If you are brand new to yoga, there are certain postures that are essential for you to learn so you can feel comfortable in a class or practicing on your own at home. These beginner yoga poses will help you create a strong foundation and find a love for the practice.

As a yoga beginner, you might feel overwhelmed by the sheer number of poses and their odd-sounding names. Relax—your yoga practice is a lifelong pursuit, giving you plenty of time to learn scores of postures.

In yoga we learn a discipline of the body which comes out of awareness and attentiveness, tuning in to our body’s subtle energy flows and the life-giving rhythm of our breathing. The idea is that through entering more deeply and subtly into our physical experience, we can become more connected with ourselves, more grounded, and less swayed by anxieties or neurotic cravings for things that will not truly satisfy us. This can be a very positive influence on our approach to life, offering an antidote to the alienated rushing and disconnection from ourselves that characterizes much of our modern world. Read more about A Beginner's Guide to Yoga.

As you progress, you can take on more challenging poses but it's a good idea to keep things simple when you're just starting .The Beginners yoga poses outlined here are valuable enough to keep you occupied for a long time.

“When you listen to yourself, everything comes naturally. It comes from inside, like a kind of will to do something. Try to be sensitive. That is yoga.”

Petri Räisänen 

5 Yoga Poses Perfect for Beginners

Yoga utilizes all muscle groups, and that makes it an excellent workout. It’s perfect for everyone—from beginners to advanced practitioners. Here are five beginner yoga poses you can do to start your day right!

Steps: 

• Stand with your big toes barely touching, and your heels slightly apart. A good way to gauge your stance is to see if your second toes are parallel.
• Press into all four corners of your feet: big toe, little toe, right side heel, left side heel. As you push into your feet, feel how that engages your entire leg and keeps those muscles active.
• Take a deep breath and roll your shoulders up and back, releasing them down, so your shoulder blades are resting toward each other and your neck is long.
• Take a few deep breaths here. Close your eyes if you like.

Steps:

• Start in mountain pose with your toes together and heels slightly apart.
• Bring your right foot to the inner thigh of your left leg. Squeeze your foot and inner thigh together. The knee of your right leg should be turned out and your right thigh facing down toward the ground at a 45-degree angle.
• Once you’ve found your balance, lift your hands to the prayer position in front of your chest (as shown), or up overhead if that feels better for you.
• Keep your gaze focused on a fixed point in front of you to help stay balanced.
• Hold for 5–10 breaths, then switch sides.

“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.”

Buddha

Steps: 

• Come on to all fours with your wrists under your shoulders and knees under your hips. Tuck under your toes and lift your hips up off the floor as you draw them up at back towards your heels.
• Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back. Walk your hands forward to give yourself more length if you need to.
• Press firmly through your palms and rotate the inner elbows towards each other. Hollow out the abdominals and keep engaging your legs to keep the torso moving back towards the thighs. Hold for 5-8 breaths before dropping back to hands and knees to rest.

Steps:

• Lie on your stomach on the mat . Stretch your legs back, with the tops of your feet on the mat. Bend your elbows and spread your palms on the mat beside your waist.
• Inhale and press your inner hands firmly into the mat Then straighten your arms and simultaneously lift your chest up and your legs a few inches off the mat.
• Pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling, to open up your chest.

Steps:

• Start in Plank Pose with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
• Slowly lower down to a Low Plank by bending your elbows, keeping them tucked in close to the side of your body, until they form 90-degree angles.
• Hold for 1 breath.
• Typically, this pose is followed by Upward-Facing Dog, the next pose on this list.

”Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.”

Thich Nhat Hanh 

We hope learning these easy yoga poses for beginners has inspired you to take a stab at the world of yoga! Remember, you don’t have to strive to be a master, or even to eventually reach advanced poses. Yoga should be for you exactly what you need it to be. You can make allowances and adjustments for any physical issues you have, or you can simply use it as healthy mental relaxation. 

Yoga is best practice with yoga music since it is commonly related to meditation, relaxation, and peace of mind in general. Playing yoga music during your yoga practice can help you to get into the flow more easily and can give you that extra push to fully go for it. Try Healing Waves Yoga Album - A Yogic Path!

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For thousands of years yogis have been touting yoga's mental and physical powers. Luckily, you don't have to be an expert to reap the benefits — adding just a few poses to your daily routine can help your health in all kinds of unexpected ways.

Defining Yoga

Yoga is a process. It’s active. It’s the way you engage with the world to create harmony. Yoga is how we participate and create relationships. Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body.

