In this article, we will explore the features of yoga for beginners, as well as the points you need to know before starting your first practice: what yoga is, why practice it, and how the practice goes. Also, on our resource, you will find a description of asanas for beginners with detailed instructions, the basics of yoga for beginners within various schools, features for different goals, for pregnant women, and much more useful and practically applicable information about yoga.
Yoga for Beginners
The concept of yoga is so vast that we will provide you with the most general approaches to understanding this phenomenon:
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yoga as a technique for controlling the body and mind;
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yoga as the name of one of the schools or systems of philosophy;
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yoga as a tradition/school specializing in specific methods;
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yoga as a disciplined method of achieving a goal.
Yoga, as a group of physical, mental, and spiritual practices aimed at gaining control over the physical and spiritual body of the organism to ultimately achieve enlightenment, originated in ancient India. The founder of Indian yoga philosophy is considered to be Patanjali, who is the author of the Yoga Sutras, where all the knowledge about yoga available at that time was compiled. Patanjali gave his definition of yoga – it is the restraint of the fluctuations of the mind, and he justified the need for the practice of exercises – asanas, kriyas, and pranayama , to achieve control over the mind and attain non-dual consciousness (the highest awareness of the absence of individuality, which can be characterized as eternal peace, pure love, self-realization, or liberation). In Europe, where yoga began to develop as a cultural trend in the second half of the 20th century, yoga was associated with its asanas (poses) or as a form of exercise. Gradually, neo-Hindu schools of yoga, specially adapted for the Western mind, began to appear. Alongside new schools, millions of people in many countries around the world continue to practice yoga from classical schools.
Yoga Practice for Beginners
Regardless of age and level of physical fitness, anyone can start practicing yoga, as this practice is one of the best ways to stay healthy, look good, and feel great. Below we will give you some tips on how to start practicing yoga.
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Practice
The best way to find out if yoga is right for you is to try it. We recommend practicing for at least 1 month, and then deciding whether you will continue practicing yoga. This period is due to the fact that you will be able to try different complexes, your body will “understand” the meaning of such a load, and you will be able to assess the first results in the form of lightness in the body and full breathing.
If you try to practice only 2-3 times, you may get a false impression, the load may seem too much for you or, on the contrary, too light. And there are many schools of yoga and exercises! With due attention and responsibility in choosing the type of practice and yoga school, you will definitely find the type of yoga that suits you.
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Try Different Things
So, the second tip is to try different types of yoga (read more about yoga schools on our resource in separate articles).
If you have the opportunity, visit different yoga studios in your city (not just once, but at least 3-5 times – see above why). In addition to the studio itself (atmosphere, availability of qualified instructors, etc.), pay attention to the teacher. Much in the perception of the yoga system depends on the teacher! The teacher (guru – in India) is the conduit of knowledge and only he can convey and instill a taste for yoga.
Some teachers pay attention to a systematic approach in practice (combination of physical and spiritual exercises, breathing – pranayama, adherence to the principles of 8-step yoga, etc.), while others observe and practice only one or several aspects of yoga (for example, only physical exercises + breathing), meditation. Which approach will suit you cannot be known in advance – you just have to try.
If for various reasons you cannot visit yoga studios, you can study all the questions about how to start practicing yoga at home on our resource. On our site, you will find types and techniques of yoga, detailed descriptions of asanas (exercises) with illustrations, indications of the effect of practice, contraindications, and other nuances.
Of course, if you have any health problems or you think there may be a risk from any exercises, we recommend that you consult a doctor before starting to practice. After all, the main principle of yoga is non-violence, primarily in relation to your own body.
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Give Yourself Time
Indian yogis devote their entire lives to mastering asanas, pranayamas, meditations . Therefore, do not strive to master all asanas and principles of yoga in a short time. Do not worry about the progress being slow or not seeing results.
It is much more important to practice at your own pace, it is safe for health, will not provoke stress, and you will get the most pleasure from the practice.
Thank your body for what it was able to do today! Can’t bend without bending your knees yet? No problem! Thank you for standing on the yoga mat today and being able to bend.
This principle is important for gradual development and mastering more complex asanas. Do not rush to start practicing more complex exercises as soon as possible. They are designed for yogis who have been practicing for many years.
Basic exercises for beginners are not so simple if done correctly, strictly following the instructions! Moreover, basic asanas (for example, yoga chikitsa – yoga healing) are aimed at restoring the body and strengthening it, which is what is needed for health!
A calm and grateful attitude towards everything happening and yourself is an indispensable key to success.
