If you haven’t heard of yoga, then you’ve probably been living in a cave or on a deserted island somewhere. The mega popular workout has become a go to for everyone from newborns to pensioners, but that doesn’t mean everyone knows what they’re doing when it comes to this ancient exercise. There are plenty of small mistakes that even seasoned professional yogi’s make. Good thing is, they are all relatively easy to fix!
Relying on DVD’s
It might seem like the easier option but yoga is like any new form of exercise you’re trying for the first time. It is a good idea if you want to make yoga a part of your regular routine that you take a couple of lessons. That way, when you go to practice at home you’ll have a solid foundation of knowledge to support you. If you do decide to go solo make sure you follow the instructors perfectly! You don’t want to get stuck in downward dog!
Continue to Page 3
If you’ve ever tried yoga you’ll know that sometimes without realising you hold your breath to concentrate. It’s a big no-no especially when the two most important aspects of yoga are breathing and stretching. Instead of holding your breathe, relax and let it happen naturally soon you’ll be as calm as Buddha!
Continue to Page 4
It can be intense, so be prepared
Yoga isn’t just stretching your muscles it is a workout! Go into your lesson or session with a positive attitude but also after having done a couple of pre-yoga stretches. Especially if you are going down the Bikram yoga route, you will need all the preparation you can get! Focus on your hamstring and biceps since they will be doing most of the work.
Continue to Page 5
Careful of your wrists!
They might seem like a second or third thought when it comes to yoga but your wrists end up carrying the bulk of your weight, especially when you’re first starting out. Be sure not to stretch them too far back, give them a rest every now and again or you could do a couple wrist stretches before as well!
Continue to Page 6
Downward dog is so much harder than it looks
It is probably one of the hardest poses you’ll come across in yoga. The main point to remember is to push your hips and core backwards so that the bulk of your weight isn’t on your arms but your legs instead. It will take time to master so don’t be too hard on yourself! Try some of the leg strengthening poses first before you tackle the infamous dog!
Continue to Page 7
Don’t overdo it
Yoga is about listening to what your body is telling you. One of the major benefits of regularly practicing Yoga is that you will slowly develop a better sense of self awareness of your own body. Don’t force it though, it will take time. The worst thing you can possibly do is to expect miracles after your first session.
Continue to Page 8
Eating before Yoga
Having a full stomach is never good idea just before you exercise, the same goes with Yoga. Not only will you feel seriously uncomfortable but you could potentially end up with cramps, bloating and unwanted gas. It’s best to have a light meal a few hours before but instead drink lots of water to keep your body hydrated.
Continue to Page 9
Skipping adult nap time
Seriously, if you have ever been to a Yoga class right at the end there is a cool down period of about five minutes but really you could stay as long as you want! Instead of rushing off to another appointment, take the time to relax and most importantly let your mind absorb what it just went through. Just don’t nod off or you’ll be shaken awake by a confused Yoga teacher.
Continue to Page 10
The best spot in the house is right up front…wrong!
Chances are if you’re a beginner its best to pop your mat in the back row, not only to observe other people but the teacher will wander around and help you out. If you are up the back of the class its easier for you and the teacher, plus there are less staring eyes! A common misconception about Yoga is that you have to constantly watch yourself in the mirror and that simply isn’t true.
Continue to Page 11
Not respecting your body during a yoga session
It can mean a lot of different things. Maybe you’re taking on a class beyond your ability level or not listening when your body says “I need rest” Over time you will become more in tune with what your body is telling you, it just takes time. It is also important to remember that yoga isn’t just about the 30 minutes you spend on the mat. It is also making sure you are taking care of your health, from staying hydrated to making healthy life choices, Yoga is a lifestyle.
Continue to Page 12
Not practicing enough
This is a mistake a lot of beginners make. Yoga should end up being a daily part of your life so when you first start it is vital that you practice regularly. That doesn’t mean you have to push yourself every day to your body’s limit but instead practice poses that you might be struggling with so that the next class you take, you are able to nail that downward dog! Start integrating it into your routine three times a week and eventually building up to every day, the more you practice the easier it will become!
Continue to Page 13
Not warming up correctly
This will leave your body over stretched and sore by the end of the session. Unlike a lot of other exercises that require a fair amount of warming up before you begin, with Yoga just by rolling your shoulders, stretching your wrists and starting off with the easier poses will be an adequate warm up. However, if you don’t warm up at all your body will be hating you by the end of the session! Take 5 minutes before the class to get the blood pumping!
Continue to Page 14
Compare your progress to others is a massive no-no
Yoga takes time, you’re probably not going to strut into class and immediately nail all the poses and you shouldn’t expect yourself to either! Remember that no matter how incredible the person next to you is doing, the only person you should be competing with is your yesterday self.
Continue to Page 15
It was the last slide. Thank you for reading!