In addition, it’s a relaxing form of exercise that was developed in India about 5,000 years ago and involves holding postures that stretch the limbs and muscles, doing breathing exercises, and using meditation techniques to calm the mind. Yoga appears to have benefits for increasing physical flexibility and reducing internal feelings of stress. Yoga is recommended as an alternative or complementary health-promoting practice.

“Yoga does not just change the way we see things, it transforms the person who sees.”

B.K.S Iyengar

Benefits of Yoga

The reason so many people are falling in love with yoga is because they are discovering how wonderful it is for your mind, body and spirit. But in case you’re not yet convinced, we’ve come up with our top ten reasons why yoga is incredible.

1. Improves your flexibility. Improves your flexibility. During your first class, you probably won't be able to touch your toes, never mind do a backbend. But if you stick with it, you'll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You'll also probably notice that aches and pains start to disappear. Tight hips can strain the knee joint due to improper alignment of the thigh and shin bones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

2. Yoga boosts your immune system. Any form of movement is great for keeping the immune system healthy. With yoga’s twisting, inverting, back bending, and calming, the body is able to spend more time within the parasympathetic nervous system (rest and digest) and less with the sympathetic nervous system (the fight or flight system, which causes stress and inflammation and dramatically lowers the immune system).

3. Builds muscle strength. Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.

4. Perfects your posture. Daily yoga helps improve your posture, making you walk taller and sit up straighter at your desk. Aches and pains caused by incorrect body posture such as back pain can also be alleviated.

5. Yoga lowers blood pressure. Having high blood pressure is a serious medical condition, which is associated with increased risk of both heart attacks and strokes. As well as reducing stress, which can be a contributing factor to high blood pressure, several aspects of yoga practice are thought to directly improve blood pressure. The relaxation and deep breathing of yoga can reduce high blood pressure even after the practice is finished. Certain postures such as Supported Bridge Pose, Legs Up The Wall Pose and of course Savasana or Corpse Pose are particularly beneficial for those with high blood pressure.

6. Yoga helps with back pain relief. Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. Physicians recommend yoga as a first-line treatment for chronic low back pain.

“When you listen to yourself, everything comes naturally. It comes from inside, like a kind of will to do something. Try to be sensitive. That is yoga.”

Petri Räisänen

7. Weight loss. You don't have to practice Hot Yoga or be able to bend double in a yoga pose to lose weight. An everyday gentle yoga practice will fuel the metabolic system and will help burn fat, leading to weight loss. Daily yoga can also help restore the hormonal balance in your body, which can normalise your body weight.

8. Increase your energy. Another benefit of yoga is that much-needed energy boost in our busy lives that it provides to help keep us fresh for longer. Yoga, with its unique synergy of body and breath work, is perfect when your reserves are running low. Daily yoga practice will awaken the main energy centres (called chakras) in your body. Great poses for extra energy are those that extend the spine, such as the tree pose, allowing energy to circulate throughout the whole body, and poses that open the chest, like the cobra pose, encouraging the intake of more breath.

9. Reduce stress. Many workplaces now offer lunch-time yoga sessions because it's been shown that yoga is an amazing stress buster. Any yoga practice, even a short daily one, should be made up of three elements; poses, breathing and meditation. Studies have shown that those people who regularly practice all three elements are better able to regulate their heart-rate variability (HRV). This generally means that their heart rate is lower, giving the body the ability to respond to stress in a more flexible way.

10. Improve concentration. Yoga poses and meditation require you to concentrate on your breathing. This process of observing your breath calms your mind and makes you more mentally relaxed. As a result of this mental stability, you'll be able to recollect and retain more information. Meditating for just a few minutes in the morning can result in better concentration throughout the day.

11. Sleep better. Studies have shown that practicing daily yoga can reduce insomnia. When experiencing insomnia, practice relaxing asanas or postures, such as forward fold (uttanasana) or lying on your back with your feet up the wall.

 12. Fosters Mental Calmness. Yoga practice is physical. Concentrating so intently on what your body is doing has the effect of bringing calmness to your mind. Yoga also introduces you to meditation techniques, such as how to focus on your breath and disengage from your thoughts.

13. Yoga makes you happy. A recent study has shown that practicing regular yoga and meditation results in higher serotonin levels (the happiness hormone). The same study showed that long-term yoga practitioners have more mass in the areas of the brain associated with contentment.

“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.”

Buddha

Multiple studies have confirmed the many mental and physical benefits of yoga. Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety. Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.

