Yoga for beginners: exercises, yoga classes for beginners

Are you new to yoga? Especially for you, we have prepared a helpful beginner’s guide that will answer all your questions about yoga. We have tried to collect all the information that you need to read before starting your first yoga class. After reading this article to the very end, you will learn:

– what is yoga;
– how to determine if yoga is right for you;
– what to wear to make it comfortable to do yoga;
– what special equipment do you need;
– how often you need to attend classes;
– what kind of yoga to choose for the first lesson.

The basics. What you need to know about yoga for beginners.

Having made the decision to start doing yoga, all beginners have different motivations, many questions and doubts. The decision to do yoga in the gym is more correct, but, unfortunately, not everyone has this opportunity for a number of reasons. Classes for beginners at home using video tutorials and textbooks, reading thematic literature and watching photo lessons can be an alternative for the motivated. Often, beginners are conventionally divided into two groups: beginners with body exercises and those who want to start spiritual practices. But these two aspects are inextricably linked. Yoga exercises for beginners are the primary work on oneself through the body. The main thing is to understand that in the practice of yoga one cannot jump over the level, however, as in any other practice of spiritual self-improvement. Any kind of yoga in its correct version should start from scratch.

Is yoga right for you?

Yoga is available to everyone, no matter how you look, how old you are, how you dress, how much you weigh, what you do for a living, where you live or what religion you practice. It is possible that you have a chronic illness or recent injury or a difficult health situation that makes it difficult or dangerous to do certain yoga exercises, certain postures, or breathing techniques. In this case, doing yoga for beginners at home without an experienced teacher can cause irreparable harm to health. When practicing yoga in the studio, however, there are always safe alternatives that an experienced yoga instructor can help you with. If you are over 55 years old, not in your best athletic form, are significantly overweight or extremely inflexible, start with light basic yoga exercises. Such soft loads are necessary in the first lessons, until you yourself feel that it is safe to move on to something more difficult. Never exercise for bouts of pain! 

Morning or evening. When yoga classes are more effective for beginners.

All people are different. Some are active and mobile, others are assiduous and slow, some prefer power loads, and there are people who are very plastic and flexible. It happens that some of the beginners achieve success faster, some more slowly. Success in yoga consists of physical ability, effort and effort. Therefore, there is always room for improvement, even if your results do not yet meet expectations. But at the same time, yoga is almost an individual system that allows you to choose the most suitable way to practice.
The entire adult population of our country is forced to be at work during the day, children – in schools, pensioners – helping children and grandchildren. And it is customary for us to rest in the evenings, including active rest too. But yoga classes will give more precisely in the early morning, awakening the body, nourishing it with strength, vigor and the desire to create and do any work. These early sessions are usually not designed for heavy workloads, so they are quite acceptable for beginners. So choosing a time to train is not difficult at all. Start your day with yoga, or practice daytime classes, or move them to late evening – the choice is yours.

Basic yoga exercises for beginners.

Yoga exercises at home and in the halls are performed barefoot on a special yoga mat. You can use socks for relaxation or replacement shoes for use in the gym. Even the simplest yoga exercises require clothing that can stretch or move freely along your body, so wear the most comfortable outfit that won’t hinder your movements. Sweatpants, a long-sleeved shirt, a T-shirt, or a T-shirt will do just fine for minimal initial stress. Our teachers recommend wearing clothes that do not distract your attention during classes, are comfortable for the skin, do not constrict or interfere with any exercise.

Basic yoga exercises for beginners include the easiest postures. Before the first lessons, we recommend that you familiarize yourself with them from our photos.


 Asana Tadasana. This is a fairly easy exercise, the pose is like a mountain. Can be practiced for beginners.


    Asana Vrikshasana. It is very easy to go from the first asana to vrikshasana, you need to raise one leg and rest it on the thigh of the opposite leg. Raise your hands above your head, bring your palms together. Can be practiced for beginners.


    Asana Trikonasana. Spread your legs wide, put the foot of one leg perpendicular to the other, bend down, rest one hand on the mat, and lift the other up. The pose is similar to a triangle. Can be practiced for beginners.


    Asana Utthita parsvakonasana. To take this pose, you need to form a right angle from the previous asana with a leg bent at the knee, and take the other leg straight back. A straight arm and a straight leg seem to form one straight line.


    Asana Virabhadrasana. War Hero Pose. Can be practiced for beginners.


    Asana Prasarita padottanasana. It is good to bend your back in this position, pull your head upwards. Hands can be resting on the shin.


    Asana Uttanasana – entry into it is more possible from the previous asana: legs are matched together, chest the cage rests on the thighs, and the arms are wound behind the legs back.


    Asana Adho mukha svanasana. Legs are shoulder-width apart. Bend as much as possible in the back, hands rest on the floor, the neck is relaxed. Can be practiced for beginners.


    Baddha Konasana or Butterfly. In a sitting position on the floor with the feet flattened, it is necessary to press the outer part of the thigh as much as possible to the floor.


    Asana Virasana. You need to sit so that the heels touch the buttocks. We pull our hands up and interlock.


There are many benefits for yoga practitioners. Moreover, the type of yoga does not really matter. Yoga can help you:
– improve and maintain the health of muscles, joints and organs,
– maintain and strengthen immunity,
– get enough sleep at night,
– increase efficiency,
– reduce the negative effects of office work,
– prevent injuries at home,
– quickly recover from serious physical activity,
– to prevent conditions such as diabetes, heart disease and autoimmune diseases
– to strengthen the feeling of happiness and well-being.

Yoga for Beginners is a practice that is both physical exercise that helps improve tone, endurance, posture, strength, balance, and flexibility. But it’s worth remembering that yoga can also help relieve stress, relax, and feel healthier and more energized.
The best way to find out if yoga is right for you is to try it. First, visit a few beginner classes in a yoga studio to determine the most comfortable and enjoyable type of yoga for you. We’ll help you figure out which activities are best for you and give you any pre-workout advice. If you are recovering from an injury or are not feeling very well,

we recommend that you see your doctor before your first workout.

Recommendations for beginners to practice yoga

In all yoga halls it is recommended to follow the basic rules:

– Contact the instructor before class if you have:
recent serious injuries diagnosed by a doctor cardiovascular diseases, severe (observed by a doctor) depression, asthma, allergies to odors or dust.

– To avoid injury, before class, remove chains, bracelets, watches, rings with convex elements.

– For those who practice Kundalini yoga – have a small bottle of water (still) with you. Water is not used in Hatha Yoga classes.

– Do not eat before class! After eating, at least 3 hours should pass.

– Come early to change and collect your thoughts before practicing in a calm, unhurried environment.

– Do not use perfumes and deodorants with a strong pronounced scent.

– Be kind to other practitioners and do not interrupt the instructor.

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