How to make the sequence of asanas yourself

Independent practice is an important part of your development in yoga. How to organize it correctly?

Acquaintance with yoga is better to begin under the guidance of an experienced specialist. But after a certain amount of time, the chicks should fly out of the nest, and beginners should move from the yoga center to their home. Why?

Yoga practice is designed for self-study, alone. So you can relax, completely surrender to asanas, breathe, be in your atmosphere, not be distracted by extraneous sounds, neighbors on the rug, will not depend on the encouragement of your instructor. In general, you must become your own guru.

Having learned to rebuild poses correctly, having mastered the basics of yoga and having received all the necessary recommendations, you should focus on practice at home. A logical question arises: how to make a sequence, so as not only not to harm the body, but also to benefit. We will tell.

  1. Topic. Decide on the topic of your practice, form an intention. This may be a lesson dedicated to opening the hips, increasing sexuality, getting rid of negativity, opening the chest, calming the nervous system, and so on.
  2. Asanas. Based on a given topic, choose asanas. For this, of course, it is necessary to understand which asana has the necessary properties. But for starters, you can just remember that flexing is energizing, tilting calms, twisting improves digestion, and inverted postures relieve overwork. Based on this knowledge, regulate the number of certain asanas in your practice. That is, if you do yoga in the evening, you should not get involved in deflections and so on.
  3. Structure. Typically, the scenario of a typical practice is as follows: attunement to practice, pranayama, Surya Namaskar, standing poses, power asanas, inclinations, bends, compensation, inverted and Shavasana.
  4. Time. Usually the instructor controls the time spent in a pose for us - we can only relax and trust him. You won’t be lazy at home, because you will need to adjust the time yourself. First, find out how much time you need to hold the asanas that you have chosen. For example, Baddha Konasan, Pashchimottanasan and Sarvangasan need to be held as long as possible, but Shalabhasan is recommended to perform no more than 3-5 breaths (it is better to do it in several approaches). Then determine for yourself how many breaths you will be in a particular position, and follow your plan. At first, this may be unusual - but you will finally learn how to concentrate on breathing.
  5. Security. Many asanas have contraindications - this must be taken into account based on your health condition. Do not forget that inverted poses, kapalabhatis are not done during critical days, Shavasana is not performed during depression, and so on. And, finally, remember that after the deflections there are compensating inclinations, and after Bakasana and other power asanas there is a compensation of the wrists.

Watch the video: Yoga For Complete Beginners - 20 Minute Home Yoga Workout! (April 2020).

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