Yoga for beginners - basic yoga poses and what you need to know before starting classes

Is yoga new to you? Well, this article aims to answer all your questions about it and provide all the information you need on what you need to consider when planning your first lesson. By the end of this complete beginner's guide, you'll learn what yoga is, how to know it's right for you, what to wear to class, what equipment you'll need, how often to practice yoga, and what type of yoga to choose for your first class.

Basics

Everything, even basic yoga asanas for beginners, must be performed on a special mat, and it doesn’t matter whether you practice at home or in a class. It is worth noting that even the most basic exercises should be performed in comfortable, easily stretchable clothing that will not impede your movements. If your activity consists primarily of slow, gentle exercise, opt for warmer clothing (such as sweatpants and a long-sleeved tank top), but if your workout will be at a more vigorous pace, shorts and a T-shirt or crop top will fit perfectly. Yoga trainers often say, “Leave your ego at the door,” so you shouldn't be embarrassed by what you wear in your classes. Wear what you really feel comfortable doing.

Some activities will require the use of additional props such as straps, blocks, special pillows, blankets and chairs. For your first lessons, there is no need to buy them all, especially if you are a beginner.

If you are going to practice yoga in a studio, then the trainers will provide you with everything you need for the exercises. However, if you study at home, watching online lessons or a tutorial, then you will certainly need a mat, and it is also worth finding out whether these classes require any additional props. If necessary, there are many ways to replace specialized yoga equipment with some improvised items. For example, you can easily replace special belts with a rope or a regular belt. If the exercise involves the use of a pillow, then you can make such a pillow yourself.

If you decide to buy something for your classes, then first of all pay attention to a yoga mat. Typically, yoga studios provide mats for their classes, however, often such mats are not of very high quality, and you may be more comfortable practicing on the mat that you have chosen for yourself. Yoga mats come in a variety of shapes and sizes, and they also vary in the material they are made from. Before choosing a mat, you should learn more about them (for example, by reading relevant articles on the Internet), especially if you want to purchase something made from non-toxic materials and that will provide support for your ligaments and joints.

What if I can’t do some poses?

No problem! No one expects you to master every pose the first time (or ever, since it's a constant learning process). Your yoga instructor should offer options for modifying poses, especially for more difficult ones. "Your breathing is key in yoga; if you lose sight of this, you'll soon want to give up," says Ewing. “And don’t be afraid to ask your instructor for help.”

If you work a lot while sitting, yoga for your back and spine will suit you.

Also, try not to compare yourself to others in the room—every body is unique and has different strengths and weaknesses. Plus, every time you step on the mat, things will be a little different, "both for your body and your mind," says Ewing.

Is yoga right for you?

Anyone can practice yoga, regardless of age, weight, place of work, religion, etc. Yoga is not some kind of exclusive practice for a select few. Yes, it is quite possible that due to injuries or damage you have suffered, you cannot do some kind of exercise that requires specific poses or certain breathing techniques, but an experienced instructor will always be able to find safe alternative exercises for you. If you're over 55, out of shape, or don't have much flexibility, start with slower, gentler workouts and over time you can progress to something more challenging. Never endure pain. Some discomfort is acceptable, but body pain means you need to stop doing a particular exercise.

If you want to improve your flexibility and mobility, try stretching exercises.

Contraindications

Yoga exercises for beginners, as well as more complex asanas, have a number of contraindications that prohibit this practice.

Time restrictions are:

• Purulent or serous otitis.
• ARVI at any stage.
• The rehabilitation period after injuries to the musculoskeletal system, operations in the abdomen and chest.
• Chronic diseases during their exacerbation.
• 3 month period after birth.
• Overwork.
• Increased ocular and intracranial pressure, which is temporary.
• Having had a heart attack or stroke. You should wait at least six months and then consult a doctor.

Constant contraindications that prohibit practicing yoga:

• Retinal disinsertion.
• Chronic hypertension.
• Oncological diseases.
• Severe forms of damage to the musculoskeletal system.
• Infections occurring in the brain and spinal cord.
• Blood diseases.
• Mental illnesses. Applies only to complex diagnoses. For example, epilepsy, schizophrenia, psychosis.
• Serious disturbances in the functioning of the cardiovascular and digestive systems, and the spine.
• Inguinal hernia.

