How to practice yoga? How to practice yoga for beginners?

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Yoga Practice Guidelines for Beginners

Guidelines:

  1. Perseverance:

    • Emphasize the belief in perseverance during the initial challenging phase of learning yoga.
    • Convince yourself that yoga will yield significant benefits, cultivating a mindset to avoid giving up.

  2. Timing and Fasting:

    • Practice yoga on an empty stomach for optimal effectiveness.
    • Avoid practicing after a full meal, as it diminishes the benefits compared to fasting.

  3. Ideal Environment:

    • Choose a quiet, flat space with good air circulation.
    • Utilize a flat surface with a folded blanket to avoid uneven areas.

  4. Meditation:

    • Prioritize clearing distracting thoughts before starting yoga.
    • Engage in guided meditation to achieve a focused and distraction-free mindset.

  5. Moderation and Self-Awareness:

    • Recognize the diversity in executing yoga poses due to varying flexibility levels.
    • Understand personal body limits, avoiding forceful movements and gradually improving over time.

  6. Discomfort Alerts:

    • Avoid any uncomfortable pressure on facial muscles, ears, eyes, or breathing during exercises.
    • Stop immediately if discomfort is felt.

  7. Breathing Techniques:

    • Breathe solely through the nostrils during asanas, avoiding mouth breathing.
    • Do not suppress breathing; follow specific breathing tips provided for each asana.

  8. Post-Exercise Relaxation:

    • Post-exercise, ensure complete relaxation using methods similar to meditation.
    • Facilitate relaxation in every part of the brain and body.

  9. Special Note for Women:

    • During menstruation, avoid practicing headstands.

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Tips and Precautions for Practicing Yoga Asanas:

  1. Foundational Principles:

    • Establish a solid foundation with discipline and internal control.
    • Disciplined character building is crucial for effective asana practice.

  2. Yogi Qualities:

    • Develop qualities like self-discipline, faith, tenacity, and perseverance.
    • Consistent, uninterrupted practice is vital for yogis.

  3. Preparation:

    • Empty bladder and stomach before starting yoga asanas.
    • Bathing before and after practice invigorates the mind and body.

  4. Empty Stomach Practice:

    • Preferably practice yoga poses on an empty stomach.
    • If challenging, consume a cup of coffee, cocoa, or milk before practice.

  5. Ideal Practice Time:

    • Dawn is considered the optimal time for practicing yoga asanas.

Personal Experience:

  • Yoga is not about perfection but correct arrangement and alignment according to the coach’s guidance.
  • Avoid pursuing perfection or comparing with others; focus on persistence for gradual improvement.

Yoga Leg Press for Beginners:

  • Elevate one leg on support higher than waistline, keeping the other perpendicular to the ground.
  • Maintain a straight back, avoiding pressure on the knee position.
  • Optionally, lie on your back with buttocks against the wall and legs stretched upward for ligament opening.
  • Progress slowly and persistently until achieving flexibility.

Personal Experience: As a five-day span yoga learner with a two-month open leg, the leg press technique involves finding support higher than waistline, lifting one leg on the support, and keeping the other perpendicular to the ground. This practice focuses on ligament opening and flexibility. Starting with maximum limit stretches, progress gradually and consistently, avoiding undue pressure on the knees.

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