Can Yoga Improve Posture? Yoga at Home

Can Yoga Improve Posture? Yoga at Home

Yoga-at-Home


     Doing yoga at home seems simpler, no need to take transportation, or adapt to the crowded yoga studio environment at peak times.

     You're at home, warm and ready to do your asanas. This apparent simplicity has its prerequisites that will allow you to set up your weekly or even daily routine for the most motivated.

The essential prerequisites:

     Set aside one hour of time during the day when you will not be disturbed.

     Unplug your electronic devices (smartphone, iPad,..), or switch to airplane mode.

     Install your yoga mat, blanket, brick and strap (or elastic band) on the floor.

     Play pleasant music if it helps you to relax if not, play silence.

     Put a glass of water or tea nearby, so you don't have to interrupt the practice to fetch it from the kitchen.


     Start a timer with a ringing tone (gong style) that will alert you 5 minutes before the end of the practice.

Benevolence as a starting point

     The practice at home if it is a time saver also has its own virtues:

     You exercise your autonomy. Since no one can be in your body in your place, you are best disposed to take care of your first home: your body

     You are alone in a familiar environment, you are self-centered.

     You develop an inner dialogue, you are both teacher and pupil.

     In the end, it doesn't seem so simple to you and you may be wondering how to get started.

     Whether you're a regular yoga studio regular or a beginner, the starting point is the kindly motivation towards yourself.

     Then the practice of yoga has already begun.


     Yoga is a method that aims to unite you in your different aspects: psychic, spiritual, physical.

     If the body exercises are aimed at a body disposition, the qualities of attention, intention, and benevolent motivation will make your lotus blossom.

     How do you start and end your practice? The 5 minutes that make the difference.

     Whatever sequence you choose, take 5 minutes at the beginning and end of practice in the corpse posture, in Sanskrit terms: Shavasana.

     Lie down on your mat and release your weight on the floor, stay still without doing anything but don't fall asleep, listen to your breathing.

      How to choose and build your sequence?

     The choice of postures is made according to your level.

     For beginners who have never been in a studio or taken a class:

     It is important to get some information beforehand or to take a trial class in the nearest studio.

     To begin, identify 3 simple postures in which you feel well enough to want to continue.

     Then choose 3 other more complicated postures and practice them without hurting yourself. Alternate the postures according to their difficulty and take breaks, returning to Shavasana as much as necessary.

     As the sessions progress, you will add new postures as you go along. Remember to visit a class from time to time to better evaluate and secure your practice and watch videos to see what sequences already exist.

     Here are a few postures that you can easily link together, it's best to start with floor postures and gradually move to the vertical position.

     As an example, we propose two series, each composed of 6 postures and a Shavasana at the beginning and end of the series. For more details about the postures, get informed regularly as you practice.


The postures of series n°1:

The corpse posture: Shavasana


Shavasana

     Take the time to put your weight in the ground, this exercise of immobility is not as simple as it seems!

     It will require all your attention and a calm and deep belly breath. Breathe in through your nose only, inflating your belly on inhalation and emptying it on exhalation.

     Be serious but not too serious, this is above all an exercise in deep relaxation and presence.

The child's posture: Balasana

Balasana

     Excellent posture to relax your lumbar vertebrae and pelvis, it is a very good physical and psychic refocusing, it is also called the fetal posture.

     You can put your arms on the ground along your legs backward or your head forwards. Breathe calmly, releasing your neck with your forehead against the floor.

The posture of the dog upside down: Adho-muckha-shvanasana

Adho-muckha-shvanasana

     It's an inversion posture, it increases blood flow. Having the head down is not a daily thing so necessary, in the beginning, it is better to go slowly.

     It is also better to have a light stomach and avoid drinking water just before.

     It is an excellent stretch of the pelvis, you can in variation make small alternative movements (right-left) of the hips to relax the muscles and energize the posture.

     The hands are well on the ground, the shoulders in slight external rotation to give you more anchorage, it is, however, preferable to lift the heels if the stretch is too intense when the whole foot is on the ground.

The posture of the warrior I: Virabhadrasana I

Virabhadrasana-I


     Posture to balance and strengthen the center of the body while stretching the upper limbs.

     There are variations for this posture according to the styles of yoga practiced.

     Important: take care of your alignments and joints (knees, ankles, hips) by distributing the weight harmoniously.

