What Is Yoga: History, Types And Popular Asanas

To most people, the word “yoga” simply means a type of fitness that is based on lotus postures and headstands. But in reality this is not the case. Yoga is a philosophical system that has evolved over thousands of years, combining physical and spiritual practices with the ultimate goal of escaping samsara through merging with the Supreme Brahman. There is a wide variety of yogic styles and trends. Many of them date back to ancient times, but there are some that evolved into separate schools as recently as a century ago. And all of them are facets of the same philosophical teachings, have a common tradition and share similar principles.

History of Yoga

The history of yoga goes back thousands of years. Little is known about its emergence and initial stages of development. Yoga as a philosophical teaching belongs to six darshanas, orthodox philosophical and religious schools of Hinduism that rely on the texts of Vedas. Practices similar to yogic are mentioned in the Rigveda and in commentaries to the Vedas: the Brahmanas formulate the idea of union of body and mind with the Absolute, the Upanishads reflect the concept of yoga as a technique to achieve perfect control over body, mind and consciousness. The Yoga Sutras of Maharishi Patanjali, the seminal work on which classical yoga is based, have come down to this day. According to different estimates, the creation of Patanjali’s treatise dates back to the period between the 2nd century B.C. and the 4th century A.D. The earliest pictures of human figures in yoga postures were found during archeological excavations in the Indus River valley near the cities of Mohenjo-Daro and Harappa. The images of asanas are on seals that date back to the III-II millennia B.C.

Types of Yoga

Bhakti Yoga

Bhakti Yoga is the path of spiritual intimacy with God through devotional and selfless service. Adepts of Bhakti Yoga redirect their love from the objects of the material world to the Divine Person, striving to achieve absolute oneness with Him. The need to love is a natural property of the human soul. But love relationships in the earthly world are selfish and fleeting. They cannot fully satisfy man and bring him boundless happiness. Love for the immortal and perfect Deity is another matter, the adepts believe. In it man not only finds complete satisfaction, but is also freed from the pressure of his own “ego” and finally acquires the ability to sincerely love the whole world, seeing in every living creature the creation of God.

In Bhakti-yoga, the perception of God as a Personality is of great importance. Without the personification of the Divine Principle, it is difficult for man with his figurative mind to comprehend the Absolute and express his love and devotion to Him. One can serve the Supreme Person correctly only if one knows exactly what pleases and what grieves Him. Neophytes gain the right knowledge by listening to spiritual guides and reading sacred texts. The Person of God may be seen as a master, friend, or father, but the most exalted relationship is with God as the beloved. Devotedly serving the Creator and striving to make him happy, one can use both earthly and sublime expressions of love: offering flowers and food, studying sacred scriptures, praying, chanting, reading mantras, refraining from acts disapproved of by God, and performing vows and personal services. Among the four major types of yoga, which also include Karma Yoga, Jnana Yoga, and Raja Yoga, Bhakti Yoga is considered the highest practice.

Jnana Yoga

Jnana yoga is the search for truth with the help of the mind, the knowledge of the nature of things through the construction of abstract-philosophical concepts. In the process of acquiring knowledge, the adept passes through several stages: listening, reflection, experience, and meditation. In the listening stage, the personality of the Guru plays a major role. Communicating with guru and reading scriptures gives food for independent thinking and pondering. Gradually the yogi begins to distinguish reality from illusion (maya), realizes the true essence of the material world and the inner self (soul), and finally comes to identify with the Absolute (Brahman).

The main tool in Yoga of Knowledge is reason – the natural ability of man to think, ask questions and seek answers. The spiritual path in Jnana Yoga is intellectual reflection, in the course of which one acquires a true understanding of what the manifested object world (the corporeal) is and what the true self or atma (spiritual) is. Familiarizing oneself with the main tenets of Jnana yoga is essential for anyone practicing yoga. Without understanding the key philosophical concepts of the Eastern teachings it is impossible to take conscious steps in any direction of yoga.

