yoga basics- Ashtanga

Now, let’s get our yoga basics vocabulary straight. Imagine stepping into your first yoga class, and the instructor says, “Let’s start with the Sukhasana.” A wave of confusion washes over you. Sounds familiar? 

Not to worry, we’ve all been there. Let’s demystify some yoga jargon to make your yoga journey smoother in this guide for yoga beginners.

What does the word “Yoga” Mean?

Yoga comes from the Sanskrit root ‘Yuj,’ which means ‘to unite.’ Yoga is a union of mind, body, and spirit.

Next, we have ‘Asana,’ the Sanskrit word for pose or posture. So, that ‘Sukhasana’ the instructor was talking about? It’s simply a comfortable seated position.

Then we have ‘Pranayama,’ which refers to breathing techniques. Think of ‘Prana’ as your life force or energy and ‘Ayama’ as control. Pranayama is all about controlling your breath to harmonize your body’s energy. Later when you might start hearing the word Nauli, it means “to churn” or “to rotate” from its Sanskrit translation.

what does yoga mean?

A Beginner’s Guide to Different Styles

Let’s not get ahead of ourselves! Have you ever been to a buffet and been amazed by the variety of dishes? Each one, with its unique taste and texture, is worth a try. The world of yoga is similar. There are various styles, each with unique flavor and benefits. 

As a beginner, navigating through this can seem overwhelming. But fret not. We’re here to guide you through this yoga buffet!

Hatha Yoga

yoga basics- Ashtanga

Hatha Yoga is the perfect start for beginners. Hatha is a slow-paced style that focuses on holding poses longer. This allows you to familiarize yourself with the basics and learn to control your breath.

You get to appreciate each pose’s subtleties, making it a meditative experience.

Ashtanga and Vinyasa Yoga

Ashtanga and Vinyasa, often called ‘Power Yoga,’ might be the thing.

These styles are more fast-paced and dynamic. These styles are your perfect match if you’re looking for a workout that gets your heart pumping.

Ashtanga yoga follows a specific sequence of poses, each linked to a breath. This synchronicity creates a flowing rhythm, almost like a dance source.

Vinyasa, on the other hand, offers more flexibility. It doesn’t stick to a fixed sequence, allowing the instructor to create their unique flow. So, Vinyasa will keep you on your toes if you like variety.

Iyengar Yoga

Iyengar Yoga is known for its emphasis on precision and alignment, it’s a treat for perfectionists. It involves props like blocks, belts, and blankets to help achieve perfect alignment.

This meticulous attention to detail makes Iyengar a great style for understanding the mechanics of each pose.

If you have a penchant for perfection, you might find yourself drawn to the Iyengar Yoga.

The Physical and Mental Benefits of Yoga

Do you remember that ‘aha’ moment when you realized that eating healthy made you feel good inside and out?

Yoga brings about a similar revelation. 

It’s not just a physical workout but also a workout for your mind.

On the physical front, yoga does wonders. You’ll notice improved flexibility, strength, and balance.

So, that tightness you feel when you try to touch your toes? 

Or the wobbling when you stand on one foot?

Yoga will have you bending like a pretzel and standing as stable as a tree in no time.

Let’s shift gears to the mental benefits.

Think back to when you had a big presentation or an important exam.

Remember the stress, the anxiety?

Yoga can help manage these. It promotes better sleep, calms the mind, and improves mental clarity.

After a few yoga sessions, you might find yourself sleeping like a baby and acing tasks with a clear mind.

 Preparing for Your First Yoga Session

Remember the first day of school jitters?

That’s how some feel about their first yoga basics session. But don’t worry; we’ve got you covered!

First, let’s talk about what to wear.

Think about when you were in comfy clothes and felt you could conquer anything – that’s how your yoga outfit should feel. 

Go for stretchy, breathable clothes that allow you to move freely.

That pair of comfy leggings or the yoga top won’t ride up during a downward-facing dog pose?


Next up is the yoga mat.

A good yoga mat can be your best friend. It provides the grip needed to perform poses and can add comfort to your practice.

And where should you practice?

 Any calm, quiet, and clean space would work. It could be a corner of your living room, backyard, or park. 

The idea is to choose a space where you feel comfortable and at peace.

