One good thing about yoga is that it can be practiced almost anywhere, at any time of day by all people of all ages. Most people prior to beginning any sort of yoga practice often wonder what type of yoga equipment they need. You don’t need anything hi-tech or fancy to start practicing yoga. All you need is the desire and a good attitude to get started. But this doesn't eliminate the need for some yoga equipment, especially if it helps you do your postures properly.
Most yoga equipment is built to help you achieve proper alignment and balance as well as make the pose a bit easier to do, especially for beginners. Here are a few ways yoga equipment can help those who are beginners or those who have prior injuries or mobility issues:
- It lessens the stress and strain on your body from doing
certain yoga positions.
- It helps support your muscles and protects you from injury.
- It helps save energy by exerting less effort on a pose.
Here are some of the more basic types of yoga equipment:
While opinions vary when it comes to the proper yoga attire ultimately the choice is up to you, however it's a good idea not to wear tight fitting clothes. Loose-fitting, comfortable and easy to move in clothing will make your practice much more enjoyable.
A good yoga mat provides cushioning on a hard floor, this is especially needed if your yoga studio floor is made of cement or hard wood, it can also provide traction for your hands and feet thus preventing you from slipping or sliding when you’re doing your postures.
There are special towels that are made for yoga. You may find super- absorbent towels that will be quite helpful if you sweat. You can also buy a skid-less towel that you can use on your mat to help absorb sweat.
If you buy a lot of yoga accessories or want to carry with you your cell phone, a water bottle, or a yoga towel, you may want to buy a special bag to carry them. They look like duffel bags, and are often made of nylon. They can range in size and price, so make sure to find one that fits your specific needs.
They provide support for your spine, abdomen and legs in several different poses. Yoga bolsters can help you achieve better results overall.
Like blankets, yoga blocks are props that help you make yourself more comfortable and improve your alignment. Blocks are great for standing poses in which your hands don't reach the floor. Blocks can be made of foam bricks, bamboo, cork or wood. These also vary in price.
Yoga wedges can be used in many ways to add support and length for many different postures, especially under your heels, tail bone, or knees when practicing downward-facing dog to make it easier to place your hands flat on the floor without compromising correct form and posture.
They can help you feel relaxed and comfortable which is essential in the practice of yoga. Not only do they help keep the chill off, the folded blankets can be used as props or to sit and lie on during class, especially at the end of class for Savasana.
These are most commonly made from cotton or nylon and allow you to grasp body part which you cannot reach effectively. Yoga straps also give you added flexibility and help you hold your poses a little bit longer. They are particularly useful for bound poses if your hands do not reach each other, and for poses where you need to hold onto your feet but cannot reach them.
For beginning yoga students, a yoga kit may be the solution to all their problems. A basic yoga kit contains everything you need to get started practicing the art of yoga right away. A good kit can help you avoid confusion and the extra expense often spent on individual and unnecessary items.
For the most part yoga equipment is made to provide support to help you feel relaxed and move deeper into the poses. Tomorrow, I will be talking about how yoga can be used to help control your blood pressure and relieve stress.
Yoga helps promote good balance by elongating, and aligning your spine as well as the muscles in your back. It also strengthens other parts of your body, including your abdominal muscles, which helps guard you back from injury. Good yoga posture teaches every part of your body to bear its own weight as an alternative of relying on other muscles to carry the load.
Yoga poses function and perform differently. Each pose is designed to develop one’s flexibility and strength. Here are some common yoga poses to practice:
Standing is one of the important yoga poses. This type of pose is helpful in aligning your body and your feet. This is also very useful in improving and maintaining a good posture. It is an advantage because if you have a bad posture, your backbones can be stretched and straightened without noticing it. Standing poses helps in giving strength to your legs and at the same time increase elasticity in your legs and hips because they are all connected to each other.
These types of yoga poses increase your lower back and hip’s flexibility. This also strengthens your back. This adds suppleness to your knees, groin, ankle and most especially your spine. Another advantage is that it helps you to breathe in deep which gives you that calm and peaceful feeling.
