How to Do Yoga for Beginners

• by Darcy Logan

Introduction

• Yoga might seem like a new age fad, but it began over 5,000 years ago. Yoga was designed to train the mind, body and spirit. It is not a religion, but rather a system of spiritual beliefs that can be followed by anyone.¹ However, most people just focus on the physical aspect of yoga, known as hatha yoga.²

• Mahalo Daily: Simple Meditation Techniques and Lifestyle Tips (Time: 5:27)

Types of Yoga

• There are different types of hatha yoga. You need to become familiar with them because not all types are good for beginners. Plus, each type has a different style better suited for particular purposes and personalities. Here is a basic overview of some of the more popular types of hatha yoga.

Anusara Yoga

1. Developed in the 1990s by John Friend.³
2. Students are encouraged to be playful and light-hearted.³
3. Nonthreatening style is good for newbies.⁴
4. Fastest growing style of yoga.⁴

Ashtanga Yoga

1. Vigorous and fast-paced.²
2. Uses a specifically grouped series of poses that are practiced in a rapid, moving sequence.⁵
3. Helps to build flexibility, strength, concentration and stamina.²
4. Good for weight loss, cardio and strength gain.⁵
5. Most intense form of hatha yoga.⁶

• YouTube: Ashtanga Yoga (Time: 1:23)

Bikram (Hot) Yoga

1. Practiced in rooms that are heated to 100°F or more.²
2. Focuses on stamina and purification.²
3. Uses 26 movements that are each performed twice.⁷
4. Good for weight loss and building stamina.⁸

• YouTube: Bikram Yoga (Time: 2:57)

Iyengar Yoga

1. Uses props such as blankets, straps, mats, blocks, and chairs.⁶
2. Good for learning the fundamentals.⁹
3. Very precise and disciplined.³

• YouTube: Iyengar Yoga (Time: 1:20)

Kripalu Yoga

1. Good for self-empowerment and people new to yoga.¹⁰
2. Often described as "meditation in motion."¹¹
3. Focuses on postural alignment and breath coordination and movement; meditation and holding postures for lengthy moments; and a more spontaneous flow of both postures and meditation.⁷

Kundalini Yoga

1. Emphasizes mental focus, breathing, mantras and hand positions.⁷
2. Combines poses, breathing techniques, chanting and meditation.²
3. Stimulates energy by directing it through the chakras.¹²
4. Poses and breathing are different than in other forms of yoga.¹³

• Expert Village: Kundalini Yoga (Time: 1:24)

Sivananda Yoga

1. Focuses on proper exercise, breathing, deep relaxation, vegetarian diet, positive thinking and meditation.¹⁴
2. Good for boosting the spirit.⁸

Vinyasa (Power) Yoga

1. Helps build endurance.⁸
2. Similar to Ashtanga yoga.²
3. Popular in the United States.²

• YouTube: Vinyasa Yoga (Time: 2:15)

Viniyoga Yoga

1. More individualized yoga that is usually done one-on-one.¹⁵
2. Takes into account the student's physical needs, limitations, body type, emotional needs, cultural heritage and interests.¹⁶

Other Types of Yoga

Other types of yoga include:

Gentle yoga.2 Integral yoga.17

Jivamukti yoga.18 Prenatal yoga.19

Restorative yoga.20 Yin yoga.21

Getting Started

• Before you begin any exercise program, you will want to consult with a doctor.² Here are some other guidelines on where, when and how to get started doing yoga:

What to Wear

• Dress comfortably in stretchy clothing that won't hang down or get in your way.²² Yoga is traditionally practiced barefoot.² However, you can wear socks or soft-soled shoes.²³ You will want to remove your contacts, jewelry and tie back your hair before you begin.²⁴

• YouTube: Yoga Clothes (Time: 1:23)

Where to Practice

• You will need a clear space to practice your yoga. You can use a combination of places if one area does not allow you to do all your poses.²⁵

1. The room should be heated and well ventilated.²⁶
2. A level, bare or hardwood floor is best.²⁶
3. Use a yoga mat if you find your feet slipping.²

When to Practice

• When you decide to do yoga depends upon your schedule. Most people prefer to do yoga first thing in the morning because they feel it revitalizes their mind and body.²⁵ Others, however, wait to do yoga at night because they feel it promotes a deep, restful sleep.²³

1. Do your yoga when you feel most limber.²⁷
2. Do at least 3 or 4 yoga poses (asanas) every day.²⁷
3. Practice at least 10 minutes every day with several longer sessions interspersed during the week.²⁷
4. Practice on an empty stomach. Wait about one or two hours after a full meal.²³
5. Try to drink a glass of warm water 15 minutes before you start.²³

Workout Basics

• Here are a few tips that you will need to remember as you begin your yoga practice.

