Yoga is an ancient but still modern practice for relaxation and strengthening of body and mind. Yoga is the fusion of body and mind and continues to develop throughout the world for millennia. Yoga is available in different styles and forms and is suitable for children, seniors, pregnant women and all others. The exercises enjoy increasing popularity, because at the same time you get reassurance and more energy.

Why practice yoga?

If you start with yoga, you immediately feel the positive effect of it. The two most important things in yoga are the exercises called asanas and the breathing. The correct execution of the asanas is extremely important – perform slowly and breathe regularly, it should not be quick and exhausting for you. Do not go beyond your limits, it does not matter how far you can bend.

Benefits for the body:

  • Improvement of heart and lung function
  • Relaxation of the back and spine
  • Increase of brain function
  • Hormonal and emotional balance
  • strengthens the immune system
  • Detoxification of the body
  • Fat burning and weight loss
  • Muscle-strengthening and better posture

Spiritual benefits:

  • Strengthens self-confidence
  • improves concentration
  • Increases creativity
  • More relaxation and balance

What do I need to get started?

There are many reasons to practice yoga. Yoga can be used as a physical relaxation and training or to relieve discomfort. You should think about what you want to work on to make you feel better and more relaxed. If you want to strengthen your body and mind, you do not necessarily go to the studio. You can set up a yoga area in your apartment. You need enough space to spread and move in all directions. You need a quiet atmosphere with very quiet relaxation music or sounds from nature, such as running water, wind, birds and the like. As equipment, you need your own mattress and functional sports clothing. For a start, leggings or sweatpants and a T-shirt are all you need.

Exercise instructions and inspiration

There is enough information about yoga exercises and instructions for workouts or relaxation exercises and meditation. Beginners can get and practice CDs or online exercises. The experienced can design their own exercise sequence. It is important to start with a short mediation and breathing exercise, so come to rest and concentrate for the exercises. The warming up begins with warming up the muscles, except for the tips of the fingers and toes. The program includes standing exercises (Tadasana, greeting the sun), bending and stretching (cobra, triangle, dog, etc.), exercises in the supine position and finally – relaxation exercises (Savasana). The most important thing is to follow the correct sequence of asanas. As a rule, after the relaxation exercise, at the very end, one should thank the sun, the earth, his teachers and himself for the well-done exercises.

Yoga exercises for beginners

Often one resorts to yoga for health ailments. The combination of breathing and physical exercises has a very good effect on health and inner peace. The yoga exercises stabilize the back and spine. Especially they are recommended for office people who sit for a long time and can move less.

Yoga for children

Yoga teaches children to let their imagination run wild and to engage with their bodies without pressure to perform, as in a game. They get the opportunity to become attentive to the inside and at the same time become strong and loud. The effect of yoga on children has been scientifically proven. As a result, the muscles are strengthened and breathing makes the children better with stress. Better coordination and higher concentration, especially in children with ADD, are also some of the beneficial effects. Better well-being, vitality and social behavior were also observed and proven in children.

Yoga in pregnancy

Sport should be treated with care during pregnancy. Yoga creates moments with your unborn baby. You breathe deeply and thus you create peace and balance for yourself and for the baby in your stomach. Yoga relieves physical discomfort during pregnancy, such as cramps, heartburn, nausea or tiredness. The mother is assisted in her birth preparation by certain asanas, which support the strengthening of the hips, legs and the pelvic floor. Pranayama are the yoga breathing exercises for a conscious and deep breathing, which are extremely helpful for an expectant mother.

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Victoria Marietta

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