In addition, there are a number of contraindications for certain periods of the body’s condition:

There are a number of specific diseases in the presence of which performing asanas of any complexity is prohibited. If you have health problems, you should consult your doctor.

Advantages

Exercise has many benefits. Yoga for beginners at home will help you:

• improve and maintain muscle tone, ligament flexibility, joint mobility and generally contribute to the overall health of organs;
• keep your mind clean and clear;
• sleep better;
• improve the functioning of your body parts and prevent injury when playing sports;
• speed up recovery after training;
• prevent diseases such as diabetes, cardiovascular and autoimmune diseases;
• mitigate the negative impact of the environment;
• improve your mood and overall well-being.

Yoga is a practice that has a beneficial effect on both your physical fitness (improves overall body tone and endurance, corrects posture, develops your strength and flexibility) and spiritual well-being (helps relieve stress, relax, feel healthy, and also energizes you).

The best way to find out if yoga is right for you is to simply try it. First of all, visit several different studios and choose the one you like best. You can perform a yoga complex for beginners at home, but it is better not to neglect the professional advice of an instructor: he will answer all your questions, select the most suitable asanas for you and give you the necessary recommendations before you start your first lesson. If you have any injuries or injuries, talk to your doctor before going to the yoga studio.

CHILDREN'S YOGA: 10 MOST USEFUL ASANAS

International Yoga Day is celebrated annually on June 21. So you have 2 whole days to gather your courage and finally start practicing or resume interrupted classes. After all, yoga is useful and interesting. Even children know this. By the way, it is for them that we have found the most suitable and useful asanas, and at the same time not at all boring. Vrksasana (Tree Pose)

This pose develops the brain, improves attention, stimulates mental activity, and has a general strengthening effect on the body. The pose tones the leg muscles well and develops a sense of balance. Mainly used to relax the muscles of the legs, arms and spine, as it involves their maximum stretching. Refers to balanced poses. How to do it?
With a full inhalation, raise your arms straight out to your sides, palms down (for girls, palms up).
Place your palms together above your head so that your biceps touch your ears. Stretch your entire torso up as if you are about to fly, but do not rise on your toes. Stand like this until the first signs of fatigue. Lower your arms out to your sides, palms up (for girls, palms down). Badrasana (Butterfly Pose)

One of the easiest asanas.
It is necessary to stay in it for no more than 15 seconds at first, then linger in it for as long as is comfortable and pleasant. This pose is valuable because it supports the pelvic organs, normalizes blood circulation, and strengthens the internal muscles of the thighs. The asana is very useful for mothers, and for children it is not only useful, but also interesting. How to do it?
Sit on the floor with your legs extended in front of you, then bend your knees and bring your feet as close to your body as possible. Bring your feet together, clasping them with your hands, place your hips on the floor, and your heels should touch your perineum. The back should be straight, the feet together should be grasped by the palms, and the gaze should be directed forward. It is necessary to remain in this position for as long as possible, as far as the little yogi’s training allows.

Bhujangasana (Snake Pose)

It has a strengthening effect on the spine, stretches the back muscles, and regulates the functioning of the gastrointestinal tract. The entire spine as a whole is strengthened, and the chest expands. How to do it?
Lie on the floor, face down. Stretch your legs, keeping your feet together. Tighten your knees, point out your toes. Place your palms on the floor near your pelvis. Exhale, pressing your palms firmly to the floor and pulling your torso up. Inhale as you continue to lift your torso to its highest possible position. Stay at the extreme point for a while. Exhale, bending your elbows and lowering your torso to the floor. Repeat the pose 2-3 times, then relax.

Virabhadasana (Swallow Pose)

Gives the child peace of mind and self-confidence. This exercise will strengthen the child’s leg muscles and will be an excellent workout for maintaining balance. How to do it?
Stand up straight, keep your back straight, legs together. Lean forward, move your right leg as far back as possible, move your arms to the right and left, as if they were your wings. Maintain your balance for as long as possible, remaining consistent in this position. This exercise is easy to perform if you are able to correctly transfer all the weight to the inside of the supporting leg. Don't forget to change legs. Sometimes it happens that it is much easier to maintain balance on the right leg than on the left, and vice versa.