1. Start with easier poses to help prepare your body for the more difficult ones.²³
2. Never try to force your body into a posture.²⁸
3. Do not continue with a pose if you feel pain, cramping or fatigue.²³
4. Don't overarch your lower back because it compresses the lumbar disks.²⁹
5. Keep your neck in alignment with your spine instead of letting it flop back or down.²⁹
6. Don't lock your knees during standing postures.²⁹

Understanding the Poses

• People new to yoga can often become overwhelmed at the number of different poses in yoga. However, it is good to start with some basic poses. As you progress, these poses can become your warm-up.²³

• The cat - cow stretch is really two stretches merged into one. It can help alleviate back pain, stretch the hips and increase abdominal strength.^{30 31}
  1. Start on your hands and knees. Your hands should be placed under your shoulders and your knees under your hips.³²
  2. As you inhale, curl your toes under, drop your stomach and look upward.³³
  3. Exhale and round your back while releasing your feet so the tops are resting against the floor.³⁰ Bring your gaze down so you are looking towards your navel.³⁴

• YouTube: How To Do The Cat Cow Yoga Pose (Time: 1:28)

• The child's pose (Balasana) is a resting pose that can be done before or after any pose.³⁵
  1. Sit on your heels with your feet together.³⁶
  2. Lean forward, lowering your chest until your forehead rests on the floor.³⁷
  3. Swing your arms forward with your palms facing the floor or bring your arms to your sides with palms facing up.³⁸

• YouTube: Yoga Child Pose (Time: 2:03)

• The corpse pose (Savasana) is good for relieving stress and refreshing both the body and the mind.³⁹
  1. Lie down on your back.⁴⁰
  2. Your feet should be together but not touching.⁴¹
  3. Your arms should be at a 45-degree angle from your body with the palms up.³⁹
  4. Relax your body and breathe naturally.⁴²

• YouTube: Corpse Pose in Beginner Yoga (Time: 2:39)

• The downward facing dog (Adho Mukha Svanasana) is both a transitional pose and a resting pose.⁴³
  1. Start on your hands and knees.⁴⁴
  2. Lift your buttocks toward the ceiling while curling your toes under.^{45 43}
  3. Exhale. Straighten your back and arms first, then your knees.⁴⁶

• YouTube: Yoga Downward Facing Dog Pose (Time: 1:56)

• The Mountain Pose - Tadasana can improve posture and balance.⁴⁷
  1. Stand with your feet together, hip-width apart.⁴⁸
  2. Keep your back straight, head up, shoulders down and arms at the side of your body.⁴⁹
  3. Draw in your ribs to move the back of your pelvis away from your lower back.⁵⁰

• YouTube: Yoga Mountain Pose (Time: 1:25)

Pose Directories

• For more yoga poses, check out any of the following links:

1. iYogaLife: Poses
2. ABC-of-Yoga.com: Twist Poses | Standing Poses | Backbends | Inverted Postures
3. Yoga Basics: Seated Yoga Poses | Supine Yoga Poses | Twists | Backbending Poses | Standing Yoga Poses | Forward Bending Poses | Side Bending Poses | Prone Yoga Poses | Inversions
4. Santosha Shop: Yoga Postures Step-By-Step
5. The Yoga Site: Yoga Postures
6. Expert Village: Yoga Back Bends & Balancing Poses Series | How to Do a Backbend for Yoga Series | Seated Yoga Poses Series | Yoga Seated & Supine Poses Series | Yoga Supine Beginners Sequence Series | Yoga Twist Sequence for Beginners Series | Standing Yoga Poses Series  

Finding a Workout

• As a beginner, it may be easier for your to start with a planned workout. You will find that there are a lot of different workouts for beginners, many of which are focused on different purposes. Pick a workout that best fits your needs.

