Yoga for Beginners – The Ultimate Guide (2019 Updated)

September 10, 2019 26 min read

Yoga for Beginners – The Ultimate Guide (2019 Updated)

Is your job stressing you out? While working a 9 to 5 job, it's pretty common for stress and anxiety to take its toll. A lot of people find that yoga and meditation is an easy escape from everyday pressure.

But do you know the basics of yoga? There’s a lot to learn about it, even before your first class. Yoga is a very simple but hard to master practice. And without the correct preparation, you can’t make the most of it. Even after looking through the best yoga videos for beginners, rookie mistakes can be made.

Yoga has tons of benefits. It’s good for the heart and mind, and it keeps your muscles working. This practice isn’t just meant for losing weight. It’s simply an escape from societal pressures. It helps relax the mind and relieves both physical and mental tension.

In this write-up, you’ll get to know everything you need to know about yoga for beginners.

What Is Yoga?

Yoga is the collective name for a group of principles and practices that focus on spirituality and the mental state. It originated from Ancient India, where the practice dates back to 1700 BCE. Yoga has three aspects: physical, mental, and spiritual. The practice uses the body’s form to ease the mind and enhance the spiritual state.

Yoga isn’t like strength exercises or cardio. The exercises included in yoga are meant to alleviate physical pain and help the mind relax. It’s a light-hearted practice that calms your body and mind.

Is Yoga Right For You?

Whether you should choose yoga or not depends on what your goals are. If you want a buff body with lots of heavy exercises, then go for strength training. But you need to start with a light-hearted exercise that you can incorporate into your daily routine, and then try yoga.

Even a 20-minute yoga sequence provides a multitude of benefits. It helps ease the body by keeping the joints moving. Meditation is a huge aspect of yoga. It’s perfect for people with highly stressful jobs and anxiety.

How to Practice Yoga?

The correct way to practice yoga is with an instructor. Many instructors offer classes for cheap. But if you can’t afford them, then you can take an online course. There are numerous poses on the internet that you can try right now.

Wondering how to start yoga at home for beginners? First things first; gather your equipment and find a quiet place. Yoga requires a lot of peace. So be sure to practice in a quiet and calming environment. You’ll also need special equipment such as yoga balls and belts.

Your First Yoga Practice:

So you’re going for your first yoga practice and don’t know what to expect. It is the case of a majority of the people signing up for yoga for beginners. Yoga is all about removing anxiety. So no need to get so worked up about it.

Your first yoga practice will likely start out with a basic introduction! This will include an intro to basic warm-up exercises, equipment, and your schedule.

Your class will start off with the sun salutation, a basic yoga poses for warming up. This exercise is most common in morning yoga for beginners. Then you’ll be introduced to a few more poses and have a session of meditation. This differs from place to place, but that’s the most common procedure.

How Often Should I Do Yoga?

Unlike strength or cardio exercises, yoga is a light-hearted practice. You can do it every day without any worry of injury. Yoga poses which require a lot of stretching should be done twice every week. One hour of yoga every day is the best, as you need to give your body some rest too.

Even a quick morning yoga routineis enough to maintain consistency. If you’re pregnant, we recommend doing yoga during your second trimester.

The Benefits of Practicing Yoga:

The most common yoga benefits include relief from joint and muscle pain. It’s good for the back and the heart. A proper yoga sequencekeeps your body parts moving, which will avoid joint pain later on. Moreover, yoga helps relax a tensed mind. Meditation will also help unlock spiritual pathways and help your mind sleep at night.

The best part about yoga is that there is no competition. You get to practice it at your own pace. It’s not a sport or a championship.

How to Improve After Starting:

Improvement in yoga refers to maintaining proper form and becoming more flexible. There is no way to jump right in. You’ll need to be patient in order to become extra flexible. The one thing you can do is ask your instructor for the proper form.

Without the correct form, you’ll be wasting a big part of your exercise. Even a 60-minute gentle yoga sequencecan be completely wasted without good form.