Adho Mukha Svanasana (Dog Pose)

The asana resembles a stretching dog, hence the name. One of the most relaxing poses that restores mental and physical strength. How to do it?
Lie face down on the floor with your legs slightly less than shoulder-width apart. Place your palms on the floor at chest level. As you exhale, lift your body by straightening your arms, which should remain straight throughout the exercise. Move your head towards your feet and place your head on the floor. Arms and legs should be straight, heels touching the floor. You need to stay in this position for a minute. Then, as you exhale, lift your head off the floor and stretch your body forward, lowering it to the floor.

Janrasana (Bow Pose)

Develops a sense of trust in the child, keeps the spine elastic, and increases the ability to concentrate.
How to do it?
Lie on the floor with your entire body length on your stomach, face down. Exhale and bend your knees. Stretch your arms back and grab your left ankle with your left hand and your right ankle with your right. Take two breaths in and out. Exhale completely and pull your legs up, raising your knees and at the same time lifting your chest off the floor. Raise your head and move it as far back as possible. Neither the ribs nor the pelvic bones should touch the floor. Only the stomach bears the weight of the body. With your legs fully extended upward, bring your hips, knees and ankles together. Stay in the pose for 20 seconds to 1 minute if possible, then exhale, release your ankles, straighten your legs, lower your head and legs to the floor and relax.

Malasana (Garland or Frog Pose)

The asana has a calming and refreshing effect on the brain, is very beneficial for women and is great fun for children.
Among the advantages - it relieves back pain, strengthens the spine, and is recommended for diseases of the upper respiratory tract. How to do it?
Stand up straight, then squat down, place your feet hip-width apart and turn them slightly outward. Make sure your feet are completely pressed to the floor. Press your elbows to the inside of your knees, point your tailbone down, and cup your palms. Start pressing your elbows towards your knees while resisting with your knees. Stretch your chest away from your navel. Stay in the asana for 15-30 seconds, then release your hands, raise your body and sit on the floor. Free your legs, relax.

Sarvangasana (Birch Tree Pose)

This is the queen of asanas; it has a positive effect on all systems of the body. Stimulates the child's mental growth. How to do it?
If you have little practice, then use a blanket folded in four when performing the asana. Lie on it so that your shoulder blades are on the edge of the blanket and your head is on the floor. Bring your feet and legs together. Slowly place your hands behind your head, and as you exhale, pull your knees towards your chest. Place your feet behind your head, support your back in the lumbar region with your hands, and rest your elbows on the floor. Now straighten your legs up, while helping yourself with your hands, as if pushing your body up. Elbows should be as close to each other as possible, legs straightened straight up, perpendicular to the floor. The feet are connected together, the knees do not bend. The entire weight of the body rests on the shoulders. Stay in the asana for a few minutes, then slowly lower to the floor.

Paripurna Navasana (Boat Pose)

Significantly strengthens the abdominal and leg muscles. It has a positive effect on all abdominal organs and is recommended for any diseases of the gastrointestinal tract. This asana also strengthens the back, which emphasizes its exceptional importance for the child’s body. How to do it?
Sit on the floor, pull your legs towards you, fix the position. With your feet off the ground, extend your arms in front of you (arms should be parallel to the floor, palms facing each other). Push your lower back forward, creating a “lumbar arch.” Try to straighten your legs at the knee joints so that your heels are approximately at eye level. The neck and head should be in line with the spine, the chest should be slightly “opened”.

Natarajasana (Dancer Pose)