Karma Yoga

Karma yoga (seva yoga, the Yoga of Selfless Action) is the way of gaining moksha (liberation from samsara) by performing one’s duties without attachment to the results. In their daily activities, people tend to be guided by selfish motives, i.e., the expectation of a particular benefit. Even good deeds done seemingly unselfishly may have an ulterior motive: to feel one’s own need, to atone for a sin, to improve one’s reputation. Such a result-oriented attitude creates fear of disappointment, puts one in a state of anxiety and tension, makes one feel resentment and anger if one’s expectations are disappointed.

The practice of Karma yoga implies purification of consciousness from selfish motives, renunciation of the search for personal benefits. Actions (with the exception of those with a very specific purpose – maintenance of life) must be performed without expectation of specific results, but with the sole purpose – to serve the Almighty. Following the principles of Yoga of Action, one can liberate the mind and learn to enjoy the very process of work. But the main thing that Karma Yoga can give is liberation from the influence of karmic forces, going beyond the law of cause and effect. The accumulation of good deeds in order to neutralize negative karma is not the ultimate aspiration of the yogin. A higher level is to rise above karma, and this can be achieved by doing one’s work as taught by Yoga of Selfless Action.

Raja Yoga

Raja Yoga (King’s Yoga) is the cleansing of the mind from darkening qualities and inclinations, and gaining control of the mind through meditation. In Royal Yoga the concepts of power, subordination and hierarchy are of a great significance. First of all it’s about gaining power over one’s own consciousness. A true king (raja) is someone who has learned to control himself (his mind). The processes that take place in the mind are very unstable. They are influenced by both external factors and internal affects. Maintaining balance and purifying the mind from unconscious tendencies is accomplished through concentration and meditation. The highest level of purity of consciousness is attainment of enlightenment, the merging of individual consciousness with the cosmic Absolute (samadhi). To achieve samadhi, the fourth stage of Raja Yoga, a yogi must overcome three initial stages: Pratyahara (control of sense perception), Dharana (concentration of the mind) and Dhyana (meditation). However, in reality, the ladder of Royal Yoga is longer, to which you can add the four steps of Hatha Yoga – Yama, Niyama, Asana, Pranayama – they are a preparatory stage for Raja Yoga.

Hatha Yoga

In the West, the word “yoga” usually refers to a specific direction – Hatha Yoga. It is in this yogic system that a lot of attention is paid to mastering asanas – static postures that develop the body and promote the redistribution of vital energy. Both asanas and other practices of Hatha Yoga are used to restore the natural circulation of pranic currents (prana yoga is life energy). An indication of the purpose of Hatha yoga is contained in the very name of the practice: Ha is the active energy of the Sun, Tha is the passive energy of the Moon, Yoga is unity, union. The task of the yogi is to balance these diverse flows, to balance them.

Some sources say that Hatha yoga can be considered as independent and full method of self-improvement, but more often it is considered as a preparatory stage before higher yogas. Besides asanas, pranayamas (breathing practices), bandhas (muscle locks), mudras (gestures), shatkarmas (purifying body practices) are also used in Hatha Yoga. Concentration and meditation techniques are also used, but in a more simplified form than in Raja Yoga. Ethical principles of yoga – Yama and Niyama are obligatory. With them a neophyte must become familiar in the first place, even before mastering asanas. Yama and Niyama are the first two steps of the four-step Hatha Yoga and the eight-step Ashtanga Yoga.

Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga is a dynamic practice authored by Pattabhi Jois (1915-2009). Its distinctive feature is the use of sequences of asanas connected by vinyasa. Dynamic links, vinyasa, are sets of movements designed to warm up the body between asanas. A lot of attention in Ashtanga Vinyasa Yoga practice is given to correct breathing, it is synchronized with the movements. In addition to vinyasa, muscle locks (bandhas), concentration of attention (drishti) and meditation (dhyana) are actively practiced. This is a powerful method that has an intense effect on the physical body. In the process of work there is a warming of the body and active sweating. It is believed that diseases and toxins leave the body through perspiration and as a result the body gets cleaner and healthier.

Iyengar Yoga

Iyengar Yoga arose within the framework of Haha Yoga and is one of its varieties. Origins of Iyengar Yoga go back to the depth of centuries, but it formed as a separate trend only in the XX century. B. K. S. Iyengar, the founder of the school, the master of modern yoga was born in 1918 in the Indian state of Karnataka. The growth of popularity of yoga in western countries since the 60s of the last century is in many ways the merit of Iyengar who adapted his method to Europeans.

