Thinking about taking up yoga practices, but not sure where to begin? This will help you get started. The thousands of years old science of Yoga offers a profound sense of balance in the body and spirit. If you keep at it with regular practices, you would be amazed to experience the series of positive transformations unfold within you.
However, the practice of yoga being holistic as it is can be further emphasised with the right ambiance and some other factors that nudge you (The yogi) to be in Yoga. Whether you are practicing at home or you are at a yoga school in India for a 200 hour yoga teacher training in India or a yoga retreat, follow these tips to make the most out of your practice.
1. Empty Your Stomach Bowels Before the Practice
Whether you are doing yoga teacher training or just practicing yoga at home, one rule that you should try your best to follow is to conduct a proper cleanse on the body before starting the asana practice of the day. Undergoing a physical cleanse helps get rid of any toxins from the body and also declutters the mind to start the day afresh. Empty the bowels so your body is light and ready for practice. Also follow it up with cleansing the mouth, eyes, and nose. Cleansing practices are known as Shatkriyas in Yoga and are an important part of the yogic routine at all the yoga schools in India. Similarly, you should avoid consuming a meal at least two hours before the yoga asana practice to facilitate the body.
2. Take a Tepid Water Bath
Another important part of the cleansing routine is cleaning the skin and washing away any dead skin or impurities to let it feel fresh and rejuvenated. Let the skin pores open up and breathe. This helps the body feel charged with energy from different dimensions both internal and external.
3. Wear Breathable & Comfortable Clothes
Wear clothes that do not hinder your movement in any way, that are flexible to move along with your body while also being loose enough to let you breathe. As the energy from yoga practices begins to ignite the energies in you, you will want to wear something loose rather than restrictive. Go for cotton, linen, yoga pants made from stretchable fabrics.
4. Consume a Turmeric and Neem Concoction Before Practice
Before beginning the yoga practice, prepare the muscles to relax so there is no rigidness during the asana practice. For this, you can take the help of neem and turmeric concoction prepared in lukewarm water with a few drops of honey. This water is healing as well as dilates the cellular structure of the body as well making it receptive to absorbing positive energies.
5. Start the Practice With a Mantra Chant (an Invocation)
Chanting a mantra is a powerful way to ignite inner prowess and prepare the body and heart for absorbing the benefits of yoga. These also help gather the focus and bring mindfulness in the practice ahead.
Practice these Beginner Level Yoga Poses to Start Your Daily Yoga Routine With
1. Adho Mukha Svanasana or Downward-Facing Dog
The downward facing dog yoga pose works on overall fitness of the body and offers virility to the mind. It strengthens the arms, back, shoulders, and legs including hamstrings and calf muscles. The pose is great for those seeking relief from back pain.
Skip it: If you are pregnant, have a wrist injury or problem in the back, then avoid this pose.
Modify: Practice this pose while supporting your elbows on the ground to support the weight.
2. Phalakasana or Plank Pose
Plank pose is commonly practiced by body builders as well as yogis for one simple reason - it offers an amazing workout for the core while enhancing strength of the upper body.
Skip it: People with weaker wrists or carpal tunnel syndrome should avoid it. Those who have lower back pain are not advised to practice this pose.
Modify: Place your knees on the floor and gradually build the practice.
3. Chaturanga Dandasana or Four-Limbed Staff Pose
This is a variation of the plank pose and is a great pose to prepare the body for advanced yoga practices such as inversions and poses for balance. It is an incredible pose for strengthening the upper body and toning the abdomen.
Skip it: If you have problems in lower back or carpal tunnel syndrome. Do not try it if you are pregnant.
To Modify: Practice it by keeping your knees on the floor for support.
4. Bhujangasana or Cobra Pose
An amazing yoga pose for strengthening the back muscles, increasing flexibility in the spine, while working the core, chest, and shoulders.
Skip It: If you have arthritis in your neck or an injured back or carpal tunnel syndrome.
To Modify: Lift a few inches up and support your pose on your wrists.
5. Vrikshasana or Tree Pose
This is an excellent pose to build balance and strengthen the core, legs, and spine. It also improves the overall body’s posture and instills inner peace.
Skip it: If you have poor blood pressure or pain in the knees.
To Modify: Keep your back against a wall for added support.
6. Savasana or Corpse Pose
After a yoga practice, it is important to close the session with 10-15 of yoga nidra in Savasana or corpse pose. It lets you relax and let go of any weight or impurities to start the day afresh or to conclude the day with ease and stillness.
Skip It: Only when you do not have any quiet space.
To Modify: You can place a blanket or bolster under your head and your waist as you feel comfortable. You can also place a pillow under your knees if you have any softness in your lower back.
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