What You Need For Your First Yoga Routine:

Before you go for your first yoga class, you should prepare yourself.

  • The first thing you should focus on is light and airy clothes. Sweatpants and yoga tights are recommended. Sleeveless or short sleeve cotton shirts are the best for yoga.
  • The next thing you should have on you is the proper equipment. Yoga for beginner’s classesnormally has this equipment ready.
  • Lastly, remember to warm up before your first class.

Doing the sun salutations is a great way to get started. Most classes will begin with the sun salutation. If not, you can perform it at home yourself.

Beginner’s Yoga- Class or DVD?

Now for the big question: yoga classes vs. DVD? Many people want to do yoga but don’t find a way to fix it into their schedule. Learning yoga for beginners onlineis suitable for them. You can do it any time you are free. And you won’t have to worry about embarrassing mistakes or noisy crowds.

However, yoga classes are recommended if you don’t think you can do it by yourself. Being confident is one thing. But if you don’t have the ability to learn on your own, then you can’t use DVDs for yoga. A proper scheduled class with an experienced trainer is best, especially for beginners.

Preparation before First Class:

Apart from the equipment and clothes, you’ll need to mentally prepare yourself. Yoga classes aren’t like how we see them on TV or in photos. The environment isn’t as brightly lit or aesthetic. And oftentimes your instructor can be far from friendly. Moreover, you will likely only practice the specific yoga positions for beginners.

Lastly, be patient. Nothing will happen in your first week. It can take months for a difference to be seen. If you have muscle pain and you’re not targeting that muscle, then that can inhibit progress too. Time and form are key here.

Yoga & Weight Loss

Many people think of yoga as a form of weight loss. However, the calories burned are far from what you would burn in weight training. The truth is yoga isn’t the right practice for weight loss. It can help increase flexibility, which can help make weight training easier. But no yoga pose can burn calories if you solely rely on it.

Moreover, for yoga to have an effective difference, you need to do it regularly. Some people might not find the time. Yoga classes for beginners can go on for up to 3 hours, so your muscles do get worked. But this is far less effective than weight training, where you burn more calories in lesser time.

12Yoga Poses for Beginners

For beginners, doing yoga can be a bit of a challenge. It can be a daunting process to figure out which poses suit you best. You can be in a bit of a problem if you try and figure out what kind of yoga poses will help you relax or aid in healing that back injury you’ve had for a while now.

We have prepared a list of 12 easy and essential yoga poses for beginners to use. You can easily find them to be productive and helpful in healing and re-centering the mind and soul.

1. Downward-facing Dog Pose

The downward-facing dog is one of the most common and easiest poses for beginners to use. This yoga pose effectively makes you arch your body into a 45-degree angle. The downward-facing dog might be a little difficult in the beginning to master, but once you get the hang of it, it will definitely prove to be beneficial.

The arching of your body moves your muscles and flexes them in a way that they release any bottled-up stress you might have in your body. It perfectly aligns the back with the neck which makes for a healthier spine.

Downward facing dog

2. Mountain Pose

The mountain pose is a little difficult to master because of the complexity of the pose. You might find it difficult to balance your body and find your center. However, the mountain pose will help you to move every single muscle in the body. It can effectively improve your posture and any other such problems which you may have.

The mountain pose can help reduce back pain and strengthen several parts of the body. It will aid you in strengthening your knees, ankles, abdomen, back and even the thighs. You will also find it to be the perfect relief from sciatica.

Mountain pose

3. Crescent Lunge Pose

The crescent lunge is also known as the anjaneyasana. This is a very flexible standing yoga pose that works every muscle in the body. This pose perfectly stretches and strengthens your torso and even the lower body. It helps to create a sense of centering and balance in the body.

The crescent lunge helps you stretch out your legs, the groin area and also the hip muscles. This lunge also helps to open up the front torso, the chest, and the abdomen area. The crescent lunge helps to expand the body and increase energy thereby decreasing fatigue.