What distinguishes Iyengar yoga from other techniques is primarily the presence of a large number of accessories. Soft rollers, supports, bars, belts and blankets help to hold a stable and comfortable pose even for those who are not yet flexible enough. This innovation has made yoga more democratic: poor health, advanced age and low level of fitness are no longer serious barriers to learning yoga asanas. The practice in Iyengar Yoga follows the principle “from simple to complex”, great attention is paid to safety and accurate performance of all elements of the exercises. In Iyengar Yoga there is a well developed method of equal and gentle stretching of the body in static poses.

Kundalini Yoga

Kundalini Yoga is a practice designed to awaken the Kundalini energy which is dormant at the base of the spinal column. It is present in every human since conception and influences the network of energy channels and energy centers (chakras) in the body of the developing fetus. Kundalini is a powerful energy associated with the feminine aspect of the Divine Initiative. She is identified with the goddess Shakti, who is in the body of a living being, and who strives to find the way to her beloved Shiva (male principle). Kundalini is also represented as a snake coiled up at the base of the spine.

After complete awakening, the kundalini energy has to travel through all energy centers to the sahasrara chakra, which is located at the crown of the head. The ultimate goal of its awakening is the fusion of energy and consciousness which leads the yogi to samadhi. Kundalini yoga adepts prepare themselves for the awakening of kundalini shakti through various practices: yoga postures, pranayama, mudras, bandhas, kriyas, chanting mantras, concentration of consciousness, and meditation. As channels are cleared and energy is awakened, internal restructuring of the body and psyche takes place, the personality is spiritually transformed. Kundalini yoga is a powerful method of self-transformation which gives fast results, but it is also the most difficult and dangerous spiritual practice, which can bring harm to unprepared people.

Ashtanga Yoga

A yogi practicing Ashtanga yoga goes through eight steps. He or she learns to follow ethical standards (Yama) and spiritual discipline (Niyama), learns postures (Asana) and breathing techniques (Pranayama), submits the senses (Pratyahara), concentrates purposefully (Dharana), meditates (Dhyana) and remains in a superconscious state (Samadhi). The eight elements of Ashtanga Yoga are reflected in its name, which is translated from Sanskrit as “the yoga of the eight parts”. It is also called Yoga Patanjali, after the author of the Yoga Sutras, who described the eightfold spiritual path in his treatise. Ashtanga yoga is a holistic system that integrates methods for controlling the body and mind. From its structure, you can see that it combines Hatha yoga (first 4 steps) and Raja yoga (last 4 steps).

However, it should be understood that the concept of “yoga stages” is only a convention. The practitioner of yoga does not develop all aspects of the personality in stages, but in close unity. Successful mastery of higher stages leads to progress on the so-called lower stages as well. For example, the observance of the moral precepts – Yama (1st step) – can be very difficult at the very beginning of the path. The neophyte often perceives them as rigid attitudes for the mind rather than as an urgent need of the soul. But as one masters the spiritual and bodily practices (the next steps) one’s consciousness becomes purified, and one begins to experience a natural aversion to violence and falsehood. The sequence of eight steps is easier to perceive, but a more correct metaphor for yoga is a flower, at the core of which is a person, and each of the eight equally important petals directed toward him are the very steps of the yogic teachings.

Integral Yoga

Integral Yoga is a comprehensive method of human perfection created in the early 20th century by the Indian philosopher Sri Aurobino, whose main goal is the transformation of human consciousness into divine consciousness. The teachings of Sri Aurobino view the development of the individual and all of humanity as a global transformation of all human nature and the transition to a qualitatively new form of consciousness. According to the Aurobino teachings, it is not enough to achieve samadhi or nirvana; we need an absolute transformation of consciousness so that it can accommodate the Higher Power and knowledge. The Aurobino teachings are a synthesis of other yogic styles, first of all they combine Bhakti Yoga, Jnana Yoga and Karma Yoga, but they also use the methods of Raja Yoga and Hatha Yoga.

