Yoga for Beginners

Yoga for Beginners


So you want to start incorporating yoga into your everyday routine. The first question you might ask yourself is, “Where do I start?”. Maybe you went to a yoga class and thought it was too advanced. That’s okay. With a little bit of practice each day, you’ll soon be thinking that the “advanced” class you took a few weeks ago is now a piece of cake. If you’re looking for yoga in Canandaigua, Lake Country Physical Therapy can guide you in your journey of connecting your mind and body.

What are the benefits of yoga in Canandaigua?

Yoga is not only good for your physical health, but it also benefits your mental health. Here are a few reasons why yoga is beneficial:

  • It reduces stress, depression, and anxiety.

Yoga allows your cortisol levels to become significantly lower. Cortisol is the body’s stress hormone that controls mood, motivation, and fear. 

  • It decreases the risk of heart disease.

Cortisol is also responsible for regulating blood pressure. In moments of high stress, your blood pressure may increase. High blood pressure increases the chances of a heart attack or stroke. 

  • It improves sleeping patterns.

Yoga increases the secretion of melatonin, which is a hormone that regulates your sleep cycle. 

  • It improves flexibility and balance.

Multiple studies have shown that yoga has enhanced flexibility and balance by using specific poses, even just for 15 to 30 minutes a day. 

  • It improves breathing patterns. 

When doing yoga in Canandaigua, there is a lot of focus on breathing exercises. This has been shown to increase vital capacity, which measures how much air can be exhaled from the lungs. 

  • It increases endurance.

Studies have shown that some women had found an increase in upper body strength. They also found that there was an increase in weight loss. 

Where do you begin?

Some poses are more advanced than others, but with these yoga poses, you’ll find you’ll be reaping the benefits of yoga in Canandaigua in no time:

  • Mountain Pose

To begin, you start by standing upright, toes touching, but heels slightly separated. Ensure that your weight is spread evenly through both feet and that your tailbone is pointing downward. While breathing in, extend your arms above towards the sky. Some instructors may say to put your hands in front of the chest in a prayer position. Breathe in and out through your nose. 

  • Downward-Facing Dog

While beginning on your hands and knees, press your index filter and thumb into the mat. Lift your tailbone up and draw your hips towards the ceiling. Straighten your legs and press heels into the floor. 

  • Warrior II

While standing, with your left foot, step forward, so your feet are far enough apart. Extend your arms to be parallel with the floor and bend your left knee to about a 90-degree angle, with the right leg remaining straight. Ensure that your left toes are facing forward and your right foot is perpendicular to your left, so if they were together, they would make an uppercase “T.” Twist your torso, so your left hip is pointing straight ahead, just like your left toes. Turn your head, so it faces forward, as with your left arm. If you have trouble, ask your instructor for yoga in Canandaigua. 

  • Triangle

To do this, get in Warrior II position. Straighten your front leg and reach your left hand to the ground. With your torso tilting forward, rotate to the right side. Resting your left hand on your shin, your other hand should be extending upwards, almost as if continuing a straight line from your left arm, through your body, up to your right arm. Then switch sides. 

  • Upward-Facing Dog

Start by lying face down, with your heels facing up. Bring your hands underneath your shoulders and push up, bringing up your chest to face outward. Pull your shoulders back and tilt your head to look up. 

  • Seated Forward Fold

Begin by being seated on the mat while your legs are extended in front of you and your back is straight. Flex your feet. Keeping a flat back, fold your upper body over your legs. If you can, grab your foot or your ankles. Let your neck relax and hold. 

There are many poses to help you get started with your yoga in Canandaigua journey. Lake Country Physical Therapy and Sportscare can help you get started. Contact us here!

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