Yoga For Beginners – The Complete Guide For You To Start Yoga

Namaste!

You are probably here because you want to learn yoga but, you don’t know how and where to start?

This is definitely the right place for you!

Today, you will learn the basics about yoga that every beginner should know. These are the essential information that every starter should understand before diving into the yoga craze this 2018.

Yoga for beginners
Yoga For Beginners – The Complete Guide For You To Start Yoga

1. What is Yoga?

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Definition of Yoga

The word yoga came from a Sanskrit term “yoke”. This refers to a tool used by farmers to handle their cows when farming, plowing or carrying heavy things. This tool is used to connect two animals to unite them. This makes it easier for the farmer to plow the fields and grow a good harvest. Similarly, the practice of yoga means to connect. This involves oneness, connection and unity of one’s mind, body, and soul.

History of Yoga

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Yoga has rich teachings transferred from teacher to student, since time immemorial. There are also scriptures that support the practice of yoga. It is found in the earliest form of records and writings, written in Sanskrit.

The practice of yoga has been traced over 5000 years ago in India. In the Vedas, yoga is defined as a process that involves one’s overall existence.

At around 5th century AD, yoga was so much different from the practice that we have known today. It is more about the practice of meditation and spiritual activities. During this time it became more structured focusing on different core values.

During the Medieval times, different forms of yoga came about. One type is Bhakti yoga. This is focused on developing one’s love for God.

By the 21st Century, the practice of yoga started to boom with 20 million people engaged in the process by 2011.

In today’s world, yoga is viewed as simply another fitness exercise. However, it actually goes deeper than just keeping a healthy body. It is a practice with a rich history encompassing a different aspect, the physical, mental emotional and spiritual facets of man.

Eight-Limbs of Yoga

THE EIGHT LIMBS OF YOGA

Types of Yoga

ASHTANGA

In Ashtanga yoga, attention to proper breathing is important. When poses are executed this is accompanied by proper breathing. This then leads to a style of yoga that helps purify the mind and body. If this is practiced for long periods of time this may help improve mental and physical health and lead to self-awareness. Ashtanga yoga is the main source of other yoga practices today, such as the flow and power yoga.

HATHA

Hatha yoga is a yoga exercise that involves the practice of yoga poses along with proper breathing techniques. Most of the yoga practiced today is under the umbrella of Hatha yoga. Some poses are just modified or turned into a series of poses to create a flow. Like other forms of yoga, in this practice, special attention to breathing is also taken into consideration. Without proper breathing, the postures are less effective.

Hatha yoga involves different degrees of difficulty. Some of the poses are simple while the others are extreme. The poses are held for a few seconds while synchronizing it to your breathing.

KUNDALINI

Kundalini is a Sanskrit word meaning “coiled snake”. This practice believes that we possess a dormant energy at the lower part of the spine. Through the practice of Kundalini yoga, this energy is raised and uncoiled allowing us to come into contact with the Divine energy.

The main goal and purpose of this yoga is to help others realize their Higher Identity. The practice does not claim to be the only path to achieving this. There are other methods and Kundalini is simply one of the ways to achieve self- realization.

During sessions of Kundalini yoga, expect that the practice will be focused on the alignment of the chakras. Aside from yoga poses, there will be jumping, dancing, chanting and yelling. Like other yoga forms, it will also involve proper breathing techniques.

BIKRAM

Bikram Yoga was founded by Bikram Choudhury. He was originally from India and brought his yoga knowledge to the West. It became popular in the 1970’s. The concept of this yoga was based on Hatha yoga poses.

A typical Bikram yoga class is 90 minutes long and involves 26 postures and 2 breathing methods. It is practiced in a hot room with a high temperature. One of the downsides of this practice is that if you are not well hydrated this could lead to dehydration and electrolyte imbalance. If not given the appropriate medical attention it can lead to further problems.

BHAKTI

Bhakti yoga is an ancient yoga process that is focused on a more spiritual level. The goal of this yoga practice is to achieve the union of the self with the Supreme Being (God). This does not primarily involve the practice of certain poses, but instead, it is focused on chanting and meditation.

