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Yoga Guide For Beginners: Tips & Yoga Poses

Published on 06 Aug 2021

Yoga Guide For Beginners: Tips & Yoga Poses

"Yoga is the journey of the self, through the self, to the self." -- The Bhagavad Gita

Yoga is not only a prodigious form of exercise but also an optimum method to keep your mental and spiritual well-being hale and hearty.

Yoga was born over 5000 years ago during the Indus-Sarasvati civilization in Northern India. According to the ancient scriptures, the classical yoga form comprises 84 asanas (poses). With the variation in these classical yoga asanas by modern yogis, they are directed towards the betterment of the mind and soul and eventually shift to spiritual enlightenment. 

 Research has shown that regular practice of yoga reduces cortisol levels (stress hormone). Thus, alleviating the mood and aiding in staying fit without being overly reliant on mechanistic exercise.

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In this blog, we will take you through 5 Tips for Yoga Beginners and 5 Easy Yoga Poses for Beginners, to make your newfound path with Yoga a little less perplexing and a bit more relaxing:

Tips for Yoga Beginners: 

1) Practice according to your pace

The first and foremost rule is 'pushing but not exceeding your limits'. Make sure you practice yoga poses for beginners to ease you into your yoga journey. Be mindful of yoga poses that feel wrong and stick to the ones that feel right early on. 

2) Yoga is all about breathing

Experts claim that majority of the population applies only 10-20% of their breathing potential. Hence, causing energy stagnation and restrictive flow within the body. By incorporating proper breathing techniques, one can unfurl numerous benefits that will link the body to the mind. A priceless tip for yoga beginners that would come in handy as you progress.  

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3) Smile, Enjoy, and Humor yourself

Be a little goofy with your yoga poses. Have a light smile on your throughout your practice and pat yourself on the back once you are through with it. Remember you have embarked upon your wellness journey for establishing a self-care and self-love routine! Be sure to have fun with your Yoga practice. 

4) Modification is the key

Keep your yoga blocks, blanket wraps in handy. Do all which makes the yoga postures less strained and more satisfying. Do not be afraid of modifying yoga poses according to your level. There are certain poses not suitable during pregnancy, menstruation, or injuries, and modification plays a key role here for yoga beginners

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5) End your session with Shavasana or Corpse Pose

This is the most crucial yoga beginners tip to keep in mind. After you are done with your Yoga practice come into Shavasana to catch your breath and end your yoga sessions on a relaxing note. 

5 Basic Yoga Poses for Beginners

We have listed below 5 Easy Yoga Poses for Beginners for a smooth start to your Yoga practice. Add these yoga poses to your daily routine to increase your flexibility and feel a holistic change in your mind, body, and soul as you transition to higher levels!

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1. Downward-Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is one of the easy yoga poses depending upon your modifications and level of practice. 

Benefits of Adho Mukha Svanasana: 

  • Stretches the lower body.
  • Extends the hamstrings, calves, and ankles fully.
  • Stimulates blood flow.
  • Improves posture.
  • Fine-tunes your foot muscles.

Modification:

  • You can place your elbows on the ground while holding the pose.
  • Use Yoga blocks and place it under your hands.

Handy Tip:

  • Keep your weight in your leg.
  • Don't be in a rush for your heels to touch the ground. Let consistent practice play a part here.
  • If you feel tension in your hamstrings, keep your knees soft.

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2. Cobra Pose (Bhujangasana) 

Cobra Pose (Bhujangasana) 
Cobra Pose (Bhujangasana) 

Cobra Pose comes under one of the great yoga poses for beginners for increasing their flexibility and building back muscles. 

Benefits of Cobra Pose

  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Tones the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue

Modification:

  • Begin by lifting off the yoga mat a few inches than trying to come up on straight arms.

Handy Tips:

  • A full cobra with straight arms offers a deep backbend.
  • Half cobra helps in building back muscles as you lift your chest without straining your wrists.

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3. Child's Pose (Balasana)

Childs Pose (Balasana)
Childs Pose (Balasana)

Childs Pose is one of the easy yoga poses to relax during your practice and resume after release. Balasana helps you practice at your own pace while letting you have yummy stretch in the back, hips, thighs, and ankles.

Benefits of Balasana

  • Eases neck and back pain
  • Lessens anxiety and stress
  • Brings peace
  • Straightens out your thighs, knees and ankles
  • Meritorious for your lymphatic and nervous system

Modification:

  • Use a block or cushion to rest your head.
  • Place a rolled towel or thin blanket between your ankles if they feel strained.

Handy Tip:

  • Assume this yoga pose when you need a break during your yoga practice.

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4. Plank Pose (Phalakasana)

Plank Pose (Phalakasana)
Plank Pose (Phalakasana)

Plank Pose is one of the excellent and basic yoga poses for beginners to attain balance and develop core strength. A strengthened core is the means of performing advanced-level yoga asanas

Benefits of performing Plank Pose

  • Tones abdominal muscles
  • Strengthens the core
  • Builds power in your arms and wrists
  • Makes the muscles around your spine stronger
  • Enhances posture and endurance
  • A gateway yoga asana to perform even intense poses

Modification: 

  • Rest your knees on your yoga mat to lessen the burn.

Handy Tip:

  • Be mindful of keeping your hips and spine in a straight line.
  • Create length in your neck.

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5. Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana)
Triangle Pose (Trikonasana)

Triangle Pose helps yoga beginners to increase mobility in the hips and neck while stretching the hips, spine, chest, shoulders, groins, hamstrings and, calves.

Benefits of performing Triangle Pose

  • Improves Digestion
  • Targets fat around hips & waist
  • Stimulates Blood circulation
  • Builds muscles in things and hamstrings
  • Enhances Balance & Coordination

Modification:

  • If you have neck problems then gaze forward instead of downwards.
  • If you suffer from high blood pressure then gaze downwards.
  • Rest your hand on the bent thigh for a more relaxed yoga posture.

Handy Tip:

  • Be sure to raise your arm towards the ceiling to truly feel the stretch.

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