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Yoga at home: first week

A simple first week: short sessions, gentle poses and knowing what to skip for now.

24 items · 5 sections · fitness, wellbeing, health

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Before you start (5)

  • Talk to your doctor first if you are pregnant or have a health conditionFor example knee or hip injuries, lower back disease, severe high blood pressure, balance problems or glaucoma. You may need to change some poses.
  • Find a non-slip mat and a clear space
  • Wear clothes you can move in
  • Pick one beginner video seriesA class with a qualified teacher is the safer way to learn, even once or twice. Tell them about any injuries.
  • Choose the same time every day, even if it is just 10 minutes

Skip for now (4)

  • Headstands and shoulder stands
  • Full lotus
  • Forceful breathing exercises
  • Hot yoga

Day by day (7)

  • Day 1: 10 minutes of slow breathing, gentle neck and shoulder rolls
  • Day 2: 10 minutes of cat-cow, child's pose and mountain pose
  • Day 3: 15 minutes, add downward dog and low lunge
  • Day 4: rest or an easy walk
  • Day 5: 15 minutes, add warrior 1 and warrior 2
  • Day 6: 15 minutes, add tree pose near a wall
  • Day 7: 20 minutes of your favourite poses, then 3 minutes lying still

While you practise (5)

  • Breathe slowly through the whole pose
  • Stretch only to mild tension, never sharp pain
  • Stop if you feel numb, dizzy or have chest symptoms
  • Use a cushion or books under you if you can't reach
  • Rest in child's pose whenever you need to

End of week (3)

  • Note what felt good and what hurt
  • Ask about any pain that lastsDo not use yoga to put off seeing a doctor about a medical problem.
  • Book a beginner class to check your form

Written from www.nccih.nih.gov

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