Yoga is an ancient system of self-improvement that is becoming more popular every day. It works with the body, mind, energy, emotions and solves many human problems such as tension, lack of self-control, irritability, chronic fatigue, inattention, sleep deprivation, overweight and others. Yoga helps to know and find oneself in this world, to reveal one's inner potential for the benefit of oneself and others.
Yoga works with the body, mind, energy, feelings and solves many human problems.
The most important thing about practicing yoga is not breathing technique, knowledge of asanas, or joint flexibility. The most important thing is to get your mat down and start practicing.
B. K. S. Iyengar
It is important for a beginner to determine for himself the basic criteria that will be paramount in choosing a direction.
- Why do I want to study? What is my goal?
- How much time do I have? How much time can I devote to the course?
- What is my fitness level?
- What are the contraindications?
- What pace and intensity do I need?
Listening to yourself and your body will help you understand how to choose a yoga style.
There are many types of yoga. There are many techniques, styles, practices, and directions in yoga. Each has its own characteristics, goals, and ways to achieve them. Based on this, you can understand what kind of yoga to choose.
Hatha Yoga
Hatha yoga is the foundation of most modern yoga styles. It includes physical postures (asanas), breathing exercises (pranayama), shatkarmas (purification techniques), mudras, bandhas, and concentration techniques1. This type of yoga is the initial practice and preparation for more advanced paths: raja yoga, kriya yoga.
Purpose: To create a complete balance in the interaction of the processes of the physical body, mind and energy, the formation of a healthy and strong body to master the mind.
Effect: Strengthens the body, develops concentration, relaxation skills, relieves tension.
For whom: Suitable for both beginners and advanced practitioners.
Hatha yoga is the foundation of most modern yoga styles
Vinyasa Flow Yoga
Vinyasa Flow Yoga is a dynamic hatha yoga practice characterized by a smooth flow fr om one asana to the next, and each movement is synchronized with the breath. All movements are synchronized with the breath. Focusing on the sensations in the body, awareness of the breath, smooth flow of movement and a little static allows you to achieve a state of calm and relaxation, as well as working all muscle groups.
Purpose: To strengthen muscles, improve flexibility, coordination and balance, develop strength, endurance and concentration.
Effect: Strengthens the body, develops concentration, teaches deep breathing and increases lung capacity.
For whom: Suitable for beginners, allows you to gradually master asanas and their bundles, suitable for those who like movement.
Vinyasa flow yoga - a dynamic hatha yoga practice
Iyengar Yoga
Iyengar Yoga is a type of Hatha Yoga that uses equipment (straps, blocks, pillows, bolsters, etc.) to create support. Each asana is given special attention and detailed adjustments. Mastery begins fr om the easiest to the most difficult. Safety and individualized approach to each student is important. This form is accessible to everyone, regardless of age. With the use of tools, it is possible from the beginning to align the asanas correctly and to achieve a state of relaxation during the practice. This type of practice is available to everyone.
Purpose: In-depth study of asana alignment, developing the ability to breathe properly during practice, mastering difficult asanas.
Effect: Increases body flexibility, strengthens the muscular system, improves general well-being, forms correct posture.
For whom: For beginners and those wishing to deepen their experience of asana practice.
Iyengar yoga is a type of hatha yoga that uses equipment such as straps, blocks, pillows, bolsters to create support.
Ashtanga Vinyasa Yoga
A dynamic system of yoga based on sequences of asanas (postures) linked by complexes of movements (vinyasa) and performed with synchronization of breath (pranayama), energy locks (bandhas), and points of focus (drishti). The originator of Ashtanga Vinyasa Yoga was Sri Krishna Pattabhi Jois, a disciple of Sri Tirumalai Krishnamacharya, one of the finest yoga masters in India.
Purpose: To strengthen and develop the body and willpower, improve the internal systems of the body, reduce stress and anxiety, develop awareness.
Effect: Strengthen muscles, improve breathing, lose excess weight, reduce anxiety and worry, improve mood, increase concentration, develop self-control and discipline.
For whom: For those seeking a more intense practice, multiple levels of difficulty; suitable for beginners and experienced practitioners.