Crescent Lunge

4. Warrior II

The Warrior II is a standing yoga pose which is the easiest to practice with. This pose is a slight variation of the original Warrior pose. The difference lies in the way the feet are expanded. While the Warrior pose may have its own advantages, the Warrior II pose enhances those advantages.

The Warrior II pose can ease circulation and respiratory processes in the body. When the respiratory and circulatory processes are enhanced, the energy in the entire body is increased. The Warrior II pose builds concentration, balance and a sense of centering in your body.

Warrior II

5. The Triangle Pose

The Triangle Pose is one of the oldest and classic yoga asanas. The Triangle pose is also known as the Trikonasana which helps you in getting a strong sense of grounding. It helps you keep yourself stable by helping you activate and balance out the root chakra. The root chakra, also known as the Muladhara is located in the lower part of your body.

This pose helps you energize your legs and the core of your body. It also incorporates a very subtle twist in the chest area.

The triangle pose

6. Plank Pose

Perhaps, you might have heard of the plank before if you have watched any sort of workout videos. The plank is definitely one of the hardest yoga poses to pull off. This is because of the great upper body strength which is needed to pull it off.

The Plank Pose effectively tones the abdominal muscles in your body while also helps you to strengthen your arms and the spine. It builds up stamina and helps reduce fatigue. The plank is often a part of different other poses like the Sun Salutations.

Plank

7. Low Plank

The Low Plank pose is also called the Chaturanga Dandasana. It is one of the most challenging poses for all beginners to try. This pose is also a part of many Sun Salutations poses. The Low Plank is similar to the regular plank pose but it requires you to lower your body down to the ground a bit more than usual.

The Low Plank requires several muscles in your body to work out. The muscles in your wrists, arms, abdomen, the lower back all need to work out properly for these poses to work. The Low Plank effectively strengthens the core muscles.

Low plank

8. Upward Facing Dog

The Upward facing dog is relatively easy when compared to other yoga poses which are suited for beginners. This position is a rather relaxing yoga pose which flexes out your muscles and your back.

The Upward facing dog helps you improve your posture by a mile. It also helps you strengthen your spine, arms and wrist muscles. This pose focuses a lot on the abdominal muscles. This is why it helps to stimulate many abdominal organs like the liver, kidney, and stomach. The Upward Facing Dog is great for people who suffer from asthma as well.

Upward facing dog

9. Tree Pose

The Tree Pose is definitely one of the easiest poses to master. This is because of the simple arrangement it requires from your body. This is a standing yoga pose which can relieve you of morning stress as it is a part of many Sun Salutations poses.

The Tree Pose helps you strengthen the lower parts of your body such as the thighs, calves, ankles, and even the spine. It helps to properly align the neck, the back, and the legs. It can help to improve your sense of balance and relieves you of sciatica.

Tree Pose

10. Dancer Pose

This pose is perhaps the most graceful pose in all of the yoga asanas. The Dancer Pose is also known by the name Natarajasana. This pose helps to open up the heart space and helps to create a full-blown surge of energy.

The Dancer Pose also challenges you to balance your body. So, it becomes an equilibrium between your mind and your body. It helps to keep you relaxed as it shifts the focus of our mind to doing something which requires focus.

dancer pose

11.  Half-pigeon Pose

The half pigeon pose is a bit of an awkward pose which can become very uncomfortable very quickly if you do not get it right. The Half-Pigeon pose requires you to properly have great flexibility in your body.

The Half-Pigeon pose helps you increase the external range of motion in the hip socket. This can help out several people like gymnasts or dancers who need the extra motion range. The pose also aids in lengthening the hip flexors in the lower part of the body. If you practice this pose long enough, you will find that it can easily prepare you for backbends and other seated poses.

Half-pigeon pose

12. Seated Forward Fold

The seated forward fold is one of the most relieving and calming yoga poses out there. The Seated Forward Fold helps you to relieve symptoms of several female symptoms like the menopause and menstrual discomfort.

The Seated Forward Fold soothes headaches and improves mental health. It gets your blood flowing properly which causes a huge reduction in fatigue symptoms you might face later on. The abdominal muscles and organs also get exercised which improves digestion and other gastrointestinal processes.