This type helps you in stretching the hamstrings and your lower back also strengthening it. This lessens the tension found in your neck, shoulder, back and increase flexibility in your spine. Calmness is also achieved in this type of pose.
Back bends like bridge pose are amazingly helpful in opening your chest, hips and even the rib cage. This is helpful in strengthening and making your arms shoulders stronger. At the same time, it simultaneously increases your flexibility and elasticity in your shoulders. The great thing is that it helps to relieve the tension from the front of your body up to your hips and it
increases your spinal ability. Your spinal cord is one thing that is important in your body so you need to take good care of it.
Balance poses are very challenging because they require leg strength and upper body flexibility in addition to the ability to balance on one leg. The real challenge comes as you move from pose to pose while keeping one leg lifted off the floor the entire time. Tough but worth it!
By practicing these basic poses on a regular basis, it will help you build strength, flexibility and stamina. Don't worry if you can't perform them correctly at first, just keep trying and as your strength increases you will be available to perform them more easily.
Tomorrow, I will be talking about some of the different types of yoga equipment and what it can do for you.
Yoga is one of the best aerobic exercises that can be done on a regular basis. It is beneficial for to the body, mind and soul. Although some men prefer sweaty, energetic workouts, yoga can be very challenging and can provide a holistic workout along with innumerable health benefits. Apart from enhancing fitness levels, yoga also increases stamina levels and is a great exercise regimen for men of all ages and all fitness levels. To help men build a stronger base for their gym exercises, decrease stiffness and increase stamina, the yoga poses mentioned below can go a long way.
Standing Forward Fold
Uttanasana, or Standing Forward Fold, opens the back of the legs, the hips and the back. Men can easily modify this pose by keeping the hands on the thighs, calves or ankles or use blocks to shorten the distance.
In addition to stretching muscles, Standing Forward Fold lowers blood pressure, eases headaches, improves circulation and helps you sleep better.
This posture stretches men where they need it most—the hips and shoulders. On top of opening these tight areas, Virabhadrasana is a strengthening posture. It builds the muscle of the thighs along with the areas around the knees, which means more stability and protection for sensitive joints during high impact sports.
Chair pose works the quads, ankles, butt and shoulders, while also opening the chest—helping to develop greater stability. It’s also useful for improving flat feet and stimulating the abdominal organs.
Downward Facing Dog
Downward Dog, or Adho Mukha Svanasana, brings the attention to those tight areas in men; the hamstrings, calves, arms, shoulders, back, hips and more. And while it stretches the body, Down Dog also strengthens the arms and legs.
This pose also strengthens the heart as it improves circulation, reduces stress and helps high blood pressure.
Low Cobra Pose
Cobra pose can help to open the chest and strengthen the back and arms. This posture will help anyone who sits behind a desk all day by opening the abdomen and hip flexors.
*For men who also enjoy more strenuous forms of exercise, Upward Facing Dog is another great way to warm up and get the muscles stretched and blood flowing before expecting the body to go all out.
Boat Pose (modified)
Boat pose, or Navasana, will not only strengthen the core, but it also strengthens the hips flexors and spine. This posture is particularly beneficial to men for what it does to stimulate the prostate gland and reduce tension in the pelvic region.
Baddha Konasana increases blood flow to the pelvis, kidneys, prostate and bladder. It’s also a good way to draw attention to mula bandha, the root lock, which brings awareness and more energy to the area around the hips.
This posture is can be quite challenging, but you can ease yourself into it as your hips open more and more. Since it’s a powerful way to open the glutes, hamstrings, abductors and hip flexors, Half Pigeon can help men when they take part in physical activities. Once the tension is released in the hips, men will feel the benefit in the lower back and other areas of the body.
It’s not unusual for men to experience tight muscles throughout the torso, so Bridge pose can help open the upper body and release tight muscles. Whether most men realize it or not, tightness in this area makes for shallow breathing and can make other physical activities more challenging.
