Yoga for Beginners: Complete Guide

Yoga is an a centuries-old Hindu tradition which means “to engage, to practise, to connect” in its original verb form. However, assuming that yoga was created and hasn’t evolved is incorrect. Actually, the physical aspect of yoga is a relatively new concept, having evolved over the course of 5,000 years into the form that it is now.

It’s never too late to begin doing yoga and experiencing its health advantages. Based on a 2017 nationwide survey, around one in seven Americans practise yoga, a long-standing ancient discipline that offers options for all fitness levels. Although the most difficult poses and inverted forms can be frightening, there are many other forms of yoga that are accessible to practitioners of all ages and fitness levels.

This page is a thorough guide to yoga for beginners.

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What Is Yoga?

Yoga is an extensive set of spiritual exercises and methods designed to unite the mind, body, and spirit in order to reach enlightenment or a state of unity with the cosmos. In the West, what is commonly referred to as “yoga” is actually Hatha Yoga, one of the various forms of yoga. Although the various yoga traditions emphasise various methods and approaches, they all ultimately lead to enlightenment and union.

Through the practise of asanas (yoga postures), pranayama (yoga breathing), mudras (body gestures), and shatkarma (internal cleansing), Hatha Yoga achieves the unity of mind, body, and spirit. These physical exercises help to develop prana, or life force energy, and cleanse the body. Many of these esoteric practises are not as prominent in modern Hatha Yoga, which places more emphasis on the physical postures. Even the yoga positions themselves are a great way to exercise your body and mind, regardless of your initial intentions or goals.

Is Yoga Right for You?

Yoga is inclusive in every way. It does not matter whether you are young or old, heavy or thin, a lawyer or a florist, live in Brooklyn or Baghdad, Hindu or Christian, you can do yoga. Yoga is within almost everyone’s reach.

Some styles of yoga, poses, or breathing exercises may be hard or dangerous to practise if you have a medical condition or recent injury. As a rule, you can practise undangerously with adjustments or substitutions, and there are specific yoga therapy answers for a lot of frequent complaints.

Prior to beginning yoga, we recommend consulting a physician or other trained health care professional if you are recovering from an injury or are otherwise in ill health.

During a yoga posture, you may sensation in your core, but you should never experience pain, particularly in your joints. When you have an acute pain, your body’s attempting to alert you to stop, pull back and rest.

What are the Health Benefits of yoga?

The advantages of consistently practising yoga are numerous, ranging from enhancing flexibility and strength to assisting with stress management. However, the particular advantages you encounter will vary depending on the style of yoga you practise. The following are a few well acknowledged health advantages of yoga:

Improved Flexibility and Balance

A 2016 study published in the International Journal of Yoga revealed increases in balance and flexibility in a group of male collegiate athletes who did yoga twice a week for ten weeks. Those results are corroborated by a 2019 systematic study, which also confirms that yogis’ lower body flexibility has significantly improved.

Increased Strength and Muscle Tone

A 12-week Hatha yoga intervention for adults was assessed in one study, and the results showed considerable gains in muscular strength and cardiorespiratory endurance. Another study on sedentary people discovered that a Hatha yoga practise improved strength, flexibility, mobility, and other factors just as well as a stretching-strengthening exercise programme.

Enhanced Body Awareness

Yoga’s capacity to link breath and movement via practise has long been recognised as a means of enhancing bodily awareness. A 12-week yoga programme for people with multiple sclerosis dramatically increased their body awareness, according to a pilot study conducted in 2022.

Stress Relief

After just one class, yoga may begin to relieve your stress. A 2016 study’s salivary cortisol test corroborated older people’ reports of feeling less stressed after doing yoga on a regular basis for eight weeks. Furthermore, a 2017 study discovered that after practising yoga for 90 minutes as opposed to resting, middle-aged women released fewer cortisol (the stress hormone).

Weight Management

When paired with a nutritious diet, frequent yoga practise can aid in weight loss and maintenance, according to a 2013 study analysis. A regular yoga practise was found to improve healthy eating, emotional eating management, and even increased capacity for physical activity, according to another 2018 study published in the International Journal of Behavioural Nutrition and Physical Activity.