The Importance of Consistency and Routine in Yoga

Imagine trying to grow a plant.

You can’t just water it once and expect it to flourish.

Consistency is key, and the same applies to your yoga practice.

Consistency in yoga fosters physical and mental growth.

The more you practice, the more familiar you become with the poses and the better you get at them. 

Over time, this consistency can translate into improved flexibility, strength, and balance.

But it’s not just about the physical benefits. Consistency in yoga also helps cultivate mental resilience. The discipline required to maintain a regular yoga routine can help manage stress and increase mental clarity.

Yoga Basics for Beginners: A Comprehensive Guide

Embarking on the yoga journey is like stepping into a new city. You’re excited but a bit overwhelmed. Where to start? Let’s walk you through this city of poses known as ‘Asanas.’

Thunderbolt Pose (Vajrasana) 

A. Basic Sitting Poses


First, we visit the neighborhood of sitting poses. Remember when you were a kid, sitting comfortably cross-legged on the floor during a board game? That’s what the Sukhasana (Easy Pose) feels like. This pose is great for meditation and helps improve posture.

Next, we have the Vajrasana (Diamond or Thunderbolt Pose). Ever felt too full after a holiday feast? This pose aids digestion and relieves stomach issues. It is also excellent for back pain, according to a study done in 2010.

B. Basic Standing Poses

Now, let’s move on to the bustling downtown of standing poses. Tadasana (Mountain Pose) is like standing strong and unmovable like a mountain. It’s a foundational pose that improves posture and balance.


As the name suggests, Trikonasana (Triangle Pose) forms a triangle with your body. It stretches your muscles and improves stability.


C. Basic Lying Down Poses

Finally, let’s end our tour in the serene suburbs of lying down poses. Savasana (Corpse Pose) is like resting after a long day. Despite its simplicity, it helps to calm the mind and relieve stress.

Makarasana (Crocodile Pose) is like lounging like a crocodile. It’s a restorative pose that relaxes your body and aids breathing.


Each Pose: Steps, Benefits, and Precautions

Yoga poses, or asanas, are the physical postures that make up the practice of yoga. Each asana has its unique set of steps, benefits, and precautions.

 To give you a taste, let’s delve into three popular beginner-friendly poses: Tadasana, Trikonasana, and Savasana.

1. Tadasana (Mountain Pose)

Tadasana is often the starting point for all the standing poses. Like a sturdy mountain, it helps improve posture, balance, and self-awareness.

Steps to Perform Tadasana:

  1. Stand tall with your feet hip-width apart, toes pointing straight ahead, and weight distributed evenly between both feet.
  2. Engage your thigh muscles to lift your kneecaps gently. Keep your lower belly drawn in.
  3. Lengthen your tailbone, and imagine a line of energy up your spine and neck to the top of your head.
  4. Lift your chest up and out, and relax your shoulders and back.
  5. Keep your chin parallel to the ground and your throat and eyes soft.

Precautions: If you’re experiencing headaches, insomnia, or low blood pressure, modify or avoid Tadasana.

2. Trikonasana (Triangle Pose)

Trikonasana, as the name suggests, resembles a triangle. This pose stretches the hips, groins, hamstrings, and calves and strengthens the legs, feet, and ankles.

Steps to Perform Trikonasana:

  1. Stand straight, then step or jump your feet about 3.5 to 4 feet apart.
  2. Extend your arms out to your sides, parallel to the floor.
  3. Turn your right foot 90 degrees so it’s pointing straight out, and turn your left foot in slightly.
  4. Bend from your hip joint, extend your torso to the right directly over the plane of your right leg, and rest your right hand on your shin, ankle, or the floor outside your right foot.
  5. Stretch your left arm toward the sky, in line with the tops of your shoulders. Keep your head neutral or turn it to the left, eyes gazing softly at your left thumb.

Precautions: Those with back injuries should avoid Trikonasana, or perform the pose under expert guidance.

3. Savasana (Corpse Pose)

Savasana, while seeming simple, is the ultimate pose for relaxation and stress-busting.

