Why do you need a yoga mat?
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Every sport and fitness has its own accessories necessary for training. Yoga is no exception, but for such activities the set of props is minimal. First of all, it is a yoga mat or yoga mat - a special mat for performing asanas.
Yoga mat: necessary or not?
Not all beginners know what a yoga mat is and whether it is needed at all. The main task of such a device is to separate the body from the floor or the ground. You can do yoga in almost any conditions: at home, in a studio, outdoors. The workout will be much more enjoyable if the body is in contact with a special mat, and not with the floor or prickly grass.
The yoga mat also performs other important functions:
Comfort – the mat protects from the cold surface, which is especially important when performing sitting or lying asanas, when you need to spend some time motionless;
Cushioning is a significant point for beginners. In some poses, there is a strong emphasis on the feet and palms, knees and elbows, so painful manifestations are possible. A yoga mat will help to avoid such troubles;
Safety – gradually the asanas become more and more complex, their implementation requires considerable strength, good stretching, and the ability to maintain balance. Balance is largely determined by the density of the mat’s grip and its adherence to the surface on which it lies. To minimize the risk of falling, the mat should not slide on this surface or slip even under sweaty palms and feet;
Motivation – buying a beautiful and stylish yoga mat encourages you to practice and helps you get into the right frame of mind;
Energy – yoga fans are sure that the mat accumulates and stores the energy of the person who performs the appropriate exercises on it. By standing on the mat once again, you can increase both your experience and energy;
Convenience of group classes – if the mats of the participants are arranged correctly, the practitioners do not interfere with each other when performing asanas. There should be enough space between them, so the mats are often arranged in a checkerboard pattern.
Yoga mat
An integral part of yoga practice is meditation. To follow all its rules, it is important to settle down with maximum comfort, remove all irritating and distracting factors. A yoga mat is also very useful for this.
Hygiene issues
For those who attend group yoga classes, studios provide everything they need, including mats. It turns out that you don’t have to buy your own equipment, because you can always use the studio’s mat.
However, there are some nuances here. During training, a large number of people use such mats. They all sweat, step on the mat with bare feet. It is worth considering that you will have to take a variety of poses, including those in which your face is a few centimeters from the surface of the mat.
Here it is necessary to remind that yoga is practiced barefoot, not in socks. The fabric does not provide sufficient grip on the carpet, the foot slides along with the sock or inside it, and this makes the classes dangerous. In addition, some asanas require the grip of the big toe. An additional bonus is the health benefits of practicing barefoot.
As for the issue of hygiene, when exposed areas of the body come into contact with the mat, people leave germs on them. This not only spoils the sensations, but can also cause illness. This issue is especially relevant in the context of the current coronavirus pandemic. In addition, it is believed that each practitioner leaves a piece of their energy on the mat, and it is not always positive.
Strengthening muscles
The next stage of yoga for the back and lower back is aimed at strengthening the muscles:
Arm and Leg Raise: Lying on your stomach, stretch your arms forward. Raise your left arm and right leg at the same time, holding this pose for 5 inhales and 5 exhales. Repeat the exercise with the other arm and leg;
Another variation of the same exercise: lying on your stomach, stretch your arms forward and place your palms on a raised surface about 20 cm high.
Press with your palms and lift your body off the floor. Your palms should be at shoulder level. Hold the pose for 5 breathing cycles, repeat several times;
Exercise to strengthen the rectus abdominis muscle: lying on your back, stretch your arms above your head. Raise your straight legs to a right angle and hold this position for 5 seconds. Lower your legs to 60 degrees and hold for another 5 seconds. Lower your legs to 30 degrees, hold for 5 seconds or as long as you can. Your lower back should not come off the floor;
Half boat pose: Lying on your back, lift your upper back and legs so that they are off the floor. Keep your lower back on the floor. Extend your straight arms along your body parallel to the floor, keeping your toes at eye level. Stay in this pose for 30 seconds;
Side plank: This is one of the most effective yoga exercises for the back, allowing you to relieve the symptoms of scoliosis in children and adults. Do a prone position, place your shoulders over your wrists and stretch your body in a straight line. Raise one arm, turn your body so that your chest is directed to the side. Stretch your arm up. To get rid of right scoliosis, do a plank with support on your right arm. Hold this position for 10-30 seconds, but try to increase the time every day.
You should spend at least 5 minutes relaxing in yoga, after which you should stand up smoothly and calmly.
The yoga complex for the back and neck should end with relaxation. The corpse pose is best for this purpose. Lying on your back, place bolsters under your knees and head (for example, you can use a folded towel). The neck should be in a neutral position. Close your eyes and try to relax completely.
Breathe freely and deeply, you should feel how tension leaves your body. Relax for about 5 minutes, get up carefully and smoothly.
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