Injury Prevention

Yoga can be an excellent technique for correcting muscle imbalances and relieving stiffness that may lead to future injuries since it increases flexibility and mobility.

Help with Pain Management

In a 2017 assessment of research, scientists identified yoga as one of the best workouts for reducing chronic pain. Researchers concluded that 20 papers indicated beneficial outcomes for yoga and back pain alleviation in a 2020 assessment of 25 randomised controlled trials.

Manage Chronic Disease Symptoms

In general, regular physical activity can aid in the prevention of a number of chronic illnesses. Regarding yoga, a 2015 study from Massachusetts General Hospital found that thousands of study participants in a year-long relaxation programme including meditation, yoga, and prayer saw their doctors 43% less times than the previous year. Another set of studies from UCLA found that just 12 minutes a day for eight weeks of Kirtan Kriya meditation—which involves finger poses and chanting—helped reduce the inflammatory response of the immune system. This is encouraging because inflammation is linked to almost all major diseases.

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What should you expect from your yoga beginner’s class?

Your yoga class frequency will dictate the type of results you receive as they relate to your individual objectives.
You should expect to exit your initial yoga experience calm, possibly a little sore, but nonetheless more limber than when you entered.

If you’re taking classes at the same studio, you’ll find that after a few classes you are able to perform more advanced postures and that you can keep up with the flow of the class. Compared to when you first began, you should expect to have more defined goals. For instance, you may want to reach for your toes and fold further into triangle pose.

Many athletes incorporate yoga into their weekly routine to stay flexible and toned, so you may find some improvement in both. Of course these changes require time, and the more often you practise yoga, the less likely your body or flexibility level will fluctuate.

You’ll understand the foundational poses and their names by the end of the session, the flow of the class and how to ‘namaste’ your teacher in and out and what areas of your body need extra love.

Lastly, be realistic when setting expectations for your yoga journey, how often a week are you willing to commit? Where does yoga fit into your fitness routine?

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The different types of yoga for beginners

You’ll notice that different class names representing different styles of yoga are there when you browse yoga classes. Actually, some studios specialise in just one kind of yoga, while others provide a variety of yoga courses.

We will go over the most common styles of yoga that you can find on a schedule for a yoga class:

Vinyasa:

The emphasis of vinyasa yoga is on the flow of movements, where various poses are combined to form a series of poses that flow into one another. Since you are constantly switching positions, a vinyasa class is probably going to be quite dynamic.

If you want to focus on coordinating your breath with your movements, want to raise your heart rate, or want to be active during the class, give vinyasa a try.

Ashtanga:

Ashtanga yoga focuses on synchronising posture, breathing, and gaze. This results in a class that follows the same format each time. Beginners may find this class difficult due to the intensity and dynamic movements.

If you want consistency in your classes and are game for a challenge, give Ashtanga a try.

Hatha:

Suitable for beginners, hatha yoga consists of simple yoga positions performed in a laid-back setting. Hatha is an all-encompassing phrase that encompasses many different forms of yoga.

If you’re a beginner looking for a mild workout to improve your flexibility, give hatha a try (which you probably are if you’re reading this article).

Hot:

Hot yoga is exactly what it sounds like—a high-temperature yoga style. As such, you should be prepared to perspire when you leave the session. A hot yoga session can include any form of yoga, so make sure to check the description.

If you want to release muscle tension and build up a sweat while staying hydrated, try hot yoga.

Iyengar:

Before moving on to more advanced poses, an iyengar yoga class would emphasise alignment (aligning the entire body, even with supports) and time. Poses are maintained for extended durations.

Here, accuracy is the name of the game. If you want to become more exact in your positions, try iyengar yoga.

Yin:

The emphasis of a yin yoga session is on deep stretches that target connective tissues and joints, which may include the hips.

If you’d like to extend your hips and pelvis, try doing yin yoga.

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Different types of yoga beginners poses

Even though there are hundreds of other yoga postures, we’ll start you off with a few fundamental ones that are probably going to be covered in a class for beginners. Whenever you read or study about yoga, you could come across the term “asana” being used to describe certain poses.

