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Have you heard a lot about yoga but don’t know where to start? The hardest part
of yoga is unfolding the mat.
But it’s still worth doing! The time has come to start practicing. The first
steps in yoga are the most important.
You will plunge into the practice of yoga, learn its basic principles and feel
the instant effect.
Nyoga is a video courses that makes it easy, fun and healthy to start doing
yoga!

Start doing yoga with Nyoga!

Why yoga? This is the best workout for body and mind.
By bringing yourself into excellent physical shape, you will also receive
harmony, wisdom and awareness.
Yoga gives willpower, motivation, energy and healthy ambitions.
It improves the quality of life – and you are able to endlessly enjoy the world
around you.

YOGA SAFETY

It is not recommended to eat solid food later than 4 hours before class. By
“dense” food, we mean a full meal of two or three courses, high in calories,
with lots of protein. After taking a “light meal” should pass 2-3 hours. A
“light meal” could be, for example, a salad of fresh vegetables, fruit, or some
rice or other cereal. If the feeling of hunger before class is too strong, it
makes no sense to endure through force, it is quite acceptable to drink a glass
of freshly squeezed juice, half a glass of milk, tea with honey, some fruits or
dried fruits in 40-60 minutes. You can also drink before the start of the class
within reasonable limits – about 100 ml of warm water. During class, you can
drink 1-2 sips every half hour, if you feel an urgent need.

Be sure to empty the bladder and intestines before class.
Drink and eat no earlier than half an hour after class. If workouts are held in
the evening, we strongly recommend that you only drink after class.

Personal well-being: listen to bodily sensations. After practice, slight pain
(whining) in the muscles is acceptable, which may increase the next day. Relief
will bring a warm shower or bath, a light massage, a 15-20 minute workout, or a
regular yoga class. Interrupting the practice due to muscle fatigue caused by
stress is not recommended. Particular attention should be paid to joint pain.
Mild discomfort is possible especially at the beginning of the practice. But
there shouldn’t be any pain. In case of persistent pain in the joints, stop the
practice and consult a doctor.

General safety rules in yoga.
These rules apply to all exercises without exception:

› Don’t exercise through pain and discomfort. This is the main, although not
sufficient, condition for safe practice. Pain is always a signal of an injury
that has occurred or is possible. To protect from damage is its natural meaning.
There is no situation when it would be useful and safe to endure pain during
yoga classes.
› Do not allow obvious sensations in the spine, joints and internal organs. If
moderate sensations in the muscles are quite acceptable, then the internal
organs are normally not felt by a person. They begin to appear only when the
disease. The same can be said about the joints and spine. Any sensations in
these areas are a signal of possible damage.
› Parts of the body that have suffered injury or disease need extra attention.
In these zones, even minimal overloads can harm, causing exacerbation or
re-injury. Avoid the slightest discomfort in them.
› Do not allow hypothermia of the body. Cold muscles are less elastic, and the
risk of damaging them is greatly increased. In addition, you can catch a cold,
because during relaxation, the body loses a lot of heat imperceptibly, because
the skin capillaries expand, and it seems to you that it is quite warm.
› Do not allow yourself to fall asleep in asanas. Although it is believed that
good relaxation is the basis of yoga, one should not turn off the mind in
asanas. Too deep a trance reduces sensitivity, as a result, yoga can cause
serious harm.
› Do not exercise after taking painkillers, drugs, or alcohol. These substances
reduce sensitivity, and as a result, you may not notice overload and injury.
› Be attentive when exercising, pay attention to the sensations of the body.
Most injuries occur due to inattention and poor sensitivity, when a person does
not notice the body’s signals of overload until they turn into obvious pain.
› The spine should be straight in most asanas. Although there are a small number
of postures where the back is bent, in most asanas the spine should be strictly
straight. In particular, this applies to all twists, bends, sitting and standing
postures. Any curvature of the spine in them creates an uneven load on the
ligaments and intervertebral discs and can cause injury.
› Avoid maximum amplitude in the movements of the joints and spine. Many yoga
adepts, seeking to develop flexibility, go far beyond the anatomically safe
range of motion. In this case, the load from the muscles passes to the joints
and ligaments, overstretching them. Stay within 70%-80% of maximum range when
bending, arching, and twisting.

