Hatha-yoga is generally recommended to newcomers, as on the one hand, it includes full work on the whole body, and on the other, it does not require a religious dimension. Hatha-yoga tends to change the inner world of the human being: a deeper sense of the body allows for better control of thoughts.

Welcome to the Sun.

Hatha-yoga may include elements of different fields, depending on the teacher. A good sequence of asan for starters can be a classic "help of the Sun"" .

This complex prepares the body well for other asan, so it often starts classes. But if you're limited in time, you can do it separately, like this morning as a charge. Of course, 15 minutes is a little short for full practice, even for starters. But something better than nothing.

Complexes for starters usually include asan affecting the whole body. Detained in each position, for a short time (minimum minutes). In time, if you feel the need for deeper practice, it will be worth increasing the delay in individual asses. But this is more relevant to the static yoga of Ayengara.

Asan Implementation Councils

• Don't ignore the mine: the warming of bodies contributes to safe and, at the same time, deeper practice.
• Don't move fast. The only thing that requires yoga tension is to control attention.
• Don't let go of the pain!
• Breathe deep and calmly, breathe your spine, relax and deepen your asan.
• Pay special attention to the back: it must not be molten in an attempt, for example, to reach the stop. If the length of time does not permit, you will not seek to achieve the perfect position immediately: regular practice will help to deepen the asan over time.

There's an anti-testation for Hatha-yoga class, of course. The only way to avoid harming yourself is to listen carefully to your feelings. In any case, the yoga is not intended to squeeze each letter " ju " . Don't look at others, concentrate on your feelings and enjoy your practice.