Basic Yoga Workouts

• iYogaLife.com: Yoga Cures  
• Prevention.com: Fast Holiday Yoga Routine
• ABC-of-Yoga: Yoga Session That Fits Your Lifestyle: 15 and 30 Minute Workouts
• Yoga Journal: Designing a 20-Minute Yoga Routine
• Expert Village: Yoga Wellness Exercises Series | Yoga With Blocks & Straps Series | Gentle Yoga Poses Series | Yoga Poses & Meditation Series | Gentle Yoga for Wellness Series | Basic Yoga Poses Series | Beginning Yoga Poses Series  

Yoga for Energy

• WholeLiving: Power Yoga Workout
• Expert Village: Yoga Poses for Energy
• YouTube: Morning Yoga with Julia (Time: 9:24)

Yoga for Relaxation and Sleep

• Fitness Magazine: 8-Minute Workout: Yoga for Better Sleep
• Expert Village: Yoga: Release & Relaxation Poses Series  
• About.com: Yoga for Insomnia  
• iVillage Health: 3 Yoga Poses to Help You Sleep Better

Yoga for Stress Management

• 

  (Creative Commons photo by Andy Bosselman)
  MayoClinic.com: Yoga for Stress Management  
• Ladies' Home Journal: Relieve Stress with Yoga  
• Expert Village: Stress Relief Yoga Poses  

Yoga for Weight Loss

• iYogaLife.com: One Easy Weight Loss Workout
• Prevention.com: 10 Yoga Poses for a Cover Model Body
• Fitness Magazine: Blast 500+ Calories Doing Yoga
• Expert Village: Yoga Weight Loss Exercises Series  

Yoga for Pain Relief

• ABC News: Yoga For Chronic Pain Relief  
• Expert Village: Yoga Exercises for Arthritis Pain Relief Series  
• VideoJug: Postures for Menstrual Pain Relief (Time: 7:34)  

Yoga for Your Back

• About.com: Yoga for Back Health  
• YouTube: Yoga Routine for Lower Back Pain. with Esther Ekhart (Time: 9:19)
• Expert Village: Yoga Back Poses Series | Zen Yoga Back Stretches Series | Yoga for Lower Back Pain Series | Yoga Poses for Back Pain Relief Series  
• About.com: Yoga for Back Pain Series: Basic Flexibility for Pain Prevention
• Yoga for Back Pain Series - Hip Work For a Balanced Back

Yoga for Carpal Tunnel

• My Daily Yoga: Repetitive Stress Injury Exercises
• Expert Village: Yoga for Carpal Tunnel Syndrome Series  
• Expert Village: Using Yoga to Prevent Carpal Tunnel Syndrome & Tendinitis Series  

Other Yoga Exercises

• Women Fitness: Top 10 Yoga Asana to relieve Asthma
• GlamSpirit: Yoga for the Common Cold (November 3, 2008)
• Fitness Magazine: 5-Minute Workout: The Great Sex Workout
• Expert Village: Restorative Yoga Poses Series | Yoga for Kids Series | First Trimester Prenatal Yoga Series  
• About.com: Yoga Stretches at Your Desk  

Conclusion

• Yoga is a great way to promote a more healthy lifestyle. However, it is not for everyone. If you discover that yoga simply is not your style, then you might want to check out How to Get Into Shape, How to Pick a Cardio Exercise or How to Build Muscle.

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References for How to Do Yoga for Beginners

