Yoga for Beginners: A Complete Guide to Getting Started

From ancient times yoga is being practised as a spiritual and ascetic discipline.

Yoga has many shades that can take a lifetime to master, but if you don’t aim to be a yogi, you can be trained on your own and develop a routine for yourself that works how you need it. Along with being a great relaxation, yoga is like any other physical exercise which needs to be done with proper knowledge and training. 

So if you are a beginner, then keep essential points in consideration to optimize your yoga training. There are lots of options to choose from for your suitable yoga routine. Even if you pick any yoga style, it will help you enhance your strength, calm your mind, become more flexible, look up your balance, release tension in your body, and finally put you in a relaxation state. 

Which style of yoga is ideal for yoga beginners?

There is no one-size-fits-all yoga style; different types of yoga fit other people. But for the beginner, Hath yoga is the best.

Hatha Yoga

Hath yoga means Discipline of force in Sanskrit. Hath yoga focuses on getting rid of physical, environmental, and spiritual pain. You make Asana, Pranayam, Mantra reciting or chanting, and hand gestures in hath yoga, known as mudra. Hath yoga moves slower than other yoga forms. This style of yoga is considered a gentler form of yoga. 

In Hath yoga, you require to hold each pose for a few breaths. Because of its slower pace, this form of yoga is best for beginners. As of its simplicity, Hath yoga has become the most popular yoga form.

How to know when I’m ready to move on from beginner yoga?

You can get the answer to this question only by asking your body about it. 

Start with asking few questions to yourself. 

1. Am I comfortable sitting on the mat for longer, holding my breath? If yes, then you can step further.
2. Do I get excited about practising yoga daily? And does that make my body happy? The happiness is needed to continue then. 
3. Did I do the yoga straight 21 days? Because you need to do any activity for at least 21 days to get into the habit. And that’s a very crucial period to know if we are willing to the specific training.
4. Do I still struggle to control my breath? If no then you are ready to move.

If you practice yoga a minimum of one month straight, you start feeling a sense of strength within your body. You start holding your breath for longer. And you stay in the same posture in a defined time without getting conscious. Also, you remain enthusiastic after doing that fixed routine of at least 30 minutes. Observe all of these things and make necessary changes. 

What are the best yoga poses for beginners?

1. Cat-cow pose (Chakravakasana)

It heals the back pain. The cat-cow pose helps you improve posture and balance. It stretches the neck, back, chest and torso. The cat-cow pose also relaxes the shoulder and spine. It Improves focus and flexibility. Do cat pose on the exhale; exhale and tuck tailbone. For cow pose, inhale and tilt your pelvis back.

2. Tree pose (Vriksasana)

Tree pose opens the hips and strengthens the legs and the bones of the hips. It improves concentration, alertness, and neuromuscular coordination. The pose teaches you patience and makes you strong. It Calms the mind and central nervous system. 

3. Child’s pose(Balasana)

This pose improves digestion by stretching the lower back. Leave a soothing effect on the brain, encourage blood circulation, help with insomnia and stress and releases fatigue. The child’s pose also Energizes the body. And alleviate stress. 

For the child’s pose, spread knees as wide as your mat. Rest the belly between thighs and put the forehead on the ground, the crown of the head reaching forward, face down, sit back on the heels, let the toes touch each other, and sit on the heels.

4. Puppy pose(Uttana Shishoasana)

With the help of the puppy pose, You can strengthen the upper back, shoulder, abdomen, hip, knee, thigh muscles, and spine. This pose helps you enhance sexual health. It calms the mind and improves the flexibility of the spine. The puppy pose also relieves chronic stress and tension. 

5. Cobra pose ( Bhujangasana )

This pose tones the buttocks stimulates abdominal organs, benefits reproductive organs in both males and females, and relieves fatigue. This pose is remedial for asthma and helps loosen the stiffness in the lower back.

To do the cobra pose with pointed toes, lie flat on the stomach and keep palms on the mat below and outside the shoulder. This pose stimulates the abdominal organ. And help you burn belly fat.