How to Do Yoga for Beginners

Yoga is a great form of exercise for all sorts of ailments. If you have been wanting to start, but were not clear how, then this page will give you some guidance. It covers the different types of yoga, how to start, basic poses and where to find a workout that fits your needs.

1. Choose a type of yoga that fits you best.
2. Wear comfortable, stretchy clothing without shoes.
3. Yoga is best practiced on a hard surface.
4. Yoga should be done on an empty stomach.
5. Start with easier poses and work your way up.

The content in this page is not a substitute for professional medical advice. Please contact your doctor/financial adviser before using the information presented here.

• 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.Yoga Basics: Yoga 101: An Introduction However, most people just focus on the physical aspect of yoga, known as hatha yoga.TeensHealth: 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.

1. Developed in the 1990s by John Friend.Beliefnet.com: A Guide to Hatha Yoga by Therese Droste

2. Students are encouraged to be playful and light-hearted.Beliefnet.com: A Guide to Hatha Yoga by Therese Droste

3. Nonthreatening style is good for newbies.iYogaLife.com: Anusara

4. Fastest growing style of yoga.iYogaLife.com: Anusara

1. Vigorous and fast-paced.TeensHealth: Yoga

2. Uses a specifically grouped series of poses that are practiced in a rapid, moving sequence.iYogaLife.com: Ashtanga

3. Helps to build flexibility, strength, concentration and stamina.TeensHealth: Yoga

4. Good for weight loss, cardio and strength gain.iYogaLife.com: Ashtanga

5. Most intense form of hatha yoga.Yoga for Beginners: Styles of Yoga - Ashtanga

1. Practiced in rooms that are heated to 100°F or more.TeensHealth: Yoga
2. Focuses on stamina and purification.TeensHealth: Yoga
3. Uses 26 movements that are each performed twice.Beliefnet.com: A Guide to Hatha Yoga, p.2
4. Good for weight loss and building stamina.iYogaLife.com: Bikram

• YouTube Video: Bikram Yoga (Time: 2:57)

1. Uses props such as blankets, straps, mats, blocks, and chairs.Yoga for Beginners: Styles of Yoga - Iyengar

2. Good for learning the fundamentals.iYogaLife.com: Iyengar

3. Very precise and disciplined.Beliefnet.com: A Guide to Hatha Yoga

1. Good for self-empowerment and people new to yoga.iYogaLife.com: Kripalu

2. Often described as "meditation in motion."Yoga for Beginners: Styles of Yoga - Kripalu

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.Beliefnet.com: A Guide to Hatha Yoga, p.2

1. Emphasizes mental focus, breathing, mantras and hand positions.Beliefnet.com: A Guide to Hatha Yoga, p.2
2. Combines poses, breathing techniques, chanting and meditation.TeensHealth: Yoga
3. Stimulates energy by directing it through the chakras.Yoga for Beginners: Styles of Yoga - Kundalini
4. Poses and breathing are different than in other forms of yoga.iYogaLife.com: Kundalini

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

1. Focuses on proper exercise, breathing, deep relaxation, vegetarian diet, positive thinking and meditation.Yoga for Beginners: Styles of Yoga - Sivananda

2. Good for boosting the spirit.iYogaLife.com: Sivananda

1. Helps build endurance.iYogaLife.com: Vinyasa

2. Similar to Ashtanga yoga.TeensHealth: Yoga

3. Popular in the United States.TeensHealth: Yoga

1. More individualized yoga that is usually done one-on-one.iYogaLife.com: Viniyoga

2. Takes into account the student's physical needs, limitations, body type, emotional needs, cultural heritage and interests.Yoga for Beginners: Styles of Yoga - Viniyoga

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

• Dress comfortably in stretchy clothing that won't hang down or get in your way.Yoga for Beginners: Guidelines For Yoga Practice - How to Practice Yoga is traditionally practiced barefoot.TeensHealth: Yoga However, you can wear socks or soft-soled shoes.ABC-of-Yoga.com: Getting Started with Yoga You will want to remove your contacts, jewelry and tie back your hair before you begin.eMedicineHealth: Yoga, p.6