Over time, practicing bridge pose will create more space in the chest and make for easier, fuller breathing.
Reclining Hand to Big Toe
This posture opens the lower back to get energy moving more freely, and when it does, it also stimulates the prostate gland and improves digestion. *Try using a yoga strap to make the pose easier especially if you’re not quite flexible.
Now it’s time to really relax. As the asana suggests, you simply lay on your back, eyes closed with your hands at your sides or on your chest. Breathe normally and let your worries dissipate as you exhale.
Yoga can be very challenging and mastering these yoga poses will help strengthen and stretch the muscles, prevent workout injuries and improve posture and overall balance.
Chaturanga Dandasana (Four-Limbed Staff Pose or Low Plank) is one of the most challenging yoga poses done in every vinyasa and Sun Salutation often rushed through and done incorrectly. When done correctly, this challenging yoga pose has several benefits, including arm, wrist and abdomen strengthening. When practiced without proper alignment, Chaturanga can lead to shoulder, elbow, wrist and even lower back injuries.
Because Chaturanga Dandasana is a weight-bearing pose, wrist injuries are among the most common. Sometimes in yoga, we tend to use our strongest muscles to achieve difficult poses, instead of using the appropriate muscles. While in Chaturanga, many yoga students flatten their carpal tunnel, the narrow, tunnel-like structure in the wrist where several tendons and the median nerve pass, causing compression on the median nerve. Repetitive practice of this incorrect motion can lead to carpal tunnel syndrome.
Chaturanga is a pose that uses all of the muscles in the body. To keep your body safe from injury, use your core for stabilization and activate your legs for support. While learning proper alignment and building strength,modify this pose by dropping to your knees (This decreases the weight on your back and shoulders, therefore you don’t need as much strength to do the pose as with your legs straight).
Here are some tips for a safe Chaturanga Dandasana:
Hopefully, this information will help you with your Chaturanga and keep you injury free. Remember that you can always modify the pose or skip it altogether.
This 30 minute sequence is for those that are “time-challenged”. Start with a few rounds of Sun Salutation to warm-up the body. A shorter yoga practice is a great place to start as a beginner (or anyone else with time constraints) without feeling too overwhelmed and thus more likely to make the practice of yoga a daily habit. It is much easier to find 15 to 30 minutes of a yoga practice than it is 90 minutes, which is often hard to do. The most important thing to remember is that this is your practice!
Modify poses when needed and always enjoy your time spent on the mat!
Yoga can be an effective part of a healthy lifestyle, offering many benefits for both the body and the mind. Yoga is also an amazingly way to help your body naturally detox and eliminate excess toxins while improving digestion and the efficiency of your body systems.
It can be a challenge to practice yoga at a studio regularly especially with work schedules, travel time to a studio, available class times, and costs of the class; one’s practice can become sporadic or cease altogether. If you’re struggling to fit yoga into your fitness routine, consider starting your own at-home practice. So whether you’ve taken hundreds of classes in a studio or you’d need a demonstration to be able to do Chaturanga, you can absolutely benefit from an at-home practice.
Here are 5 reasons to practice yoga at home:
1. Be present, NOW
The point of yoga is to relax, clear your head, and free your mind from all the busyness going on and put aside all the things that are consuming your thoughts. The thing about going to a studio, is that this has to happen at a specific time dictated by someone else. Practicing at home, that you can clear your head and mind when you decide you need it most.
2. No Excuses
It’s snowing, it’s too far to drive, the teacher I like is not teaching that day/time, and none of the classes work with my schedule. When you have to go somewhere for a class at a time that someone else chooses, it’s easy to come up with a lot of excuses of why you can’t practice. Practicing yoga at home, there’s no excuses; you and your mat are already in the same room in the right place at the right time.
