Environment
The room should be quiet, and ideally used only for yoga. (Perhaps part of any room)Place a mat, blanket or towel on the floor.The temperature should be moderate - not too cold and not too hot.The room must have fresh air, but no wind or cold.Sunrise and sunset are sometimes desirable for yoga (although works every time!)
Preparation
Wear comfortable clothing.A bath or shower before is good for flexibility, wait for at least 20 minutesPractice before bathing)In the morning wash, urinate and move the bowel before practice.Practice before eating or wait two hours after a meal.
Physical practice (asanas)
Not practice when. Fever or deep wounds Consult a teacher if there is disease one.Spend 5 to 10 minutes to warm up / stretching before training start.
Do not force your legs in a difficult position. Over time, your body will open. We are not to feel the pain!
Beginners should hold each asana for 3-5 breaths. After about 3 months of regular practice can be increased from 5 to 10 breaths.
Always inhale and exhale through the nose, unless otherwise stated. To concentrate on breathing slowly and steadily.
At any time, you need a rest in child pose or come Shavasana (Corpse Pose)Finish. Asanas with Shavasana for five to ten minutes
How many times in practice
The basic rule for frequency of practice is simple: It is best to practice regularly for a short time once a week to practice for a long time.It is better to practice four times one week for 45 minutes, then to practice for two hours a day.
That being said, some people get what they need only a few times a week exercise while. Practice the other five or six times a week It varies from person to person. On average, if you get the most from your practice with an average of four times a week. The duration of each session depends on your experience with yoga, time pressure, level of ability and motivation.
A good idea is to keep a journal to track your practice, with information such as date, how long you've practiced, what you felt, you during and after your workout, what thoughts were in mind during practice, how to felt later in the day and the next day, the conversations were challenging, and the feel good.
General framework for the session
Always start your practice with simple movements and postures to achieve the most difficult end by cooling. Imagine a bell curve: At the beginning of the bell curve is a moment of centering. As you move along the curve, there is an overheating, then open positions to help build up the heat / flexibility / resistance, and the upper part of the curve are the most demanding positions. Move on the other side of the bell-shaped curve of the cooling followed by Shavasana posture.
This is a template that you can use to create your own workout:
Theme or focus (see below):
Centralization:Warm-up:Opening posturesPostures:Cool conversations:Shavasana:
What attitudes to practice
Sometimes it's fun, a practice without any preconceived idea of what to do and see what happens. Sometimes it is desirable to connect to your body and see what your body craves. Other times, you will want to schedule your session, as described above. It was during these meetings that the present issue will be helpful. Some classical themes are: backbends forward bends, twists, balancing postures, standing posture, sitting postures, inversions, restorative posture, open, open hip shoulder opened conversations power development opens the groin, thigh and postures to strengthen the energy.
Link postures together (vinyasa) is yet another way to create a practice. In the Iyengar system we have focused the relationship between indices of body posture posture. Sure, you can have specific health reason that you work with, it would be best to help a qualified yoga teacher to consult a practice. I encourage you to be creative - come up with your own topics and see how it is. It has been said that in yoga you! Both the scientific and the experience
In my book "Yoga Time: A Practical Handbook" I offer 20 different sequences practice for your practice to do at home, and a chapter on setting up a home practice.