Yogatherapy
Yogatherapy is a system based on the use of yoga methods for the treatment, prevention and rehabilitation of various diseases and conditions. It combines traditional asanas (postures), pranayama (breathing exercises), meditation and other yoga techniques adapted to the individual needs of the person.
Purpose: An individualized approach to healing and restoration of health through yoga.
Effect: Helps with various diseases and conditions.
For whom: For people with disabilities and those recovering from injury, surgery, stroke, heart attack and rehabilitation after serious illness.
Bikram Yoga
Bikram Yoga, also known as "hot yoga", is a system of exercises performed in a room heated to 38°C (100°F) with 60% humidity. It is based on 26 asanas (postures) and two breathing exercises performed in a strict sequence. You should drink water during the practice to avoid dehydration.
Purpose: Detoxification, getting rid of excess weight.
Effect: Increases flexibility, cleanses the body, accelerates metabolism, burns calories.
For whom: For those who love intense physical activity.
Bikram yoga is not recommended for pregnant women or people with cardiovascular disease.
Bikram yoga is a system of exercises performed in a room heated to 38°C with a humidity of 60%.
Kundalini Yoga
Kundalini Yoga is a dynamic system of yoga that combines physical exercises (asanas), breathing exercises (pranayama), mantra chanting, meditation, and other techniques. It aims to awaken "kundalini," a special energy believed to reside at the base of the spine.
Purpose: To help unlock a person's inner potential and develop their physical, mental, and spiritual abilities.
Effect: Improves physical and mental health, increases vitality, reduces stress and anxiety.
For whom: For those interested in breathing techniques, mantras.
Kundalini Yoga is not recommended for pregnant women or people with mental disorders.
Kundalini Yoga is a dynamic system of yoga that combines physical exercise, breathing exercises, mantra chanting, meditation and other techniques.
For beginners, hatha yoga and other modern styles listed above with descriptions are suitable, which differ in load, equipment used and asana sequence.
It is necessary to begin the practice of yoga by working on the body. By developing, strengthening and improving the body, a person will come to deeper practices aimed at working with consciousness and energy.
Once you have answered the question of what type of yoga to choose, you can move on to preparing and choosing a place to practice.
Consult your doctor to determine what you can and can't do and what contraindications there are.
You will need a mat and props for practice: a belt, bricks, bolster.
A good way to start practicing is to take individual or group classes in a studio with an instructor. Practicing in a group will help you gain experience, understand proper positions, meet like-minded people, and get energized and motivated. The instructor will point out mistakes and help you avoid injury.
You can study at home, online or offline, at any time that suits you. A spacious place, privacy and silence are factors for successful practice for beginners. In the beginning, it's hard to stay focused, get your posture right, and relax, so it's important to have no distractions.
- Safety. There should be no pain or discomfort during the practice. Movements should flow smoothly and gently. There should be no sudden entry or exit from the asana.
- Relaxation. Try to relax your body and mind completely during the practice, especially when performing the asanas. Observe your breathing. It should be even, deep and free.
- Listen carefully to the teacher. Try not to be distracted and follow all instructions.
- Take your time. Do not try to master difficult poses quickly. Yoga is not about flexibility and strength, it is about being in the here and now, accepting yourself as you are. It will come in time.
- Don't compare yourself to others. Try to immerse yourself in yourself and not be distracted by others while you practice.
- Don't get discouraged. If the first class was difficult and many things did not work out, it does not mean that yoga is not for you. The beginning is always difficult and not easy. You will get better with each class. Talk to your teacher and decide how you can simplify your practice or try another style that is more suitable for you.
A good way to start practicing yoga is to take individual or group classes in a studio with a teacher.
Contraindications to not practicing:
- Pregnancy. Study in special groups or individually.
- Acute inflammatory diseases.
- Exacerbation of chronic diseases.
- Oncologic Diseases.
- Cardiovascular Diseases.
- Hematologic Diseases.
- Injuries.
- Postoperative Period.
- Severe physical fatigue.
- Serious mental disorders.
Exercise with caution and inform the instructor if there is a history of injury or musculoskeletal disorders, varicose veins, high or low blood pressure, functional disorders of the respiratory system, dizziness.
Some asanas are contraindicated for menstruating women.
Do not eat for 1-2 hours prior to practice.