1. ↑ Yoga Basics: Yoga 101: An Introduction
2. ↑ ^{2.00 2.01 2.02 2.03 2.04 2.05 2.06 2.07 2.08 2.09 2.10 2.11} TeensHealth: Yoga
3. ↑ ^{3.0 3.1 3.2} Beliefnet.com: A Guide to Hatha Yoga by Therese Droste
4. ↑ ^{4.0 4.1} iYogaLife.com: Anusara
5. ↑ ^{5.0 5.1} iYogaLife.com: Ashtanga
6. ↑ ^{6.0 6.1} Yoga for Beginners: Styles of Yoga - Ashtanga
7. ↑ ^{7.0 7.1 7.2} Beliefnet.com: A Guide to Hatha Yoga, p.2  
8. ↑ ^{8.0 8.1 8.2} iYogaLife.com: Bikram
9. ↑ iYogaLife.com: Iyengar
10. ↑ iYogaLife.com: Kripalu
11. ↑ Yoga for Beginners: Styles of Yoga - Kripalu
12. ↑ Yoga for Beginners: Styles of Yoga - Kundalini
13. ↑ iYogaLife.com: Kundalini
14. ↑ Yoga for Beginners: Styles of Yoga - Sivananda
15. ↑ iYogaLife.com: Viniyoga
16. ↑ Yoga for Beginners: Styles of Yoga - Viniyoga
17. ↑ Yoga for Beginners: Styles of Yoga - Integral
18. ↑ iYogaLife.com: Jivamukti
19. ↑ iYogaLife.com: Prenatal
20. ↑ iYogaLife.com: Restorative
21. ↑ iYogaLife.com: Yin
22. ↑ Yoga for Beginners: Guidelines For Yoga Practice - How to Practice
23. ↑ ^{23.0 23.1 23.2 23.3 23.4 23.5 23.6} ABC-of-Yoga.com: Getting Started with Yoga
24. ↑ eMedicineHealth: Yoga, p.6
25. ↑ ^{25.0 25.1} Prevention.com: Yoga Practice
26. ↑ ^{26.0 26.1} Yoga for Beginners: Guidelines For Yoga Practice - Where to Practice
27. ↑ ^{27.0 27.1 27.2} Yoga for Beginners: Guidelines For Yoga Practice - When to Practice
28. ↑ Yoga for Beginners: Guidelines For Yoga Practice - What to Practice
29. ↑ ^{29.0 29.1 29.2} Prevention.com: Beginner Yoga Poses
30. ↑ ^{30.0 30.1} iYogaLife: Cat-Cow Pose
31. ↑ About.com: Cat - Cow Stretch  
32. ↑ ABC-of-Yoga.com: Cat Pose
33. ↑ About.com: Cat - Cow Stretch, p.2  
34. ↑ About.com: Cat - Cow Stretch, p.3  
35. ↑ ABC-of-Yoga.com: Child Pose
36. ↑ Santosha Shop: Bala-asana - The Child Posture
37. ↑ iYogaLife: Child's Pose
38. ↑ About.com: Child's Pose - Balasana  
39. ↑ ^{39.0 39.1} iYogaLife: Corpse Pose
40. ↑ ABC-of-Yoga.com: Corpse Pose (Savasana)
41. ↑ Santosha Shop: Shava-asana - The Corpse Posture
42. ↑ About.com: Corpse Pose - Savasana  
43. ↑ ^{43.0 43.1} About.com: Downward Facing Dog - Adho Mukha Svanasana  
44. ↑ The Yoga Site: Yoga Postures: Downward Facing Dog - Adho Mukha Svanasana
45. ↑ Women Fitness: Yoga for Runners - Downward Facing Dog
46. ↑ ABC-of-Yoga.com: Downward Facing Dog (Adho Mukha Svanasana)
47. ↑ The Yoga Site: Yoga Postures: Mountain - Tadasana
48. ↑ iYogaLife: Mountain Pose
49. ↑ Santosha Shop: Tada-asana - The Mountain Posture
50. ↑ ABC-of-Yoga.com: Mountain Pose (Tadasana)

How to Do Yoga for Beginners Videos

• Mahalo Daily: Simple Meditation Techniques and Lifestyle Tips (Time: 5:27)
• YouTube: Ashtanga Yoga (Time: 1:23)
• YouTube: Bikram Yoga (Time: 2:57)
• YouTube: Iyengar Yoga (Time: 1:20)
• Expert Village: Kundalini Yoga (Time: 1:24)
• YouTube: Vinyasa Yoga (Time: 2:15)
• YouTube: Yoga Clothes (Time: 1:23)
• YouTube: How To Do The Cat Cow Yoga Pose (Time: 1:28)
• YouTube: Yoga Child Pose (Time: 2:03)
• YouTube: Yoga Child Pose (Time: 2:03)
• YouTube: Corpse Pose in Beginner Yoga (Time: 2:39)
• YouTube: Yoga Downward Facing Dog Pose (Time: 1:56)
• YouTube: Yoga Mountain Pose (Time: 1:25)

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