Get yourself out there and experience for yourself the incredible benefits of yoga practice!

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Thinking about trying yoga for the first time?

If you are wondering how to start yoga by yourself, but all you know is the mountain pose and downward dog, there is an overwhelming amount of information on your doorstep. Do not let your lack of knowledge keep you from investing in yoga.

Read this helpful article, on yoga guide for beginners to ease you into the practice.

Defining Yoga

The word Yoga comes from the Sanskrit word Yuj, which means union. Union of the individual consciousness with the universal consciousness.

Yoga is essentially a spiritual discipline based on an extremely subtle science that focuses on bringing harmony between mind and body. It is an art and science for healthy living. Yoga also refers to an inner science comprising a variety of methods through which human beings can achieve a union between the body and mind to attain self-realization. The aim of Yoga practice is to overcome all kinds of suffering that lead to a sense of freedom in every walk of life with holistic health, happiness, and harmony. 

In yoga we learn a discipline of the body which comes out of awareness and attentiveness, tuning in to our body’s subtle energy flows and the life-giving rhythm of our breathing. The idea is that through entering more deeply and subtly into our physical experience, we can become more connected with ourselves, more grounded, and less swayed by anxieties or neurotic cravings for things that will not truly satisfy us. This can be a very positive influence on our approach to life, offering an antidote to the alienated rushing and disconnection from ourselves that characterizes much of our modern world.

“True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; yoga is to be lived. Yoga doesn’t care about what you have been; yoga cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied.”

Aadil Palkhivala

The Origins of Yoga

Some archaeologists and yogis believe ancient yoga principles appear from the shamanism and early spirituality of the Stone Age. However, these civilizations exist in written history, so this theory remains conceptual and perhaps not entirely precise.

Early Sanskrit (the Indian spiritual language) texts such as the Vedas (1500 BCE) and the Upanishads (500 BCE) explain and explore yoga as a means of access to the Divine and a way to connect the earthly form with the spiritual form. Comprised of songs and poems, the Vedas tell stories of the Hindu gods while referencing yoga techniques in Vedic rituals. The Upanishads, which focus on philosophy, contain the first documented use of the term “yoga,” where it refers to a firm holding back of the senses to join with the supreme state of being.

Different Types of Yoga

There is no one-size-fits-all yoga practice. The yoga class for you is the one that leads you to what you’re looking for. Some days you may really want to sweat it out, and a hot yoga class is for you, and other days you may choose a yin yoga class to hold poses for longer periods of time and really get a deep stretch. 

The Sanskrit term "hatha" is an umbrella term for all physical postures of yoga. In the West, hatha yoga simply refers to all the other styles of yoga (ashtanga, Iyengar, etc.) that are grounded in physical practice. However, there are other branches of yoga such as kriya, raja, and karma yoga that are separate from the physical-based yoga practice. Physical-based yoga is the most popular and has numerous styles.

Vinyasa classes are more fast-paced, with the idea that you are synchronizing movement with breath and learning to work your way through a series of poses in a fluid manner. Vinyasa offers a robust movement with a continuous “flow” from one posture to the next. This style will be more dynamic and athletic in nature to hit the person searching for more of a “workout” rather than a time for relaxation.

Ashtanga classes use the same series of poses for every class. You have to master the first series before going onto the second, and so on, making it ideal for perfectionists. Beginners might want to dip their toe in Vinyasa or Hatha before going to an Ashtanga class.

“Change is not only inevitable but always happening. When you truly embrace this concept of change being constant, the only thing left to do is grow, detach, venture inwards, touch the spirit and find your source — the one responsible for keeping you grounded through the ever-changing seasons of life.”

Julie Weiland

Yin yoga requires you to hold poses for several minutes at a time, needing you to really soften and relax your muscles to target deeper connective tissue and fascia. Yin yoga is a more meditative class than the others, but it can have wonderful benefits for both your muscles and your mind.

A Kundalini yoga class is a little different, including intense breath work and even chanting or meditation. The purpose of kundalini yoga is more centered around lifting your consciousness and activating energy centers or chakras in your body.

Bikram yoga includes a specific series of 26 postures and two breathing exercises—it also has to take place in a heated room. The added heat is said to help your body stretch deeper, detoxify better, reduce stress, and can also help with chronic pain. Vinyasa classes are sometimes heated as well, but typically when you think “hot yoga” it’s a Bikram class.