3. Practice at a time convenient for YOU
As much as I love yoga, sometimes I just don’t have the time to commit to a 90 minute class. Let’s be honest, by the time you get ready, get to the studio a little early to sign in, practice, socialize a bit and drive back home, it’s 2 hours later. At home, you can practice for an hour on your own schedule and if you don’t have much time, you practice for 20 or 30 minutes. The great thing about an at-home practice is you can do it at whatever time is best for you!
4. You can wear what you want
Have you skipped yoga class because you didn’t have the latest lululemon yoga leggings or you just haven’t had the time to find your favorite leggings in that laundry pile? The good news is, that when you practice at home, you can wear whatever you want. You can wear your comfy sweat pants you’re your favorite t-shirt or even your pajamas! After all, the only person who will see you is you. 😊
5. You become the teacher
Practicing yoga at home you can go at your own pace, holding or repeating poses to meet your body’s specific needs on any given day. You can modify (or skip) poses that suit you that day. Practicing yoga at home offers more privacy and no studio distractions. Plus, if you are new to yoga, or not as advanced as other students in a yoga class, there’s no need to worry about not being able to keep up with the yoga teacher or person on the mat next to you.
If you’re interested in starting to practice yoga more (or for the first time) on your own don’t take yourself too seriously! A yoga practice is just that- a practice- not an aim at perfection.
A home practice is a great way to go deeper into your yoga practice as well as build your understanding and knowledge of yoga. A home practice can be defined as your own yoga practice outside of a class setting without a teacher leading you. You essentially become your own teacher. Developing your own home yoga practice can be challenging and even scary! It forces you to be comfortable in your own skin! Many people find it difficult not having someone guide you through a yoga practice. This is the beauty of it, to create and develop it yourself and make it your own! So if you think you don’t have the time or don’t know what to do for a home yoga practice, here are a few tips to get you started:
1. Listen to your body
During the course of my yoga practices I have learned how to listen to my body. In order to maintain a consistent practice, I needed to start practicing at home. But my first few times were not easy. I would push myself into poses that either I was not ready for or that I “thought” I could do because I saw someone else do it. I never took time to really listen to my body and what it was saying. I know better these days and I’ve learned to be in-tune with what it’s telling me.
2. Clear the clutter
This may seem like a challenge at first, clearing out a spot in your home for your yoga practice. I remember laying down my mat in my apartment where my only space to practice was the perimeter of my yoga mat. After the first Sun Salutation, I was looking around my room searching for things to pick up because I had not cleared out a more suitable space for my yoga practice. I knew I needed an area that needed to be clutter free as not to distract me from my practice. The area you choose doesn’t have to be large, just a spot for you and your yoga that’s clear of clutter and junk.
3. Withdraw the senses
At a yoga studio, you are asked to put away your belongings so you’re not distracted by your personal possessions so you can give yourself your undivided attention. This is not easy at home when you have things to do or people there to distract you. In Yoga, we practice Pratyahara, or withdrawal of the senses. It took me a while to feel unaffected by my home environment and to remain focused in my practice.
4. Embrace the challenge
Ask yourself, “When am I feeling compelled to step off my mat?” “When do I give up?” The answer is simple…when the practice becomes challenging. As soon as I began practicing yoga I began to feel the challenge that I was searching for. Not just the asanas, but the deeper connection I felt towards my inner self. I realized over time, that I was limiting my potential to grow. I was not allowing the poses to work and exiting early was a metaphor to how I reacted to other challenging situations in my life off the mat.
5. Stay consistent
If you only have time for a few rounds of Sun Salutation it’s better than doing nothing at all! There are mornings when I just want to sleep. I practice daily because I know yoga requires the consistency to keep at it, to make it a habit. I know that yoga makes me feel better, that it jumpstarts my day in a way that drinking coffee never did. Remember that consistency is key, even if you only practice 15 minutes a day!
The rewards of a home practice
While it may take time to develop the discipline for a home practice, it can be very rich and rewarding. You can try new things and have the freedom to explore your own creative movement. If you’re just getting started or experiencing some of these similar challenges, keep going, stay committed. Make yourself and your practice a priority. You will not regret it! Just know that a practice is anything you need that day. A quick break, a deep breath, and a little bit of patience is all you need to get yourself going. Enjoy!