It is this pose that contributes to the development of graceful posture, since all the muscles of the back, legs and all parts of the spine are involved in its implementation. Develops a sense of balance. The pose itself is very beautiful and energetic. How to do it?
Stand up straight.
Inhale and shift your body weight to your right foot. Bend your left leg at the knee and lift it back at the level of your buttocks. Push your pelvis forward, pull your knee so that your right leg stands straight and motionless. With your left hand, grab the foot or ankle of your left leg and hold it firmly. Raise the foot of your left leg higher and move it further away from your body. Left thigh parallel to the floor. Extend your right arm forward parallel to the floor. Do 3-6 breathing cycles. Release your leg, lower it. Repeat the exercise on the other side. What should you consider before starting classes with your child?
Prepare your yoga mat.
The remaining devices - belts and blocks - are unnecessary for the child. Consider the time of day for exercise: in the first half of the day, exercise should bring an invigorating effect, and in the second half a relaxing effect. Children should refrain from eating one and a half to two hours before class. If your child is hungry, give him a glass of freshly squeezed fruit juice. Children's practice does not require coordination of movement and breathing. The baby can breathe as usual. The only rule is that exercises should not be performed while holding your breath. Start classes with 10-15 minutes, gradually increasing them to half an hour, carefully observing the child’s reactions. After practice, he should not feel tired! The most important!
Consult your doctor. You must be sure that your child is ready to practice independently, without the supervision of a teacher. If a child has any diseases, they should not be in the acute stage.

The article uses illustrations by Elina Gordeeva and Evgenia Gapchinskaya.

Preparing for the first lesson

Some rules are common to all studios: don't be late for class, don't wear perfume, and don't interrupt the instructor. Questions are always welcome, but it is best to ask them before or after the training.

Each instructor has his own approach to teaching. Some trainers focus more on the students' postures, while others focus on meditation. Some people read mantras, others don’t. Some correct their students by correcting their movements, and some do not think this is necessary. Your workouts may vary from class to class, even if it's just one type of yoga. Therefore, if you suddenly did not like your first lesson, then do not immediately quit your yoga practice. You can always find an instructor who is right for you.

A yoga class is a place designed to make you feel as comfortable and free as possible. This is a place where no one will judge you. Don't worry if you can't keep up with everyone else. Exercise at your own pace, taking safety precautions first and not risking your health. In order to take part in the class, you don’t even need to know the names of all the asanas, because each instructor explains in detail and clearly how to do this or that exercise correctly, and will also give you the necessary tips and recommendations for their implementation.

Poses for beginners

Mountain Pose (Tadasana)

The pose seems easy and useless, but in fact it helps you find balance, improves posture and muscle tone.

How to do it: Stand straight, place your feet tightly together, foot to foot. Tighten your knees, hips, buttocks, stomach. Relax your abs. Pull your shoulders back, keep your chin straight, do not drop. Straighten up as if you are being pulled up by your head. Close your eyes, breathing should be measured and deep. Perform for 40-60 seconds.

Mountain Pose (Tadasana)

Chair Pose (Utkatasana)

This asana will help stretch the muscles of the back, shoulders and legs.

How to do it: Take a mountain pose, then raise both arms up, holding them above your head, parallel to each other. Sit down so that a right angle is formed in your knees, transfer your body weight to your heels, try to keep your back straight.

Chair Pose (Utkatasana)

Modification of the downward-facing dog pose

This pose is good for people who have problems with flexibility.

How to do it: take a chair, place it opposite, turning its back towards you. Place your hands on the back of the chair and step back so far that your body is tilted at a 90-degree angle. Do not bend your back and knees, breathe regularly and deeply.

Modification of the downward-facing dog pose

Triangle Pose (Trikonasana)

This benefit is simple, but requires flexibility to achieve it successfully. Develops balance and helps stretch the hamstrings as well as the inner thighs.

How to do it: Spread your legs wide. The right foot should point forward, the left foot should point towards where your body is pointing. With this position of the body, the pelvis should turn slightly, while the legs should be straight. Then you need to raise your arms to the sides so that they form a straight line parallel to the floor. Pull your right palm forward, followed by your body, as if you are being pulled towards the wall. At the moment when you feel that you cannot stretch further, lower your hand down and try to place your palm on the floor in front or behind your leg. A straight line between the hands should be maintained and the gaze should be directed upward. Breathing should be deep and measured.

Triangle Pose (Trikonasana)

Bridge Building Pose (Setu Bandha Sarvangasana)

This pose is reminiscent of the school bridge exercise, but you don’t need to stand up and lean on your hands. It helps to stretch the back muscles, spine and calms the nervous system.

How to do it: you need to lie on the floor with your back and bend your knees. Your feet should rest on the floor and your arms should lie along your body. Lift your pelvis up, focusing your body weight on your heels. Hold this position for a few breaths and lower your pelvis back to the floor.

