Beginning Yoga
Whether beginning yoga for the first time or returning to yoga after a prolonged period away from the practice; the first place to start, as with any exercise, is with the basic fundamentals of yoga.
Before beginning yoga, one should find a comfortable environment. The area should be open, warm, and unburdened by external sounds, though some prefer light music or sounds of nature in order to help them relax more fully. The beginning yoga practitioner, or yogi, should be bare foot and dressed in comfortable clothing, allowing him or her to move freely. The yogi should also have an empty stomach, preferably having eaten no sooner than three to four hours before the yoga session begins.
Beginning yoga starts with breathing. Pranayama, a vital breathing exercise, is one of the five principles of yoga. Pranayama is practiced throughout a yoga session, during yogic poses and also prior to and after the yoga session. Many experienced yogis use Pranayama throughout the day in order to clear the mind.
Those beginning yoga only need to learn a few simple, yet effective, poses in order to build a firm foundation. Some basic poses include:
Cat – Cow
In the Cat-Cow Pose, the yogi places his or her hands and knees on the floor, with hands resting directly in line with the shoulders and knees directly in line with the hips. The back is held straight, then rounded up while the head drops. After this position is held for several breaths, the back slowly inverts so that it is rounded to the floor. At the same time, the head moves so that the chin is tilted up. This pose is also held for several breaths. These poses can be repeated as many times as the yogi wishes.
Child’s Pose
Hands and knees are placed on the floor as in Cat-Cow. The body slowly sinks back onto the yogi’s heels, so that that the buttocks are resting comfortably. The chest and head also rest, with the stomach and forehead touching the floor, or coming as close to the floor as possible. Arms may be placed comfortable along side the body, with fingers reaching the ankles, or can be stretched out in front of the head.
Downward Facing Dog
This pose begins with the hands and feet on the floor. The buttocks slowly lift up so that the body forms a triangle. The forehead should attempt to reach the ground and the heels should lie flat.
Tadasana, or Mountain Pose
Tadasana is a standing pose. Both feet are held firmly to the ground while the yogi stands still with shoulders held back, chest forward, and the body relaxed. Arms may be held to the side, lifted into the air, or held at the chest with palms touching.
The end of each yoga session should end in a Shavasana, or Corpse Pose. This involves lying perfectly still and straight on the floor, concentrating on breathing. Once these basic poses are perfected, the begging yoga practitioner can move on to more complex poses.