Seated Forward Fold

10 Tips to Start Yoga for the First Time

10 Tips to Start Yoga for the First Time

1. Start with acceptance

Yoga is perceived as an exercise where people just sit cross-legged in a group and you find inner peace. Even though inner peace is found through yoga but yoga is a form of exercise which is beneficial for every body part. It stimulates muscles and you can focus more on your body.

Yoga is a way to stop thinking about other things that are happening in our life. During yoga, you can appreciate yourself and everything in your surroundings. Anyone can do yoga; you just need some music, a mat, and a quiet room!

2. Release expectations

People think that they will achieve a lot when they begin yoga and they will be pros in it. This way, you will never be able to take full advantage of yoga as you will always be stressing about your failures in yoga and not finding inner peace which is the core of yoga. So, if you are not able to do some exercises properly in the beginning, it’s alright it will come naturally.

I am sure you have heard of the famous saying “Rome wasn’t built in a day”. You should try to focus more on the mental prospect of it and calm your mind instead of focusing on the physical part. After some time you will be doing moves elegantly and beautifully. Try to enjoy it more rather than focusing on results.

3. Understand the core of yoga

Before doing something you should know the real reason for it and how it benefits you. Yoga is not about bending and stretching your arms, it is about inner and mental strength. With time you will learn how to do it perfectly but that is a completely different thing.

It helps to manage stress and finding the inner strength to think positively. If you are thinking about getting abs or losing belly fat that will happen but that is not the core reason for doing it.

4. Notice your breathing

You should focus on your breathing and your inhaling and exhaling. This creates a sense of awareness and a present state of mind. All the exercises for breathing are the same and the more you focus, the more you gain out of it. It will give you better sleep, a more connected chain of thoughts and will defeat anxiety.

It will also prevent getting distracted and staying on track. You should observe how you’re breathing rather than concentrating on it which is more like an adventure rather than knowing what’s going to happen. It also makes it more fun.

5. Get comfortable in stillness

We always have the temptation to do something rather than sitting still. In our daily life, we want to move our body parts like changing the television channels or using the mobile phone. When we are waiting for something like waiting in line for your turn we tend to get impatient and irritated.

While doing yoga you should try to get comfortable with staying still and when you get the temptation to move you should try to tolerate it and understand it rather than breaking your stillness. This will need a lot of your mental exertion and will power which will come with time.

6. Learn basic yoga poses

After you get the hang of mental stillness during yoga, you can start to embrace the physical aspect of it. You can practice at home also and watch videos of moves for beginners and learn to do cat poses and bhardvaja’s twist. There is no need to learn the complex moves in yoga first as you won’t be able to do it.

If you become an expert in doing the basic poses, you can then move on to the advanced poses. For some people, even learning basic poses is difficult and that is okay because practice makes a person perfect. Therefore, search Yoga for beginners on YouTube and you can have an array of options.

bhardvaja's twist

7. Find beginner classes

At first, it’s always advisable to take help from a yoga instructor. It’s just like working out where you need a trainer to help you do your workouts. When you start doing yoga or exercises at home you may think that you’re doing it right but you may not be moving the right muscle or stretching a particular body part. This way the exercise that you’re doing is useless.

Only a professional can guide you and make you do the right exercise. You can take a personal session with the instructor or in a group, it’s up to you. However many people try to go to the group sessions as they are motivated by the people they’re doing it with. Try going for a session that is Yoga for beginners so that you can easily learn at your own pace.

8. Leave your ego at the door

Your ego will take you nowhere in a yoga class. When you enter the yoga class your ego should be left outside as it will not benefit you at all. You should develop the practice to not listen to your thoughts immediately.

When you enter the class and your mind tell you that the person in front of you looks better in that posture you should listen to it with indifference. When you want to compare yourself with others do so with an intention to learn or to get inspired by them. The more you judge the other person you are letting go of the principle behind yoga.