In the practice of this yoga, you can expect more meditation practice. There will be singing and chanting. It is not focused on the practice of physical exercise but more on the inner and spiritual aspect. It also involves practicing devotional service and developing one’s love for God.

TANTRA

According to yoga experts, Tantra yoga can improve sex life. This type of yoga works even on the delicate energies of the body to improve the physical wellbeing and promote spiritual growth. By exploring the energies and how they connect to the universe, a yogi can eventually understand the purpose of life in a new dimension.

Tantra yoga comes from the traditional Hatha yoga and combined with other styles such as Bhakti, Raka, Karma, Kundalini, and more. It is not all about the yogic traditions and poses, it is also associated with astrology, chanting, Ayurveda, and gemology.

This type of yoga encourages you to become intimate not only with a partner, but also with your dreams, thoughts, and desires. Practicing Tantra yoga is the best way to discover your true self and get rid of the barriers.

KARMA

Karma yoga is known as the yoga of action. Practicing this type of yoga will help you to purify your heart while serving others in a selfless way. It will also help you learn compassion and kindness towards others without expecting in return.

The main concept of practicing Karma yoga is to keep you away from your ego and rather keep you moving towards the path of enlightenment. Serving others is a powerful way to release ego and act with pure intentions.

Anyone can practice Karma yoga even in daily life. You can do it by helping your neighbor or through community service. As long as you’re doing service to others, sharing love, giving to those who are in need and spreading the light, then you’re practicing Karma yoga.

JNANA YOGA

Yoga is not all about strength, but also for wisdom or knowledge. Jnana yoga is the yoga for knowledge and deemed to be the most difficult among other paths of yoga. It requires using the mind to strengthen the will and intellect.

It is one among the ancient concepts of yoga. The basic goal of Jnana yoga is to release oneself from the illusionary world of thoughts and perceptions. Thus, attain the joining together of the inner self and oneness of all life. Practicing Jnana yoga will train your mind to achieve self-realization.

The process of Jnana yoga involves thinking, self-questioning, awareness, and reflection. It’s not easy to implement this type of yoga that’s why it’s necessary to seek help from a guru.

YIN YOGA

Yin yoga is also known as Taoist yoga. It involves meditative and quiet practice. The poses are executed slower and each pose is held for a minute or two. The concept of this yoga practice was a combination of yoga and martial arts.

Practicing Yin yoga helps to improve the joints and flexibility. Thus, this type of yoga focuses on the connective tissues of the body. The poses involve in Yin yoga are passive and this means that it makes the muscles to relax.

This is also recommended for those doing a tough workout as it can help restore the muscles. Likewise, anyone who is looking for a slower-paced practice may consider Yin yoga.

MOKSHA YOGA

Moksha yoga is a new discipline that is under the hot yoga category. It was founded in 2004 in which the yoga poses are executed in a heated room. The Moksha yoga classes have three levels that last between 60 to 90 minutes.

This type of yoga promotes social consciousness and at the same time calming the mind. It also helps to tone and strengthen the muscles as well as improve flexibility. In addition, as you sweat inside the hot yoga studio, the toxins in your body are flushed out.

IYENGAR YOGA

Named after its founder B.K.S. Iyengar, the Iyengar yoga was developed in India. In the 1970s, this type of yoga became popular in the United States. It involves a high level of training along with props. Some of the props commonly used are benches, chairs, and walls as well as straps and bolsters.

It emphasizes longer holds of poses in order to maintain detailed alignment. This is perfect for anyone who has physical limitations. Although Iyengar yoga is not an intense practice, it is best to seek help from an instructor, especially for beginners.

ZEN YOGA

Zen yoga has been used as an ancient healing practice originated in Japan. This practice will train you to put yourself in an activity without thinking about the results, awards, or repercussions. The important thing to note is to maintain physical alignment, awareness, and flow of energy throughout the body.

Practicing the Zen yoga poses regularly will prepare your body to sit and meditate in a comfortable way. It also promotes health, longevity, and healing. Likewise, the regular practice of Zen yoga helps to restore youthfulness, relieve harmful stress, boost vital energy, and maximize the quality of life.

