Yoga Coach Which yoga exercise should I choose? Where to start practicing? What to prepare?… There are tons of questions related to yoga that beginners need to know. So don’t ignore the instructions below to properly practice yoga at home to get used to yoga gradually!
Yoga is a fitness sport with a variety of different exercises, classified at many levels, from simple to complex, advanced. In it, there are many basic yoga exercises at home that you can practice on your own, without having to go to the gym or need a teacher’s support.
Practicing yoga at home is gradually becoming a popular trend because of the benefits and advantages it brings such as:
1. 1. Save time and money, don’t have to go to the gym
The cost of training and practicing at the centers is also quite expensive. Choosing to practice basic yoga at home will help save considerable costs and do not take time to travel to the gym.
1.2. Active time and flexible practice schedule
Yoga courses at centers often arrange fixed class times, learners must depend on the center’s class schedule. But if you practice yoga at home by yourself, you can completely control the time that fits into your daily work plan.
1.3. Not dependent on objective factors, traffic or weather
On rainy days, hot weather, or busy rush hour traffic greatly affect your having to move to the gym. However, now, when practicing yoga at home, you will no longer have to worry about weather or traffic that can interrupt your daily practice.
1.4. Comfortably practice in a familiar space
The yoga studios at the center are often shared rooms with a lot of people practicing, with little privacy and comfort like at home. When practicing yoga at home, you can make use of the practice space in your bedroom, living room, balcony or garden as you like without having to crowded, waiting or feeling uncomfortable like when practicing in the gym. crowded.
2. What are the effects of yoga exercises at home?
Yoga is a “2-in-1” combined practice method, all yoga exercises are for physical health and for your mind. Therefore, regularly practicing yoga exercises at home will bring a lot of great benefits to your body and mind.
2.1. Increase concentration and practice calmness
Yoga exercises are mainly through gentle body movements, combining regulation and focus on breathing evenly, relaxing the mind. Thereby helping to practice concentration and calmness. Similar to practicing meditation, basic yoga exercises at home also help eliminate negative thoughts and help your mind become more peaceful.
2.2. Reduce depression, stress and anxiety
When practicing yoga requires the practitioner to always focus on the mind, listen to themselves. Therefore, you can easily get rid of some depression or anxiety, helping your spirit to be balanced, light and comfortable. Long-term and regular yoga practice is also a method to help you relieve stress extremely effectively.
2.3. Improve health and endurance
Through body regulation mechanisms and practice postures, yoga gives you a better body flexibility and endurance. The combination of basic yoga postures and a healthy diet also helps you strengthen your metabolic system and promote the operation of many organ systems in the body such as: Cardiovascular, digestive system, immune system epidemic, repel diseases.
Many scientific studies have also shown that regular yoga practice can effectively support the treatment of a number of common ailments such as headaches, insomnia, shoulder pain or osteoarthritis, etc. Effective stretching exercises.
2.4. Improve a more balanced physique
Yoga not only helps to reduce excess fat but also helps you maintain a fit body. Exercises often stimulate blood circulation, increase metabolism, help the body absorb more nutrients and release energy, burn excess fat effectively, for a slim body.
2.5. Have a youthful, healthy skin from within
Yoga poses that combine breathing help circulate blood, allowing you to eliminate toxins from the inside of the body, thereby helping to improve the health of the skin, making it more rosy, bright, smooth and healthy. Visibly reduced acne. Yoga also has the effect of improving sleep effectively, helping to sleep deeper and more fully, keeping the spirit fresh and preventing skin aging.
3. Yoga guide at home with 5 basic exercises for beginners
Here are 5 basic yoga exercises at home that are often shared by experts and professional yoga teachers. Let’s show up now!
3.1. Spinal Twist
Benefits: Helps to increase the natural burning of calories in the body, improving the functioning of the digestive system.
How to practice:
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- Start in a supine position on the mat, arms extended to shoulder height, legs closed, toes straightened.
- Bring your right foot up so that the tip of your right foot touches your left knee.
- Then slowly twist to the left side, at the same time you turn your head to the right.
