Yoga classes for beginners

Yoga classes for beginners

Yoga primarily requires the work of the mind, not the body. If you do yoga exercises technically perfect, but at the same time think about unnecessary things – the effectiveness of your classes will be very low.

The main element of hatha yoga is asana

The main element of hatha yoga is asana

The asana is a still and comfortable posture. These two conditions are necessary. Any yoga posture, however complex and exotic it may be, must be comfortable and fixed for a long time. Otherwise, all your attention will be focused on tangible inconveniences, and there can be no talk of any more subtle awareness work in yoga.

Shavasana is the simplest and most comfortable yoga pose – lying on your back

Shavasana is the simplest and most comfortable yoga pose - lying on your back

In Shavasana, your task is to plunge into the borderline state between sleep and wakefulness and stay in it as long as possible. Imagine that you are in your bed and about to fall asleep. In turn, relax all the muscles of the body, feel your breath smooth and calm. If you notice that other people’s thoughts have begun to distract you, just gently return to the body’s sensations. Don’t worry about anything, including how deeply you have relaxed. Just enjoy the peace. Over time, your body will become heavier, your thoughts will begin to lose coherence, and you will begin to fall asleep. After that, you should complete the shavasana practice and move on to other asanas. You can use the audio recording to practice shavasana. Read more about the practice of shavasana in the article on developing relaxation in yoga

Ideally, in each asana, you need to achieve the same deep relaxation and immersion in yourself as in shavasana. To do this, use the following algorithm:

  • Take your time in a hurry. Evaluate if it is convenient for you? If there are unpleasant sensations (painful muscle stretching, intense physical exertion, blood entering or leaving certain parts of the body, imbalance), get out of the position and perform it again, with less amplitude or using auxiliary elements (props). You can lean against a wall or a chair, use a “brick” or a belt
  • Then, after finding a comfortable position, try to relax. Do this in the same way as in shavasana, with the difference that in each position you have to work some muscles to maintain the position. However, all additional muscles must be relaxed. These are usually the muscles of the face, abdomen, crotch, palms of the hands, feet, etc. In each pose, the pattern of tense and relaxed muscles is unique
  • Pay attention to the breath. Breathing should be calm, rhythmic, without pauses, soft and natural. The abdomen in most poses is completely relaxed and moves from side to side as you breathe
  • Hold this position for as long as is convenient. In different poses, this time can vary from a few tens of seconds to several minutes. Then, perhaps more slowly, come out of the pose and rest for at least half the time that you held the pose. Then continue with the next

After one or more poses (depending on their complexity and health) do shavasana again. Follow until she starts going to sleep – even if it takes 10-15 minutes or more. Remember that the first time of Shavasana practice is the main pose. Until you learn to relax your body and mind, there can be no progress on the path of yoga.

Until you learn to relax your body and mind

Shavasana at the end of the practice should be the longest and deepest of all. The execution time is at least 15 minutes and can take half an hour or more. Son Shavasana is a time when new skills and results of yoga practice are learned, in any case it should not be neglected. Also, the task of the final Shavasana is to shift your consciousness from the yoga practice mode to the usual daily state. If necessary, the final shavasana can be replaced with yoga Nidra, a deeper and more effective relaxation technique. You can download audio recordings of Shavasana and Yoga Nidra here.