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Listen to Your Body, Pay Attention to Sensations
During practice, at first, you may be distracted by extraneous thoughts (about work, home, etc.). But over time, you will be surprised to note that when you stand on the mat, your head empties. There is only you and the mat, and the practice.
For most people, it is easier to be present here and now and listen to what is happening inside when the practice takes place alone (more often at home).
Despite the fact that yoga is a strictly individual practice, and there is no place for competition in it, nevertheless, beginners often get distracted by the “neighbor” who performs certain asanas better, or vice versa “needs” advice when performing a pose unsuccessfully.
The truth is to practice at your own pace, enjoying and noting the processes occurring in the body in one pose or another, and then what is happening around will not matter.
We will try to help you on this personal and very interesting path called “yoga”: start with the article yoga where to start , and also study other useful and practically applicable information about yoga posted on our site.
Elena
I've been practicing yoga for a short time, but I've already felt how my body has become more flexible and my thoughts calmer. I really liked the breathing exercises – they not only relax but also energize. Of course, at first, some asanas seemed almost impossible, but with each session, I am convinced that the main thing is patience and consistency. Now I understand why yoga is not just a sport, but a whole philosophy.
Marina
I always dreamed of finding something that would help me cope with stress, and finally tried yoga. The first session was tough – my muscles ached the next morning, but there was an amazing feeling of harmony in my soul. The most important thing, I think, is not to compare yourself with others and not to rush. Yoga is a journey, not a race. My instructor supports me in this.
Dmitry
My wife persuaded me to try yoga, and I thought it wasn't for men. How wrong I was! The first session showed that it's real work on oneself: not only physical but also mental. I especially liked the meditation – for the first time in a long time, I was able to completely disconnect from the hustle and bustle. If you're hesitating about starting, definitely try it, you won't regret it.
Oksana
I've had posture problems since childhood, and the doctor advised strengthening my back. After a long search, I settled on yoga. At first, it was difficult to get used to the slow pace of the sessions, but now it's my favorite part of the day. Yoga is not just about the body, but also about calmness. I've learned to breathe correctly, and even my mood has noticeably improved. Now yoga is my personal way of self-care.
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Ziliya
I've been dancing for a long time. And by the way, my first experience with yoga was there, as the first session was quite difficult. I really liked it and became interested. After dancing, I came home and started watching yoga tutorials for beginners, as we were told at the dance that it is very beneficial. In dance, we still practice yoga at every session, it's kind of a tradition now, meaning the session doesn't start without it.
ZzzzzzmmeeeYyy
Let me tell you my story. My mother worked as a painter on construction sites all her life. Naturally, she had to paint, whitewash, etc. With age, her hands started to hurt, then her lower back began to pull. At first, it was unnoticeable until her hands and shoulders started to go numb at night. She went for massages, did exercises. She even bought a massage bed. A friend suggested she try a free yoga session. Joking aside, she got very involved. Not to say that the pain went away, but the visible results are evident. She looks fresher and somehow more active. I want to give a very good piece of advice: if you decide to practice yoga, be sure to consult with a master beforehand. Yoga is not as simple and fascinating as it seems at first glance, it's very hard work on oneself. And all movements in yoga should be calculated to the smallest detail, otherwise, it can give a completely different result. So do everything carefully and slowly.
Asiya
In yoga practice, it's important not to rush with the principle of "everything here and now." When performing asanas, you need to be patient because not all of them are easy, and the desired result sometimes takes a long time to achieve, meaning not just waiting, but persistently working towards it day by day. And of course, much depends on the instructor. The more comprehensive the approach to practice, the better. Because I've met instructors who have taken a "piece" of yoga and only practice that.
Marina
Asiya, thank you for your valuable comment. You are absolutely right, yoga practice is a process, not a pursuit of results. Yoga teaches patience and the ability to control not only your body but also your spirit, thoughts, and aspirations. Hence, the property of yoga's complexity naturally follows – starting with physical exercises, we come to understand that development requires mastering breathing (pranayama), taming the mind so it doesn't distract from practice (meditation), regulating diet, and more.
Alina
Before starting self-practice, I hired a master who taught me the basic and simplest exercises. As my guru said, "you can't perform asanas without first preparing the muscles and tendons (doing a warm-up). Then I proceed to the garland pose, which harmoniously affects the body: fat deposits are broken down, abdominal muscles are tightened, and the brain receives blood enriched with oxygen, which improves brain activity.
Marina
Hello, Alina! It's wonderful that you have the opportunity to practice with an instructor personally, but the undeniable advantage of yoga is that anyone can start practicing without the need to go to studios or instructors – just by carefully studying materials written by verified masters and instructors.