Steps to Perform Savasana:

  1. Lie flat on your back with your legs spread slightly apart and your arms relaxed at your sides, palms facing up.
  2. Close your eyes and breathe naturally. Allow your body to feel heavy.
  3. Relax your whole body and quiet your mind. Remain in this pose for 5-15 minutes.

Precautions: Pregnant women should not lie on their backs for long periods, especially after the first trimester. They can modify Savasana by lying on their left side.

Remember, while practicing these poses, the emphasis should be on comfort and stability. As Patanjali, a seminal contributor to yoga, put it, “Sthira Sukham Asanam” – the posture should be stable and comfortable.

 Integrate Yoga into Your Daily Life

Do you recall the exhilaration of riding a bike for the first time without training wheels? You wobbled and fell, but eventually, you found your balance.

 That’s the beauty of practice, and integrating yoga into your daily life is similar. It would be best if you found the balance that works for you. Let’s explore how.

Tips for Creating a Regular Yoga Routine

Consider setting up a yoga routine as you plan a menu for the week. You pick ingredients you love, ensuring you get a balanced diet. Similarly, pick yoga practices you enjoy and align with your goals.

Start small. You wouldn’t run a marathon without training, right? Similarly, start with a manageable daily routine – 20 minutes, then gradually increase your time.

 Suggestions for Combining Yoga with Other Exercises

Ever tried a food fusion, like a sushi burrito? It combines two great things, creating a unique and enjoyable experience. That’s how yoga pairs with other exercises.

Yoga can be a perfect cool-down session if you’re into cardio workouts like running or cycling. It can help stretch those worked-up muscles and calm your mind.

Weightlifting? Yoga can help improve your flexibility, allowing a better range of motion and preventing injuries.

Ways to Make Yoga a Part of Your Lifestyle

desk yoga

Incorporating yoga into your lifestyle is like adding veggies to your meals – it might seem difficult initially, but with some creativity, it becomes second nature.

Sedentary job?

Try desk yoga OR Puppy yoga. A few stretches and deep breaths can help break the monotony and reduce stress.

Having trouble sleeping? Yoga before bed can promote a night of better sleep.

Remember, like riding a bike, integrating yoga into daily life takes practice. You’ll wobble, and that’s okay. Keep going, and soon, you’ll find your balance.

Make Yoga a Part of Your Daily Life

You know that feeling when you’ve just cleaned your room, and everything is in its perfect place? Integrating yoga into your daily routine is similar – finding that perfect spot for your practice amidst the hustle and bustle of life. Here’s how to do it.

Tips for Creating a Regular Yoga Routine

Creating a yoga routine is like building a sandwich. You choose your favorite ingredients and layer them to create a fulfilling meal. Similarly, creating a yoga routine involves picking what suits you and layering it into your schedule.

Begin with manageable chunks. No one expects you to eat a foot-long sandwich in one go. Start with just 15-20 minutes of yoga, and add more to your plate as your appetite grows.

Designate a specific time for yoga. Consistency is key. Like how your body craves lunch around noon, it will start to crave yoga at a specific time.

Combine Yoga with Other Exercises

Combining yoga with other exercises is like adding your favorite sauce to a dish. It enhances the taste and gives a unique flavor.

If you’re a runner or a cyclist, try adding a yoga routine at the end of your workout. It helps stretch those muscles and serves as a great cool-down activity.

Are you into weightlifting? Incorporating yoga can improve flexibility, enhance performance, and prevent injuries.

Ways to Make Yoga a Part of Your Lifestyle

Making yoga a part of your lifestyle is like slipping a serving of vegetables into each meal. Initially, it might take some thought, but eventually, it becomes a habit.

Got a desk job? Introduce ‘Desk Yoga.’ A few stretches and deep breaths can alleviate stress and combat the afternoon slump.

Having difficulty sleeping? A relaxing yoga routine before bed can improve sleep quality.

Ultimately, making yoga a part of your daily life is about finding the right ‘fit.’ Just like how every piece of a puzzle has its perfect spot, there’s a perfect spot for yoga in your daily routine. It’s all about finding it.

Common Mistakes Yoga Beginners Make and How to Avoid Them

 yoga and other exercises

Learning something new is like learning to ride a bike. You’re bound to fall and scrape your knees a few times. Yoga is no different. Beginners often make a few common mistakes, but that’s all part of the learning process!