Kriya Yoga

The word “kriya” can be translated as “doing, conscious action, purifying action.” The term “Kriya-Yoga” applies to a number of practices, some emphasis on bodily exercises, others on meditative techniques, a third on the purification procedures, but all are in fact different sides of a single teaching. Dynamic exercises used in Kriya-Yoga, consists of a series of repetitive movements. Perform the kriyas should be in an individual rhythm, which may vary from class to class. If everything is done correctly, without pain and discomfort, a person forgets about his physical body and focuses on his thoughts, then disappear and thoughts. Kriya Yoga is a transition from the coarse physical sensations to the subtle, up to the ability to see the energy channels and centers. Using in the practices of Kriya-Yoga extended pranayama techniques allows you to work with the energy flows in the spine, thereby helping to calm the senses, clarify consciousness and develop spiritual abilities.

Agni Yoga

Agni Yoga is a religious-philosophical doctrine developed by Nicholas and Helena Roerich. The syncretic doctrine combined the esoteric traditions of the East and the West. Like other yogic practices, Living Ethics defines the goal of human life as the pursuit of fusion with the Creator, which is achieved through the gradual growth of consciousness. The teachings of Agni Yoga speak of the chakras and reincarnation, karma and the structure of the universe. The Roerichs’ doctrine gets its name from the Indian god of fire, Agni. The term “Agni Yoga” means fusion or unity with the Divine Fire. The concept of Living Fire is basic to the teachings of the Roerichs. Fire is the supreme force, the life energy and source of all that is in the universe. It is useful to keep an open fire (candle, lamp) indoors – it can heal and purify the space. Practical advice on the application of Agni Yoga in everyday life is adjacent to ethical instructions and recommendations for “refinement of consciousness” in the teachings of Living Ethics. The teachings of Agni Yoga talk about the benefits and harms of metals, nutrition and hygiene procedures, physical exertion, and much more.

Popular Yoga Asanas

Yoga asanas are static body positions that cause stretching, compression and relaxation of individual body parts, thereby influencing energy flows and facilitating entry into a state of meditation. First, the yogi sits in a pose, i.e., he performs a sequence of manipulations of the physical body, then he begins to feel – to gather information from the senses, and then the mind comes into play, which perceives and analyzes the entire complex of sensations. And gradually a person approaches the state of contemplation, when physical, sensual, cognitive and mental merge into one. Oneness, union is one of the meanings of the word yoga. Properly performed asana leads to unity of breath, feeling, mind, consciousness, and finally to unity of one’s inner being with the Divine Initiative.

There are a huge number of asanas in yoga practice. Most of them are simple enough, but there are also complex ones that require a preliminary development of the necessary skills. It’s enough to choose 30-40 basic poses and combine them into complexes for daily use – 7-10 exercises per class. Different schools of yoga value different postures, but we can highlight a few of the most popular and necessary:

• Siddhasana. Translated as “perfect pose.” Performed while sitting, it is used to practice pranayama, for relaxation and to enter meditative states. It is good for the health of the spine, joints of the legs, genitals and abdominal organs.
• Padmasana, or lotus pose. It is similar to Siddhasana in its effect on the body. It is one of the best relaxation poses, and is one of the basic asanas of yoga. One should try to learn it with caution, but only after mastering Siddhasana, because beginners run a great risk of knee injury.
• Halasana. Plow pose has a rejuvenating effect on the spine and abdominal organs, improves mobility of shoulder and elbow joints, and helps to treat hypertension.
• Sarvangasana, paddle stand. The name of the asana translates as “all parts of the body.” An indication of the exceptional effectiveness of the asana is contained in the name itself – the whole body benefits from this exercise. Among the main benefits of the practice of Sarvangasana are a positive effect on the endocrine glands, the prevention of colds, getting rid of headaches, improving the emotional state, preventing the development of varicose veins. Sarvangasana is called the mother of all asanas.
• Shirshasana, or headstand. A difficult, but very important pose in yoga practice, which demands a careful and careful practice. The effect of Shirshasana is similar to Sarvangasana, but several times stronger. Shirshasana is also called the father or king of all asanas. It energizes the body, strengthens the immune system, helps one to concentrate the mind, and makes one balanced and calm.
• Shavasana (“shava” – dead body). When entering Shavasana, one lies on the back, stretches the body to the full length, spreads the arms slightly, and relaxes the muscles completely. This is the main relaxation pose. Shavasana should conclude every yoga session. It relieves fatigue and calms the nerves.

