Movement Medicine - Energy Practice - Yoga With Adriene
Yoga in motion: everything a beginner needs to know about energy practices
The self-isolation regime has brought dramatic changes to our lives. On the one hand, it deprived us of the opportunity to be active outside our own home, and on the other hand, it gave us a chance to get acquainted with new occupations and initiatives. For example, the Championship supported sports fans during the quarantine period and for the first time launched a series of free online training sessions. They are held every day in live format on our official page on VKontakte. In the program, you can find classes for every taste: from football tutorials to energy yoga.
By the way, we will pay special attention to the latter today and will understand all the nuances that beginner yogis need to know. And the coach of the adidas Runners Alyona Raschepkina team will tell you how the Eastern practice, tied to proper breathing and mastering asanas, helps to maintain excellent shape.
But first, by tradition, we share with you the record of the past training.
What is yoga and why do we need it?
There is an opinion that yoga is always very slow, sedentary, or is it just stretching. But this opinion is wrong, because there are many directions. The yoga I do is called Vinyasa Flow Yoga , a dynamic style of classical hatha yoga in which movement is synchronized with breathing and poses flow from one to another like a dance.
As a result of such physical and breathing exercises, all muscle groups are worked out:
- Body is worked out by twists, inclinations and deflections. In addition, you engage the deep muscles.
- Hands. The emphasis on them occurs in almost every second exercise from any standard hatha yoga complex: in a plank, a dog facing down and up, a staff pose, etc.
- Legs work no less than hands. All standing asanas - balance or strength - combine static and dynamic loading or stabilization.
Regular yoga practice develops flexibility, strength, endurance, strengthens all muscle groups evenly, improves joint mobility and increases the elasticity of the ligaments. In addition, exercising has a positive effect on sleep quality and is great at fighting stress and insomnia. Of course, yoga is unlikely to be a complete substitute for weight training. But when it comes to cardio, vigorous practice raises your heart rate to a range where it could be called a cardio workout.
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Be careful: what is important for a beginner to know before starting classes?
In order to start doing yoga, the level of physical fitness is not important, the main thing is- a wish. There are no age restrictions in practice, but there are certain contraindications for health reasons that are important to know about.
If you have problems with the spine (hernia, protrusion), high blood pressure, glaucoma, then you need to refrain from performing some difficult asanas. These include deep twists, backbends, inverted postures, drains on the arms and head.
Those who have knee injuries should avoid variations of asanas where there is a lot of stress on them. These are positions in which the knee forms an acute angle.
Women on critical days should not perform active breathing exercises, do a vacuum. It is also not recommended to do inverted asanas. And pregnant women need to attend separate classes for expectant mothers.
In addition, there are potential mistakes that beginners can make due to lack of practice. You should try to avoid these errors by paying attention to three simple tips:
1. Do not do difficult asana variations at the beginning of your practice. This most often leads to injury.
2. Don't be afraid to use ancillary equipment. Many people mistakenly believe that if they use props, that is, special bricks and belts, then they are not real yogis. In fact, the equipment helps to better understand your body, it makes your practice useful and correct.
3. Don't forget about breathing. Yoga doesn't work without it!
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How to practice yoga at home?
Yoga is practiced only with your own weight. And yet, to practice at home, you will need a minimum inventory. In the classroom, we most often use props, yoga straps, a rug or pillow - bolster. However, you can easily replace bricks with books, yoga belts with a regular belt, rope or fitness elastic band, and bolster with a sofa cushion or blanket.
In yoga, as in any other type of training, warm-up is important before class. During it, I would recommend paying attention to all joints: from the cervical spine to the toes. In order to prepare the joints for work, joint exercises are performed. Further, the workout is structured with a gradual increase in load to prepare the muscles, ligaments and joints for more difficult asanas.
Usually the practice is composed like this:
- Breathing practice and attitude;
- Joint warm-up;
- Surya Namaskar is a dynamic complex of asanas that heats up the whole body and engages all joints, preparing them for work;
- The main practice is performing asanas;
- Shavasana is a complete glulateral relaxation of the whole body.
By the way, Shavasana finishes the workout, but plays an extremely important role in it. The practice of yoga, if properly structured, should give a person strength and energy. It is Shavasana that is responsible for recovery - a pleasant and at the same time very useful end of each lesson. This is a pose of rest and complete relaxation. It is an important and obligatory asana when the body is in a motionless state for some time and at the same time the fluctuations of the mind stop.
A classic yoga lesson lasts 1.5-2 hours, but if we are talking about a fitness format clubs, practice there is 60 minutes. Most of the time, workouts differ from each other. Some are aimed at working with strength, others at the flexibility of the back, opening the hip joint. As a rule, they alternate. But if you want to diversify your practice even more, you can try another style of yoga, now there are a huge number of them.
There are different opinions on the question of the regularity of training. In sports, it is recommended to do three times a week, and in yoga schools they say that a day without practice is a step back. I would suggest starting with three regular times. Your practice may last as long as 20 minutes, but more importantly, it is optional.
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Progress - in physical and spiritual development
In yoga, there is always something to strive for in the physical and spiritual sense. If you start to lack the load, you can gradually master difficult poses in which you need to have good flexibility and strength. You can also increase the intensity and duration of the practice.
It is impossible to say unequivocally when exactly you will notice progress and what it will be. There are many factors to consider: age, gender, regularity of classes, genetics. And, of course, each person has his own result: restful sleep, good mood and well-being. Someone's headaches disappear, someone's back no longer hurts, and someone stands on their head or sits on a split.