How to practice yoga
This article explains key points to keep in mind when practicing yoga.
When to Practice Yoga
It is recommended to practice yoga first thing in the morning, but you can choose a time when you feel most relaxed, such as before bed.
Avoid practicing yoga within two hours of eating or while under the influence of alcohol.
If you're a beginner, start with about 10 minutes to make it easier to continue.
How Often to Practice Yoga
Ideally, you should practice yoga every day, even if only for a short time.
If practicing every day is difficult, 2-3 times a week is still beneficial.
Regular practice will naturally turn it into a habit.
Where to Practice Yoga
The best place to practice yoga is a calm and relaxing space at home.
If you have trouble concentrating at home, consider finding a yoga studio near you and attending classes.
What to Wear for Yoga
Wear anything that's comfortable, allows you to move freely, and helps you relax.
There's no need to buy special yoga wear.
Choosing Poses
Choose a few poses that you like and try them.
A collection of poses is introduced in "Recommended yoga books".
The following poses are especially recommended for beginners:
- Seated Forward Bend (Paschimottanasana)
- Shoulder Stand (Sarvangasana)
- Bow Pose (Dhanurasana)
- Half Spinal Twist Pose (Ardha Matsyendrasana)
- Bound Angle Forward Fold (Baddha Konasana)
- Corpse Pose (Shavasana)
Key Points for Holding Poses
Keep the following points in mind when doing poses:
- Move slowly and deliberately when starting and ending each pose.
- Hold each pose just before you feel any sharp pain.
- Maintain natural breathing throughout.
- Be constantly aware of your body's posture and sensations.
Important Tips for Beginners
Beginners often hold too much tension, which can disrupt their breathing.
Focus on keeping your breath steady and natural.
Also, focusing too much on flexibility may cause you to push yourself into difficult poses, increasing the risk of muscle and joint injuries.
Focus on developing your ability to control your mind and body rather than just becoming flexible.
After Practicing Yoga
After completing your yoga session, take a moment to relax using the following method:
- Lie on your back, close your eyes, and relax your body.
- Spread your arms and legs slightly, with your palms facing up.
- Continue with slow, relaxed breaths, focusing on the sensations in your body.
Integrating Yoga and Meditation
The benefits of yoga can be enhanced by combining it with meditation.
Meditation offers various benefits, including stress relief.
Try practicing our meditation technique for 10 to 20 minutes daily.
You may notice significant improvements in your mental state within a few months, or sometimes even within a day.