Your Step by Step Guide to Yogalates for Beginners
Whether you’re an experienced yogi or a yogalates beginner, yogalates is a form of exercise for both body and mind that is accessible for everyone. The fusion of yoga and pilates focuses on building strength, flexibility and stability in an achievable and effective way — and with a few simple tips, it’s easy to get started. Beginning a yoga and pilates, yogalates practice is a fabulous way to enhance your wellbeing.
By beginning yogalates you are on track to be your best for life, leaving aches and pains, weakness and stress in the past!
Before you get started, you’ll want to know why you should practice yogalates regularly, how to introduce it into your daily routine, what to expect in a class and what you need to know before your first yoga and pilates session.
So, what to expect and how to prepare?
For beginners of yogalates it’s best to start with slower, focused movements to build up strength and stability.
To get started with yogalates you may want to consider watching online guided classes to learn the correct technique and getting a feel for what a yogalates workout looks like.
It’s best to find gentle a yogalates program that has options for beginners and it guided by qualified instructors. If you want to try the program on Beyogalates with physiotherapist Lisa Wilson there are some helpful tips and exercise modifications in the safety and precautions section. that will make starting your yogalates workouts safe and effective.
https://beyogalates.com.au/get-started-with-beyogalates/
Begin with Self Acceptance
Yogalates is more than just movement and breath. It’s not just exercise! It’s a way of getting to know yourself. Connecting with body and mind…
The word yoga in Sanskrit means “union”. Union among the physical and mental aspects of your life through the fusion of yoga and Pilates!
You may be searching for best way to start yoga physically, yet it’s equally important to start with it the mindset.
Before stepping on your yogalates mat,
Pause for a moment to find gratitude for your physical body, your mind, and all you have in your life, yes, just as they are. Right now. Let any Expectations slip away…
Understand the Core of Yogalates
Yogalates is not about head stands or wrapping your muscles and spine into fancy postures (although that may come later!) It’s about breathing, moving, building strength and flexibility inside and out. Yogalates creates freedom in the body and mind.
If you understand that yogalates is a process and by building it into your lifestyle you will find balance, strength, and openness on every level.
Once you begin yogalates and practice regularly you will see;
- Improved posture
- Better balance
- Less muscle aches and pain
- Less joint stiffness
- Reduced stress
- Increased breath awareness
- Better self esteem
Get in touch with your breathing
Simply starting to notice your inhale and exhale …the connection to and awareness of breath is one of the most beneficial aspects of yoga for beginners. Breathing reduces stress, boost good mood, lower blood pressure, increase our lung capacity for oxygen, and in the long term, help prevent heart disease.
Learn Basic Yogalates Poses
There is no need to try to jump into the more complex yogalates like sun salutes, inversions and binds. Nor to try to be as bendy as the person on the mat next to you. Wherever you begin, whether with an experienced teacher in a local yoga studio or with an online yoga subscription there are a few basic exercises to start with.
Bird dog
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. This exercise done on both sides, uses the whole body to target and strengthen your core, hips, and back. This exercise is suitable for beginners to experienced yogalates participants. Birddog can assist prevent injury, align your spine, and recover from low back pain.
Here’s how to do it:
- Start on all fours
- Place your knees beneath your hips and your hands beneath your shoulders.
- Maintain a neutral spine by activating your abdominal muscles. (Draw belly gently to spine)
- Draw your shoulder blades down and together
- Raise your right arm and left leg, keeping your shoulders and hips even to the floor. (Imagine your balancing a glass of water in your back)
- Lengthen the back of your neck and tuck your chin gently into your chest
- Hold this birddog position for five seconds, then return to the starting position.
- Raise your left arm and right leg, as above…This is 1 round.
- Do 5 to 10 rounds
Glute bridges
Bridging is a simple exercise that increase strength in your glutes (butt) and hamstrings.
- Start by lying flat on your back, with your knees bent.
- The soles of your feet should be planted about hip-width apart.
- Press your heels into the mat, tense your buttock and lift your pelvis up off the floor. Aim for your spine to form a straight line from your chin to your
- knees, resting on your shoulders.