What is yoga prana?

As Ashtanga yoga teaches, on the path of the spiritual quest, the Asana step is followed by the fourth step, Pranayama, or Yoga of Breath. This is a set of breathing exercises used to control prana. The word “prana” refers to the totality of the energies of the universe arising from one source, the Atman. A person exists because of prana; it forms his body, supports vitality and connects the physical body with the astral body. Yogis call prana the life energy, but it would be more correct to talk about the multitude of different kinds of energies and forces – physical and mental.

Breathing exercises in yoga practice are not only a way to oxygenate the body, strengthen the lungs and enter a trance state by concentrating on repeated series of breaths and exhalations. Pranayama is primarily a mechanism to manipulate the prana of yoga. The ability to manipulate prana is a powerful tool, mastering which can greatly expand one’s limits. Yoga prana is a life-giving force that heals the body, invigorates the body, and strengthens the mind. Some people can manipulate prana unconsciously but yogis can do it deliberately. They attract prana, redirect it to different parts of the body and transform it.

Yoga for beginners

What kind of yoga to choose

Before signing up for a yoga class, one should become at least superficially acquainted with the distinctive features of different styles and schools. Each style shows a different side of yoga teachings and a beginner should choose the path that suits his or her character, needs, interests and health. If you want to focus on spiritual practice, you should pay attention to Kundalini yoga and Sivananda yoga. Adepts in these styles master asanas, practice pranayama, chant mantras, study sacred texts and meditate on them. If you’re more interested in the physical aspect of the teachings, you should look for your style among the following directions:

• Hatha Yoga. This type of yoga is suitable for healthy people with average physical fitness.
• Iyengar Yoga and Yoga Therapy. Styles are recommended for people with little training and the elderly. They can be practiced for diseases of the cardiovascular system and musculoskeletal system. There is a women’s version of Iyengar Yoga developed by the founder of the school and his daughter Gita Iyengar. It is suitable for all women, including pregnant women and women recovering after childbirth.
• Ashtanga Vinyasa Yoga, Power Yoga, and Bikram Yoga are good for strengthening muscles and promoting weight loss. These schools are worth paying attention to for strong energetic people who want to give a good workout to their body.

First Yoga Lessons

Yoga for beginners includes the simplest asanas, which can be mastered at any level of fitness. However, at the stage of mastering the technique requires a competent eye from the outside to assess how accurately the asana is built. The instructor will help you put your feet, shoulders, pelvis and hands in the correct position. He will point out which muscles should be tightened and which ones should be relaxed. It’s better to make your first steps in yoga under the supervision of an experienced instructor. You should try to find an opportunity to take at least an initial course of yoga with an instructor, and then you can practice on your own. Before you start a yoga class, it is worth spending some time studying the theory on your own: read books, watch movies and videos of famous trainers’ classes. This will help to minimize possible mistakes.

You should perform the yoga postures on an empty stomach – not earlier than two hours after a meal. But it is not recommended to come to yoga classes very hungry. To reduce hunger, you can drink a glass of kefir or eat some fruit an hour before the class. At the end of the session you should wait for at least an hour before eating solid food. When working in a general group one should fully concentrate on oneself. There is no need to copy your neighbors, trying to hold a pose as long as they do. Any discomfort is a signal to get out of the asana. The practice of yoga should be a pleasure. Sometimes it’s necessary to make a strong willed effort and to overcome yourself, but the overall background of the class should remain positive.

Simple yoga postures for beginners

Yoga exercises for beginners should be simple and safe. The first step is to learn simple upright postures in a standing position. At the first stage, it is better to practice simple standing upright postures. They will help you to straighten your back, develop a sense of balance and stability, and teach how to shift the center of gravity correctly.