- Try to keep the shoulder blades flat on the floor, not lifted.
- Hold this rotation position for about 3 beats, then switch sides, do the same for the other side. Repeat 10 times with 5 times on each side.
3.2. Bridge Pose
Benefits: Helps stretch muscle groups in the abdomen, burn excess fat and reduce waist.
How to practice:
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- Start by lying on your back on the mat, bring your legs together, keeping your thighs and shins at a 90-degree angle.
- Slowly lift your hips and pelvis up and then your back and shoulder blades off the mat. Keep your arms straight on the floor along with your body.
- Maintain this position for about 10 breaths. Then exhale and slowly return to the starting position.
- Repeat this exercise 10 times per session.
3.3. Half Cobra Pose
Benefits: Helps stretch and relax the abs, hamstrings, and chest muscles.
How to practice:
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- Start in a lying down position on the mat, hands on both sides, legs extended, toes extended, close to the mat.
- Breathe deeply and then slowly lift your chest up, bend over and try to lean back as deeply as possible. Keep your eyes on the ceiling, pull your stomach in, and keep your glutes tight.
- Maintain this position for about 10 breaths, then exhale and slowly return to the starting position.
- Repeat this cobra pose 10 times/session.
3.4. Yoga Wind Releasing Pose
Benefits: Supports the treatment of problems related to stomach diseases, relieves back and hip pain and relaxes the spine, and helps burn excess fat in the abdomen, for a slim waist.
How to practice:
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- Lie on your back on the mat, hands down along the body, palms down on the mat, close your legs, straighten your toes.
- Bend the left leg up so that the thigh is close to the abdomen, use both hands to hug the left knee. Hold this position for 1-2 seconds. Then bring the leg back to the starting position and do the same with the other leg.
- Then, you simultaneously bend both knees up to close to the chest, the thighs close to the abdomen, then you use your arms to hug the knees. Lift your head slowly off the floor, until your face is lightly touching your knees.
- Stop in this position and hold for about 30 seconds. Then, take a deep breath and lower your legs to the original lying position.
- Repeat this exercise about 10 times/session.
3.5. Locust Pose
Benefits: Burns excess fat in many areas from the chest to the abdomen, lower back and buttocks.
How to practice:
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- You lie face down on the mat, straighten your legs, toes press down on the mat, 2 hands along your body, palms up, chin to touch the floor.
- Slowly raise your right leg up, at the same time you squeeze your glutes, hold there for about 3 seconds, then lower your leg, do the same with the left leg.
- Then, you take a deep breath while lifting your legs, arms, chest and neck up, belly pressed to the floor. Hold the body in this position for about 5-8 seconds, then lower the body.
- Repeat this movement from 5 to 10 times for each yoga session at home properly .
4. Notes when practicing yoga at home properly for the best effect
In fact , the above home yoga exercises will only really be effective when you persevere in practice and follow the correct training instructions. For beginners, here are a few things to keep in mind:
- Maintain regular, regular yoga practice for 30-60 minutes a day. During the exercise, pay attention to always breathing evenly and deeply.
- Side started practicing yoga with an empty stomach. The time to practice yoga should be at least 2 hours after eating. The best time to practice is in the morning when you first wake up.
- People with joint problems or diseases need to practice yoga under the guidance of a doctor or expert, not at home. Especially for people with a history of cardiovascular disease, low/high blood pressure or herniated disc, they must be very careful.
- Always pay attention to properly warm up before exercising to help stretch muscles and avoid unintended injuries.
- Do not practice yoga on the ground, because it can be easy to catch a cold or injury. Practice on a specialized yoga mat, choose light, comfortable and breathable clothing.
- Combine diet, sleep, rest and work science with regular yoga practice. Eat more foods that are high in fiber to make your workout more effective.
Hopefully, with the above useful information and instructions to practice yoga at home with 5 simple exercises for beginners above, it will help you get acquainted and start practicing yoga properly to get the best effect. Whether your goal of exercise is to lose weight or exercise, the first thing you need to do is start exercising today.
