Starting exercise routines. Kundalini Yoga for Beginners

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For years, yoga has been seen as something exclusive to slim and highly flexible people, related only to vegetarians and people with great economic resources. But these days, the yoga system has reached many people who were outside these margins, and its benefits are being well accepted by many people around the world.

The first impression: don’t get frustrated, you are not in a competition

To begin with, we must bear in mind that you should not be frustrated by not having a slim or flexible enough body to practice this beautiful discipline. On the contrary, we must be clear that this millenary exercise is a way to achieve a flexible body, which improves circulation, breathing, awareness of the positioning of the spine and the extremities. It is a method that achieves many physical and mental improvements, without creating drastic changes, but gradually, so that the body assimilates it in the best way.

Get started with the help of an instructor

When you choose yoga as the discipline of physical conditioning, it is best and most recommended that you always do it in the company and direction of a qualified instructor. The instructor will guide you through a series of exercises to prepare the body: the limbs, muscles and breathing are among the most basic warm-up series you should start with. The correct and healthy positioning of the spine in each of the exercises and its coordination with the breath to create from this, fluid movements with deep inhalations and slow exhalations through the nose. All this previous exercise, which are preparatory exercises, is known as “psychophysical gymnastics”. It is a brief physical exercise, which although it helps a lot to the activation and awakening of the body for the postures, The yoga system is considered passive activity, so it should always be accompanied by other cardiovascular exercises. The most recommended: swimming, walking and the widely accepted “spinning”. An instructor’s guidance is also very helpful because in this way, they can correct you when you are in a position in which you may hurt yourself: correction of the joints, in the spine or when executing a movement. In addition, it is a great support for you to finish the routine: how many times did you use a CD at home and complete the routine, with the same spirit as when you started it? An instructor is constantly reminding us to hold deep breaths and slow exhales to oxygenate our bodies. The body needs more oxygen when it is in physical activity than when it is at rest. So it should always be accompanied with other cardiovascular exercises. The most recommended: swimming, walking and the widely accepted “spinning”. An instructor’s guidance is also very helpful because in this way, they can correct you when you are in a position in which you may hurt yourself: correction of the joints, in the spine or when executing a movement. In addition, it is a great support for you to finish the routine: how many times did you use a CD at home and complete the routine, with the same spirit as when you started it? An instructor is constantly reminding us to hold deep breaths and slow exhales to oxygenate our bodies. The body needs more oxygen when it is in physical activity than when it is at rest. So it should always be accompanied with other cardiovascular exercises. The most recommended: swimming, walking and the widely accepted “spinning”. An instructor’s guidance is also very helpful because in this way, she can correct you when you are in a position in which you can hurt yourself: correction of the joints, in the spine or when executing a movement. In addition, it is a great support for you to finish the routine: how many times did you use a CD at home and complete the routine, with the same spirit as when you started it? An instructor is constantly reminding us to hold deep breaths and slow exhales to oxygenate our bodies. The body needs more oxygen when it is in physical activity than when it is at rest. Walks and the much accepted “spinning”. An instructor’s guidance is also very helpful because in this way, they can correct you when you are in a position in which you may hurt yourself: correction of the joints, in the spine or when executing a movement. In addition, it is a great support for you to finish the routine: how many times did you use a CD at home and complete the routine, with the same spirit as when you started it? An instructor is constantly reminding us to hold deep breaths and slow exhales to oxygenate our bodies. The body needs more oxygen when it is in physical activity than when it is at rest. Walks and the much accepted “spinning”. An instructor’s guidance is also very helpful because in this way, they can correct you when you are in a position in which you may hurt yourself: correction of the joints, in the spine or when executing a movement. In addition, it is a great support for you to finish the routine: how many times did you use a CD at home and complete the routine, with the same spirit as when you started it? An instructor is constantly reminding us to hold deep breaths and slow exhales to oxygenate our bodies. The body needs more oxygen when it is in physical activity than when it is at rest. Correction of the joints, in the spine or when executing a movement. In addition, it is a great support for you to finish the routine: how many times did you use a CD at home and complete the routine, with the same spirit as when you started it? An instructor is constantly reminding us to hold deep breaths and slow exhales to oxygenate our bodies. The body needs more oxygen when it is in physical activity than when it is at rest. Correction of the joints, in the spine or when executing a movement. In addition, it is a great support for you to finish the routine: how many times did you use a CD at home and complete the routine, with the same spirit as when you started it? An instructor is constantly reminding us to hold deep breaths and slow exhales to oxygenate our bodies. The body needs more oxygen when it is in physical activity than when it is at rest.

Take care of your body and prevent injuries

Some contraindications are for example for people diagnosed with overweight, who have had some surgical intervention or are pregnant. In the case of overweight, a medical check-up should be considered and a little weight loss should be achieved before starting, to avoid considerable injury to the knees, wrists and other joints. When you have had surgery such as appendicitis, cesarean section or others, you should always have medical opinion, in addition to avoiding exercises that activate or contract the muscles in the area that has been operated on. If you are pregnant, you should consider specialized exercises or routines. There are always gyms for painless birthing techniques, early stimulation and yoga for pregnant women that are very helpful. If you are in your menstrual period, you should refrain from doing some exercises,

The magic of the Kundalini

In the more specific case of Kundalini Yoga, you should appreciate your attention to the spine, as it is the axis and center of your wonderful body. This is where we focus our point of attention. Every posture you do and every movement you develop with your breath, you must pay attention to the possibilities of the spine: if it is in a round position, if it is as open as it unrolls from the tailbone, if it looks for the sides, or if it turns gentle twists that massage and stimulate the nervous system. Kundalini yoga allows you to feel more consciously the fluid passage of your energy through the spine, and the work of the visualizations is very helpful. Find a comfortable posture, whether sitting or lying down, and try to lengthen your spine, feeling with each inhalation and each exhalation, the constant and uninterrupted passage of light and heat. Close your eyes and visualize it. The Kundalini energy is itself, the energy that is within you, your life energy, and the spine is the main road or path of it. This helps you think in your day to day to keep your spine unobstructed, long and growing so that the wonderful energy of your body travels without interruptions. You will feel in itself, free of tension, and the awareness of what is happening in your body, such as this magical energy called Kundalini, makes your day happy.

2 secrets: visualization and breathing

After this, try to pay attention, as we told you before, to the placement of the spine in each posture or movement. Visualization of each of the vertebrae is helpful for body awareness and understanding of movement. Feel the difference between each of your placements. Breathing is the secret to feeling that you constantly consciously pump this energy to your entire body, and it is better than if we do it automatically or if we contain it.

Above all, we recommend that you do not get frustrated if the first day you cannot do all the exercises or postures, remember that you are not in a competition and that all bodies are different. In addition, you must tell the instructor who is in charge of the session, if you have any injury, your menstrual period, illness or recent surgery; this way she can tell you whether or not you can do some exercises or postures. For the rest, enjoy exploring your body and all its possibilities of movement!

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