The various asanas or physical poses in yoga promote control of body and mind and at the same time, it enhances overall well-being.

2. Why you should practice Yoga?

If you are a beginner, you will surely be amazed at the benefits of yoga. It goes beyond the physical aspect of man. There are many reasons why we should practice yoga. Here are some of them:

Physical Benefits

  • Improved flexibility
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    Increase range of motion
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    Better posture and prevents injury to the spine
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    Strength and stamina
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    Improves digestion
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    Improves the functions of internal organs
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    Releases happy hormones so you feel joyful and invigorated
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    Improves blood circulation and oxygenates different body organs
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    Improves balance 
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    Relieves pain 
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    Improves lung capacity and boosts the immune system
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    Reverses the effects of stress and aging

Mental Benefits

  • Promotes relaxation
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    Good for depression and anxiety
    Increases focus and concentration
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    Improves sleep
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    Helps relieve stress and promotes inner peace
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    Cultivates a positive outlook
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    Helps one understand his emotions and control undesirable ones
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    Increase awareness of one’s true identity
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    Develops discipline 
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    Improves memory
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    Helps improve one’s self-esteem

3. What health experts say about Yoga?

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According to Dr. Natalie Nevins, a certified Osteopathic Family Physician, Yoga aims to produce strength, harmony, and consciousness in both mind and body. The health expert says that Yoga is a great instrument for staying healthy because it helps the body to create its natural way to heal itself


Dr. Natalie Nevins

Certified Osteopathic Family Physician

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Dr. Richard Usatine, the author and associate dean at the college of medicine of the FSU, in his new box titled “Yoga Rx” says that Yoga can be as essential as any type of medication. He adds that it is the latest way to change the quality of one’s life.


Dr. Richard Usatine
The author and associate dean at the college of medicine of the FSU

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Dr. Rachel Rohde of the American Academy of Orthopaedic Surgeons (AAOS) calls Yoga as great for strength, posture, flexibility, and balance. She adds that it can greatly aid in many musculoskeletal pain.


Dr. Rachel Rohde
American Academy of Orthopaedic Surgeons

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Dr. Ruby Roy, a physician at Chicago’s LaRabida Children's Hospital says that when one finishes a Yoga class, the blood pressure and the heart rate lowers down, and one never experience shortness of breathing.


Dr. Ruby Roy

Physician at Chicago’s LaRabida Children's Hospital

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The Medical Director of the Cardiac Center of CSMC in L.A, Dr. Noel Merz praises Yoga and calls it an exercise that nourishes the heart.


Dr. Noel Merz

Medical Director of the Cardiac Center of CSMC

4. Before Getting Started

There are two ways that you can practice yoga. One is doing it at home, and the other is doing it at a yoga studio. There are many things that may influence your yoga practice such as budget, schedule, and location. Here are the two ways to practice yoga, let us understand which is better for you.

Practicing Yoga at Home

  • Convenience and ease
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    Save time, money and effort
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    For those who have busy schedules or live far from yoga studios
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    For those who want to do yoga privately

Yoga Class

  • Relate with other people with same passion for yoga and fitness
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    Have clear and detailed guide from Yoga Master

Home vs. Yoga Class

Practice Yoga at Home vs At Studio

Accessories for Practice

Your yoga practice will not be complete without some necessary accessories. These things will help you achieve your pose better and improve in your practice of yoga. You can find affordable deals on any online shop. Make sure to read reviews and comparisons before purchasing one.

Remember, you should not compromise on quality, a durable item will serve as your yoga partner for years to come and help you save on money. Here are some of the must-haves in yoga practice:

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5. Getting Started

Starting your life with Yoga is not that hard before you know it, you have become a Yogi in a short time. But before that, here is a rundown of the dos and don’ts on how to get started mentally and physically in Yoga.

