For your first yoga preparation for park yoga or home yoga-It's very easy.
All you need is..
1. Comfortable quiet place. Find a time that you can be quiet. ( Try to turn off your mobile phone, so that you can focus on your yoga time.)
2. Nice grip yoga mat
that safe to not too slip on the floor.
3. Comfortable outfits.
No tight jeans or skirt, just normal comfortable mobile cloth is okay.
Now you are ready for yoga.
(To begin, if you have any injury or dealing with some health conditions, I would recommend you to discuss with your doctor.)
1. First, lay down on your back on the yoga mat with feet and arms apart about 45 degrees, opening your legs as wide as yoga mat and close your eyes gently.
2. Watch your breath and mind. Just observe your breath and mind to see how deeply you are breathing, how busy / calm your mind is.
3. Try not to stop what's in your mind, just observe without any judgement, then you will see a thought comes and goes, and comes over and over and slowly, naturally, your mind will start to be quieting itself.
4. Now, place your hand on your chest and the other hand on your stomach and take a long deep breath to see whether your chest rises first or stomach rises first. If your chest rises first, that means you are breathing is shallow and not breathing properly.
Try to send your breaths to your abdomen first, then chest next. We will do this few more times. It is called full- yogic breathing.
5. Take another a couple of deep breaths for next 5 mins.
Breathe in through nose, breathe out through nose.
As your breathe in, make sure your stomach expands first, then chest expands the next.
Keep the deep long breathing - Making your exhalation longer than inhalation if you can.
Focus your mind on your breathing.
Deep exhale - Deep inhale.
6. Release your hands and bring your hands back to 45 degrees position again.
Releasing all the tension in your body and relax in Savasana (Corpse Pose) for 7- 10mins.
7. Slowly bring your awareness back to the body, and your first yoga session is finished.
Namaste!
