“One of the ways to stay alert and feel good is to practice yoga on a mat. If you practice yoga regularly, a long rest is likely to negatively affect your progress, the body will forget the sensations of the practice and he affirms that you and your mind received as a result “, – explains Nadezhda Smokotina. – Therefore, I recommend allocating 15-20 minutes daily for warm-up, breathing practice or short meditation during the weekend to maintain the result.”
The expert gave some simple advice on the best way to organize the task.
1. Lay out a practice mat at home – it will be a reminder that you need to practice. The best time to practice is early in the morning when the body is awake and the adrenal glands release cortisol to reactivate the body after sleep. However, it is not critical if you fit the practice into your sleep schedule over the New Year holidays. It is better to exercise later than to cancel the practice altogether.
2. If you do not regularly play sports and do not practice yoga exercises, you can try to perform the complex “Surya Namaskar” or “sun salutation” – this is a structured set of not very difficult postures-asanas, in which asanas are performed alternately, in a certain sequence. “Surya Namaskar” is the gold standard of the resort for both beginners and advanced yoga lovers. With apparent simplicity, the complex perfectly exercises all muscle groups, develops flexibility and teaches concentration. In the classic version, this is a sequence of 12 asanas that are performed in a certain rhythm of breathing. The duration of a Sun Salutation circle can last between 40 seconds and 1 minute. Several cycles-circles are performed, so the duration of the practice can vary from 10 minutes to 1.5 hours, depending on the rhythm of breathing and the number of circles. The classic practice for long-term practitioners is 108 circles.
“For those immersed in yoga, Surya Namaskar is a dynamic concentration of the mind, a complex practice that combines asanas, mantra chanting, visualization, and concentration on sensations in different parts of the body, but doing only physical exercises has a positive effect. in the stretches. spine and strengthen the whole body as a whole,” explained Nadezhda Smokotina.
3. Yoga, in addition to physical activity, includes a number of principles, the observance of which on New Year’s holidays will also help to maintain good health. One of these principles is Ahimsa – non-violence. On New Year’s holidays, it is important to carefully monitor your body, not to overeat, to correct the state when saturation has already been reached.
Of course, it is not recommended to combine alcohol consumption and yoga. Before practices, it is better to prepare the body, clean it. Avoid alcohol at least 48 hours before class.
4. In case you have still taken a break from your group yoga classes during the New Year holidays, it is better to return to a group of a lower level than the one you attended previously. This will allow you to enter the practice smoothly, to avoid injury. If you practice on your own, then the first practice after a break should be twice as short as usual, then gradually increase the intensity and duration.