Bridge Pose (Setu Bandha Sarvangasana)

Corpse Pose (Savasana)

The hilariously named pose that ends most yoga classes. It is used for relaxation, so it can be used not only during training, but also in moments of overwork or fatigue after hard work.

How to do it: lie down on the floor, straighten your legs, spread them apart shoulder-width apart, place your arms parallel to your body. Close your eyes, focus on your breathing: it should be slow, deep and measured.

Corpse Pose (Savasana)

Yoga and weight loss

Yoga certainly doesn't compare to a good cardio workout, so it's not that effective for weight loss. However, yoga is a great full-body workout that gets you working hard, sweating, and in some cases can even leave you feeling pretty exhausted. The whole point of yoga is that, through its challenging physical exercises, it tones your body and improves your overall health and can help you get rid of back pain. Yoga classes will help you develop flexibility, familiarize you with your body, and teach you how to truly relax. You can also try an asana complex for the buttocks to increase the tone and elasticity of the muscles on the butt.

But is yoga really a good workout?

"Absolutely!" says Ewing. “Regular yoga practice increases the flexibility and strength of your muscles. It allows you to work all the joints in your body.”

We have selected for you the most effective asanas for weight loss to practice at home.

She also adds that yoga can help speed up and increase blood circulation, and "the meditative benefits of yoga practice help calm the mind and increase the happiness hormone." Any yoga tutorial will tell you about this.

Types of Yoga

If you have never practiced yoga before, then first of all turn your attention to hatha yoga. By doing this type of yoga, you will pay attention specifically to physical poses (asanas), and focus less on mantras, pranayama or meditation. Hatha yoga movements are performed at a fairly slow pace, which allows you to concentrate on the correct technique for performing the exercises.

If you are over 55 years old, your trainer will be able to select more gentle exercises for you. If you don't think you're flexible enough, don't worry! Practicing yoga will benefit you just as much as everyone else, it just takes a little longer. You can try yin yoga, in which you need to hold poses for much longer, and the exercises are more aimed at meditation. If you are already quite prepared and want to try something more difficult, then take a power yoga class.

How long should you hold the poses?

This depends on the type of yoga you choose - for example, a type called hatha may require you to hold the pose for a long period of time. “But in vinyasa, it comes down to the purpose for which the pose was designed,” says Ewing. “For example, balancing poses are held longer to increase alertness and focus, while transitional movements build strength while training flexibility.”

For the most part, however, poses are held for three to five breaths in the first set. They are then held for one breath as you repeat the pose to enhance the cardio portion of yoga.

What to expect from studio classes

Yoga classes last from 45 minutes to 2 hours, and group sizes can range from 2 to 100 students, depending on the size of the room in which the classes are held.

The rules of most yoga studios do not prohibit you from coming to practice at any time, which is convenient if you have an unpredictable daily schedule. However, some studios still require you to register before classes begin and pay a certain fee for a certain period of time.

If the number of students in the group is not very large, then your instructor can give you individual advice and adapt the asana personally to your capabilities. If you have any difficulty performing a particular asana, your trainer can show you an alternative pose. But if the group size exceeds 20 students, then, of course, it will be more difficult for the instructor to give you personal attention. An experienced instructor can also take advantage of other exercises you do in a group.

Important Tips

1. It is necessary to remember about safety precautions: take into account the capabilities and needs of your body, do not overdo it and stop training if pain occurs. Yoga is a mediator between a person and his body; you need to learn to trust it, considering it soft and pliable. Improvement will happen gradually.
2. No extra effort is needed. If after completing a workout you want to fall from fatigue, then the load on the body is too great. Exercises should bring benefits, joy and a surge of strength.
3. Daily training leads to success. Beginners are recommended to spend at least 2-3 hours a week studying. Over time, the load can be increased. You need to start your day with at least 20 minutes of exercise. Even before light asanas you need to warm up.

How often should I do yoga?

By doing yoga 3 times a week or even more, you will soon notice significant changes that have occurred in you: increased flexibility and elasticity of the ligaments, increased joint mobility and sense of balance, you will learn to better cope with stress, sleep will return to normal and you will generally feel better. happier.

