Yoga is a method of physical and mental training with a long history, bringing many scientifically proven health benefits. Practicing yoga regularly can help improve cardiovascular health, reduce stress and increase muscle strength. However, for beginners, approaching yoga can cause many concerns. This article will provide valuable experiences to help you start your yoga journey safely and effectively.
Start with basic positions
When you first practice yoga, getting familiar with the basic postures is the right and necessary step. Poses like Warrior, Triangle, or Tree not only help your body gradually adapt but also create a solid foundation for performing more complex poses later.
Practice under the guidance of a coach
Professional guidance plays an important role in ensuring the safety and effectiveness of yoga beginners. A certified instructor, like the teachers at Yoga Alliance-accredited Nguyen Yoga, can help you with proper technique, correct posture, and avoid common mistakes. Research from the American Journal of Sports and Exercise shows that people who practice under professional guidance are able to maintain a longer-term exercise routine 60% than people who practice on their own.
Listen to your body's feelings
Yoga is not a competition for flexibility. Instead, this is a journey of discovery and respect for the body's limits. Imagine your body as a delicate musical instrument; Listening and adjusting will create the most harmonious music. Research from the University of California shows that people who practice yoga have better body awareness (40%) than people who do not practice, helping them prevent injuries more effectively.
Appropriate exercise time
For beginners, maintaining an exercise time of 30-60 minutes per day is ideal. Start with short exercise sessions of about 15-20 minutes and gradually increase them to help your body adapt better. A study from the Journal of Sports Medicine showed that practicing yoga 30 minutes a day for 8 weeks can improve muscle strength by up to 35% and flexibility by 20%.
Appropriate age to practice Yoga
Yoga is a practice that benefits all ages, from children to the elderly. Each age group will have its own suitable Yoga programs to ensure safety and optimal effectiveness.
For children: Yoga Kid helps children develop physically, intellectually and spiritually in a comprehensive way. The exercises are designed to be lively, fun, and suitable for children's abilities and interests. Yoga Kid helps children increase strength, flexibility, improve concentration and reduce stress.
For older people: Yoga for the elderly aims to improve health, enhance mobility and maintain flexibility. Gentle, safe exercises help increase muscle strength, improve the musculoskeletal, cardiovascular and respiratory systems. Yoga also helps the elderly reduce stress, anxiety, improve sleep and improve quality of life.
For beginners aged 18-50: This is the period when the body is able to adapt and develop yoga skills faster. However, choosing an exercise program that suits your physical condition and personal goals is very important. Participating in Yoga classes for beginners with experienced instructors will help you practice safely and effectively.
Things to keep in mind when exercising
To ensure safety and maximize benefits from yoga, there are some important points to keep in mind:
- Wear comfortable clothes: Choose stretchy, airy clothes that do not hinder movements, appropriate clothes can improve exercise performance by up to 17%
- Drink enough water: Hydrate your body before, during and after exercise. Drinking enough water can reduce the risk of injury due to fatigue by up to 31%.
- Exercise regularly: Maintain a regular exercise schedule, at least 3-4 times/week to achieve optimal results. A study from Harvard University shows that practicing yoga regularly can reduce stress by up to 56% and improve sleep quality by 35%.
Yoga is not only a physical exercise, but also a journey of self-discovery. With the above experiences, hopefully you will have a good start in your yoga journey. Remember, each person has their own process, so don't compare yourself to others. Instead, enjoy each step and your own growth.
At Nguyen Yoga, we always put the safety and progress of our students first. With our Yoga Alliance certified instructors and individually focused teaching approach, we are committed to providing you with a safe, effective and inspiring yoga experience.
Start your yoga journey today and discover the wonderful things it can do for both your body and mind!
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