Yoga searches on Google have increased by 4,500% since the start of the pandemic, in 2020. During the quarantine, many people have decided to try to bring yoga into their routine with online classes. However, with the health crisis under control, the practice used to end.
Much of the class giving up on yoga was justified: Going back to face-to-face activities broke the habit. On the other hand, the stretching mat and therapeutic effect in anxiety and moments of uncertainty are missed.
However, interest in starting or consolidating this habit has also grown: nowadays there is no shortage of gardening classes and studios full of students. If you have already practiced yoga or have never had the opportunity to include it in your routine, here are some tips to get you started, either at home or with the help of a teacher.
How to Include Yoga in Your Routine
Research Practice Methods
Many who know little about yoga also don’t realize that there are some styles of classes. The most popular in Brazil is hatha yoga, based on “traditional” yoga, with standing postures (asanas); vinyasa flow, which is more dynamic and even resembles a delicate dance; ashtanga vinyasa, which has fixed sets of asanas, divided into levels and with more challenging movement.
There is also hot yoga, which is gaining ground in the capitals – in São Paulo, for example, there are many studios with this profile. Basically, it’s a class that you practice in a well-heated room, 40 degrees or more. The style could be any of the ones presented, but it is probably the one that requires the most resistance.
After all, not all exercises are easy to do in the heat of a sauna. For this reason, teachers always encourage students to rest when necessary, as well as to be able to drink water between breaks.
Take Trial Lessons
Even if you don’t plan to practice yoga in a studio or with teachers, try some in-person classes. Doing an exercise in the classroom is good as it allows you to familiarize yourself and learn about the styles of yoga through the teacher’s guidance.
This advice is very important for those who have never done yoga before, because professional follow-up makes a big difference in the lives of those who started in the sport. After all, the master will be able to correct the situation and make the necessary adjustments, which will help to gain more independence and attentiveness when performing the movement.
Now, if you already have some experience with yoga, it is a case of adventure with online classes. There are many YouTube channels of great instructors offering lessons for all levels. However, it should be noted that this is not a substitute for personal experience. So be careful not to hurt yourself and respect your boundaries.
Set consistent times to make yoga part of your routine
Let those who have never complained of lack of time cast the first stone. In fact, our lives can be filled with different obligations. But, have you ever stopped to think how much time you waste fiddling with your cell phone watching content that you will soon forget?
Doing this thought and using it to your advantage will guarantee you more quality time, rest assured. To practice yoga it is not necessary to have a lot of availability during the day.
See how your routine is going and see the calmest moments to perform an exercise. After lunch right after you wake up and before you go to bed? It doesn’t matter, but it should make sense to you.
Start with short 15-minute workouts, but always at the same time. If you can’t do it every day, set the frequency to 3 times a week. Another piece of advice: View activity as essential to health, like brushing your teeth.
Some simple sequences, like sun salutations, are great for energizing, relaxing, and de-stressing.
Create an Enabling Environment
Outside of the studio, the conducive environment is one for your little rugs and you. Your home or other place may not always be quiet. This is why the time also needs to fit in the most suitable place to practice yoga.
To motivate yourself, you can bet on candles, incense and any other accessory that helps you connect with the present moment. Oh, and don’t forget to buy a good yoga mat, preferably EVA and thick for comfort.
Respect your limits
The urge doesn’t hurt. Whether in the studio or at home, we always tend to stretch or do more than our body allows. This is due to excitement, but also due to ego, which leads to self-competition.
Although the aspiration to get ahead is a good thing, we need to measure and understand our limitations. It is not overnight that you will gain more flexibility, strength, calm and all the other benefits of yoga.
Just like anything else in life, it is a building process that requires time, dedication, and patience in your body and mind. So don’t be discouraged if you still can’t do some poses.
Instead, appreciate the progression of the practice each day and celebrate when the habit becomes indispensable to the routine.
Positions to Start Your Yoga Journey
Adho Mukha Svanasana (Downward Facing Dog)
Start on all fours. Plant your toes on the ground, then lift your hips, butt toward the ceiling. Remember not to stretch your neck and stretch your spine. Stay for 30 seconds and relax your facial muscles well. As a result, your spine will feel longer, as will the backs of your legs (the backs of your thighs).
Virabhadrana II (Warrior II)
Warrior II Pose is excellent for building inner leg strength. Stand with your feet wide apart, 1 to 1.5 meters apart, and extend your arms to your sides. Then turn your right foot so that it is facing the short end of the mat.
The front heel should be in line with the middle of the back foot. Bend the front leg into a lunge position with the knee over the ankle and the toes pointed. Turn your head to the right so that you are looking at your right hand. Finally, hold for 30 seconds and repeat on the left side.
Balasana (child’s pose)
Sit on your heels and knees. Bring your chest to your thighs and your forehead to the floor. Extend your arms in front of you or behind you (whichever you prefer). The asana is very pleasurable, as it has the ability to relax and restore the spirit.
Tips for making yoga part of your routine
Keep in mind that yoga just requires more care, since you won’t have the support of a teacher to align your posture. Therefore, the above tips are more valuable for creating your own experience at home. Check out some of the channels that teach yoga for all levels below:
- Pri Leite Yoga: With hundreds of teaching classes, Pri Leite is a teacher on one of the most popular yoga channels in Brazil. Our short, simple and fun driving lessons are worth a try.
- Fernanda Yoga: The young instructor is another professional who offers various classes of excellent quality.
- Mudra Yoga: Teacher Raissa Zocal’s channel is also full of relaxing and uplifting meditations.