  • If you want to practice Yoga you should train yourself to go to bed early. Get a good sleep and practice getting up early in the morning.
  • Yoga should be practiced an hour after diet (liquid), three hours after snacks, or five hours after a full heavy meal.
  • After your Yoga practice, you should wait for some time before taking a shower.
  • Practice Yoga on an even floor with doors and windows open for air to circulate and light to get in.
  • It is very beneficial if you practice Yoga in a location where the tender rays of the morning sun fall.
  • Always practice Yoga in a calm manner, without exhaustion or haste.
  • Spread a mat, a blanket, or a carpet on the ground, or on the floor when practicing Yoga.
  • Rest in a comfortable position if you get tired.
  • When practicing Yoga, you should focus on Yoga alone and try not to let your thoughts wander on other things.
  • If you are a woman, you should not practice regular Yoga if you are pregnant or if you have your menstruation. There are however specific yoga postures that can be done during these periods.
  • Do not practice Yoga if you have a full stomach. Wait for five hours after a full meal, 3 hours after a snack, or an hour after a liquid diet.
  • Do not touch or drink water 30 minutes after practicing Yoga.
  • Refrain from practicing Yoga if you have a bandage because of a disease or you just came out from a surgery. If you really want to do Yoga, consult your doctor first.
  • Do not do Yoga in a place with a foul odor, dirty, or smoky.
  • Do not do vigorous exercises after practicing Yoga.

What to Eat and Drink Before Practicing Yoga

It is best to practice yoga on an empty stomach. If you are full, it will be difficult to execute some poses and engaging core muscles. It is also hard to do breathing if your stomach is full. However, if you have eaten, you can wait for 60 minutes to 90 minutes to practice yoga. It is also advisable to drink lots of water to stay hydrated during your exercise.

Here are the foods you can eat before and after your yoga exercise:

what to eat and drink before and after practicing yoga

Om Chanting

Om is one of the oldest mantras that is chanted in yoga practice. Mantra means to draw away the mind. Man means “mind” and “tra” means to draw away. There are different types of mantra but we are most familiar with the Om mantra. Most yoga sessions use this in the beginning and end part of the yoga class.

What does Om mean?

The Om sound is actually composed of three syllables, A-U-M. It refers to the Supreme energy and considered as one of the sacred sounds of the universe. It is believed that this mantra has a creative and spiritual power.

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Benefits

  • Used in meditation
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    Relaxes the mind
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    Brings awareness
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    It has a purifying effect
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    Improves focus and concentration
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    Improves your voice

How to do it:

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    Sit in a lotus position.
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    You can put your hands on a prayer position or you can let it rest on your knees with your thumb and pointer finger touching each other. The purpose of this hand gesture is to facilitate the flow of energy in the body.
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    In yoga practice, the breathing technique is incorporated with the chanting of the mantra Om. As you inhale you will think of “Om” in your mind. As you exhale you say it out loud. Repeat as long as you desire.

6. Poses and Breathing Exercises

Standing Poses

Ardha Chakrasana (Half Wheel Pose)

This pose is similar to a half circle. The term itself means half wheel, as Ardha is a Sanskrit term that means half, and chakra means wheel.

Half Wheel Pose

Benefits

  • Lengthens the spine and strengthens core muscles
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    It massages the abdominal organs
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    Improves circulation in the digestive system
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    Tones your arms and shoulders
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    Opens the chest area

Contraindications and Cautions

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    Spine injuries or problems
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    Neck injuries
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    Hip problems
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    Vertigo
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    Elevated blood pressure

Instructions

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    Lie down flat on the floor on a supine position. Place your hands on the sides of your body.
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    Then bend your knees and position your feet as close as possible to your buttocks. Keep your legs shoulder-width apart.
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    As you exhale, slowly raise your hips up.
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    Push down with your palms and feet.
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    Hold the pose for a few seconds while doing regular breathing.
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    As you exhale place your hips again down on the floor.
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    Do not force yourself. If you feel shaky or straining, slowly come out of the pose.

Ardha Uttanasana (Standing Half Forward Bend)

Uttana means intense stretch in Sanskrit and Ardha means half. This pose is a forward bend that stretches the back down to the hamstrings.

