Basics of yoga pratice

Basics of yoga pratice

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  stay away fromfurniture and objects that you might bump into and get hurt in case you lose your balance. It is also important that the environment is well ventilated and the light is diffuse, promoting the necessary state of greater concentration and introspection that characterizes a good practice. Ideally, you should fast or have finished your last meal one hour before practicing. Choose light and comfortable clothes that do not restrict your movements or blood circulation. Remove any accessories such as watches, necklaces, bracelets and big earrings, for they can disrupt you.
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  the one ofa regular practice everyday at the same time, helping you strengthen your discipline and pace of practice, making way for deep changes to take place both in your body and your mind in a harmonic manner. After preparing the environment and sitting on your mat, choose one of the seated postures and close your eyes. Keep your back straight and relax your face and shoulders. First of all, breathe deeply and calmly, quieting your mind. If you fell like doing it, chant the Om mantra three times in the beginning of your practice in order to integrate your body and your mind in the present moment, making you more centered.
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  Breathe rhythmically anduniformly, using your nostrils and not your mouth. Try to be aware as you begin and finish your postures, without exceeding your resistance and letting your body and breathing adapt to your capabilities. There shouldn’t be any tension or pain, but yet drive and persistence. Respect your capabilities, but challenge yourself with consciousness and carefulness. A well balanced sequence of postures or āsanas (for beginners) should take into consideration the following sequence: seated postures, standing postures and then lying postures, remembering to close the practice with inverted postures.
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  Among all thepractice possibilities, It is suggested to proceed to a explore the following: balance, salutation, such as the Sun Salutation, laterality, muscular strengthening, joint and then standing, seated, lying and stability, inversion passive stretching inverted poses. and relaxation. Your spine will be requested in different manners during Draw your practice to a close with a the practice, such as laterality, moment of relaxation, so that your body traction, torsion, bending and and mind assimilate the practice effects hyperextension. Keep in mind that if and you enjoy a deep, refreshing you do a pose to one side, it must be moment. Take advantage of your body done to the other side as well. quietness and stability to perform Whenever you bend forward, it breathing techniques (pranayamas) and advisable to bend back. A highly meditation, whenever there is enough recommended way to begin your time for a more complete, effective practice is the use of kriyas, purifying techniques, followed by joint practice. If you are a beginner, the time movements such as dynamic you stay in each pose should be shorter movements (pavana muktasanas) or around seven to twelve breaths for dynamic breathing, and finally the developing balance, stability and yoga poses (āsanas). strength, and around two minutes for seated or lying poses.
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  these durations canbe gradually increased with more breathing and longer permanence, as you feel more prepared. The same is applied to the breathing techniques (pranayamas). For beginners, 10 to 20 breathing cycles (inspiration – exhalation) is an excellent achievement, which should be gradually elevated on a monthly rate or according to how prepared you feel. As for meditation, it is highly recommended that it becomes a daily practice split in two parts, in the morning and in the evening, or in more suitable times for you. You may start by practicing five minutes each time and then increase this time by a minute every month, always respecting your capability of remaining seated with your back comfortably straight.
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