Yoga for Beginners With Over 100 Yoga Poses (Boxed Set): Helps with Weight Loss, Meditation, Mindfulness and Chakras. Speedy Publishing

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СКАЧАТЬ is disrupt your classmates. The same goes for leaving early. If you do need to leave early for any reason, situate yourself near an exit door. Pick a time when the class is moving into a position, rather than when they are holding it, and leave as quietly as possible.

       Physical Condition

      It is very important to always be in tune with your body. Specifically, have a clear understanding of when it is okay to push yourself versus when you should just take it easy. Remember to consult with your physician before beginning any exercise class too, especially if you have had any recent injuries, illnesses, or physical conditions that may affect your ability to participate. If you do have some limitations due to a previous injury, and your physician has given their approval for you to do yoga, it is still a good idea to let your instructor know. This shows respect for your instructor, and helps him or her to know when you need modifications of certain poses.

       Session Conclusion

      When the class is over, this is not a signal to begin chatting or speaking loudly. Don't forget that yoga is not just a workout; it is also a calming experience; whatever your personal beliefs about meditation remember to respect your fellow classmates by quietly clearing up your things before leaving.

       Payment

      If payment is not done through a registration process, but rather on a class by class basis, make sure to sort it out before the beginning of your session.

       Yoga Glossary

      You may also find it very helpful to familiarize yourself with a glossary of yoga terms and positions before attending your first class. It is likely that the studio can provide this for you. Having a good understanding of the common terminology and poses can also make your first session feel a little less strange.

       Etiquette

      There are a few common sense etiquette guidelines to follow.

      Avoid wearing perfumes or scented deodorants. Strong smells are overwhelming when working out. Additionally, some of your fellow classmates, or even your instructor, may have a sensitivity or allergy to certain perfumes. If you worry about body odor, shower before coming to class and use an unscented deodorant.

      Take off your shoes before entering the class. Most studios have a locker or cubby for shoes, bags and other personal items not used during class.

      Turn off your cell phone and do not answer it during class. Yoga is not just about the workout, it is also about the ambience. A cell phone interruption of any kind during yoga is unsettling and won't be appreciated by anyone at the session, least of all your instructor.

      Go to the restroom before the class begins. Enough said.

      If time allows, meet the instructor before class. You may also want make him or her aware that it is your first time, and that you may need more focused attention on your form.

      Do not leave in the middle of a session unless it is an emergency. There is nothing more disruptive for your fellow yoga students.

      Chapter 5- Yoga- The Importance of Breathing Correctly

      Breathing may be the most important part of yoga. The clothes, mats, background music and positions do not matter if you are uncomfortable and restricted with each breathe. A unity of mind and body will not occur if your body is distracted by the need for more oxygen.

      Breathing is essential for life. Breathing is the most basic way we interact with our environment. We take in necessary gases for our functions, and expel necessary gases for other living things. Respiration occurs in all life forms from unicellular protists to plants and animals like us. A human can fast for days, weeks or even months with discipline. Currently, the world record for a human holding their breath the longest is 22 minutes.

      Breathing properly has an effect on your mind as well as your body. Fast, shallow breaths make a person aware of the small things and quick distractions. This breathing is done during strenuous workouts and when under stress. Slow deep breaths are used for sleeping and relaxation. This allows your brain to receive the most oxygen and higher brain functions like dreaming or imagining can become easier. Most people breathe slow shallow breaths for ordinary activities like talking or reading.

      When humans breathe we develop a habit of breathing with only our chest rising and falling. This leads to highly developed upper lung function at the expense of use of the rest of the lungs. This is inefficient as more air can be absorbed and exchanged in the lower lobes of the lungs. The average human lungs have five lobes and three of them are located in the bottom half of their respective lung.

      There are several types of breathing and each has a different purpose outside common respiration. The most common technique for deep relaxing breaths is abdominal breathing.

      The muscle that controls chest breathing is the diaphragm. It contracts downward and we inhale air. It relaxes and we exhale mainly water vapor and carbon-dioxide. By using our abdominal muscles to facilitate this process we can improve our oxygen intake and release our bodies from the stress and distraction of so many short, shallow breaths.

      With each inhalation we take in about twenty percent oxygen. Chest breathing reduces this to as low as 15 percent as the lower lung lobes have more alveolar branches to disperse the available oxygen. By allowing your abdominal muscles to fully relax we allow more air to be used by the lower branches. The slow, long, deep breathing also give more oxygen to you.

      What does this have to do with yoga? Yoga is a way of attaining union with the cosmic constant; the universe itself. Our five physical senses give us at the same moment too much incomplete information. Our eyes get the color of the apple. Our hands give us an impression of the texture and temperature. How do we get an impression of the energy and experience of the apple, which is a living thing? We meditate. To condition our bodies to acclimatize to our new awareness we use yoga. For yoga to be effective, we need to breathe correctly.

      For body conditioning, yoga is the ideal exercise for flexibility, balance, stamina and energy. Yoga relaxes you at the same time it stretches your muscles and strengthens your bones. If you follow the steps recommended by an experienced practitioner of yoga you will find that the basic move all positions and meditations require is breathing. Slow deep nourishing breaths. The unusual poses and enlightenment come later.

      Proper breathing begins with relaxing. Get in a comfortable position sitting on the floor or mat. Maintain good posture with your back straight and your arms out to the sides. When you have found comfort take a deep slow cleansing breath through your nose. Be aware how your muscles feel as you breathe in. When you feel full to bursting exhale at the same rate you inhaled being careful not to hold your breath between inhalation and exhaling.

      To see if you are inhaling into your lower lobes place one hand over your chest below your sternum or breastbone. Place another hand over your abdomen an inch below your navel. Take a slow, deep breath through your nose. Your hand over your abdomen should rise higher than your hand over your chest. If it is difficult to tell, try lying down flat until you have the technique correct.

      Repeat this ten times. With each breath try to evaluate the muscles you are using to inhale and exhale. Are they your chest, back or lower abdominal? Try to gently contract your abdominal muscles as you exhale to the count of five. If you need to work up to five that is fine. You are retraining your breathing and progress can be at your own pace.

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