STANDING HALF FORWARD BEND

Benefits

  • Strengthens thighs and legs
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    Prepares different parts of the body for advanced poses
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    Strengthens abdominal and back muscles
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    Lengthens the spine and improves posture

Contraindications and Cautions

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    Elevated BP
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    Neck injury

Instructions

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    Start by standing in mountain pose. Your legs should be hip-width apart.
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    Raise your arms up, with your palms facing each other, as you inhale. 
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    You can slightly bend your knees as you slowly fold forward through your hips. This is done while you exhale. Avoid folding with from your back, make sure to keep it long.
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    Position your hands on the floor. Make sure that your weight is on your toes.
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    Then, place your hands just above your shins, while you lift your chest slight up, almost parallel to the floor.
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    Activate abdominal muscles while keeping your spine long.
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    Hold for a few seconds with regular breathing. Then, slowly go back to mountain pose.

Tiryaka Tadasana (Swaying Palm Tree Pose)

This pose is easy to do and best for beginners. The post itself resembles a swaying tree as you have to stretch from side to side.

SWAYING PALM TREE POSE

Benefits

  • It stretches and strengthens the sides of the body.
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    Massages the liver.
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    Help tone muscles on the side of the waist. Reduces fats in the area.
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    Good for people with constipation as it helps to stimulate the bowel movement.

Contraindications and Cautions

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    Elevated Bp
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    Hernia
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    Recent surgical operation of the neck, chest, abdomen, waist or legs

Instructions

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    Begin in a standing position with your hands at the sides of your body.
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    Stand in hip width apart. 
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    Raise your hands up and interlock them with the palms facing down.
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    As you inhale, the palms of your hands will face upwards and stretch up towards the sky.
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    As you pull your arms up, your biceps should touch the sides of your head.
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    Upon exhalation, slowly bend to your side. While bending sideways, avoid tilting your body forward. 
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    Feel the effects of the pose on your abdominal area and your waist.
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    Hold for as long as comfortable, with regular breathing.
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    Inhale as you slowly come up. Then do the same on the other side

Virabhadrasana-1 (Warrior-1)

This pose came from Virabhadra, a fierce warrior from Lord Shiva. The pose pertains to his form when he arrived. This shows that he is coming out from below the earth.

WARRIOR-1

Benefits

  • Strengthens your back muscles, arms, thigh, legs and shoulders
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    Improves balance and focus.
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    Increases energy and stamina

Contraindications and Cautions

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    Elevated blood pressure
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    Injuries on the neck, arms, legs and, hip areas.

Instructions

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    Begin in a standing position.
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    As you exhale position your feet 4 to 5 feet apart.
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    Turn to your left side. Your left foot is now pointing on the top of the mat.
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    You are now facing the left side and your body facing the top of the mat. Position your right foot in a 90 degrees angle with your toes pointing straight ahead.
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    The back of your left foot should be aligned with the arch of your right foot.
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    Slowly bend your left knee making a 90 degrees angle with your thighs parallel to the floor.
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    Evenly distribute your weight on your feet.
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    Lengthen your spine and raise your hands up over your head with palms touching each other in a prayer position.
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    Arch your back slowly as you inhale and look up towards your hands.
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    You can hold the position as long as you are comfortable.
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    Then do the reverse.

Virabhadrasana-2 (Warrior-2)

This yoga asana has a rich story. It is named after an incarnation of Lord Shiva, who is also known as a fierce warrior. The pose tells about the warrior seeing his target.

WARRIOR 2

Benefits

  • Strengthens the thighs and leg muscles
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    Makes the hips stronger and improves balance
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    Develops focus and keeps you grounded
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    Improves body circulation

Contraindications and Cautions

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    Injury on legs, shoulder and hip area.

Instructions

  • 1
    Start in a standing position.
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    Raise your hands up as you inhale. Exhale and bring it down to your chest in a prayer position.
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    Do long deep breaths for 2 more times. Then, take a step sideways and position your feet at about 4-5 feet apart.
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    Turn your left foot to your side. Now the toes are pointing on the top of the mat.
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    Slightly turn your right foot inwards to the left side.
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    As you exhale bend your left knee. Make sure to keep your shin perpendicular to the floor.
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    As much as possible keep your left thighs parallel to the floor. This will keep a 90 degrees angle of your thighs and shin. Also, keep your hips square and your body should not tilt forward.
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    Focus on keeping yourself balanced by breathing properly.
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    Evenly distribute your weight on both legs and tighten your abdominal muscles.
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    Once you find your balance, turn your head to the left side and focus on the fingertips of your left hands.
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    Hold the position for as long as it is comfortable. 
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    Then rise up from your bent legs and go back to the starting position.
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    Do 4-5 breaths then, do it on the other side.

