What tools can I use as a beginner?

DVDs are regularly recommended on the Internet and in magazines (fitness magazines, yoga journals) to be able to perform and learn yoga exercises without a yoga studio. Of course, a DVD with dynamic pictures and mostly professional instructions is a good way for beginners to get to know the exercises and asanas, but you have to be aware that the comments usually also refer to frequently made mistakes, but not to the individual behavior of the yogi. A DVD cannot replace a yoga trainer who sees the yogi and can directly control and improve. Nevertheless, there are a number of truly professional DVDs that offer exercises for every yoga level.

What do you have to consider when doing yoga if you suffer from back problems?

Most yoga exercises strengthen the body holistically and are therefore also good for the back. However, especially if you suffer from back pain, you should be careful with some exercises. Many people with back problems have a pronounced hollow back and too weak abdominal muscles.

These patients should be careful with exercises like the cobra. Here, a strong hollow back posture is adopted, which may further irritate the damaged structures. If pain should occur during exercises such as the cobra, they should refrain from doing them or only continue them after consulting a yoga teacher, therapist or doctor.

The bow is another such exercise that should only be performed with a healthy back. Exercises that strengthen the abdominal muscles support the spine and stabilize the back from the front. They should always be integrated into the training if you have a back problem.

Here, too, care should be taken to perform them correctly and help should be sought in the event of pain. An exercise that improves the stability of the back is for example the shoulder bridge. The starting position is the supine position, the feet stand hip-wide apart, the hands are stretched down beside the body, heels and fingertips touch each other.

Now the buttocks are lifted and tension in the back and bottom is held for about 10 deep breaths. Also the looking down dog is good for the back.The often shortened hip muscles are stretched, the chest is opened and the spine is stretched. Strengthening exercises for belly and back are the cat and the cow.

In the quadruped position, a cat’s hump and a hollow back are taken alternately, synchronized with breathing. The spinal column is mobilized and stabilized. There is a variety of other exercises, which are best learned in a yoga class or on a DVD, in order to follow the movement sequences exactly.