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Yoga is one of the best exercise or practice among other type of work outs. It is among favorites for females and it is also getting praises day by day. The spirit of yoga is its light, less harmful, effective and easy to learn style. People find it easy to do yoga without any setup or involvement of machine. All you need to do is to have rubber mat and some time from hectic routine to perform a yoga. There is absolutely no need to step in the gym, raising dumbbell and bars or spent lot of money is purchasing market products for slimming.
Although its effective and less harmful still you need to be cautious and careful in your postures and positions. Don’t try to force yourself into yoga poses to look like the instructor or a picture in a book, or you may end up in worse shape than if you had run a marathon.
“Yoga is meant to be a nurturing form of exercise, not a rigid imitation of poses,” It’s very possible to stretch and strengthen your body without having to touch your nose to your knees or your feet to your head. So don’t try in getting the idealistic posture as you are not a professional and may hurt yourself. So here are few tips to remember before you go for yoga.
1. A Guide
Teacher Training Find an experienced, certified yoga instructor who asks about your physical limitations and will modify pace or offer alternative yoga poses to meet your needs. To find a certified instructor in your area, search on internet or go to the Yoga Alliance website (for US and Canada).
The Warm-up Warm-up is necessary before every type of exercises as it prepares your body for the task. You may start exercise without getting warm-up how ever there will higher risk that your muscle starts giving you a feel of pain. The chances of causing pain can not be nullify however you can reduces the risk. So ten minutes of easy movement will increase circulation, lubricate joints, and ready your body to stretch. Yoga poses should progress from simple to more difficult.
You can do traditional stretches, squat, push up and pull ups. Pull ups and push ups strengthen many muscles and ca really help later on in yoga. But don’t get too harsh on your body by taking them hard on you. Just do few reps till you feel comfortable.
X-rated Postures These poses can place tremendous strain on joints and disks: the plow, full shoulder stand, headstand, and full lotus. Beware!
Back Protection Keep knees slightly bent, and hinge from the hips when bending forward from standing positions. When arching backward in any pose, concentrate on opening the front of the body by lengthening from the navel to the sternum. Don’t over arch the lower back, which compresses lumbar disks.
Knee-savers Don’t lock your knees in standing postures, despite what a teacher may say. If you feel any strain during sitting or kneeling yoga poses, place a cushion or folded blanket under your bottom.
Neck Care Always keep your neck in alignment with the rest of your spine when arching backward. Don’t let it flop back or down. Any harm to your neck can cause to alot in many aspects.
Your Limits Get to know your body and its injury-prone zones. Back off from any movement that causes pain or cramping. Don’t compare yourself with others.
Hands On or Off Many teachers assist students during classes. In general, a light touch that brings your awareness to an area and allows you to make your own adjustments is safest. Teachers who adjust you by moving your body for you or forcing you into yoga poses may cause injuries.