• 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.Prevention.com: Yoga Practice

1. The room should be heated and well ventilated.Yoga for Beginners: Guidelines For Yoga Practice - Where to Practice
2. A level, bare or hardwood floor is best.Yoga for Beginners: Guidelines For Yoga Practice - Where to Practice
3. Use a yoga mat if you find your feet slipping.TeensHealth: Yoga

• 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.Prevention.com: Yoga Practice Others, however, wait to do yoga at night because they feel it promotes a deep, restful sleep.ABC-of-Yoga.com: Getting Started with Yoga

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

• 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.ABC-of-Yoga.com: Getting Started with Yoga
2. Never try to force your body into a posture.Yoga for Beginners: Guidelines For Yoga Practice - What to Practice
3. Do not continue with a pose if you feel pain, cramping or fatigue.ABC-of-Yoga.com: Getting Started with Yoga
4. Don't overarch your lower back because it compresses the lumbar disks.Prevention.com: Beginner Yoga Poses
5. Keep your neck in alignment with your spine instead of letting it flop back or down.Prevention.com: Beginner Yoga Poses
6. Don't lock your knees during standing postures.Prevention.com: Beginner Yoga 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.ABC-of-Yoga.com: Getting Started with Yoga

• The cat - cow stretch is really two stretches merged into one. It can help alleviate back pain, stretch the hips and increase abdominal strength.iYogaLife: Cat-Cow Pose About.com: Cat - Cow Stretch
  1. Start on your hands and knees. Your hands should be placed under your shoulders and your knees under your hips.ABC-of-Yoga.com: Cat Pose
  2. As you inhale, curl your toes under, drop your stomach and look upward.About.com: Cat - Cow Stretch, p.2
  3. Exhale and round your back while releasing your feet so the tops are resting against the floor.iYogaLife: Cat-Cow Pose Bring your gaze down so you are looking towards your navel.About.com: Cat - Cow Stretch, p.3

• The child's pose (Balasana) is a resting pose that can be done before or after any pose.ABC-of-Yoga.com: Child Pose
  1. Sit on your heels with your feet together.Santosha Shop: Bala-asana - The Child Posture
  2. Lean forward, lowering your chest until your forehead rests on the floor.iYogaLife: Child's Pose
  3. Swing your arms forward with your palms facing the floor or bring your arms to your sides with palms facing up.About.com: Child's Pose - Balasana

• The corpse pose (Savasana) is good for relieving stress and refreshing both the body and the mind.iYogaLife: Corpse Pose
  1. Lie down on your back.ABC-of-Yoga.com: Corpse Pose (Savasana)
  2. Your feet should be together but not touching.Santosha Shop: Shava-asana - The Corpse Posture
  3. Your arms should be at a 45-degree angle from your body with the palms up.iYogaLife: Corpse Pose
  4. Relax your body and breathe naturally.About.com: Corpse Pose - Savasana

• The downward facing dog (Adho Mukha Svanasana) is both a transitional pose and a resting pose.About.com: Downward Facing Dog - Adho Mukha Svanasana
  1. Start on your hands and knees.The Yoga Site: Yoga Postures: Downward Facing Dog - Adho Mukha Svanasana
  2. Lift your buttocks toward the ceiling while curling your toes under.Women Fitness: Yoga for Runners - Downward Facing Dog About.com: Downward Facing Dog - Adho Mukha Svanasana
  3. Exhale. Straighten your back and arms first, then your knees.ABC-of-Yoga.com: Downward Facing Dog (Adho Mukha Svanasana)

• The Mountain Pose - Tadasana can improve posture and balance.The Yoga Site: Yoga Postures: Mountain - Tadasana
  1. Stand with your feet together, hip-width apart.iYogaLife: Mountain Pose
  2. Keep your back straight, head up, shoulders down and arms at the side of your body.Santosha Shop: Tada-asana - The Mountain Posture
  3. Draw in your ribs to move the back of your pelvis away from your lower back.ABC-of-Yoga.com: Mountain Pose (Tadasana)

• 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

• 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.