Five Ways to Start Yoga Practice at Home (P2)

In the previous article, we knew some ways to start yoga practice at home, including learning some basic knowledge and setting the space. Here are the remaining ways for you to begin doing yoga at home.

3/ Have Right Equipment

If you want to do a consistent yoga practice at home, you should invest in a few staples. First of all, you need to pick up a good yoga mat. You can purchase high-quality yoga mats at big bulk stores, sports equipment stores, or go online shopping. You had better look for a mat that is thick enough, easy-to-clean, and it is not too heavy.

Then, you should choose a yoga block, strap, and bolster. Those props are useful for your yoga home practice when they support you in achieving challenging poses. You can easily buy those items in big bulk stores, yoga equipment stores, or via online channels.

4/ Find Right Sequences

There is a wide range of online resources about yoga that help you stay consistent with the yoga practice at home. You should start with some sequences and can expand the practice when you are familiar and comfortable enough.

5/ Set Schedule

Setting a schedule is the best way for you to stay on track when doing a home yoga practice. You should choose a realistic target of how many times you could get on your yoga mat each day and each week and schedule the time into your calendar.

You should set a reminder or an alarm to keep you accountable. It may be simple but it is the hardest part of the regular practice.

Whether you are a newcomer or an expert, doing yoga at home can be a good way to help you focus on yourself and your well-being. You should be sure to stay safe and reach out for help if necessary.

Five Ways to Start Yoga Practice at Home (P1)

Yoga can increase your flexibility and mobility and build confidence. Yoga practice is an excellent method to help you stay active. However, it is not convenient and quite expensive to go to weekly classes.

Therefore, starting a yoga practice at home is an excellent way to improve health without wasting much money. The followings are a few things to consider when starting doing yoga at home.

1/ Know the basics

If you are a newcomer of yoga, it is important to visit a variety of classes before trying a home yoga practice. This will let you know different styles of yoga so you can choose which type is suitable for your own practice at home.

Notably, when you head to a studio, you will get a chance to have a one-on-one discussion with a teacher. It is time for you to ask your teachers about any concerns or questions.

Teachers at a studio will teach you how to adjust your poses for your skill level. They will also provide some pieces of advice if you have any physical concerns or unique needs.

2) Set Up Your Space

When you are ready to start practicing at home, you should initially choose and set up a relaxing space. Your selected space should be free of distractions, clutter, and noise. If you share your space with other family members, children, or pets, you should close a door.

Besides, you should ensure that your room is large enough to place your yoga mat down on the floor and permit you to move freely. You can leave your mat out after the practices as it is a good way to have a visual reminder to keep your practice.

If you have a suitable space, you should add some personal touches that help you keep focused. You may add some pillows, blankets, or candles to make the space inviting.

Tips for Yoga Practice at Home

Yoga practice daily will help you stay healthy, calm, happy, and more productive all day. Notably, doing these practices at home not only keep you happy but your family members can feel happiness and positive energy. Besides, you can practice them right at home and any time you want.

The followings are a few tips to help you prepare for a yoga practice at home.

1/ Choose convenient time

Morning is considered to be the best time to practice yoga as it keeps energy levels high during the entire day. Meanwhile, practicing yoga in the evening can help you reduce stress collected during the day and refresh the mind. However, you can do yoga any time of your convenience.

2/ Choose comfortable place

You’d better to have a small and private room for daily yoga practice. Day by day, your practices will create positive energy in the room, providing comfort, healing, and strength to you and others at home. Besides, you should choose a quiet space where is large enough to practice yoga and is not disturbed for a while.

You should ensure that your yoga space is clean and well-ventilated. Besides, it must be away from furniture or sharp objects.

3/ Practice on a relatively empty stomach

It is better to practice yoga on a light or empty stomach and keep a gap of at least two hours between your meals and your practice.

4/ Wear simple clothes

You should wear loose and comfortable clothing and avoid wearing tight and body-hugging outfits. Besides, you should not wear any excessive jewelry and avoid heavy makeup.

