Yoga for Beginners
Gentle Home Practice in 15 Minutes a Day
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ℹ️ Este ebook está escrito em inglês.
O que você recebe
- 24 beginner poses with easier and stronger options
- 7 complete 15-minute sequences, one for every day of the week
- A 4-week plan with a practice tracker and weekly reflection
- Three simple breathing techniques to calm your mind
- How to use books, belts and cushions as props
- 5-minute practices for the desk, bedtime and stressful days
- A common-mistakes guide and a build-your-own formula
Start yoga at home with no experience, no flexibility and no studio required. This friendly guide shows you exactly what to do, one fifteen-minute session at a time.
You will learn 24 beginner poses, each with clear step-by-step cues and both an easier and a stronger option, plus simple ways to use household items as props. Three breathing techniques and four alignment ideas make every pose feel safer and calmer.
Then you get seven complete 15-minute sequences, one for each day of the week: wake up the spine, strong legs, open hips, balance and core, desk undo, a flowing practice and a restorative rest day. A four-week plan with a practice tracker and weekly reflection questions helps you turn them into a lasting habit.
You will also find short practices for your desk, bedtime, stressful moments and low-energy days, a common-mistakes table and honest answers to beginner questions.
Sumário
- Welcome: Fifteen Minutes Is Enough
- Setting Up Your Space and Practising Safely
- Breath and Body Basics
- Pose Library, Part 1: Standing Poses
- Pose Library, Part 2: Floor, Seated and Resting Poses
- Seven 15-Minute Sequences
- Your Four-Week Plan
- Yoga for Real-Life Moments
- Common Mistakes and Questions
- Where to Go From Here
Leia um trecho
Yoga is not only about shapes. The way you breathe and pay attention turns a stretch into a practice. Learn these basics and every pose will feel different. Unless you are told otherwise, breathe in and out through your nose, slowly and smoothly. If your nose is blocked, breathe gently through your mouth; comfort comes first. Lie on your back with knees bent. Place one hand on your belly and one on your chest. Breathe in and let your belly rise first, then your chest. Breathe out and let everything soften. Repeat ten times. This is a lovely way to begin and end every session. Sitting comfortably, breathe in for a count of four and out for a count of four. When that feels easy, lengthen the exhale to a count of six. A longer out-breath often feels calming. Do five to ten rounds. A helpful rule: inhale as you lift, open or lengthen; exhale as you fold, twist or release. Once you notice this pattern, the sequences in this book will feel natural. In each pose, quietly ask yourself: Where do I feel this? Am I breathing? Could I stay here for five breaths? That kind attention is the practice.