9. Eat at least 2 hours before exercise

For better performance, try eating light foods of around 400 to 500 calories before exercising. If you want to eat lighter, you can easily eat an hour before class. The idea is to eat less to be more active and avoid cramping and gas. Avoid high fiber and high-fat foods.

Fiber is a good source of energy but it might lead to cramping and stomach aches. High-fat food should be avoided at all cost whether it is trans-fat or saturated fat. It affects your performance and makes you feel uncomfortable throughout the workout. Instead, try eating fruits which will provide natural sugar or have a protein shake!

10. Check if your leggings are not see-through

Workout clothes are a must these days and most importantly for those who do Yoga. Yoga for beginners can be hard since they don’t exactly know what kind of clothes to get. Opt for elastic cool clothing but make sure that your leggings are not see-through. There is a lot of movement going on and trainers always encourage for different positions.

If other people can see through your leggings then that can be an issue. Try going for yoga pants or even pants that are elastic and comfortable. Do try in the dressing room before to be sure! Opt for breathable materials like nylon, Lycra or cotton.

7 Reasons to Practice Vinyasa Yoga

If you’re a beginner when it comes to yoga, then you will probably be finding names like Vinyasa, Bikram and many others to be confusing. Starting out with vinyasa yoga can be difficult. It doesn’t matter if you’re trying out yoga for the first time in your life or simply looking for something new, Vinyasa yoga will prove to be the best style suited to you.

1. Focus

The major reason why people and yogis in particular love the Vinyasa yoga is the Vinyasa Flow. The Vinyasa Flow simply refers to the act of shifting from one asana to the other. This style of yoga helps you link each pose to the other pose. You can achieve this with simple inhalations and exhalations exercises.

The Vinyasa keeps the transition from asana to the other smooth and easy so that you can stay focused during the entire session. Vinyasa Yoga really helps you stay focused during transitions.

2. Variety

Vinyasa is much more flexible when it comes to sequencing through the poses. Unlike other styles of yoga such as Ashtanga yoga which link sequences through breathing, the Vinyasa is much more flexible.

Unlike Ashtanga where the order of poses, number, and kind of poses is limited and prescribed, the Vinyasa gives you much more freedom. You are free to mix up the number and kind of poses you want to do without having to worry about staying in focus. There are no real rules when it comes to Vinyasa yoga which means you can easily adjust the routine according to your own needs.

3. Pushing limits

The Vinyasa style of yoga might seem easy and flexible; however, this style of yoga can easily make you uncomfortable and awkward. This style of yoga seriously makes you push your boundaries in terms of physical and mental abilities.

The Vinyasa style of yoga incorporates several different parts of various kinds of yoga. You may find some poses of yoga easy if you’ve practiced them before, however, you might find it difficult when the instructors throw in poses you don’t know. You will definitely be pushing your strengths, your flexibility, and physical strength.

4. Beginners

Since the Vinyasa yoga is so diverse and flexible, you can easily find classes which fit your needs and wants. You can also find several classes which are made to challenge your boundaries a little bit. You can also easily learn the basics of different kinds of meditation and focus techniques like Pranayama.

Instructors may ask you to use breathing techniques you have not used before. This can seem like a challenge but this is necessary to easily transition from one pose to another without losing focus or balance.

5. Cardio

If you’re a fitness freak, you will know how important it is to perform cardio. They are an essential part of any fitness routine. This is because they get your circulatory and respiratory systems going. They get your heart pumping and up and running even though the pace can seem relatively slow.

Finding classes and routines that really get the bloodstream going can seem like a challenging task. But, with the Vinyasa yoga, you can rest assured that you will be practicing cardio even while changing from one pose to another. You can get a break in between poses and while in resting poses.

6. Perfect yoga classes

With the flexibility and ease of Vinyasa yoga, you can easily find the perfect yoga class fit. Since there are no set rules which are needed to be followed, you can find tailored classes that suit your needs. Teachers and instructors can easily choose whatever they want to put into the class including other kinds of yoga.