Standing postures from a yoga course for beginners:

• Tadasana (mountain pose). Put your feet together. Straighten your back and neck, pull the belly and knees up. Fold your hands into the Namaste mudra or put them on either side, palms facing the body, and straighten your fingers. Weight of the body should be evenly distributed on the feet. Tadasana tones, improves posture, and helps with arthritis and constipation.
• Utkatasana (chair pose). Stand in Tadasana. Lower yourself down, bend your legs, slightly tilt your body forward, as if you were sitting in a chair. Straighten your arms above your head, palms facing inward. Try to squat as low as possible without hunching your back. Utkasana strengthens legs, back, and chest, tones abdominal organs, eliminates headaches, helps with insomnia and low blood pressure.
• Vrikshasana (tree pose). While in Tadasana, bend the right leg and place the foot on the inside of the left thigh. The knee of the bent leg should be pointed sideways and downward. Do not move your pelvis sideways. Lift your hands above your head. Put your palms together. Asana stretches the shoulder joints and improves posture.
• Uttanasana (foot bend). Stand in Tadasana. As you exhale, bend forward, trying to get your face as close to your feet as possible. Your back should be hanging down freely, don’t bend your legs. Try to reach the floor with your hands. Advanced yogis, who are flexible enough, put their palms behind the feet with the toes facing forward. Uttanasana is good for the abdominal organs, soothes, and helps with osteochondrosis, headaches and menstrual pain.

Yoga classes for beginners should also include asanas from other categories: sitting, lying down, inverted, balances, and bends. Relaxation postures are mandatory. To relieve fatigue, calm the nerves and reduce muscle tension after performing complex yoga exercises, it is recommended to use Balasana. At the end of each class, you should stay in Shavasana for 4-5 minutes.

Yoga asanas for beginners:

• Dandasana (staff pose). Sit with your legs stretched out and joined together. Put your knees on the floor and pull your toes toward you. Put your palms near the buttocks. Spread your shoulders, and straighten and extend your back. Good staff pose stretches the muscles of the hips and lower legs, improves posture, and strengthens the back.
• Virasana (hero pose). Sit on your heels. Spread your heels apart and put your pelvis between them. Do not separate the knees. Tighten your stomach, straighten your back, put your chin down a little. Put your hands on your knees. Virasana eliminates muscle tension and pain in the legs.
• Bhujangasana (cobra pose). Lie on your stomach; put your legs together. Put your palms under your shoulders. As you inhale, lift the body and bend. The head should be tilted back, with the eyes directed upward. Some beginners find it difficult to rise with arms straight, in this case you can stay in Ardha Bhujangasana pose, i.e. without taking your elbows off the floor (with your top pointing up). Cobra pose strengthens muscles, develops flexibility of the spine, improves the endocrine system, kidneys and reproductive organs.
• Balasana (baby pose). Sit on your heels. As you inhale, bend forward so that your forehead touches the floor. Extend your arms along your torso, palms up or in front of you, palms down.

Yoga practice for professionals

Progress in yoga is very individual. Some of us can learn the same skill set in a few months, some of us will spend a year on it, and some of us won’t even spend a year on it. But regular and systematic yoga practice sooner or later brings every yogi to the level of a professional. The most advanced yogis can do the most difficult asanas and bunches of exercises. They don’t need special conditions to perform asanas; they can enter the postures and meditate in almost any environment.

Challenging Yoga Exercises

Beginners looking at peacock (Mayurasana) and scorpion (Vrishchikasana) poses find it hard to imagine that they will ever take up performing them. But the classes run their course, and there comes a time when the accumulated skills are enough to start learning the most difficult poses. The most difficult and unsafe yoga exercises are handstands, shoulderstands and headstands. Armstands are especially frightening for women, as they require arm muscles, which are less developed than in men. But after strengthening your arms and trunk, after getting acquainted with the peculiarities of the technique and learning to shift and distribute your body weight, you can do Ashtavakrasana (eight-arm pose), Tittibhasana (Firefly pose) and Bakasana (Crane pose). It is also necessary to strengthen the muscles of the arms and back in order to stand in Shirshasana (headstand). This is one of the most traumatic yoga asanas; if performed incorrectly, it can damage the cervical spine.