5/ Warm-up before yoga postures

Warm-up before yoga practice is required. If not, you will be at risk of straining your muscles. You should start by doing a few stretches to bring flexibility before doing more intense yoga postures.

Hobbies That Will Make You Happy

When you are stressed from work or life, it is a good time for you to have a hobby that helps you unwind. The followings are some hobbies that make you relaxed and challenge your mind.

  • Yoga

Yoga is one of fun hobbies that help you reduce stress and pressure after a busy day. There are different levels of yoga to be suitable for beginners to experts. 

Besides, there is a wide range of yoga that you can choose from, such as a more meditative yoga or a high powered yoga workout. When you practice your yoga moves, you will feel less stressed and more flexible. 

  • Swimming

Swimming is not only a sport but also an excellent hobby for everyone who wants to get into shape without being injured. You can float or wade in the water as well as doing laps and giving yourself a great overall workout. 

You should immediately go to public pools in most locations or check online for local pool memberships.

If you participate in a public pool, you can also join different activities such as synchronized swimming or water polo.

  • Biking

Biking is an excellent workout for you to relieve stress after a hard-working day. When pedaling around a park or joining a biking race, you can see more of your surroundings. You can take your bike, go to the next town, and enjoy some ice cream. Biking will help you burn calories and feel less guilty after eating sweets. Biking is better for the environment than driving that you can both save the planet and get into shape at the same time.

  • Woodworking 

This is a hobby that you can produce tangible results. You can turn wood into gifts and even sell them. Woodworking can include whittling or woodturning. You can also join a woodworking group near you to show your creativity and reduce stress. 

What to Wear to Join First Yoga Class?

Beginners always wonder what to wear when they the first time participate in a yoga class. This article will help them understand this question and be confident in taking part in the class.

You likely need to get decked out in designed yoga clothing before you come to class, that could not be farther from the truth. For the first class, you should wear items you have on hand and keep things as simple as possible. The followings are some tips:

Shoes: Yoga is needed a pair of shoes and is mostly done barefoot. Sometimes, you will see someone with some kind of sock or shoe; however, that is due to an injury or medical condition.

If you feel uncomfortable to take off your shoes in front of strangers, you can wear yoga socks. These special socks have non-slip grips that prevent you from slipping around.

Pants: There are many kinds of yoga pants. However, you should not run out and buy a special pair of pants before your first class. You can wear any comfortable exercise pants or shorts. You should avoid paints that do not stretch, like jeans.

After a few classes, you will decide what you need to wear, shorter, longer, looser, higher, or among others. That is a good time to go shopping.

Tops: A shirt that is a little bit fitted will work best for doing yoga. Big baggy t-shirts or loose-fitting workout shirts are not suitable for yoga since they will slide when you bend over.

You also should not wear sleeve tops that hinder you from the movement in the arms and shoulders. Besides, you can wear whatever kind of bra you want to exercise.

Hot Yoga: If you want to do hot yoga or Bikram, you should consider carefully when choosing gears. Those classes are organized in a hot room; therefore, you should not wear cotton apparel or long tops or pants. Those products will hold your heat close to your body.

You should wear shorts and moisture-wicking apparel to facilitate exercise. 

Benefits of Yoga for Seniors, Older Adults

Many people think that yoga is only suitable for younger adults because of a variety of complicated poses. Despite the benefits of yoga, most of older adults may not believe that they can practice.

However, many research and studies showed that it is safe for seniors to do yoga. Yoga is becoming more popular and popular for seniors, thanks to the many health benefits it provides. This exercise can be a great way for them to improve strength, flexibility, and range of motion.

Improve Chronic Pain: Yoga can help older adults manage the pain and symptoms of chronic illnesses, including arthritis. It helps build muscle strength and support the damaged joints.

Manage Weight: Many people become overweighed at the middle of their life. If you are struggling to fight the battle of the middle-aged bulge, yoga can be a solution. Studies showed that practicing yoga in at least 30 minutes a week can help seniors manage their weight better.

