Exercises for beginners
Why learn yoga? Most people who start practicing yoga are looking for a way to relax, a way to cope with their stressful lives. Sivananda Yoga offers a 5-point program to achieve greater physical and mental well-being, combining
proper exercise,
proper breathing,
proper relaxation,
proper nutrition and
meditation and positive thinking
Yoga class for beginners
The yoga poses (also called yoga asanas), as well as their sequence, are carefully designed to remove tension from the body. Yoga postures systematically contract or stretch the muscles of the body, removing tension and leading to a deep feeling of relaxation.
Buch Einführung in Yoga
The components of a typical beginner class are detailed below, along with a brief description of the benefits of each yoga posture. Ideally, beginners should learn these poses from an experienced yoga teacher. Books like Sivananda Yoga beginner's guide offer valuable guidance when practicing yoga at home
Duration: 45 minutes approx.
Initial relaxation
Savasana - Relaxation
At the beginning of the class, the yoga student lies on the back, in the relaxation posture, taking deep breaths, before being guided through active relaxation exercises where various parts of the body are tensed and relaxed alternates. This combination of deep breathing and active relaxation helps calm the mind and remove tension from the body - the optimal state to start a yoga class.
4-6 slow greetings to the sun
The Salutation to the Sun is a classic sequence of twelve yoga poses. It is a warm-up exercise that is performed at the beginning of each yoga class. Dozens of muscles are stretched and toned in this exercise.
Relaxation
Relaxation between exercises
Between each yoga exercise, the student rests lying in the so-called "corpse pose, breathing deeply and feeling the positive effects of the previous yoga pose.
Leg exercises
Leg exercises
Individual leg lift - These are not yoga exercises per se, but they do help to stretch the leg muscles and warm them up for the following exercises.
Relaxation
Joint Leg Raise - Strengthen the abdominal muscles, which will help maintain postures for longer.
Relaxation
Posture on the shoulders - Sarvangasana
This asana is an inverted posture that increases blood flow to the brain. This pose exerts gentle pressure on the neck area, which helps regulate the functions of the thyroid gland (which regulates metabolism).
The fish
The fish (Matsyasana)
When you perform this yoga asana, you breathe deeply which increases the vital capacity of the lungs and can help improve respiratory problems. This yoga posture energizes the thyroid gland and increases the flexibility of the back.
Relaxation
Forward bending (Paschimotanasana)
This yoga posture stretches the entire back of the body, increasing the flexibility of the lower back and improving postural alignment. This yoga pose provides a pleasant massage to the abdominal organs, helping to eliminate some disorders such as constipation.
Relaxation
The triangle
The triangle (Trikonasana)
It is the last pose of the beginner class. This yoga posture favors the lateral tilt of the spine that simultaneously stretches, contracts and relaxes most of the back muscles. This makes the spine more flexible.
Final relaxation
The best part of the class! All the benefits of the yoga sequence are developed during these 10 or 15 minutes at the end of the session. Through active relaxation (tightening and relaxing the muscles), deep breathing, and a visualization exercise, deep relaxation can be experienced on three levels: physical relaxation, mental relaxation, and spiritual relaxation.
Why learn yoga? Most people who start practicing yoga are looking for a way to relax, a way to cope with their stressful lives. Sivananda Yoga offers a 5-point program to achieve greater physical and mental well-being, combining
proper exercise,
proper breathing,
proper relaxation,
proper nutrition and
meditation and positive thinking
Yoga class for beginners
The yoga poses (also called yoga asanas), as well as their sequence, are carefully designed to remove tension from the body. Yoga postures systematically contract or stretch the muscles of the body, removing tension and leading to a deep feeling of relaxation.
Buch Einführung in Yoga
The components of a typical beginner class are detailed below, along with a brief description of the benefits of each yoga posture. Ideally, beginners should learn these poses from an experienced yoga teacher. Books like Sivananda Yoga beginner's guide offer valuable guidance when practicing yoga at home
Duration: 45 minutes approx.
Initial relaxation
Savasana - Relaxation
At the beginning of the class, the yoga student lies on the back, in the relaxation posture, taking deep breaths, before being guided through active relaxation exercises where various parts of the body are tensed and relaxed alternates. This combination of deep breathing and active relaxation helps calm the mind and remove tension from the body - the optimal state to start a yoga class.
4-6 slow greetings to the sun
The Salutation to the Sun is a classic sequence of twelve yoga poses. It is a warm-up exercise that is performed at the beginning of each yoga class. Dozens of muscles are stretched and toned in this exercise.
Relaxation
Relaxation between exercises
Between each yoga exercise, the student rests lying in the so-called "corpse pose, breathing deeply and feeling the positive effects of the previous yoga pose.
Leg exercises
Leg exercises
Individual leg lift - These are not yoga exercises per se, but they do help to stretch the leg muscles and warm them up for the following exercises.
Relaxation
Joint Leg Raise - Strengthen the abdominal muscles, which will help maintain postures for longer.
Relaxation
Posture on the shoulders
Posture on the shoulders - Sarvangasana
This asana is an inverted posture that increases blood flow to the brain. This pose exerts gentle pressure on the neck area, which helps regulate the functions of the thyroid gland (which regulates metabolism).
Relaxation.
The fish
The fish (Matsyasana)
When you perform this yoga asana, you breathe deeply which increases the vital capacity of the lungs and can help improve respiratory problems. This yoga posture energizes the thyroid gland and increases the flexibility of the back.
Relaxation
Forward bending
Forward bending (Paschimotanasana)
This yoga posture stretches the entire back of the body, increasing the flexibility of the lower back and improving postural alignment. This yoga pose provides a pleasant massage to the abdominal organs, helping to eliminate some disorders such as constipation.
Relaxation
The triangle
The triangle (Trikonasana)
It is the last pose of the beginner class. This yoga posture favors the lateral tilt of the spine that simultaneously stretches, contracts and relaxes most of the back muscles. This makes the spine more flexible.
Final relaxation
Final relaxation
The best part of the class! All the benefits of the yoga sequence are developed during these 10 or 15 minutes at the end of the session. Through active relaxation (tightening and relaxing the muscles), deep breathing, and a visualization exercise, deep relaxation can be experienced on three levels: physical relaxation, mental relaxation, and spiritual relaxation.
Yoga Exercises for beginners
Yoga Exercises for beginners
![Yoga Exercises for beginners]()
Reviewed by Ali khan
on
April 18, 2020
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