Yoga poses and the practice of yoga can be beneficial to your mind, your muscles, and even internal functions like your digestive system. With so many benefits, it is no wonder that yoga’s popularity is on the rise. Before you begin however, it is a good idea to have the right information to help you succeed and get the most out of your practice. Follow these yoga tips as you begin your physical, mental, and spiritual journey.
1. Buy a Yoga Mat
Shopping for your first yoga mat (or even a new one) may seem overwhelming, however, being new to yoga you want to make sure you have a yoga mat that best works for you. Choosing among the various materials, sizes, and thicknesses can feel like a huge decision. Buying a yoga mat isn't about finding the most expensive or nicest looking one, but instead finding one that can help you practice yoga safely and properly. Use a mat that you are comfortable with and works best for you!
2. Practice Often
Yoga offers many benefits to your mind, body, and spirit, and these benefits may be maximized with regular practice on your own as well as, a few classes with a yoga teacher. As a beginner, it is especially important that to practice so that you may see and feel the benefits early on. With yoga, the frequency with which you work on your poses is as important if not more so than the length of the practice sessions. Try to find a few minutes each day to do a little bit of yoga.
3. Practice Poses Correctly and Modify When Needed
Most anything you read, watch, or listen to about yoga will tell you to practice often, but one of the yoga tips that sometimes get skipped is that you must practice correctly. Don’t just practice only your best poses, but also work on poses you struggle with as well. Such a practice will be more productive and give you the feeling of self-assurance that you seek with yoga. Don’t be afraid to modify certain poses if you need to. Too many yoga injuries often occur when students don’t modify poses when they should.
4. Maximize Your Potential
One of the more important tips for beginners is to let go of your ego. In order to get the most out of your yoga experience, you must forget about such things like impressing your teacher, classmates, or even those pretty pictures you see posted online. One of the central ideas of yoga is self-study. To fully study yourself, you must try not to compare yourself to other yoga students, but instead, you should strive to maximize your own learning and improvement during each practice session.
5. Find Yourself
During practice, remember what is important. The depths of your poses are not nearly as important as how deep you delve into yourself. In yoga, you learn about your inner attention. Be sure to use that attention when practicing and when with your instructor to get the most out of your poses even if you cannot get deeply into them physically.
6. Find the Right Teacher
No number of yoga tips can compete with having the right teacher. When selecting a yoga teacher, make sure you find someone with whom you feel comfortable. Your instructor should be knowledgeable and compassionate as well as have respect for you as a person. You want a yoga teacher who encourages you out of your comfort zone, without being overly pushy that could cause unnecessary injuries.
As a beginner in yoga, there are undoubtedly times that you feel a bit lost. That is okay. Hopefully, though, with these tips you will have an idea of what you need to do to feel more successful in your yoga experience. Yoga is not a religion, but in some ways it does become a way of life, and by following these tip you can start your journey toward that way of life on the right foot.
An inversion is any asana in which the head is below the heart; and while Headstand, Handstand, Forearm Stand and Shoulder Stand may come to mind, there are gentler variations that may be more accessible for beginners: Downward Dog, Standing Forward Folds, Legs Up the Wall and Happy Baby are great asanas to start with prior to trying some of the aforementioned poses. The popularity of yoga аll оvеr thе world іѕ due tо thе numerous health benefits associated wіth іt.
Yoga helps іn improving both thе physical and mental strength, as well as enhancing flexibility; thus maintaining оvеrаll health. Secondly, yoga іѕ one оf thе best аnd thе most effective stress reducing techniques. Along wіth meditation, yoga іѕ аlѕо used tо improve concentration. In the case оf yoga inversion, thе head іѕ аt thе base, аnd half thе lower body оr thе entire lower body іѕ аbоvе thе head. Thіѕ way, thе heart іѕ аbоvе thе head. Yoga inversions can sometimes seem to be difficult tо perform whеn compared tо other yoga postures.
