Yoga for Beginners | 7 Postures and Tips
Do you want to hear more about the fundamentals of yoga? Mastering the practice of yoga is one of your goals, but are you still a beginner yogi? Are you wondering if beginner yoga is accessible to you? To answer all your questions, I will help to orient you towards the right type of yoga to start the discipline. I will also give you information on the material you will need to learn yoga. I will also offer you postures and yoga sessions for beginners. Don’t be shy, remember that we are all new to yoga at some point. So here we go, it is now time for you to start yoga.
The necessary equipment during a yoga session for beginners
If you have the urge to learn yoga, you are probably wondering if you are going to need materials. Indeed, we do not always want to invest a fortune in equipment when we do not know if an activity will please us. If you already have a fitness mat at home, you can start yoga with this. However, if you have to buy a mat, I strongly suggest that you turn to a yoga mat. There are all sizes, all colors, for different types of practice, for dry hands, for wet hands, etc.
If you decide to learn yoga more in-depth, then now is the time to turn to yoga accessories. I am thinking in particular of yoga bricks (also called yoga blocks) and straps. This material can help you progress in your yoga practice by:
- filling a lack of flexibility;
- securing your practices;
- helping you correct alignments, etc.
Rhythm and breathing in practice
The majority of yogis have their favorite styles of yoga. This may also change over time. For you who are a beginner yogi, I advise you to start with gentle yoga that offers simple and slow sequences. In this way, you will be able to take the time to learn how to do the yoga postures correctly. It’s also a good way to start and take the time to familiarize yourself with the sensations that run through your body. In any case, do not be surprised if your thighs heat up during certain postures. Yoga for beginners is not to rest… You adapt your practice, but you work anyway!
There are several types of breaths: chest breathing, abdominal breathing, Ujjayi breathing, etc. If these terms are unclear to you, that’s okay. To keep it simple and short, here is what you absolutely must remember: you must pay special attention to your breath. As a beginner in yoga, I suggest that you breathe only through your nose, and do not take your breath away. It is thanks to her that you will guide your movements and that you will progress. It helps you to hold the postures, gain flexibility, and release tension.
Yoga at home vs yoga with a teacher
One of the questions that often come up before starting yoga is: should you start yoga at home or in the studio?
I assume that the solution to this question is not a single right one. For my part, I discovered the discipline during a ten-day yoga retreat. The days were busy, so I was able to learn a lot from the teachers (both about the postures and the effects of yoga on the body). Afterward, I continued to practice yoga from home on my own.
Case # 1: If you don’t yet know if you like yoga, you probably don’t want to enroll in a studio. This often represents a cost and a more or less long-term commitment. However, if you can afford it, I can only advise you to learn the basics of yoga with a yoga teacher. In this way, if you perform the postures badly, the teacher can correct your alignments and give you personalized advice.
Case 2: If you choose to start yoga at home, you can take beginner yoga classes online. For initiation to yoga from home, all you need is a computer, tablet, or phone. If you are lucky enough to have a garden, you will be spoiled for the choice between doing your yoga indoors, or doing your yoga outdoors.
The 7 yoga poses for beginners
- The easy posture
No, I am not the one who decided to call this pose because I am writing an article on yoga for beginners. This is indeed the name of this asana (posture), and it is not just a beginner’s asana. The easy posture corresponds to the tailor position. When you are in this position, keep your back straight and keep your gaze straight. Don’t put your head up.
- The downward dog pose
The downward-facing dog is a pose very often used in yoga routines. This posture is part of the asanas for beginners, but also confirmed yogis. As a beginner yogi, I advise you to keep your legs bent, especially if your legs are not flexible. The final goal is to make a V upside down, keeping your feet anchored to the ground. However, you can just set yourself the goal of sticking your lower belly to the top of your thighs. That way your back will stay straight, and that’s what matters most of all. It is better to do the dog upside down with the legs bent and back straight, rather than with legs straight and back round.
- The triangle pose
Among the yoga poses for beginners, we find the triangle pose. It works on the lengthening of the muscles of the back of the thighs and the opening of the heart. If you start your yoga practice, you may not be able to place your hand on the ground. It does not matter. Put your hand on your knee or your thigh, and think about growing taller. The chest should look straight ahead (or up to the sky), not down to the ground.
- The warrior’s posture 1
This asana calls for strength. It is a yoga pose for beginners that strengthens the thighs, backs, shoulders, and arms. In this pose, the distance between your two feet depends on your abilities. Avoid arching the back and do not shift the hips. The shoulders are lowered and the gaze is in the face.
- The warrior’s posture 2
The Warrior Pose 2 is one of the basic yoga poses. Nevertheless, its realization requires concentration, because it is necessary to think about the alignment:
- arms ;
- back ;
- knee and heel.
It is regularly found in the sequences. Like the warrior version seen above, this asana works the thighs. Again, the back should not be arched. The arms form a line and the shoulders do not go up towards the ears.
- The low lunge
The low lunge is not particularly an easy yoga pose because it calls for flexibility. However, I added it to this list because you can adapt its difficulty to your level.
To achieve it, you can place blocks on either side of your leg. Alternatively, you can put your hands on your knee or raise your arms above your head. Thanks to the low lunge, you will work on strength and flexibility. You have to push the pelvis forward and down, without shifting the hips. Thus, you will open your pelvis and your psoas. This is important if you want to do the splits later, for example.
- The child’s posture
The child’s pose is not just a yoga pose for novices. This asana is often performed at the end of the session, or as a resting posture when the class becomes too intense. There are two ways to achieve the child’s posture: legs together or knees apart. It’s up to you to choose the one that feels most comfortable to you. If you have worked on the flexibility of the back, inflate your stomach in this position. This will release the tension.
Tips for getting the most out of your beginner yoga session
Being a beginner in a discipline is not always easy. Being a beginner in yoga is no exception to this. So I take this article to share some tips and advice for beginner yogis.
- Don’t compare yourself to others: this is one of the biggest mistakes almost all of us make when we’re still just budding yogis. Remember that we all have different backgrounds, and we don’t all leave with the same ease or difficulty.
- Breathe: without breathing, there is no progression, nor yoga.
- Practice for you: during your yoga session, do not look at the yogis around you. You are not there to perform, but to do yourself good (physically and/or psychologically).
- Disconnect your phone: eliminate sources of distraction during your sessions. If you take an online course, you know the time to practice. So you don’t need to have your phone next to you. A notification could distract you and you would lose all the benefits of your practice.
- Listen to your body: respect its limits and pay attention to the sensations and messages it sends you.
- Don’t focus on your flexibility (or your stiffness): you don’t need to be flexible to do yoga. On the other hand, you can become flexible through yoga.
You now have all my tips for getting started in yoga. I hope you too will join the yogi community. One of the most important things about getting the most out of the benefits of yoga is not to get frustrated. Be thankful for what your body helps you to do. And if you feel like you’re getting away from it all, great. Your room for improvement will only be greater. Take pleasure in all the movements you do, and you will see that soon you will not be able to do without yoga. If you want to go further, I invite you to browse the other articles on my blog. In case you have any questions, don’t hesitate to ask them in the comment.
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