The world of yoga hooks you, that is the first thing you have to know if you are going to start in this discipline. It starts like a sports activity and ends up becoming your lifestyle and if not, look at all the famous ones (don’t say we haven’t warned you). Now yes, keep reading because our article is going to make you become the perfect ‘yogi ‘.
Where do we start? We have turned to Consuelo Serrano, Hatha Yoga teacher at El Gong Yoga Club, come on, what has been a full-fledged ‘ yogi’, to give us the best advice when it comes to getting started in this discipline.
Yoga tips for beginners
The first thing you have to know is that you cannot start doing asanas without any control and without meaning, yoga has an order and not all postures are suitable for beginners. Consuelo begins by recommending that we tell the teacher that it is our first class. “Start with a series of easy or beginner-specific classes if there are any,” she recommends.
During the class it is necessary that we follow the teacher’s instructions and, above all, “allow him to adjust your posture”, Consuelo tells us. If at any time you feel tired, rest, “listen to your body, it is wise. Interpret the sensations you have at each moment,” he recommends.
It is important that you focus on yourself and on the movements you are doing, “don’t compare yourself with your neighbor on the mat”, the expert warns us. “You don’t know how long you’ve been doing yoga, take care of both the way you enter and undo a posture and the way you stay in it,” he highlights. Another important point is that, under no circumstances, should you skip the last part of the class. Consuelo tells us that “the class ends with a relaxation of about ten minutes during which the benefits of the practice are assimilated”. Always remember to be aware of your movements and practice yoga with the ‘ mindful ‘ philosophy.
Yoga poses to start
The specialist has also left us some postures to get started. Once you have internalized their initial advice, it is time for you to throw yourself on the mat to practice.
cat-cow
On a mat, get on all fours. Check that the knees are below the hips and that the shins and insteps are in contact with the ground. Make sure your hands are below your shoulders and your arms are straight without the elbows being locked. Inhale and lengthen the spine, gently sinking the lower back, continue with the dorsal, opening the chest, and finally raise the chin slightly, looking up at the sky, without closing the neck behind. The navel seeks the column.
With the exhalation, round the spine starting with the lumbar area that goes up, then the back, and continue the movement by bringing the chin towards the sternum, looking for the navel with your eyes.
twist on the ground
Twists are very beneficial postures for the spine. Lie on your back on the mat. Plant your feet on the ground, hip-width apart. Put your arms in a cross shape with your palms facing down. Breathe in and as you exhale let your knees drop to the right side. The head turns to the opposite side.
Bring your attention to the left shoulder trying not to leave the ground. If it did, move your arm forward a little, you’ll see how it’s easier to keep it on the mat. Stay four or five breaths. Calm abdomen and throat. Don’t force your knees to rest on the mat. To undo, return head first, then knees back to the starting position and switch sides.
Cristina Pedroche, a very yogi ‘yogi’, has the perfect photo to show how to do a twist:
‘Paschimottanasana’ or forward bend
Sit on the mat, on the edge of a folded blanket or low cushion, trying to feel the support of the sit bones. Place your legs forward, hip-width apart, and slightly bent. Feet in flex. It lengthens the spine well, pulling an imaginary thread that comes out from the crown of the head towards the ceiling, lengthens the sides and the abdomen.
Raise your arms without raising your shoulders, give space to the neck. Breathe in and as you breathe out, slowly lean forward, allowing yourself to be guided by your chest, preventing your back from rounding. Hold your calves with your hands. And again lengthen the spine, sides, and abdomen. Do not pretend to reach with your hands to your feet.
This yoga account for beginners also shows us how to do the postures correctly, as well as ‘tips’ to achieve them:
‘Vrksasana’ or the tree
Stand on the mat, with your legs together, your back straight, and the top of your head reaching for the ceiling. Place your hands in a prayer position in the center of your chest and locate a fixed point on the horizon. breathe. Put your weight on your left foot. Bend your right leg and place your foot on the inside of your left calf or thigh, never on your knee.
Notice the mutual pressure exerted by the foot and the leg. This action will help you keep your balance. Bring the navel to the spine. breathe. Extend your arms in the form of a cross and open your fingers. Turn your hand’s palms up and raise your arms to the sky, joining the palms that become the crown of a majestic tree. breathe. Retrace your path step by step and switch sides.
This time we look at Farah Nofal, a ‘yogi’ and professional coach, to perfectly perform this posture.
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