Home yoga: features and equipment

Practice yoga as often as possible – ideally every day. It is possible to attend group classes 2-3 times a week, and on the other days to practice at home. At first, it is desirable to perform asanas under the guidance of an instructor, but later it is possible to fully switch to independent exercises. Home yoga does not require any special equipment. You will only need clothes, a mat and, perhaps, additional support devices. It is desirable that the clothes were made of natural materials and had a loose fit, which does not restrict movement. Support devices, called props, are used for safer and easier entry into poses. They can be used to remain in a posture for a longer period of time, thus increasing its effectiveness. Props are widely used in Iyengar School. Soft rollers (bolsters), wooden bars, folding chairs, benches for props, belts, ropes and blankets are used as supports.

Home yoga, like any other yoga, involves non-violent development. If some posture does not work, it may be worth leaving it for a while and practicing an easier variant of an exercise, and then it is quite possible that a difficult asana will start to work on its own. When you practice yoga at home you should trust your internal feelings and be guided only by them. There’s no sense in continuing in the pose if you feel pain, nausea and dizziness. Such an asana is not beneficial. It’s a good idea to do whatever you can, whatever you’re drawn to, and it’s good to do alternating loads. If the posture is a tension pose, it should be followed by a stretch pose. Is the bend done to one side? So the next posture is a bend or a tilt in the other direction.

The number of postures in a daily set of exercises can be different. It is enough for beginners to do 7-8 asanas. It is better to do few exercises, but at a quiet pace and with pleasure. Asanas should be performed in a well-ventilated room with a comfortable air temperature. Ideal is to practice in the open air. Surrounding sounds can be annoying. Yoga music specifically designed for relaxation and meditation can create a harmonious sound background. Home yoga lovers can learn yoga asanas under the guidance of the world’s leading yoga teachers, an opportunity offered by yoga-online. You can find a course on any topic you are interested in: from weight loss to learning the art of meditation.

Yoga for weight loss

Regular yoga practice does lead to weight loss. But it’s not a quick process. It is based on deep restructuring of the body, affecting different levels: hormonal, energetic and emotional. Healing Oriental practice normalizes the metabolism, changes food preferences in favor of healthy foods, and reduces the effects of stress, which is known to contribute to overeating. Yoga solves health problems comprehensively, and appearance changes as a consequence. But the weight loss process can be accelerated by including certain asanas in your daily routine.

Effective yoga asanas for weight loss

Asanas are not just physical exercises, they are part of a spiritual practice that leads to enlightenment. However, this does not prevent even those who are not adherents of this Eastern teaching from using yoga for weight loss. Asanas are really effective in the fight against extra pounds, but to get a quick effect it is better to combine them with dynamic exercises. For weight loss, the most suitable are bends and stances. Fat deposits from the abdomen and hips are eliminated with Halasana and Ushtrasana. Bhujangasana is used to form pectoral muscles. To pump the upper part of the back and shoulders, perform Matsyasana. Chakrasana and Sarvangasana provide a good workout for the whole body. Yoga for weight loss will be especially effective if an individual approach is used. Everyone has their own problem areas, and therefore the complexes for weight loss should be different.

Yoga for pregnant women

You can do yoga for pregnant women during the whole period of carrying the baby. Exercise sets for pregnant women help to improve well-being, strengthen pelvic floor muscles and prepare the body for childbirth. Yoga for pregnant women has its own peculiarities in each trimester. The first trimester is a time of significant changes in the mother’s body. They may be accompanied by dizziness, headaches, toxemia. During the session, you should breathe calmly and measured, without pauses. It is forbidden to do asanas, in which the abdomen is subjected to strong stress: twisting, bending, squeezing, lying on the abdomen. In the second trimester, exercises for strengthening pelvic muscles, breathing and meditative practices are recommended. Since the 29th week, it is necessary to renounce inverted postures. Yoga for pregnant women in the third trimester is mainly meditation, relaxation and breathing exercises.

Yoga music for classes

The use of yoga music helps you tune in, detach yourself from reality, and immerse yourself in a relaxed, meditative state. Yoga music is chosen according to your personal taste, the main thing is that it calms you down and induces tranquility. On the query “music for relaxation” (music for meditation), you can find a large number of necessary recordings on the web. The most suitable version of the sound background in yoga sessions are mantras. They are a kind of analog of a prayer, sacred words addressed to God. Mantras not only create a calming atmosphere, but also carry a powerful energetic charge that purifies and heals.

FREQUENTLY ASKED QUESTIONS ABOUT YOGA