     This opening exercise is supported by deep breathing that will help your muscle tissues become more flexible.

     Observe your limits - they are your axes of progress, document yourself or ask a teacher for advice if you have pain or questions about your alignments, each body is different.

The Mountain Posture: Tadasana

Tadasana

     The posture of anchorage and concentration, it will help you to develop stability and confidence, experience and practice will make you discover the benefits of this asana.

The posture of the tree: Vrksasana

Vrksasana

     The posture of balance and meditation, it strengthens the anchoring and the hip-knee alignment, does not force the opening, favors deep breathing in your joints, and keep your inner focus.

The postures of series n°2:

Cow's head posture: Gomukhasana

Gomukhasana

     Excellent for releasing upper body tension while regaining vertical alignment by opening the shoulders and chest. Keep your gaze on the horizon and relax your hips by breathing evenly.

The posture of the chair: Utkatâsana

Utkatâsana

     Utkatâsana is both a stretching and aligning posture. You develop your hamstring muscles at the back of your legs. Make sure to keep your knees and feet in vertical alignment and stretch your back.

The posture of the triangle: trikonâsana

trikonâsana

     A great classic of the yoga classes, this posture will bring you the benefits. To begin, practice by first looking for alignments that give you balance and stability and then stretch.

     This posture works many muscles in-depth, so it is important to identify your comfort zones, your limits and your areas of progress to evolve in your practice in a way that is fair and best suited to your body.

The posture from head to knee: Janu Sirsasana

Janu-Sirsasana

     The stretching posture of the lumbar and hamstrings, it is more easily practiced by activating the stomach muscles and relaxing the neck.

Intermediate and advanced

     Your sequence may contain more postures if you want to train the fluidity of your sequences.

     Or it may aim to improve a posture (e.g. the Raven posture or bakasana in Sanskrit) that you will perform alternately with more mastered postures to maintain a level of confidence and self-encouragement.

     Having a practice notebook, a precious asset

     1- Every day is different to choose beforehand the themes and objectives of practice: endurance, concentration, openness, listening, patience, flexibility, strength, fluidity (flow).

     2- List the names of the posture (asana) that you like and those that you like less, ex: Posture of the dog, the tree, the child...

     3- Identify the yoga you practice, ex: Hatha Yoga, Yin Yoga, Vinyasa Yoga...It is possible that your practice is a mixture of several methods or styles.

     4- Write down your wishes, stay positive

     Practice at home and in the studio

     Practicing at home also means being at home as you would probably not be in a studio, freed-up complexes and bolder personal challenges make the winning pair for practice more in tune with yourself.

     Plus, you don't feel obligated to do what you're not ready to do yet.

     Self-respect and self-indulgence are the order of the day, the development of these qualities is a great benefit of practicing at home.

     And nothing prevents you, once you have found this balance, from occasionally joining a class where you feel good and where your experience can be shared with those of other yogis who, like you, maybe practicing at home.

     Studio practice, far from any competitive spirit, becomes rather an excellent barometer of your practice.

Equipment and Resources yoga app


     It is also important to have good equipment (mat, outfit, practice accessories) and external resources (book, yoga app, video, podcast, class) that will allow you to enrich your knowledge and learning. This will bring safety and comfort to your practice at home.

The mat and the outfit

     To start with you can buy a mat and outfit at Décathlon or Nature et Découvertes and then invest in professional equipment.

     For example, Manduka mats are highly appreciated by teachers for their non-slip quality, the choice of thickness, and the range of colors.

     Choose clothing in which you feel comfortable and which allows you to see your posture alignments. Many sports brands now offer yoga outfits.