Safety in standing poses

In standing poses, the knees are most often injured. This happens sometimes even
with very moderate practice. So here are some important rules:


› The feet should be parallel in body twisting poses such as Parivritta
Trikonasana, Virabhadrasana, etc. If the back foot turns outward, it creates a
twisting moment in the knee and injures the joint. For the knee, strong twisting
is not a physiological and safe movement.
› The knees should not straighten to the end and bend backwards in poses with
straight legs – Utthita Trikonasana, Ardha Chandrasana, etc.
› The knee should not protrude forward or fall inward in lunge poses, for
example, Virabhadrasana, etc. The knee should be located strictly above the heel
or slightly behind it.

Safety in sitting postures

In sitting postures, the knees are also most often injured, less often the ankle
joints. Especially in this sense, Padmasana (“lotus position”) and Virasana
(sitting between the heels) are dangerous. It is recommended to replace these
postures with softer versions of sitting postures. However, even soft sitting
postures can injure the knees if they are not mobile enough. In this case, you
can use a pillow or brick, which are placed under the buttocks and thereby
unload the knee joints. Another problem in sitting postures is excessive
exposure time, when the legs begin to numb. This can cause problems with the
innervation and blood supply to the legs. There are even cases of paralysis that
have arisen. Avoid excessively long stay in these poses, increase exposure
gradually.

Incline Safety

In slopes, the lower back most often suffers. This is especially dangerous when
sitting, for example, Paschimottanasana. Trying to bend as deeply as possible,
many slouch their backs, earning serious problems as a result – for example,
hernia of the lumbosacral spine, pinched sciatic nerve, etc. Make sure that
bending occurs in the hip joints, and not in the lower back. The back should be
straight and extended as far as possible. It is permissible to bend your knees
while doing this.

Safety in deflections

The most problematic parts of the body in backbends are the lower back and neck.
The fact is that the spine unbends unevenly along its length: the neck and lower
back are very mobile, and the thoracic region is almost motionless. In an effort
to arch the back more, practitioners can injure the lower back and neck. This is
especially true when bending while standing. It is important to follow a few
safety rules:


› In deep backbends, twist the pelvis forward and tighten the buttocks, this
will protect the lower back from overextension.
› Do not tilt your head back, the curve of the neck should be a natural
continuation of the curve of the back.
› Avoid strong sensations in the neck and lower back; you should have a
subjective sensation of uniform extension along the entire length of the spine.
› Do not slouch or raise your shoulders to your ears. They should be
straightened and freely folded back. Otherwise, you can cause a spasm of the
neck muscles.
› In backbends with support on the hands, do not unbend your arms to the end.
There should be a slight cushioning sensation in the elbows.

Twisting Safety

The first problem area in twisting is the spine. Too deep twisting, associated
with forced twisting of the body with the help of a hand and a stooped back, can
seriously injure the spine, provoking the appearance of hernias and instability
of the vertebrae.
Another, less obvious problem is the knees. In some standing poses, such as
Ardha Matsyendrasana, the knees are noticeably loaded and can be injured. AT
In this case, the same rules apply as in sitting postures: to unload the knees,
you can put a pillow or a brick under the pelvis. Here are the basic rules for
twisting:

› Don’t slouch your back. This unevenly distributes the load along the spine,
and can provoke spinal sprains and herniated discs.
› Do not twist yourself with your hands. Turn only due to the muscles of the
back, and with your hands support the body, but do not twist.
› In sitting crunches, both pelvic bones should be on the floor. If this is not
the case, place a pillow or brick under the pelvis.
› In lying crunches, both feet and both hands should be on the floor. If not,
place a pillow or brick under your knees and shoulders. Otherwise, you can
overload the spine.

Safety in the emphasis and balances on the hands

Elbows, shoulder joints, and wrists are most commonly affected in these
positions. This is usually due to hyperextension or lack of joint mobility. The
lower back and neck are also sometimes overloaded. Basic rules for performing
stops and balances on the hands:

› Do not unbend your elbows to the end. You should feel some cushioning in your
elbows.
› If you experience pain and discomfort in your wrists, lean not on your palms,
but on your fists. It strengthens the wrists and protects them.
› Do not bend your lower back, do not throw back or lower your head too low, do
not slouch your shoulders. Otherwise, you can provoke pain and muscle spasms in
the muscles of the neck and back.