Reduce Stress: Older adults carry much tension in their neck, shoulders, and back. Yoga can become an effective way to help them relax their entire body and reduce the impact of stress.

Boost in Mood: Like other exercises, yoga can lift the spirits and improve their mood. Older adults who practice yoga regularly will find this to be accurate as it promotes breathing practices.

Lower Incidence of Hypertension: Many research showed that yoga could bring overall heart health benefits for seniors. Many older adults had mild to high blood pressure can reverse it by doing yoga. The yoga exercisers can lower their blood pressure and their bad cholesterol and triglycerides.

Manage Diabetes: Yoga can also help reduce the blood sugar levels of the elderly. Older adults who have diabetes saw an improvement in their disease after 40-day of doing yoga.

Amazing Benefits of Yoga in Schools (Part 2)

Today, we will continue learning about some benefits of yoga for students.

4/ Improve flexibility, Balance, Posture

Students usually sit down to study for long hours at a time. They also spend too much screen time, which can lead to incorrect posture. The failure in the posture in childhood can cause major anatomy complications in adult life.

Therefore, students should regularly practice various asanas to lead to correction of posture, enhance flexibility, and improve the balance. This is one of the most amazing benefits of yoga for school children.

5/ Correct Breathing Techniques

Breathing is fundamental to life. The way we breathe directly affects our overall well-being. Good breath positively influences our movement, posture, and ability to cope with stress.

Practicing pranayama and breathing exercises in yoga will help students learn at a young age to master the technique of breathing correctly and improve the quality of life.

6/ Promotes Mindfulness 

Mindfulness is a simple yoga exercise that you focus on the breath or direct the attention to the furthest sounds you can perceive. You can practice mindfulness at any time of the day, even for a few seconds. 

Mindfulness helps students reduce anxiety and stress. Kids can become more mindful via the use of creative and entertaining visualization techniques. 

7/ Encourage self-love and self-care

Yoga can heal from the inside rather than improve the appearance on the outside. Yoga can teach students to respect and love their bodies. It can teach them to self-love and self-care at a very young age. They can learn to be comfortable in their skin and nurture it well.

8/ Bring Peace of Mind

Students have to deal with a vastness of academic curriculum and many other extra-curricular activities and social life. Thanks to the daily practice of pranayama and mindfulness, they learn to effectively manage the different aspects of life, leading to a peace of mind. 

Amazing Benefits of Yoga in Schools (Part 1)

School students have youth on their side. However, they are still spared from the stresses and pressures of life. They have to sit at a desk for hours per day, finish the daily homework, studying and acing various tests, joining numerous extra-curricular activities. All cause their body and mind to tense up.

To reduce stress and anxiety, school students should do yoga and practice such sports frequently. That is one of the amazing benefits of yoga.

1/ Reduce stress, anxiety

Yoga can cease the mental chatter and reduce stress and anxiety, bringing profound benefits in every sphere of life. Therefore, yoga creates benefits for students who are stressed to outperform themselves and prove the worth every chance. 

Yoga can help students deal with their stress and bring some peace of mind. Students who regularly practice yoga are reportedly lower levels of stress and anxiety as well as improved academic performance. 

2/ Improve memory and attention

Yoga can help improve memory in both adults and children. Notably, the improvement of the memory function will better the academic performance in schoolchildren. Yoga can help improve their attention span and focus. 

In fact, yoga helps children suffering from attention deficit hyperactivity disorder (ADHD) reduce its core symptoms such as impulsivity, hyperactivity, and inattentiveness. Many ADHD patients can reduce their medication if they regularly do yoga. 

3/ Manage Weight

Nowadays, many children spend long hours on sedentary poses and consume a lot of fast food. Both of which are a by-product of the new lifestyle of youngsters. Therefore, yoga can help counterbalance this lifestyle.

Via regular yoga practice, children who are not keen on playing sports can manage a healthy weight. This helps children curb childhood obesity at a young age in a salubrious way.  