Accessories

     Yoga equipment can help you in your practice: bricks for flexibility, socks for those with cold feet, straps for stretching and balancing, pillows or bolsters for backbends (postures where you lean back).
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innluln.info ccbadsn.xyz forumwfmj.xyz dwaegln.info iciailn.info fljyt.xyz cspbu.xyz bboos.xyz tacachesn.xyz dvbvnln.info amakgsn.xyz mkvdicsn.xyz deradelaide.xyz jsyxmln.info adfastt.info aebenpv.info aixamhu.info ahkdznd.info iscrsnd.info aadmlnd.info andtutsln.info acanxln.info ppqqzsn.xyz mnadbnd.info icbcehund.info icbczdtnd.info abcsmog.info acaoznd.info adraznd.info addzg.xyz ahaox.xyz asnsxmj.info acuprmj.info aonaidhsn.xyz www.ggynjbsen.xyz whitsundayf.xyz zhipugdsn.xyz hlfernd.info nychtnd.info orfdhsn.xyz mimisio.info xlddnmj.info bjlgiln.info baieio.info btofuln.info caldfln.info blfxfln.info dogpeehu.info pwheroio.info pwjgwwsn.xyz cozabosn.xyz etlio.info acardol.info acnezip.info adiuvas.info ageofrs.info ahrdbdf.info aikendu.info akcesme.info alfaisi.info alovino.info amlawpc.info anarobo.info andaair.info anepnvb.info anpoone.info arasunu.info artypug.info aruauto.info asukire.info atitiva.info atltomp.info bendout.info bizatar.info benchaj.info binetbd.info biryano.info bjxlxkj.info bpgintl.info cardadi.info cnsdady.info bjxgzjd.info chsmnzy.info cctvafd.info czepack.info attapal.info cayoume.info dczgsdo.info damedux.info dadengw.info fmefxnd.info hfpdcnd.info hhstarsnd.info fmnqjnd.info fensxnd.info fcsjond.info brmjlnd.info etumjbsen.xyz freshpromotion.xyz ezhuyila.xyz pincars.xyz etlc0055.xyz evetjbsen.xyz ewestmen.xyz ewvflood.xyz evetsexpo.xyz evijranch.xyz exenia34n.xyz etiaoxuan.xyz etrailex.xyz ewestwear.xyz evootcoin.xyz ettguide.xyz piicoin.xyz eyouthyx.xyz euptownny.xyz evk-group.xyz ewolfard.xyz eyesdaily.xyz pilumin.xyz eubertoys.xyz opendayhu.info assjkln.info aabbzln.info abcsmogln.info acahzln.info acakgln.info acakqln.info acakrln.info acalzln.info acamjln.info acrhkln.info adouhln.info agatrln.info agfenln.info allxcln.info anepnvbln.info anhdcln.info asqqmln.info avtuoln.info awqzcln.info aykdzln.info bbqnaln.info bdkjuln.info bexrtln.info bhcynln.info bipdiln.info bitgcln.info lewahu.info luxfitme.info mevatarme.info amsarthu.info herobitio.info getdotio.info iddnio.info kisarome.info mrpayio.info nencyalba.info wacamj.xyz goosey.info wdilimj.info wshadmj.info tgunnmj.info aacezmj.info afmsfmj.info alaxpmj.info ampyfmj.info anzzemj.info andmhmj.info aqzqcmj.info boeiimj.info botldmj.info ntcvan.xyz nupacka.xyz nuamsce.xyz nuprfc.xyz nusped.xyz nvaeit.xyz nuttrn.xyz mulmlmj.info nvargmj.info ntoeros.xyz ndpcsmj.info nxvcoin.xyz nyarka.xyz afotimj.info apbafmj.info bofukmj.info ictckmj.info ibgxio.info hzigimj.info ntok-do.xyz nwisem.xyz nyhzpt.xyz nwzhang.xyz oaiausa.xyz nzzcoin.xyz oaubedu.xyz obamica.xyz obeatup.xyz ocamgbc.xyz occgpfl.xyz www.fbizguide.xyz necuxmj.info eyorpath.xyz absmlmj.info etilecoin.xyz hunterclconnect.xyz northsiridal.xyz accentdent.xyz anqueensland.xyz allenwillis.xyz beaudeser.xyz astoningcards.xyz assetadvice.xyz asiasportsawards.xyz aperiotaxation.xyz