The best part about Vinyasa yoga classes is that if you don’t like how a particular class flows, you can easily opt to get out of that class. You can sign up for other classes or ask for the current class to be tailored to your needs.

7. It’s fun!

There are several things about the Vinyasa yoga that makes it feel like it’s actually a performance rather than yoga. There is graceful music playing in the background and you feel like it’s a dance. Many classes have mirrors to show you how you’re doing the yoga poses.

When you look into the mirror, it can seem like you’re actually giving a performance. It will definitely feel fun and free to be doing Vinyasa yoga.

20 Common Yoga Mistakes & How to Fix Them

When beginning to learn yoga, you will most obviously face some common problems which can easily be fixed as well. In order to help you figure out beforehand what these mistakes are and how to deal with them, we have prepared a list.

1. Being late

If you arrive late to the yoga class, you might not get enough time to properly relax and calm yourself before the class. You might stay stressed during the entire duration as a result.

In order to avoid this, try to give yourself enough time to park and change into your yoga clothes. It will also give off a good impression to others.

2. Inappropriate clothes

In the beginning, it will take you time to figure out which yoga clothes are the best suited to you. It will take some trial and error to figure out which clothes are not too restricting and uncomfortable.

Remember to wear clothes that allow mobility and moisture-wicking.

3. Odor

One of the major parts of performing yoga is to be clean. This is also known as the process of shaucha or cleanliness. You should be properly aware of your personal hygiene before class. Try and have a neutral odor on your body and look clean as well. Remember to not put on any strong scents.

4. Clean yoga mat

The same as your body, even your yoga mat needs to be cleaned. In order for the yoga to be beneficial, you will want the yoga mat to be clean and fully-functioning.

Make sure to clean any stains or dirt from the yoga mat. In a hot yoga class, it can get extremely messy to do yoga.

5. Using cheap mats

If you’re starting out with yoga practice, there is no shame in buying a cheaper or inexpensive yoga mat. While no one needs to really use a very expensive yoga mat, it is not advisable to cling on a cheap yoga mat as you progress further.

6. Full stomach

For beginners, it may seem tricky to find the right time to eat and keep up with the yoga schedule. Having too much food or liquids inside your digestive system before a yoga session is not the best way to go. Take a light snack or two before going for yoga so that you’re not deprived of energy.

7. Don’t bring your phone

Smartphones are already a huge distraction everywhere. The goal of yoga is to take away from the distractions and help you focus. So, you can do yourself and the others around you a favor and leave the phone at home. Or alternatively, you can keep it in the car while you go for your yoga class.

8. Bringing a towel

If you’re going to take up a hot yoga class, then you should be prepared to sweat. Some yoga mats tend to get very slippery when they get wet. So, it is advisable to bring a towel with you to wipe off the sweat. Make sure to bring in a clean towel and use it for a maximum of two sessions and then get it cleaned.

9. Comparison

Often times, it becomes easy to compare your own progress with the progress of others. While it is good to have healthy competition, it may cause a lot of harm to compare yourself with others. Whenever you see yourself having any sort of comparative thoughts, just remind yourself that everyone moves at a different pace.

10. Losing focus

Remember to have a focused gaze whenever you practice any of the yoga poses. If you find yourself constantly looking around the room during yoga, then that is a problem. Just keep your eyes fixated on a fixed particular spot to keep your balance.

11. Imperfection

It is important to find your balance and true sense of focus during yoga practice. Remember to not push yourself to get the perfect yoga pose. Pushing yourself too hard can get your emotions to go wild and may cause mental stress later on.

12. Help

Beginners may have difficulty with a particular pose or a particular style of yoga. A lot of people struggle to ask teachers for advice or instruction. Remember that not everyone will judge you for asking simple questions.

13. Forcing yourself

You must accept the fact that gains in yoga happen but very slowly and at your own pace. You must not force your body into challenging poses that may cause you harm and stress. Remember to move into each and every pose very gracefully and try to relax during the transition.

