect on digestion.
• Standing. These postures increase concentration and have a positive effect on the hips, shoulders, spine and abdomen.
• Inverted. Exercise strengthens the muscles of the back and abdomen, improves the functioning of the thyroid gland and digestion.
• Slopes. They are performed both lying down and sitting. Strengthens muscles and promotes flexibility.
• Relaxation. Relieve tension. They are usually done at the end of the class.

In order to get a beautiful and healthy body through yoga, exercise must be regular. Practices help relieve stress and clear thoughts. Starting to practice, you can completely change the worldview.

Slimming Exercise Videos

Slimming yoga complex: