01/04/2021
What is the difference between yoga and physical education? What do beginners need to know to practice yoga at home?
Yoga classes have their own characteristics. There are a number of nuances that distinguish yoga from other types of training.
Mindfulness. A yoga class usually begins with a five-minute meditation session. Sit with a straight back as you feel comfortable, you can cross-legged, in the lotus position or on your heels. Close your eyes. Tune in to practice, make a decision to devote the next half hour to your development without any distractions. When thoughts about problems and everyday activities come to you during a yoga class, calmly promise yourself that you will pay attention to them in half an hour, but now your attention belongs to the training. For mindfulness training, yoga classes are usually combined with meditation. Read also a detailed article about what meditation is, and how to learn to meditate from scratch.
Working with the breath. The basis of yoga is breath control. When you become aware of your breathing and begin to control it, the usual physical training becomes yoga. The breath should be deep and calm. The basis of yogic breathing: full in-breath and full out-breath. The breathing cycles are measured and equal in time. Beginners in yoga can use a metronome. Download any app with a metronome on your smartphone, set the frequency to 1 second. Choose the appropriate frequency of breaths and exhalations. For example, inhale for 4 counts, exhale for 6. The exhalation is usually longer than the inhale, or the exhalation is equal to the inhale. Choose a suitable breathing pattern for yourself, so that there are no unpleasant sensations or shortness of breath during the asanas. During training, try not to stray from the initially set rhythm. Breath control is the most important component of yoga. Without conscious breathing, asanas will be ordinary exercises without much effect. Even stretching won't improve much. But working with the breath in asanas is a full-fledged psychophysical training. Regardless of whether you want to lose weight, gain weight, or improve your stretching, learn to manage your mind and body through breathing, and the effectiveness of regular physical exercises will increase significantly.
Relaxation or the absence of unnecessary tension. The practice of classical hatha yoga consists of alternately being in different unusual poses, which are called asanas. Each asana lasts 2-3 minutes. From the outside, it may seem that the practitioner just holds the pose and that's all. But in fact, external work is only a small part of yoga training. You already know that a yoga practitioner does not just stand, sit, or lie in an asana. At this time, he at least tries to keep his attention on the training, not allowing his mind to go into thoughts about problems and everyday affairs. And plus, the practitioner controls his breathing by taking equal deep breaths and exhalations.
Now let's add another element of practice without which yoga will not be yoga. When we are in the asana, we pay very close attention to the sensations in the body. What is it for? Our task is to learn how to manage tension and relaxation in the body. Our muscles should be stretched just as much as necessary to maintain the position of the body in the asana. All unnecessary attire should be removed, all areas of the body that can relax in the asana should relax. The fact is that we very often keep unnecessary tension because of stress, fears, unpleasant emotions. Over time, this tension becomes chronic and leads to diseases and disorders of posture. By practicing yoga, we gradually find such unnecessary tense areas in the body and release the tension. As a result, mental clamps, phobias, uncertainty, and depression go away. Thus, yoga improves not only the body, but also the psyche, improves mental well-being and emotional background.
By combining these four elements of inner work, you will transform ordinary physical postures into yoga asanas and achieve your goals much faster, whether it's losing weight or simply improving your fitness and health.
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