Can you learn yoga without an instructor? Yoga is a unique type of physical activity, where the element of focus and inner harmony plays an extremely important role. The exercises themselves don't seem particularly complicated. So, can you learn them without the help of an instructor?
Can you practice yoga by yourself?
Of course you can. The vast majority of people exercise on their own, at home or outdoors in favorable weather. The only problem may be taking the first step - learning positions, proper breathing, controlling the correct postures. But, is an online guide, book or even a resource like YouTube enough for this? Most instructors would doubt it.
15 minutes a day for health and relaxation
Yoga is beneficial for the muscles, spine, figure and of course the mind. A quarter of an hour a day devoted to practicing yoga seems ridiculously short compared to a typical sports training usually lasting no less than 45 minutes. And yet, those minutes spent practicing a few positions and breathing properly can do a lot more for you than an intense sweat workout.
What will yoga give you?
Improvement of the body's efficiency - the whole body strengthens, becomes more flexible and supple, which makes it less susceptible to injuries.
Harmonious development of the whole body - unlike many other sports, yoga will not allow you to "forget" about any muscle group.
Beautiful figure, fluidity of movement - most positions in yoga require the so-called elongated spine, i.e., special attention to proper posture. The distances between the vertebrae increase, the pressure on the intervertebral discs is reduced. We often feel taller and more relaxed after a decent yoga session.
Reduction of pain in the back, shoulder girdle, muscle tension.
Reducing stress, a way to calm down emotionally - yoga is a great way to distance yourself from the hustle and bustle of everyday life.
What can be a problem with self-study then?
The simple answer is that although they look quite simple in the instructional videos, learning a position that allows for free, deep breathing and relative comfort can be difficult for an absolute beginner. It is better to use the experience of another person practicing or an instructor who will correct mistakes at the very beginning.
Selection of such position that will work at the very beginning of yoga practice can often bring benefit instead of harm and vice versa.
The ability to focus, concentrate on the exercise performed - for people used to a dynamic form of movement, learning to be calm and looking for harmony in it may not be that easy. Beginners often admit that they have a reflex to constantly control time, instead of focusing on their own feelings and correctness.
Where to start?
- Comfortable clothes and an exercise mat - this is essential. You don't have to buy a professional mat right away, a camping bed or an unfolded blanket will suffice for the first few sessions. It is worth remembering, however, that the function of the mat is primarily to ensure stability (therefore it should have a non-slip layer and insulation from the cold ground (muscles and joints are more flexible in the heat).
- Ventilated, quiet room away from devices that can distract us - phone, laptop, TV turned off or out of sight and hearing.
- Yoga is usually divided into breath work and body work. Breathing - according to the instructors - is better to practice in the morning, while learning positions and transitions is often easier in the afternoon, when the whole body is more "mobilized".
- Better more often and shorter than less often and longer. So it's better to do a short yoga session every day than a longer one every two or three days.
- Start by doing some of the simplest positions, such as Cat and Cow Pose, Cobra Pose, Forward Bend, Down Dog Pose, and Mountain Pose. Each of them has an excellent effect on stretching and relaxing joints and muscles. It is important to practice them calmly and take a few deep, relaxing breaths in each position. This is not a strength or acrobatic exercise; it is a position that the body is supposed to like and feel its beneficial properties.