Safety precautions in inverted poses

The classic inverted poses are Shirshasana (headstand), Sarvangasana
(shoulderstand), Halasana (plow pose). Many books describe the miraculous
effects of inverted poses, this motivates many to master them. However, almost
nowhere is it said about their danger. Inverted postures can cause serious harm
to health, and unnoticed, which makes them doubly dangerous. In inverted
postures, the weight of the body falls on the cervicothoracic spine.
Anatomically, his vertebrae are not adapted to support such a weight. In the
rack on shoulders and plow posture, extreme neck flexion is added to the body
weight. As a result, the neck can be injured, which provokes hernia of the
cervicothoracic spine and cerebrovascular accidents.
Another problem with inverted postures is the change in blood flow. In these
positions, the blood rushes to the head. This creates a load on the vessels of
the brain and the retina of the eye – organs that are extremely sensitive to the
level of blood pressure. As a result, there is a risk of such serious diseases
as retinal detachment, strokes, etc.
The danger lies in the fact that this influx of blood is not accompanied by
great discomfort, and many do not feel any ailments until it is too late. Here
are the basic rules for performing inverted poses, both classic options and
simplified counterparts:

› Take the load off the cervical spine. Do not transfer your body weight to it
in a headstand, leaning on your hands. In the Shoulderstand and Plow Pose, place
a rolled-up blanket under your shoulders so that your head hangs down to relieve
your neck.
› Do not allow a strong rush of blood to the head. A feeling of fullness in the
skin of the face, redness of the eyes and skin of the face is a clear sign of
overload of the vascular bed.
› Replace classic inverted poses with simpler counterparts if you personally or
your immediate family have had problems such as increased intraocular or
intracranial pressure, retinal detachment and dystrophy, brain tumors, strokes,
hernia of the cervicothoracic spine, hypertension. And also if you are over
40-45 years old.

Contraindications for yoga

› stones in the gallbladder.
› You can not exercise immediately after operations on the organs of the
abdominal cavity and chest (you need to wait 2-3 months); – mental illness,
especially schizophrenia and psychotic tendencies;
› any acute diseases of internal organs (pancreatitis, cholecystitis,
appendicitis);
› inguinal hernia;
› Significantly increased blood pressure, hypertension stage 2-3; significantly
increased intracranial pressure;
› severe heart damage, ischemic disease; in the first 3-6 months after
myocardial infarction;
› paroxysmal tachycardia, atrial fibrillation; aortic aneurysm and uncompensated
heart defects;
› the first 6 months after a stroke;
› infectious diseases of the joints: for example, infectious or reactive
arthritis;
› severe craniocerebral injuries and traumatic injuries of the spine (fractures
of the bones of the spine in the stage of decompensation);
› infections of the brain or spinal cord;
› infectious lesions of the musculoskeletal system;
› neuroinfections;
› malignant neoplasms (ie cancer or sarcoma);
› severe blood diseases;
› colds and flu, elevated body temperature;
› pregnancy for a period of 3 months or more; in the first 3 months after
childbirth;
› it is also better for women to skip classes on critical days;
› arthrosis of the hip and knee joints – coxarthrosis and gonarthrosis;
› damage to the menisci;
› intervertebral hernia of discs (hernia of the spine);
› listhesis (staircase displacements of the vertebrae);
› hypermobility syndrome, that is, a clear looseness of the joints and spine;
› with radicular syndromes (diseases of the spine, in which pain from the neck
or lower back shoots through the nerve root into the arm or leg);
› a period of exacerbation of any disease, without first eliminating acute pain
(especially acute pain in the neck or lower back);
› yoga is also better to stop if every time after yoga you feel worse, and such
a nuisance continues over and over again, no matter how much you do – it means
that you are doing something wrong, or yoga is contraindicated for you
basically; in such a case, consult your doctor about the benefits and consult
with your yoga instructor about what needs to be changed in your personal yoga
practice.










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