Benefits of Yoga

There are many benefits to the ancient practice of yoga both physical and mental, from better posture to greater self-acceptance. Here are the main physical and mental benefits of yoga…  

• Your immune system will strengthen.
• You'll sleep better.
• You'll be less tired during the day with higher energy.
• You'll feel more relaxed and learn to stay relaxed.
• Your overall muscle tone improves as well as alignment.
• Yoga helps with improving the flexibility of the spine, curing back pain, sciatica, and neck pain
• Controls blood pressure, regulates blood sugars – indirectly improving heart health.
• Yoga improves our ability to concentrate and focus, increases self-esteem
• Helps build the immune system, which reduces the incidence of common ailments.
• Certain yogic exercises help improve thyroid gland functionality thus improving metabolism.
• Digestion improves; gas and bloating lessen.
• Pancreas – Certain Yogic asanas improve blood supply to the pancreas, enabling it to function efficiently and produce insulin in the right quantity that helps in managing and controlling diabetes. Reduces belly fat which improves insulin sensitivity
• Helps to lose weight, cure asthma, diabetes, heart problems, and many chronic diseases
• Help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance

Although there’s been a lot of research on the health effects of yoga, many studies have included only small numbers of people and haven’t been of high quality. Therefore, in most instances, we can only say that yoga has shown promise for particular health uses, not that it’s been proven to help.

Another key benefit of yoga is that it helps with stress. Accumulation of stress can cause your nervous system to be constantly in overdrive, making it difficult to unwind, focus, and sleep. The breathing exercises you practice during yoga can help lower your heart rate and shift your nervous system into a more relaxed state. It also promotes better sleep and increased focus.

“Yoga is a dance between control and surrender – between pushing and letting go – and when to push and when to let go becomes part of the creative process, part of the open-ended exploration of your being.”

Joel Kramer

For people with a more spiritual background, the effects of practice start to be felt beyond the physical body and off the mat. Yoga can help connect you more deeply to your sense of purpose and awareness of living in the present. As you start your journey, what you get out of the practice can also change based on your needs. 

Yoga is a practice with a long history rooted in teaching you the tools and foundation to empower yourself. And with accessibility — from teachers to information — at its peak, anyone can start practicing yoga. Here are seven tips that will help you start you on the road to a more centered life.

If you have more questions about yoga, please leave your questions on the comment box below. Thank you so much for reading!

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Asanas are the physical postures, but depending upon the class, the postures may be held for different durations, such as A half breath (an exhale or inhale), a few breaths, or a few minutes. Some classes are very active, with flowing movement, heated studios up to 105 degrees Fahrenheit, and others are tranquil at around 70 degrees Fahrenheit, all year long.

So there is a style of Yoga for every person, and you should be aware of what you are getting into before you start. You should also be aware that the doors are not locked, and if 105 degrees is too much heat, it is your call.

"The pose begins when you want to leave it." - via All Women's Talk

This past summer, in Arizona, a number of people died, due to excessive heat. If your body temperature reaches 105 degrees, you could possibly have a heat stroke. What is your natural climate like? Please know your temperature tolerance and know that people are different.

The Yoga postures release tension throughout your body, regardless of which style you choose. The added surge of endorphins, as a result of this exercise, is another benefit.

Pranayama, sometimes called the Yogic science of breathing, is the cultivation of air - our most vital resource. Therefore, you can increase the amount of oxygen in your bloodstream without classic calisthenics, but when you combine it with the postures; you have a very powerful combination for stress relief.

Meditation is known for its stress management, focused concentration, and conscious relaxation benefits. In fact, there are so many meditation benefits, that after more than 2,000 studies, scientists still research for more.

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

How will all this help you achieve your goals? Simple: Once you are armed with the ability to relieve yourself from the burdens of stress, negative obstacles, and needless worrying, you then have the ability to prioritize and learn from your mistakes.

one of the understanding you will get from practicing yoga is that your mind is like a garden, you can choose which seeds you want to plant in your garden. You can look at your goals as the fruit you will get from planting the right kind of seed, by keep practicing Yoga and Meditation, you will stay mindful of your actions which will help you in seeing if you are watering your garden, you thought correct the water is your actions, and by staying aware of your actions you can see if you are walking on the right path to achieving your goals! learn from your past, and Plan the future, but live in the present moment.

Love you!

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Imagine being able to optimize your attitude in one hour, per day, or less.
Every day, people attend Yoga classes for physical or mental health, and walk away with the tools, to be masters of their own destiny.