14. Engaging your core

While some poses require you to have a relaxing core for flexibility, other poses may ask you for a strong core. If you practice difficult yoga poses that put undue pressure on the back, you can cause yourself extreme discomfort.

You can avoid this by simply drawing your navel towards the backside to engage the core muscles. Once you can easily engage your core, you can add some additional support by doing somebody locks exercises.

15.  Practice consistently

When your life is busy and distracting, then it can be a challenge to maintain a regular schedule for practicing yoga poses. An inconsistent schedule can be a huge hurdle to making progress.

To make this progress, you can make these practice sessions shorter in the beginning and then easily nudge them to be longer.

16. Self-talk

Our mind automatically brings negative thoughts into our minds. Our mind brings lesser positive thoughts into our minds. We can effectively work to remove any sort of negative self-talk by keeping our focus on yoga and nothing else. Remember to keep your focus on the breathing techniques. As an alternative, you can also practice gratitude and kindness whenever you feel negative thoughts building up.

17. Smile a lot

Yoga can be stressful and it may ask you to focus more on the poses and make efforts. But taking these efforts way too seriously can because you harm. Smiling in the face of such worries or times of hardships can help induce dopamine levels.

18. Teachers have all answers

Some teachers and instructors can become dogmatic and lose sight of the true essence of yoga. You should never feel guilty about cross-checking whether your instructor is right about a particular philosophy or pose. You can find your own truths and research without thinking twice about doubting an expert.

19. Communication barriers

If you develop an injury or complication while practicing yoga you can take a moment and let the class instructor know about the complication. Talking to your teacher can help as they can help you overcome these limitations.

20. Skip Shavasana

The Shavasana is the final relaxation pose in the yoga practice session. This is the most relaxing and most desirable part of the entire session. Make sure you do not skip the Shavasana at all. Make sure to have 5 to 8 minutes after the session to perform the Shavasana.

Five Yoga Poses to Take Care of Lower Backache

1. Supine Twist:

It is a bend to your spine offers an incredible strain reliever for your whole back and your neck. With this twist, you can set down and allow the gravity to assist you.

Now, look at how you are going to do it. Lie down on the back; keep your arm in T-style right on the ground and keep the bent towards the chest.

Now slowly lower the knees to one side, but keep your neck neutral. Try keeping both your shoulders grounded. If you tend to lift your top knee excessively, you can always place support between your knees. Stay in the same position from one to four minutes and then repeat with the opposite side.

Supine twist

2. The Sphinx

It is an extraordinary posture for conditioning your spine and helps in the stimulation of your sacral-lumbar. Our lower back is flattened when you stay seated a lot, and it causes pain. Sphinx posture advances the common bend of your lower back. Let's see how it works. Lay on the stomach, and your feet need to be separated as per the width of your hips. Now, bring your elbows under your shoulders.

Wait! If it causes excessive pressure on the lower back, bring your elbows a bit forward. In case if you need a more profound curve, place a square under the elbow. Hold this posture from one to three minutes and turn out and bring out your chest first.

The Sphinx

3. Threading the Needle

This posture stretches your hips, external thighs, spine, and lower back. You can say it is a modified pigeon pose. See how it works. To begin, lie down and bring down the soles of your feet to the ground. Put your right ankle over your left thigh and make sure to keep your foot flexed at all times during the posture.

In the middle of the space between your legs take the right arm and left arms outside your left thigh. Entwine your fingers either at the back of your knees or over your shin. Keep your back and shoulder loose. Stay anywhere between one and three minutes and then change sides.

Threading the needle

4. Cat & Cow

Isn't the name quite interesting? So is this yoga pose. Many are not familiar with this yoga posture but do believe that this would help in relieving your pain. Begin with your knees and hands. While breathing in, lift your tailbone and chest towards the roof and during exhaling, curve your back, squeezing through your shoulder bones and then drop your head.

By your breath’s rhythm carry on doing it and feel your muscles in your back. Take any extra development that may feel bravo to you. Make six to eight moderate rounds.

