How to make progress in yoga?
To make progress in yoga is a normal desire of anyone who goes to yoga classes for beginners or learns the practice on his own. But many often do not understand what the first result of yoga should be, which can be considered progress in yoga. Someone is sure that the result of yoga classes must necessarily be the ability to perform very complex asanas, for example, a headstand, someone weighs himself daily and expects to quickly see a noticeable weight loss, someone is trying to fix the moment when it becomes clear that regular meditation really helps cope in stressful situations.

Experienced practitioners say that the ideal result of yoga is primarily the pleasure of the process itself, then the rest of the goals, (and all of them somehow come down to improving the physical condition and feeling inner harmony), are achieved by themselves. But there are also a number of objective factors that make it clear - all efforts are constructive and aimed at moving forward. Teachers of the ONE YOGA NYC Studio in Downtown have prepared a number of recommendations with which you can assess the progress of yoga classes and avoid backsliding.
Know your current level of practice and choose the right goal

Whether there is a result from yoga classes can be understood by analyzing your state "before and after". If you do wellness yoga , then the progress will be signaled by your own body. For example, if you felt back pain before yoga classes, clamps in the cervical region, then once you feel freedom of movement and special comfort in the body after regular training, you realize that there is a result.

The same way you can understand that comprehending the basics of meditation and by practicing regularly, you somehow miraculously stopped worrying about trifles, began to easily find a common language with parents and children, and at night you stopped being tortured by insomnia.

It is important for a person to see that all his labors are not in vain. But if you are just at the beginning of the journey, it is worth determining your level of training and setting a real goal. The philosophy of yoga is based on the fact that nothing is impossible for a person.
Therefore, even if you have never done sports and have repeatedly been convinced that flexibility and stretching are not your strong side, with regular training and diligence, over time any asana, even one that at this stage seems almost impossible, will become possible. It is also important to understand that in yoga, any pose has simpler options. Therefore, starting with a simpler one and gradually complicating the task, you will be able to really feel your own progress.
Get instructions from the trainer

To get the maximum effect from yoga classes , it is important to use a set of exercises, which will develop various skills: strength, flexibility, balance, and so on. Doing it on your own, without an experienced mentor, is not just difficult, but also fraught with injury. Therefore, the best option is classes with a trainer. The teachers of our Studio in New York are always ready to choose an individual set of classes, taking into account physical fitness, doctors' diagnoses,
they also will advise what kind of yoga clothes will be as suitable as possible, and in general will become a real guide to the world of yoga.

Getting professional support in mastering practices makes it much easier to assess your progress and not give up if something fails at first .

Our coaches advise you to keep a diary in which to record your achievements, take photos or record videos from time to time, especially if you are moving to a next level of your practice. This makes it easier to see and evaluate your achievements.

Regularity of practice and a reasonable approach

Any kind of sports gives results if you practice regularly. The same rule applies in yoga. It is impossible to act on the principle "I will miss today, and tomorrow I will catch up and do twice as much." Experts call this psychological manipulation, which does not benefit the body. Doing jerks, the body gets a huge stress, reducing to zero all previous results.
Therefore, regular training is the main way to progress.

Of course, every person has situations when he feels not enough energy to practice asanas.
In this case, "sedentary" technicians come to the rescue. In yoga, you can always find a way to improve yourself by adapting classes to yourself. One should also not forget one of the most important rules of yoga – nonviolence over yourself and a reasonable approach to the body. Do not overdo with power asanas if you do not feel enough energy for this.
Start and finish your practice mindfully

While practicing, it is important to adhere to the principles of yoga step by step . The algorithm is not that complicated.
Before each lesson, you need to sit in any comfortable meditative position, the spine should be straight. It is important to close your eyes and concentrate on your breathing for a few minutes. We breathe deeply, repeating the OM mantra three times.

Do not ignore the warm-up before performing the main complex. Thanks to proper stretching and warming up, you can move faster in performing more complex asanas.

After the practice, it is necessary to take the Savasana pose. It is important to relax as much
as possible, allowing breathing and heartbeat to return to normal. Only then you can turn on your side and carefully get up.

Move slowly

The main purpose of yoga classes is to expand spiritual and bodily consciousness with the help of asanas and proper breathing. If you are just starting to practice, it is better to choose slower exercises, while developing muscle flexibility, being aware of your breathing.
Dynamic asanas are suitable for more experienced yogis who have a certain level of flexibility and already know how to breathe calmly even in the fast rhythm of transitions from one pose to another.

Proper breathing is of particular importance in yoga classes. The whole practice is based on deep full-fledged breathing, so the control of inhalation and exhalation becomes the starting point of work in asanas. By the way, for beginners, the opportunity to master breathing techniques in yoga is one of the key arguments of classes with a coach, and not independently. Since the coach always orients how to do it correctly and points out mistakes.

Without proper breathing – steady, comfortable and deep – performing asanas will not bring much benefit. In yoga, breathing is the main link between the body and mind. It is believed that frequent breathing contributes to the restlessness of the mind, and deep breathing, on the contrary, calms it. It is a calm mind that allows all initiatives to be effective.

Power and sleep mode

To adhere to a balanced diet and sleep regime is necessary for anyone to feel healthy and rested, but for those who practice yoga, this rule is one of the key. To make progress in yoga, it is important to pay more attention to what and when you eat, as well as when you go to bed and when you wake up.

The yogi's diet consists mainly of fresh vegetables and fruits, greens, legumes, grain bread, high-quality protein and sources of iron. Meat of animals and birds are trying to completely exclude. It is not recommended to eat canned, fried, spicy food. Important rules to follow:
  • do not overeat,
  • have dinner no later than two hours before bedtime,
  • do not drink water
  • during meals,
  • chew food thoroughly,
  • do not overindulge tea and coffee (no more than two cups a day).
  • Alcohol and smoking should be completely abandoned.

Discipline in relation to rest is also required, since the physical and psychological state directly depends on the quality of sleep. If a person goes to bed late, he does not have time to rest, even if he wakes up late, because in the late hours the body produces little melatonin – the hormone responsible for regulating sleep and wakefulness cycles. Its insufficient level leads to the fact that the psyche recovers worse and the next day in the morning a person
does not feel rested.

Yoga teachers advise not to neglect this rule, since sleep disorders can lead to serious diseases in the body, and yoga classes themselves will not bring the expected result.
Don't get hung up on the results

Instructors of One Yoga NYC Classes it is advised to focus less on the results, since high expectations automatically provoke the fear of failure,and this negatively affects the psyche, and can lead to physical injuries during training. It is important to praise yourself for each activity, get maximum pleasure from it, and the result will not take long to wait.
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