How is this possible? Regular attendance to Yoga classes will result in a positive attitude adjustment for the student. Many of us walk around with a “perceived handicap.” We blame everything for our setbacks and lack of opportunities. Society, your boss, and your family are all easy targets to blame, for lack of opportunities.

It is true that age, financial status, gender, and ethnic background, are factors in success. However, these factors can all be overcome by working toward your goal on a daily basis and taking life one-step-at-a-time.
Remember, that if you think your situation is a disability, it will be.

"A flower does not think of competing to the flower next to it. It just blooms."

How can Yoga do anything for you? For one thing, you will appreciate life to it’s fullest. You will stop wasting time, by letting daily opportunities go by.
Many of us have opportunities, but we think it won’t work, we don’t have what it takes for success, or we lack the drive to carry a plan through.

Yoga and meditation teach you to supervise your mind. Your mind has been allowed to work against you. Much like a “back seat driver,” the mind is good at “second-guessing,” fearing, doubting, and discouraging new ideas. The mind would prefer to stay in one place and let the world go by. Leaving you in a deeper state of frustration, by worrying about making a mistake.

You have to cultivate a positive relationship with your mind, through practicing Yoga postures (asanas), breathing techniques (pranayama), and meditation. You can find all this, and much more, in your local Yoga class. All you have to do is make it a regular routine. Yoga classes are everywhere, from corporate health clubs to senior centers. Whether you practice before, or after, work is not important, and you will start to feel the mental benefits, right away.

"Letting go is the hardest asana." -via Blog Lovin

Many Yoga students walk away from their first-class feeling guilty, that it took so long to start. They anguish over the fact they procrastinated so long.
However, the important part is to start and continue your Yoga practice.
There is also a common feeling of euphoria during and after Yoga classes.
The group support, classroom atmosphere, and the endorphins will make your day a much better one.

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"Inhale the future, exhale the past."

Yama has five parts such as aparigraha (non- covetousness), brahmacharya (celibacy), asteya (not robbing), Satya (honesty) and ahimsa (non- violence).
Asana is a posture that focuses on breaking free from the tensions.
Pratyahara provides internal strength by getting rid of different manner of interruptions that will lead to the development of will- power.
Dharana begins with concentration which is integrated with meditation finishing off in samadhi.
Samadhi has four impediments namely abhinivesha (fondness of the world), Asmita (egoism), Avidya (ignorance) and raga- dvesha (all likes and dislikes).
Dhyana proposes that material attachment, gluttony, slothfulness and subtle yearnings are considered as obstacles.
Pranayama is an examination of the outgoing inclinations of the human brain.
Niyama has five canons such as Ishvarapranidhana (self- surrender), Svadhyaya (devotion), tapas (austerity), Santosha (contentment) and Saucha (purity).

"It's not about being good at something. It's about being good to yourself."

Literally defined as the wise combination of things, vinyasa sets apart ashtanga yoga from the rest of the primordial religious practices. This method is done whereby the student budges in and out of the routine through Suryanamaaskara, a group of movements that are well- defined. The very purpose of this is to generate high temperature in the body for purification to occur which can be realized through sweating and circulation. Aside from that, flexibility is also improved that reduces the threat of injuries.

Origins of ashtanga yoga is said to have come from the antique account of Korunta authored by Vamana Rishi. Tirumalai Krishnamacharya was able to obtain a copy which was given to him by his guru Rama Mohan Brahmachari at the mountain of Kailash. Later on, Pattabhi Jois was able to have one in his hands. Until this time, this yoga classification has remained to be very faithful with the principles introduced by Krishnamacharya. Aside from Jois, he was also able to educate other great instructors in the 20th century such as Indra Devi and B.K.S. Iyengar.

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We have gathered 7 Yoga Tips for Beginners, to start your Yoga path

The Seven Yoga Tips:

1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.

2. The second of seven Yoga Tips is to Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether or not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigorous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.

3. Listen to your body and be aware of your physical abilities. You don't want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” - B.K.S. Iyengar

Are you ready for some more Yoga Tips? Let continue...

4. The forth of seven Yoga Tips is  If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best yoga products on the Internet and read reviews. Talk to others for recommendations.

5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.

6. One of the seven Yoga Tips is to Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.

“The nature of yoga is to shine the light of awareness into the darkest corners of the body.” - Jason Crandell

7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won't be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

Now that you know those seven Yoga Tips it's time to grab your mat and a towel and get the most out of your yoga exercises.

If you are new to Yoga, or even an Advenced practioner, you may find your next yoga mat, Yoga strap or Yoga block in our Shop.

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