List of Common Mistakes

Let’s shed some light on these common missteps, like a streetlamp on a dimly lit road.

Pushing too hard: It’s like trying to fit into a pair of jeans two sizes too small – it’s uncomfortable and potentially harmful. Listen to your body’s limits and respect them.

Skipping warm-ups: Jumping into asanas without warming up is like trying to bake a cake without preheating the oven. It won’t work well.

Inconsistent practice: Imagine watering a plant sporadically. It won’t thrive. The same applies to your yoga practice.

Ignoring the breath: Yoga without attention to the breath is like music without rhythm. It loses its essence.

Tips to Avoid These Mistakes

Now that we know the common mistakes, let’s look at some tips to avoid them, like using training wheels when learning to ride a bike.

Know your body’s limits: Just like you wouldn’t try to lift a 200-pound weight on your first day at the gym, don’t force your body into a pose it’s not ready for.

Don’t skip warm-ups: They prepare your body for the asanas, reducing the risk of injury.

Be consistent: Consistency is the key to progress in yoga. Establish a routine that you can stick to.

Focus on your breath: Make your breath your rhythm, guiding each movement.

Encouragement for Overcoming Challenges in the Yoga Journey

So don’t be disheartened if you make these mistakes. You’re not alone! Keep learning, keep practicing, and keep improving. Like riding a bike, you’ll be cruising smoothly once you get the hang of it.

Have you ever returned from a hike, tired but invigorated by the journey and the beautiful vistas you witnessed?

Our journey through the basics of yoga is similar. We’ve navigated through the foundation, essential poses, integration into daily life, and common beginner mistakes. Now it’s time to recap and gaze at our discovered view.

The practice of yoga is like a garden. It requires patient tending and consistency, but the fruits it bears are worth it. We’ve learned that yoga is a physical exercise and a holistic approach to well-being that combines postures, breathing, and meditation.

From improving physical fitness to reducing stress, yoga is a natural remedy for many modern-day maladies. And whether you’re standing tall in Tadasana or resting in Savasana, yoga offers a range of poses suitable for beginners.

Embarking on your yoga journey may feel like standing at the foot of a mountain. It may seem daunting at first glance, but remember, every mountain is climbed one step at a time.

So, it’s your turn now. Lace up your hiking boots and take that first step. Yoga is a journey, not a destination. So don’t rush. Enjoy the experience, learn from your stumbles, and celebrate your progress.

Vinyasa Flow Yoga Class for Beginners

FAQs for Yoga Basics

Can yoga help you lose weight?

Yes, Yoga can be a helpful tool for weight loss. While it may not burn calories as quickly as high-intensity workouts, it can increase mindfulness, reduce stress, and improve body awareness. These factors can contribute to healthier eating habits and increased physical activity, supporting weight loss efforts.

Additionally, certain yoga styles, such as Vinyasa or Power Yoga, can provide a more intense cardiovascular workout. Remember, consistent practice and a balanced lifestyle are key to achieving sustainable weight loss goals.

What are the basic steps to do yoga for a beginner?

For beginners, here are the basic steps to start practicing yoga:
Find a comfortable space: Choose a quiet and clutter-free area where you can roll out your yoga mat and move freely.
Set an intention: Take a moment to set an intention for your practice. It could be to relax, build strength, or cultivate mindfulness.
Warm up: Begin with gentle warm-up exercises like neck and shoulder rolls, gentle stretches, and deep breathing to prepare your body for the practice.
Start with foundational poses: Begin with basic poses like Tadasana (Mountain Pose), Balasana (Child’s Pose), and Sukhasana (Easy Pose). Focus on proper alignment and listen to your body.
Follow guided classes or tutorials: Join a beginner’s yoga class or follow instructional videos/tutorials. They provide guidance on proper technique and sequencing.
Practice regularly: Consistency is key. Aim for regular practice, even if it’s just a few minutes a day. Gradually increase the duration and intensity as you become more comfortable.
Listen to your body: Respect your body’s limits and avoid pushing yourself too hard. Take breaks when needed and modify poses if necessary.
End with relaxation: Finish your practice with a few minutes of Savasana (Corpse Pose) to relax your body and mind.

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