How to Optimize The Effect of Yoga – For Beginners

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Feeling more relaxed as well as stronger are the main general benefits of yoga. Of course, if you do it regularly. This type of exercise has been increasingly popular in any part of the globe.

Stress life and busy with lots of activities caused our body to feel tired. Sometimes it extends to not feeling energetic even though you have enough sleep because you don’t have a good sleep. Why? Your brain doesn’t stop thinking.

Your brain needs to relax!

Yoga here is also helping to manage your mood as well as attaining body flexibility. Not only that, lowering blood pressure and secure from chronic pain such as the neck. Beginners or not, another simple thing you should know but powerful is yoga helps me to control what should I have in mind, so I should out of stress!

4 components that make yoga is good

  1. Physical movement

it’s the clearest one which is the exercises, stretching, movements, breathing, and relaxation all these techniques are important to affect our global functioning (1).

  1. Face emotion

This component is the concept of self-organization to control our stress and our emotions. It is basically helping to face emotions and that leads to a psychological self-efficacy (2).

  1. Increase of mind-body awareness

Another really important component is the cultivation of mind-body awareness and being able to feel and experience what’s happening on in your body (3). Also, to experience what’s happening on your mind to be able to see the flow of your thought. This type of awareness is going to increase your mindfulness that can lead to being able to change your behaviors in a very positive way.

  1. Improve life 

Which is really reflecting the traditional origins of yoga where the idea. When you get in deep meditation, it can really be transformative for people and bring us to a positive lifestyle to have us gravitate towards positive goals in life (4). Also, it can improve and enhance our life meaning, and purpose.

How to optimize the effect of yoga for beginners

Thus, for those who have experienced the benefits of yoga for themselves, I am sure they don’t need any evidence or don’t need any research to convince them.

Studies investigated the results people would experience by doing yoga regularly is the reduction of depression anxiety disorders significantly. For instance, there was a case study compared to the group of people who were doing yoga practice it was done over six weeks and the control group was continuing with that regular treatment. The result showed a significant difference between the two groups. The group of people who were doing the yoga practice displayed a significant reduction in scores in anxiety in overall psychological distress. Further investigation showed an increase in individually in resilience that’s a really important measure in mental health (5).

Another study figured out that increases in the frequency of positive experiences the people reporting and conversely a reduction in the frequency of negative experiences the average amount of yoga that people were doing was 12 minutes (6). They did it on a regular basis most days of the week over six weeks the most important measures were the reduction of depression and the anxiety scores.

To conclude, the studies that I have been mentioned above showed an overall picture of how yoga has been contributing to mental health issues.

One point that I would like to highlight is even though yoga has been practiced over the years probably a thousand years ago if we look at the history of yoga. However, you should also believe that yoga will give such as experience with its benefits to your body. Yes, scientific evidence is needed here to convince ourselves that it is going to work and shows some results. However, maybe we should have in mind that this type of exercise is actually going to work in our body.

Alright!

For some of you, yoga might be a new thing where you have heard it lots of time but never practice or try it. I have provided 6 steps to start yoga. You may start it without joining a yoga class as your schedule is quite packed or maybe just want to try by yourself to experience how yoga helps your life to live happily without actually committing with yoga.

Let’s get started with the beginner’s guide to starting yoga.

Beginner’s guide to starting yoga.

1. Yoga goals

For beginners, especially before starting yoga, you need to ask yourself why do you want to start yoga? I am just beginners, do not what to do, is there a specific reason? Or is it just because it’s a trend? Do you want to calm your anxiety and reduce stress? Would you like to get fitter or would you like to get more flexible?

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Those are the few things that you should ask yourself before starting yoga (7). Why? It is because this will direct you on what kind of yoga you are going to be practicing and the way that you are going be practicing yoga in general.

Thus, just to know why in general you want to be starting with yoga. By having a clear intention of what you would like to achieve with it.

  1. Learn how to breathe

Breathing is so important when it comes to yoga practice (8). If you are always rushing and you know you feel like you’re short of breath all the time because of anxiety and stress, you need to work on that a lot. I suggest starting meditating and learning to breathe because when you start yoga and learning all the asanas which are the yoga poses and putting them into a flow. They usually work on your breaths as well like inhaling and exhaling when you change your position breathe

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It is also important to lie there on your bed, resting the morning for a bit. You should really feel it in your chest, really feel it in your stomach, breathe in and release. Try to let go of all the tensions inside of you because when you start a yoga practice you don’t want to bring that tension in you. I would suggest that is starting to meditate for a week or so and just really breathing and learning to release all the stress in your body.

  1. Place to practice

Another thing you need to know is where would you like to practice? Are you someone who likes to practice at home and doesn’t have any yoga studio close by or would you rather train with people and be in some kind of environment where you can also be social at the same time?

It’s really important that you know things properly before you get too deep into the stretches and different poses that yoga has. I know, so my personal advice would be to start with yoga schools and yoga studios. For instance, go to a class where there is a teacher that will be able to guide you and so you will be able to discover yoga.

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Thus, as a beginner I highly advise you to go to the yoga studio is that you will be able first of all to learn the poses properly but also you will be able to practice with different teachers especially in the beginning when you’re not sure what you like and what you don’t like in terms of yoga. This will really help you have a wider range of ideas about yoga and what it can be and what you like and what you don’t like.

However, if you want to do it at home as you think that you want to just experience it. You can do this by practicing at home through YouTube videos or apps. There’s a lot of content online that you can already practice with and learn. The only thing is that you won’t have someone with you helping you in case you are not being aligned or if you’re not doing the pause properly even though it might be really well explained on-screen. That’s why I recommend to yoga studios.

  1. Choose what kind of yoga practice you want

To do what kind of yoga interests you is also important (9). Do you want to do Bikram yoga where you’re in a really hot humid room and you’re doing the same stretches and you hold them for a locker? Do you want to do ashtanga yoga which is more relaxing? You actually should do a little bit of research and find the yoga that best suits you that makes you to commit with it and do it regularly.

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  1. Invest in a really good yoga mat now

You definitely need basic equipment. It can be very minimal if you are planning on just going to the yoga studio. It depends on your yoga studio but a lot of them do offer mats. Sometimes you have to pay to rent it and sometimes it’s completely free.

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So, if you’re planning on going there a lot it will be worth it over time to purchase your own and bring it there having your own mat will also allow you to practice at home.

A good yoga mat that’s at least 4 to 6 millimeters thick. That’s a sticky mat so you have a grip on it and yeah choose a really nice color that you like.

The Bottom Line

As we all know, yoga has been practicing for over a thousand years ago and now is becoming a more popular and well-known type of exercise that is not only helping to maintain physical health where it also incorporated with meditation and breathing exercises to reduce stress and encourage relaxation. Of course, the benefits would be experienced if you commit to it and do it regularly.

“When you listen to your self, everything comes naturally. It comes from inside, like a kind of will to do something. Try to be sensitive. That is yoga.” – Petri Raisanen.

If you enjoyed this article on How to optimize the effect of yoga – for beginners or have any questions, please leave them in the comment section below!

Cheers!

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