Of course, all this is relative, since we all differ both externally and internally. But regular yoga practice once or twice a week will help you maintain your physical fitness and emotional balance, and with continued practice, you will definitely notice an improvement in your overall health. The more time you devote to yoga, the more benefits it will bring you.

Rules for practicing yoga at home for beginners

It is better to start practicing yoga at home after several training sessions with an instructor, and then you can move on to doing the exercises yourself. How to do yoga correctly? The following rules will help with this:

1. In order not to strain too much, beginners should not take on complex asanas. The body should not tremble.
2. Breathing is uniform, calm, without pauses. You cannot inhale and exhale jerkily.
3. Move to difficult poses gradually.
4. Lower your shoulders, then your lungs and heart relax. There are some asanas with raised shoulders.
5. When performing asanas where the elbows are extended, you need to make sure that your arms do not strain so that you do not feel discomfort.
6. Don't strain your knees. Keep your kneecaps relaxed so they can move freely.
7. Include asanas to stretch muscles and tendons. This will prolong your health.
8. To get the desired result, it is important to practice systematically.
9. To maintain balance, you should not close your eyelids.
10. If pain or other unpleasant sensations occur, stop exercising.

Do asanas slowly, without sudden movements.

Yoga as a worldview

Yoga is not a religion, cult or faith. Self-knowledge is at the core of yoga. The purpose of everything we do, be it asanas, meditation, mantras or breathing techniques (pranayama), is to create a connection between our body and our life experiences in some more meaningful way. For example, understanding how the effort expended and the result obtained require constant attention and concentration from us on a sensory level. Awareness of this is essential in our daily lives, along with meditation, stress management and the ability to relax. The ability to relax is a truly useful skill. Understanding how to move from one asana to another with minimal effort while maintaining even breathing and a calm mind is invaluable, especially in the realities of our constant busyness and workload.

The philosophy of yoga arose as a result of a strong desire to know oneself, to free ourselves physically and emotionally. Yoga is about much more than just doing certain physical poses. Through yoga, we can understand who we really are, what we want and why we are here. The more time you spend practicing yoga, the more likely you are to dig deeper within yourself and understand what shapes you as a person. Yoga helps free your mind from outdated patterns of worldview. It will make you feel more open and happy, and help you interact more fully with friends, family and the rest of the world.

We hope this article answered all your questions. We wish you the best and success in mastering asanas for beginners.

Poses for intermediate level

Plank

This is a common and quite popular exercise. It strengthens the abs, thigh muscles, shoulders, arm muscles, and trains muscle endurance.

How to do it: take a lying position, as if doing push-ups. The legs should be straight, the body should be without bends, parallel to an imaginary straight line. The abdominal muscles must be tensed and pulled towards the ribs. You won’t be able to stand in this position for a long time right away, but constant training will gradually improve the result.

Plank

Dolphin Pose (Ardha Sirsasana)

The pose will require effort to perform. Stretches the muscles of the back of the thigh and also produces a calming effect.

How to do it: Sit on your knees, then rest your elbows and forearms on the floor. Slowly lift your pelvis up while making sure to keep your forearms on the floor. Relax your neck muscles, do not round your back. Breathe slowly.

Dolphin Pose (Ardha Sirsasana)

Bow Pose (Dhanurasana)

This asana stretches the chest and shoulders, and also massages the abdominal organs.

How to do it: Lie face down on the floor with your knees bent. Pull your arms back, pull your legs up and try to catch your ankles with your hands, lifting the front of your body off the floor. After this, brace yourself and pull your legs up with your hands. Don't forget about breathing, it should be deep and even.

Bow Pose (Dhanurasana)

Warrior Pose III (Virabhadrasana III)

This asana helps to stretch the muscles of the back, neck, hips, and also strengthens the muscles of the legs and arms.

How to do it:

Stand on one leg, take the other back. Squeeze your hands together, tilt your body forward, gradually moving your other leg back. It should form a 90 degree angle with the first leg. Try to stretch your body forward, as if you want to dive. Fix in this position, breathe evenly and deeply.

Warrior Pose I (Virabhadrasana I)