Cat Pose

cow pose

5. Downward Dog

It is an incredible posture for decompressing and extending the whole spine. Though it may look weird once you start doing it is helpful. From your knees and hands, fold the toes under then ascend to the downward dog.

Start by bowing your knees but keep your back long and straight. Keep your tailbone upwards. Gradually rectify and extend one leg at one time bringing your heel near to the floor. Now, draw shoulder bones towards your spine and effectively attempt to bring them down, pivoting the upper arms outward. Remain for five breaths.

downward dog

Eight Ways to Prevent Yoga Injuries

Like weight training, injuries during yoga are common. In fact, yoga injuries are more common, as the entire exercise revolves around stretching. Here are 8 ways to reduce the risk of injury:

1. Do not stretch too much

Everyone wants to be a ballerina, but only a few are cut out for it. Remember that yoga is a stretching exercise, not a straining one. Don’t stretch too far, or you might snap a tendon. This is especially the case with yoga for beginners DVDs. You’ll see how the professionals are doing it and you’ll want to do it like them too.  

2. Inform the instructor of any medical issues

It is best to do so beforehand. Some people can have respiratory problems and other physical handicaps. Telling your instructor about it will help them assess what exercises are best for you. It will also help them decide which exercises to make you avoid. Yoga for beginnersis all about communication between the client and the instructor.

3. Stay hydrated

Yoga accidents aren’t limited to physical pain or injury. Although it’s not an intense workout, yoga can make you sweat. And the poses might cause light-headedness. Remember to keep a bottle of water with you at all times. Take a sip from it during every break. If you feel light-headed, inform your instructor and drink more water.

4. Be careful during handstands

Handstands and other exercises are highly advanced. So you won’t be coming near them any time soon. But as we said, everyone wants to jump in. Don’t attempt a handstand or a similar pose on your own. If you fall, you can cause serious injury to your neck and spine. Never try a risky exercise if you’re a beginner. Chances are, even your instructor doesn’t know how to do one. So avoid it until much later on.

5. Avoid putting full body weight on the wrists

The wrists are used in almost every good morning yogapose. From the downward facing dog to the side plank and crow pose, most yoga poses require your body weight to be shifted to your wrists. It is important to first warm-up properly and gradually adds pressure. Instantly putting your full body weight on your wrists can cause injury. The wrist is a very small joint, and it can get injured most easily.

6. Don’t round your back

The downward-facing dog is basic yoga for everybody. But rounding your back during it can be injurious. You can end up displacing a disc or two in your lower spine. But most likely, you’ll end up with aggravating back pain. It is important to keep your back straight and your knees slightly bent.

7. Avoid the Chaturanga

Your instructor, if they’re inexperienced, might begin with the Chaturanga. They might even incorporate it into a 30-minute morning yoga routine.And that’s where the problem begins. As stated before, yoga isn’t a training exercise. The Chaturanga is highly advanced and shouldn’t even be practiced in beginner’s yoga. It puts excess pressure on the shoulders and the back. Many people report massive shoulder aches after doing the Chaturanga.

8. Use a yoga mat

The entire point of using a soft mat or rug underneath is to avoid falling and hurting yourself. Yoga is all about balance. And if you lose your balance then your body comes straight down onto the hard floor. Using a yoga mat will help prevent injuries to your spine, neck, and elbows.

 

Enjoy Yoga

All in all, even an hour of yoga a week is enough to keep your body and mind balanced. Yoga can help reveal underlying tension and work to eradicate it. But before you go for your first yoga lesson, you need to prep yourself up. Go fully prepared with your equipment and mind made up.

The first step towards starting something is being determined on it. Without determination, yoga is useless. Much like with weight training you need to maintain your morning yoga flow. Inconsistency ruins all your hard work. And with that being said, remember that you’re not supposed to do yoga. There isn’t a set finish line you need to cross. Take your time and practice it at your own leisure.

Yoga isn’t meant to put additional stress on you. So don’t worry about missing classes or not being flexible enough. Just go with the flow and everything will be alright.


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