International Yoga Day 2023How to start your yoga journey, expert shares simple tips

By Medha ChawlaIt is never too late to learn anything. The common saying holds true for yoga practice as well. As the world celebrates International Yoga Day today (June 21), you can embrace it as the perfect occasion to embark on your yoga journey if you haven’t yet, and relish its ample health benefits.

Yoga, as you may already know, can transform your health on many levels. It can help improve your strength, body flexibility and mind-body awareness, boost your immunity and reduce your risk of several health issues including heart disease. It can also help conquer stress and relieve issues such as back pain.

“It can be a great activity for people of all ages and can even become an integral part of treatment for those recovering from surgery or living with a chronic condition,” says Dr Narendra Shetty, Chief Wellness Officer at Kshemavana – a naturopathy wellness retreat in Neelamangala, Bangalore.

Do you also want to bring a change in your lifestyle and adopt yoga, but don’t know where to start? Fret not. We spoke to Dr Narendra Shetty who shared several easy tips that you can follow. But firstly, Dr Shetty wants you to know that yoga is more than just a workout.

“It’s actually a combination of four componentspostures (like tree pose), breathing practices, deep relaxation, and meditation that can transform your health on many different levels,” he says.

Starting a yoga journey can be a rewarding experience. Here are some tips to help you get started:

• First up, you need to find a comfortable place to practice. You can do it at home, at a local yoga studio, or outside in nature.
• Set a goal for your yoga practice. It could be anything from improving flexibility to reducing stress.
• To begin your at-home yoga practice, you can follow a guided video. There are several resources available online, including free videos on YouTube.
• Devote a set amount of time to flow. Consistency is key when starting a yoga practice.
• Choose a yoga style or practice that works best for you. There are many different styles of yoga, so do some research to find one that resonates with you.
• Practice in a way that’s enjoyable for you. Yoga should be a fun and enjoyable experience, so make sure to listen to your body and do what feels good.
• You can start with yoga asanas such as Adho Mukha Svanasana (downward-facing dog), Balasana (child’s pose) and Savasana.

Some do’s and don’ts

Meanwhile, you should also take note of these general do’s and don’ts also shared by Dr Shetty to ensure smooth commencement of your yoga journey.

• Practice yoga asanas in the proper manner and correct posture to avail the benefits.
• Breathe through the nose unless specific instructions are given. Coordinate the breath with asana practice.
• Consciously note sensations in the body – the physical movement, the posture itself, breath control and synchronisation. “This is as essential to the practice of asana as it is to all yoga practices. The purpose of asana practice is to influence, integrate and harmonise all the levels of being,” Dr Shetty said.
• Asanas may be practised at any time of day except after meals. The best time, however, is two hours before and including sunrise.
• Your stomach should be empty while performing the yoga asanas. You should not practice asanas until at least three or four hours after food.
• Do not use a mattress that is spongy or filled with air, as it does not give sufficient support to the spine. You can use a yoga mat or a folded blanket of natural material for practice.
• “Never exert undue force while doing yoga asanas. Beginners may find their muscles stiff at first, but after several weeks of regular practice they will be surprised to find that their muscles are more supple,” Dr Shetty said.
• It is important to note that people with fractured bones or who are suffering from acute infections or backache, or chronic ailments such as stomach ulcers, tuberculosis, cardiac problems or hernia, and those recuperating from operations, should consult a yoga teacher or doctor before practising yoga asanas.
• If there is excessive pain in any part of the body, the asana should be terminated immediately and, if necessary, seek medical advice. Do not continue with the yoga asana if you feel discomfort.

Are you ready to start your yoga journey now?