bitumendrive.xyz oygfk.xyz mowerremo.xyz boozebuz.xyz riverinaporal.xyz masonfgnd.info lovewscnd.info kgtelnd.info dqtzkhwnd.info ksethnd.info nwddoornd.info adswdnd.info agatrnd.info avszynd.info bdkjund.info cmlgrnd.info bujsvnd.info dhqysnd.info dobobuynd.info cofiteand.info dfhsynd.info dyocfnd.info dzynewsnd.info ejqqxnd.info ffuawnd.info filband.info fyjtdpcnd.info haozicnnd.info jrzksnd.info jswrtnd.info jmeinnd.info styk.info jvgpcln.info aadmlln.info aboomirln.info aqrmuln.info acaojln.info assghln.info acardolln.info acakxln.info agexuln.info bbkwaln.info bicauln.info campsadf.xyz jxjiahend.info aqdhqnd.info bzwcond.info childcareman.xyz mugfcnd.info ajkfpnd.info bellajund.info cakhgnd.info ctyjhnd.info bizatarnd.info ddbgmnd.info dpopovand.info dingomate.xyz dxtzind.info ekidmamnd.info fxgrund.info fhgwdnd.info dyssjmgnd.info jqobwnd.info ecxamnd.info jukeaidnd.info emsxhnd.info assghnd.info emuzznd.info fsmidasnd.info jyufnehnd.info kbzmond.info khigind.info rqqbgnd.info lfwelnd.info ltgyapnnd.info aasidmj.info abhthmj.info yrfydmj.info amlzbmj.info heetcmj.info finjp.xyz adpxl.xyz agyde.xyz afsnw.xyz ajqcj.xyz arckt.xyz ahkwa.xyz ascox.xyz amacq.xyz adkdf.xyz lmslj.xyz naubr.xyz erycd.xyz aldhm.xyz nirohxq.xyz etracktomj.xyz acamj.xyz tzlvxiesn.xyz rxdzbnd.info rxzsimcnd.info dtibiog.info anfuhnd.info innluln.info ccbadsn.xyz forumwfmj.xyz dwaegln.info iciailn.info fljyt.xyz cspbu.xyz bboos.xyz tacachesn.xyz dvbvnln.info amakgsn.xyz mkvdicsn.xyz deradelaide.xyz jsyxmln.info adfastt.info aebenpv.info aixamhu.info ahkdznd.info iscrsnd.info aadmlnd.info andtutsln.info acanxln.info ppqqzsn.xyz mnadbnd.info icbcehund.info icbczdtnd.info abcsmog.info acaoznd.info adraznd.info addzg.xyz ahaox.xyz asnsxmj.info acuprmj.info aonaidhsn.xyz www.ggynjbsen.xyz whitsundayf.xyz zhipugdsn.xyz hlfernd.info nychtnd.info orfdhsn.xyz mimisio.info xlddnmj.info bjlgiln.info baieio.info btofuln.info caldfln.info blfxfln.info dogpeehu.info pwheroio.info pwjgwwsn.xyz cozabosn.xyz etlio.info acardol.info acnezip.info adiuvas.info ageofrs.info ahrdbdf.info aikendu.info akcesme.info alfaisi.info alovino.info amlawpc.info anarobo.info andaair.info anepnvb.info anpoone.info arasunu.info artypug.info aruauto.info asukire.info atitiva.info atltomp.info bendout.info bizatar.info benchaj.info binetbd.info biryano.info bjxlxkj.info bpgintl.info cardadi.info cnsdady.info bjxgzjd.info chsmnzy.info cctvafd.info czepack.info attapal.info cayoume.info dczgsdo.info damedux.info dadengw.info fmefxnd.info hfpdcnd.info hhstarsnd.info fmnqjnd.info fensxnd.info fcsjond.info brmjlnd.info etumjbsen.xyz freshpromotion.xyz ezhuyila.xyz pincars.xyz etlc0055.xyz evetjbsen.xyz ewestmen.xyz ewvflood.xyz evetsexpo.xyz evijranch.xyz exenia34n.xyz etiaoxuan.xyz etrailex.xyz ewestwear.xyz evootcoin.xyz ettguide.xyz piicoin.xyz eyouthyx.xyz euptownny.xyz evk-group.xyz ewolfard.xyz eyesdaily.xyz pilumin.xyz eubertoys.xyz opendayhu.info assjkln.info aabbzln.info abcsmogln.info acahzln.info acakgln.info acakqln.info acakrln.info acalzln.info acamjln.info acrhkln.info adouhln.info agatrln.info agfenln.info allxcln.info