- Lower your pelvis to return to the mat.
- Remember to breath with each movement
Plank
A yogalates plank works your shoulders core and leg muscles all at once!
- Begin on hands and knees with your shoulders stacked above your hands and your hips stacked above your knees.
- Then, step your feet one at a time, to the back of the mat and gentle lift your hips , drawing navel to spine , so that your body forms a straight line from
- your head down to your heels.
- Draw shoulder blades back and press firmly away from the ground to support your shoulders and chest
- When beginning, hold this position for 2-3 breaths. Build in the sustained hold over time.
Rolling like a ball
Rolling like your tucked inside a ball gives your entire spine a good stretch and massage
- Start by sitting on your mat, and hug your knees into your chest
- Hold onto your shins,
- Tuck your chin in so you’re facing your knees.
- Lift your feet so they hover just above the floor.
- Inhale, then exhale as you roll back holding onto your shins, until your trunk and shoulders touch the floor.
- Then, roll back up until you’re sitting on your butt again.
- Repeat 10 times
Child’s Pose
A resting pose where participants kneel, bring buttocks to heels and extend forehand towards the mat.
Then, extend the arms on the mat in front if you.
Downward facing dog
This pose is a mild inversion.
Downward dog works the upper body and strengthens the shoulders, arms, chest, and back . It stretches the lower back and legs
- Get on all fours, toes tucked under, knees under hips, and hands slightly in front of your shoulders.
- Exhale and begin to gently straighten your legs,
- Let your heels lift up from the floor.
- Lift your sitting bones to the sky,
- Begin to lengthen your heels toward the floor.
- Lightly press your palms into your mat then straighten your arms as you draw your shoulder blades away from your ears
- Relax your neck and head, and aim to keep it between your upper arms.
- Hold 5 to 10 breaths
Namaste
A word the yogalates teacher often uses to end class, which means “you have divine power within you”
Set up your space
When beginning your yogalates practice at home, you are best to create a dedicated space for doing your workouts. You need just enough room for a yoga mat on the floor. You can practice yogalates it in your bedroom, lounge room, garden or balcony, so long as the ground is fever, and you have ample space to move freely. See beyogalates blog on ‘tips to creating a yogalates space at home’
Get some equipment
Aside from an exercise mat and some space, yogalates doesn’t necessarily require any equipment. Although there is some equipment that may make movements more challenging, or more supportive and easier for you as a beginner.
Some helpful and inexpensive pieces of yogalates equipment include:
- Yoga mat
- Dumbbells or hand weights
- Resistance band or theraband
- Chair or stick
- Yoga block
- Towel
Daily Habit
As a beginner to yogalates, you will begin to see and feel the benefits of strength, flexibility, improved balance and state of mind by practicing yogalates regularly, even daily!
Most people have enough willpower to make it through the first week or two of daily yogalates practice. The challenge many yogalates beginners have is that their yogalates habits aren’t conditioned deeply enough to switch the behaviour on autopilot.
Consistency is key;
Even if you don’t exercise at the same time every day, regular yogalates, even for 20 minutes, will be linked into your brain so that your day doesn’t feel complete without it.
How to Make Exercise a Daily Habit
- Stick with a time. Decide whether you’re more likely get to your yogalates practice it in the morning or lunchtime or evening, and lock in that time. …
- Set yourself a reminder. on your phone
- Start small; even 10 minutes a day of yogalates movement with and breath will have you feeling good and assist in forming that habit loop!
- Make your yogalates workout enjoyable. Use music, candles, do the exercises you like when beginning
- Lay out your exercise gear the night before so you’re ready to get on that mat when you rise
- Vary the classes you attend or the ones you choose on your online program
Find a Beginner Classes
Find a class that’s right for you
If you’re a little nervous to start, introduce yourself to the yogalates instructor. Prior to the commencement of class. As you’re a beginner to yogalates they can make modifications and adjustments for you throughout the class so that you get the most out of it.
Beginning a regular yogalates practice will enhance your wellbeing physically and mentally. Yogalates will have you feeling your best so you get the most from life. Begin yogalates today
See you on the mat, Lisa x
