Sport
Yoga for beginners Yoga has been practised for thousands of years. Modern yoga mainly focuses on Asanas (postures or poses) and Pranayama (breathing). Stressed? Achy? Stiff joints? You need some yoga in your life… What benefits do you get from yoga? Yoga can help to improve your flexibility, balance and muscle strength. It can also be a great stress reliever and may help to ease anxiety, lower your blood pressure and help you to get a better night’s sleep. Who can practise yoga? Yoga is a low-impact exercise that’s suitable for most people. No one will care that your downward dog pose isn’t perfect or that you wobble a bit doing standing balances. You’re never too old to start and there are even chair-based classes for people with limited mobility. Are there different types of yoga? There are several types of yoga. Hatha is the one most commonly practised in the UK. If a class just says ‘yoga’, it’s likely based on Hatha principles. Other styles include Vinyasa, Iyengar and Sivananda. Bikram and other forms of hot yoga takes place in a studio that’s been heated to 33-41°C. Is yoga the same as pilates? Pilates often incorporates yoga poses, but it’s also influenced by other exercises and tends to involve more movement. Pilates is less spiritual than yoga and places more focus on improving core strength. What should I wear for a yoga class? You’ll want to wear comfortable clothes that won’t restrict your movement, trip you up or fall over your
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head when you’re bending down. You can invest in exercise clothes designed specifically for yoga, but a T-shirt and pair of leggings will do fine to start with. Yoga classes often end with students lying still for a mindfulness or breathing exercise, so you might want to bring a jumper or light blanket in case you get cold. What equipment will I need? For most types of yoga, you won’t need any special equipment other than a yoga mat. This provides a bit of cushioning from the hard floor and helps prevent your hands and feet from slipping when you’re moving through the poses. Your instructor might suggest using other equipment, such as yoga blocks and straps, but these will usually be provided by the studio. If you’re planning to try hot yoga, you’ll need a towel and a water bottle. How can I learn yoga? It’s best to join a beginner’s class led by a qualified yoga instructor who can check you’re doing the moves correctly. Not only will this help you to get the most out of the poses, it’ll also reduce any risk of injury. Can I learn yoga online? If you can’t afford to sign up for a class right now or want to practise yoga more often, you could try a class on YouTube. Adriene Mishler is probably the best-known online yoga instructor and has hundreds of free videos on YouTube, many of which are suitable for beginners. Search for ‘Yoga with Adriene’.
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