It’s a good idea to become familiar with these beginner’s yoga positions since you might encounter them in various class types:

Mountain pose

Standing with the legs extended straight, the feet together, and the big toes touching, is known as the mountain stance. It can be thought of as the foundation for numerous other stances.

 Low lunge

All forms of yoga involve a low couch, which is good for your health since it lengthens your spine and strengthens your quads and glutes.

Pigeon Pose

Pigeon position can stretch your back and hips, however it is extremely prone to error. One leg is straight and the other is bowed in this posture.

Downward-facing dog

A well-known yoga practise that works wonders for your shoulders and hamstrings is downward-facing dog. You must be on all fours, place your hands on the ground, and then raise your knees to assume an inverted posture. This is a brief guide.

Warrior 1 pose

When performed correctly, Warrior 1 is a potent stretch for the shoulders and lower back that can also increase general body strength. Stepping forward with one leg bent at the knee, you will place the other leg behind you and raise your hands above your head, gazing skyward.

Essential Gear: What You Need to Start

No need for fancy equipment to begin yoga, but a few essentials make the experience smoother. Here’s what to consider:

• Yoga Mat: A non-slip mat with good cushioning (4-5mm thickness) ensures comfort and stability. Brands like Liforme or Manduka offer durable options.

• Comfortable Clothing: Opt for breathable, stretchy attire like leggings or loose shorts. Avoid restrictive fabrics that hinder movement.

• Props (Optional): Blocks, straps, and bolsters help modify poses for beginners. Many studios provide these, but affordable sets are available online.

• Water Bottle and Towel: Stay hydrated and keep a towel handy for sweaty sessions, especially in Vinyasa classes.

Pro tip: Check local charity shops or online marketplaces for budget-friendly mats and props. The focus should be on comfort, not perfection.

Tips for yoga beginners

It’s never simple to get started with a new pastime, and before starting anything new, we frequently wish we had a mentor to offer advice. These are the most crucial yoga suggestions for beginners, even though we can’t include them all in one article:

• Perfection exists only in your mind. Don’t be scared to attempt yoga because you’re “too” stiff or that you won’t succeed.
• Don’t let the possibility that you won’t be an expert yoga practitioner deter you from trying. Even if they are not professional or even “good” at yoga, several of the world’s best sportsmen have managed to employ the practise for both mental and physical well-being.
• The secret to success is in the breath. You can connect your body and mind to focus on the stretches and go even deeper when you pay attention to your breath. In tense moments, we often hold our breath. However, yoga encourages you to breathe deeper into a stretch.

Above all, remember to enjoy yourself and not worry about how far you’ve come. You’ll still reap significant health benefits even if those advanced positions never materialise.

Avoiding Common Beginner Mistakes

Starting yoga comes with a learning curve. Here are pitfalls to watch for, along with solutions:

• Pushing Too Hard: Forcing the body into advanced poses risks injury. Stick to beginner variations and use props for support.

• Ignoring Alignment: Poor form can strain muscles. Watch tutorials or take a beginner class to learn proper alignment.

• Skipping Breathwork: Yoga is as much about breathing as movement. Sync breaths with poses to enhance relaxation and focus.

• Comparing to Others: Every body is different. Focus on personal progress rather than matching the flexibility of seasoned yogis.

A yoga beginner in Leeds shared, “I tried copying a friend’s headstand in my first month and pulled a muscle. Slowing down and focusing on basics made all the difference.” Patience pays off.

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Ready to Begin? Choose Entri’s Yoga Course

Entri’s beginner yoga course is led by certified experts, available in regional languages, and structured for gradual progress. Whether it’s your first time or you’re returning after a gap, Entri ensures your learning is comfortable, safe, and enjoyable.

• Free demo sessions available
• Structured modules from basic to advanced
• Supportive community and doubt-clearing sessions

Conclusion

Yoga is not a quick fix. It is a lifelong path of self-discovery and well-being. The beauty lies in its simplicity just a mat, a breath, and a willingness to begin. Let Entri’s yoga course be your guide in this journey towards strength, calm, and clarity.

Start your journey with Entri today: Enroll in our Yoga for Beginners course and take the first step towards a healthier life.