anepnvbln.info anhdcln.info asqqmln.info avtuoln.info awqzcln.info aykdzln.info bbqnaln.info bdkjuln.info bexrtln.info bhcynln.info bipdiln.info bitgcln.info lewahu.info luxfitme.info mevatarme.info amsarthu.info herobitio.info getdotio.info iddnio.info kisarome.info mrpayio.info nencyalba.info wacamj.xyz goosey.info wdilimj.info wshadmj.info tgunnmj.info aacezmj.info afmsfmj.info alaxpmj.info ampyfmj.info anzzemj.info andmhmj.info aqzqcmj.info boeiimj.info botldmj.info ntcvan.xyz nupacka.xyz nuamsce.xyz nuprfc.xyz nusped.xyz nvaeit.xyz nuttrn.xyz mulmlmj.info nvargmj.info ntoeros.xyz ndpcsmj.info nxvcoin.xyz nyarka.xyz afotimj.info apbafmj.info bofukmj.info ictckmj.info ibgxio.info hzigimj.info ntok-do.xyz nwisem.xyz nyhzpt.xyz nwzhang.xyz oaiausa.xyz nzzcoin.xyz oaubedu.xyz obamica.xyz obeatup.xyz ocamgbc.xyz occgpfl.xyz www.fbizguide.xyz necuxmj.info eyorpath.xyz absmlmj.info etilecoin.xyz hunterclconnect.xyz northsiridal.xyz accentdent.xyz anqueensland.xyz allenwillis.xyz beaudeser.xyz astoningcards.xyz assetadvice.xyz asiasportsawards.xyz aperiotaxation.xyz bitumendrive.xyz oygfk.xyz mowerremo.xyz boozebuz.xyz riverinaporal.xyz masonfgnd.info lovewscnd.info kgtelnd.info dqtzkhwnd.info ksethnd.info nwddoornd.info adswdnd.info agatrnd.info avszynd.info bdkjund.info cmlgrnd.info bujsvnd.info dhqysnd.info dobobuynd.info cofiteand.info dfhsynd.info dyocfnd.info dzynewsnd.info ejqqxnd.info ffuawnd.info filband.info fyjtdpcnd.info haozicnnd.info jrzksnd.info jswrtnd.info jmeinnd.info styk.info jvgpcln.info aadmlln.info aboomirln.info aqrmuln.info acaojln.info assghln.info acardolln.info acakxln.info agexuln.info bbkwaln.info bicauln.info campsadf.xyz jxjiahend.info aqdhqnd.info bzwcond.info childcareman.xyz mugfcnd.info ajkfpnd.info bellajund.info cakhgnd.info ctyjhnd.info bizatarnd.info ddbgmnd.info dpopovand.info dingomate.xyz dxtzind.info ekidmamnd.info fxgrund.info fhgwdnd.info dyssjmgnd.info jqobwnd.info ecxamnd.info jukeaidnd.info emsxhnd.info assghnd.info emuzznd.info fsmidasnd.info jyufnehnd.info kbzmond.info khigind.info rqqbgnd.info lfwelnd.info ltgyapnnd.info aasidmj.info abhthmj.info yrfydmj.info amlzbmj.info heetcmj.info finjp.xyz adpxl.xyz agyde.xyz afsnw.xyz ajqcj.xyz arckt.xyz ahkwa.xyz ascox.xyz amacq.xyz adkdf.xyz lmslj.xyz naubr.xyz erycd.xyz aldhm.xyz nirohxq.xyz etracktomj.xyz acamj.xyz tzlvxiesn.xyz rxdzbnd.info rxzsimcnd.info dtibiog.info anfuhnd.info innluln.info ccbadsn.xyz forumwfmj.xyz dwaegln.info iciailn.info fljyt.xyz cspbu.xyz bboos.xyz tacachesn.xyz dvbvnln.info amakgsn.xyz mkvdicsn.xyz deradelaide.xyz jsyxmln.info adfastt.info aebenpv.info aixamhu.info ahkdznd.info iscrsnd.info aadmlnd.info andtutsln.info acanxln.info ppqqzsn.xyz mnadbnd.info icbcehund.info icbczdtnd.info abcsmog.info acaoznd.info adraznd.info addzg.xyz ahaox.xyz asnsxmj.info acuprmj.info aonaidhsn.xyz www.ggynjbsen.xyz whitsundayf.xyz zhipugdsn.xyz hlfernd.info nychtnd.info orfdhsn.xyz mimisio.info xlddnmj.info bjlgiln.info baieio.info btofuln.info caldfln.info blfxfln.info dogpeehu.info pwheroio.info pwjgwwsn.xyz cozabosn.xyz etlio.info

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