Yoga is a centuries-old holistic system that uses body positions, movements, breath control, and relaxation techniques to promote better health physically and psychologically. Yoga can help improve flexibility, increase strength, reduce stress, or improve one’s overall physical and mental well-being. For those wishing to deepen their understanding of yoga teacher training in Rishikesh is a wonderful opportunity for further self-discovery and practice, regardless of whether one wants to instruct others or improve their own practice. But, for absolute novices, entering the world of yoga can be daunting and leads to several queries, such as how should the voyage commence? Worry not as this guide will equip you with the necessary knowledge to commence your journey into yoga without fear.
1. Have a Grasp on Terminologies Used in Yoga
Terminologies and its philosophies are fundamental to yoga practices and movements. Similarly, before following a routine, one must ensure that they know all the important yoga terms along with their definitions. Yoga covers various physical moves known as *asanas*, but it also includes other vital components like *pranayama* which includes breathing exercises and meditation. Having a basic understanding of these components will ensure that the approach to yoga is done properly.
2. Space Should Be of Comfort to You
No fancy studio or equipment is required to begin practicing yoga. The most critical factor is to make sure that there is a comfortable and relaxed space in the room that is free from noise. This might be a section of the living room or a spare bedroom, and in some cases, it can even be a bit of nature. The location should be devoid of any disturbances, and having a yoga mat and towel at hand will further ensure comfort and ease.
3. For a Good Start, Attend Basic Classes First
In case you do not know where to start, it would be wise to book a beginner friendly class. Most studios will have classes attended exclusively for beginners, and there are a plethora of online platforms and applications that have step by step tutorials as well as full lessons. Pay particular attention to classes that have an emphasis on slow gentle movements, good form, and choreographed flowing.
Some of the recommended styles that can be used by inexperienced individuals include:
Hatha Yoga: This is a form of yoga that serves as a gentle introduction to yoga with focus on posture and yoga alignment.
Vinyasa Yoga: A flowing form of yoga that assists the user in connecting breath with every body movement. There are beginner versions available, so do not be alarmed by the fast pace.
Yin Yoga: A slow meditative practice aimed at relaxation and improving flexibility by posturing for a longer time.
4. Focus on the Breathwork Techniques
One of the key components in yoga is the relationship between the breath and the movement. You must really concentrate on your breathing; The diaphragm should contract to take deep breaths through the nostrils and slow exhales should follow. Breath is the most integral aspect to being present, and is therefore beneficial to your practice. Use it.
In the case of novices, *ujjayi breath*, or ocean breathing can be practiced. Ocean breathing involves breathing through the mouth with a gentle sound. While transitioning from one pose to the other, it assists in maintaining both concentration and tranquility. As such, proper breathing will enable deeper relaxation in various positions, allowing for fuller bodily expansion.
5. Start With Simple Poses
There is no need to immediately transition into heaving lifting poses such as a split or handstand! Just like any other physical activity, you should first warm up by performing basic poses that are mandatory to nearly all forms of yoga. Below are some suggestions for you:
Downward-Facing Dog (Adho Mukha Svanasana): This is an incredible full body stretch which activates the arms, shoulders and legs.
Child’s Pose (Balasana): Calming position that greatly helps ease the pain of the lower back, hips and knees.
Mountain Pose (Tadasana): The starting point of the standing poses, helps to gird on focus and alignment.
Cat-Cow Pose (Marjaryasana-Bitilasana) This exercise can help ease tension in the spine and the back.
Tree Pose (Vrksasana): A focus enhancing pose aimed at improving stability and balance.
In the initial stages, attempt to hold each pose for a minimum of 3 to 5 breaths. You can add more poses as well as more time after feeling comfortable with the routine.
6. Foster Patience and Mindfulness
Achieving the perfect pose is not the aim of yoga—it is about the connection with the body and being present in the moment. Patience in yoga poses may prove to be a frustrating experience for most beginners but just like everything else, it is entirely personal. Rather than focusing on the appearance of the pose, consider how your body feels while doing it. Self-kindness is crucial in these challenging yet rewarding strides of yoga. So keep practicing and trust the pace at which you want to get there.
7. Calm Consistency Wins Out Over Intensity
It is strongly advised to initiate practice for a few times a week, it could be for just 15-20 minutes. In the beginning, setting a goal of progress requires consistency. You do not need to push yourself into an hour-long session every time, working your way up is the better alternative. As you get stronger and more flexible, yoga enables you to immerse further into your practice.
8. Utilize any Props you might need
When starting out, props like blocks, straps, and blankets are great aids as they assist with aligning the body, providing support, and make poses attainable. Do not worry about using props while learning proper form. Do not worry about using anything on hand as it can speed up the concept and learning process.
For instance, during a Downward Dog, if your wrists feel strained, place a block under your palms to alleviate some strain off your wrists. Straps can also come in handy during stretches to maintain proper alignment.
9. Recognize the Importance of Self-Care and Adjustments in Yoga
Knowing where to draw the line is essential in yoga and self-care, as is honoring your body. Ask yourself how far are you willing to push yourself. Stretching is relaxing; however, some people differ in pain thresholds. I would advise paying attention and listening to your body. If a pose seems to be overly straining, try to adjust it or eliminate it entirely. There’s no need to force yourself into certain poses straight away; flexibility and strength take time which means poses should be taken slowly and not forced.
10. Stay Open to Learning
Yoga, as with anything, is a journey that lasts a lifetime. As you advance, there is always something new to explore. You can try new techniques, different styles, or even delve into the philosophy behind the practice. Most importantly, keep an open mind and keep in mind that yoga is as much about the journey as it is about the destination.
Conclusion
Like everything new, starting yoga can prove to be challenging but with baby steps, some patience, and an open mind, you will be able to build a strong foundation for your practice. One thing is certain, yoga has huge potential for enhancing your mental and physical wellbeing while enabling you to de-stress, engage in self-care and boost your consciousness. Why not roll out that mat, breathe in, and begin your yoga adventure today?
If the practice motivates you and you would like to share your knowledge with others, Rishikesh, like India is known as the ‘Capital of Yoga,’ has a 200-hour yoga teacher training India which will deep dive your already established serendipitous relationship with yoga. This place offers great materials which further support the practice, enabling trainees to equip themselves with all the competencies needed to easily qualify as yoga instructors.