Health Benefits оf Inversions іn Yoga
Wіth yoga inversions оr inverted yoga, thе principle of gravity and body's relationship tо іt іѕ changed. Thіѕ helps іn treatment оf several diseases аnd disorders. Thе following аrе ѕоmе оf thе uses оr health benefits оf inverted yoga.
Inversions іn yoga helps іn improving blood circulation. Whеn thе body іѕ upside down, thе heart pumps blood vigorously whісh leads tо increase оf oxygen supply tо thе brain. Thеrеfore, thеrе іѕ а proper blood circulation tо all parts оf thе body. Thіѕ helps іn treatment аnd prevention оf diseases caused due tо poor blood circulation like varicose veins, еtс. Along wіth blood circulation, thе flow оf internal fluids іѕ stimulated due tо thе upside down position. Thіѕ helps іn cleansing аnd detoxifying thе body. Yoga inversions help іn clearing lactic acid built uр іn thе body. Due tо thе inverted position, thе lactic acid gets flushed оut, whісh helps іn treating muscles cramps аnd pain.
Aѕ mentioned аbоvе, inverted yoga may be difficult tо perform. Hоwеvеr, just like strength training, inverted poses help іn toning muscles оf arms, legs and abdomen. Inversion yoga benefits аlѕо include treatment аnd prevention оf bасk pain. Pinched nerves аnd compressed discs аrе ѕоmе оf thе most common causes оf bасk pain іn people. Thеѕе discs саn bе separated by the practice of inverted yoga poses. Thеrе іѕ also аn increased flow оf blood іn thе brain due tо inverted positions. Thіѕ brings аbоut а calming effect аnd саn help іn reducing stress.
Althоugh thеrе аrе а large number оf benefits to inverted yoga, іt іѕ recommended thаt уоu consult your doctor bеfоrе trying them. Thеѕе postures аrе difficult аnd ѕhоuld bе avoided bу people having high blood pressure оr оthеr chronic disorder, аnd bу women during thеіr monthly periods. Hоwеvеr, іf followed properly аnd under thе guidance оf a doctor and an experienced yoga teacher, inverted yoga can rеаllу prove tо bе very beneficial. Take care! 😊
Finding the best yoga videos is not as easy as you may think. Not all yoga videos are ideal for an effective home practice. In order to make sure you get the best yoga videos for your home yoga practice, here are a few things to consider:
Easy To Understand
First of all, a quality yoga video will be easy for you to follow. You should be able to understand what is being done, how the positions are achieved, how long you should hold each one, and how often you should do it. It should also be easy to follow into each subsequent move.
Secondly, videos should provide not only easy to follow instructions, but also easy to understand demonstrations. You should be able to, by watching, understand the basics of achieving each pose and each transition. You should also understand, from watching, the breathing patterns and focus. If you can understand the verbal instructions, but the demonstrations are unclear then your video is no better than a book on yoga.
Next, there should be easy modifications offered in the best yoga videos. Yoga can be difficult, so beginners to it may frequently need modifications to their practice so that they can better understand how to perform poses. No matter what your ability level may be, you want your video to be able to apply to you. Once you buy a video, it should be of use to you at every stage as you progress further into yoga. Choose a video that will grow with you.
In a quality video, the yoga should be taught in a student centered manner. Though that seems like it should go without saying, you will see a number of yoga videos that are just a fancy way of showing off the instructor’s ability in yoga. Such videos do little if any good and in many cases may even be counterproductive for you. The idea of having the yoga video is to help your development, not to put you in awe of someone else’s level of flexibility or fitness.
Finding the best yoga videos can be easy when you have the tools above. Look for something you understand visually and orally, that you can use at any level, and that features a yoga teacher who explains the yoga poses clearly while staying student centered. When you find that you will have found the best of the best yoga videos for use at home and between private sessions or classes.
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