5 golden benefits of yoga to the practitioner

The modern world today gives us so much comfort in the learning and working facilities.

But besides that, this lifestyle has unintentionally dragged us into a fast-paced, hustle-bustling pace, and sometimes we forget to take care of ourselves.

Yoga is a discipline where we take a slower look at ourselves. Besides, it helps us to connect the body with the spirit. The following article, we will inform you in more detail about the benefits of Yoga.

7 lợi ích vàng của Yoga đến người tập-7

Mentally you will become more positive

If you face the problem of not getting enough sleep, then you have to start practicing yoga. It is a fact that practicing yoga helps you get proper sleep. In yoga there are breathing techniques, meditation helps you feel relaxed and in control of your mind.

If Yoga is your constant habit, your body will be protected from common diseases like hypoglycemia, migraines and anxiety, etc.

Many doctors also recommend practicing yoga to stay healthy or healthy. There are many celebrities and sports people practicing yoga to build their endurance and fitness to help reduce the risk of injury.

7 lợi ích vàng của Yoga đến người tập-1

Better immune system

In this age, bacteria are everywhere and if you want your body to be safe, boost your immune system.

People who do not eat food properly and are healthy will face the problem of bad immune system, it is difficult to prevent diseases when changing seasons.

Yoga helps you make your immune system improve. If the immune system is working properly, you will feel energetic and refreshed all day. This helps you to work properly at your office.

Yoga helps you to feel and control the breath

In Yoga, there are breathing exercises, called pranayama. These exercises can be effective to reduce our stress response, improve lung function and relax.

Many pranayamas emphasize slowing and deepening the breath, activating the body’s sympathetic system, or relaxing response. By changing our breathing patterns, we can significantly influence our body experience and respond to stress.

Improve blood circulation

Yoga is a great way to relax and keep your mind calm from stress, depression and anxiety.

In this era, many people face dementia, heart problems, migraines and many other problems. These problems only occur due to insufficient and irregular blood circulation into the body.

The various poses that work together with your breath and concentration will help your blood flow more evenly.

Improve flexibility and power

Yoga can improve flexibility and mobility and increase the range of body movement. Over time, ligaments, tendons and muscles stretch, increasing your elasticity and improving movement. Asana Yoga poses use every muscle on the body, increasing strength literally from head to toe. A daily yoga practice can also reduce muscle tension throughout your body.

Four Simple Steps to Start Yoga Practice at Home

There are a lot of things to learn, discover, and explore yoga. However, it is better for beginners to start simply and not let you be overwhelmed. The followings are four basic steps to start a yoga practice at home during the social distancing period.

1/ Learn how to breathe

Breath is the most important thing you should learn when doing yoga, especially when holding the postures. You should learn the basic Dirga pranayama breath. During yoga, you should breathe in and out through the nose into the belly. You can watch a video on YouTube and practice breathing when practicing yoga poses.  

2/ Start with a brief meditation, intention

First of all, you should sit in an easy pose or an accomplished pose or even any comfortable seating position. Then, you should take a few minutes to focus inwards of the meditations. Besides, you should set an intention, goal, or prayer before the beginning of meditation.

3/ Use basic and beginning level postures

You should make sure that you learn enough basic knowledge about yoga before trying any poses. You had better start with one of the warm-up sequences and try the simple postures such as seated twist, cat, dog, child, mountain, cobra, triangle, forward bend. You should change the new poses very slowly to avoid injuries.

4/ End with a relaxation pose

After doing the above-mentioned poses, you should end your yoga practice with a relaxation pose named Shavasana. You should rest on your back and consciously relax your body for about 5-5 minutes. You’d better practice a short seated meditation after Shavasana to integrate your yoga practice.

Tips for Beginners

You may feel awkward and strange for the first couple of times practicing yoga. It is necessary for beginners to be compassionate with yourself as footing in the pose and the breathing. Once you are comfortable with the practice, you may consider yoga a hobby and practice all leisure time.