Sitting Poses

Virasana, Vajrasana (Thunderbolt Pose, Diamond Pose, Hero Pose)

This position is used for meditation and helps relieve tired legs. It also improves the flexibility of the legs and knees.

Hero pose

Benefits

  • Strengthens the lower back
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    Improves posture and helps relieve gas
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    Stretches the leg muscles
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    Reduces tightness of knees and legs

Contraindications and Cautions

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    Knee and leg injuries
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    Hip problems

Instructions

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    Start in a kneeling position.
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    Position your feet flat on the mat.
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    Separate your feet outwards on the side of your body.
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    You have to have enough space for your buttocks to touch the floor.
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    As you exhale slowly lower your buttocks and sit down on the floor.
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    For some with tight leg muscles, they can sit on a pillow as a modification of this pose.
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    Make sure that your knees are together and you are not sitting on your legs.
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    Keep your back straight and rest your hands on your lap.
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    You can stay in the position during meditation. If you feel uncomfortable, slowly come out of the pose.

Navasana (Boat Pose)

This is named as boat pose because the asana itself resembles a boat. The person performing this will have to balance on their buttocks and form a letter “V” form.

Boat Pose

Benefits

  • Strengthens core muscles
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    Massages abdominal organs
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    Improves balance and stability
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    Strengthens spine and leg muscles

Contraindications and Cautions

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    Lower back problems
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    Abdominal problems
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    Hip problems

Instructions

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    Begin in a sitting position with your legs stretched on your mat.
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    Position your hands behind your hips.
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    Keep your back straight and open your chest.
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    Activate your abdominal muscles. Then inhale as you raise your legs on a 45-degree angle.
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    Stretch your arms forward, just on the side of your legs.
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    Stretch your knees and point your toes. Make sure to sit on your buttocks. 
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    Hold the pose for a few seconds with regular breathing. Then release slowly as you exhale.

Baddha Konasana (Cobbler's Pose, Butterfly, Bound Angle Pose)

Baddha is a Sanskrit term which means bound and kona means split. This pose is also known as the cobbler’s pose because in India they are often seen seated in this position while working.

bound angle pose

Benefits

  • Strengthens inner thighs
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    Relieves discomfort during menstruation
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    Strengthens lower back
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    Stimulates pelvic and abdominal organs.

Contraindications and Cautions

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    Knee, pelvic and groin injuries.
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    Elevated blood pressure

Instructions

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    Begin in a sitting position.
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    Make sure that your weight is evenly distributed in your sit bones.
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    Bend your knees and hug them.
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    Now, let it fall to your sides gently until it touches the mat.
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    Put the soles of your feet together, then wrap your hands around them.
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    Breathe and lower your upper body to the mat while keeping your back straight.
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    You can try to reach the tip of your toes with your nose.
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    Hold the pose as long as it is comfortable.
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    Then very slowly rise up while tucking in your chin.

Ardha Matsyendrasana (Half Lord of The Dishes Pose, Half Spinal Twist)

The Sanskrit meaning of Ardha is half and Matsyendra means king of the fishes. This is considered one of the basic yoga poses.

half spinal twist

Benefits

  • Improves flexibility of the spine
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    Stretches the side muscles of the body
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    Relieves stiffness on the back and neck
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    Loosens stiff muscles on the hips, back, shoulder and neck 

Contraindications and Cautions

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    Recent surgical operation
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    Spinal injuries 
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    Hernia and peptic ulcer

Instructions

  • 1
    Start by sitting straight. Stretch out your legs and keep them close together.
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    Keep your spine in a lengthened position.
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    Then flex your left leg. Position the heel of your left foot just next to the right pelvic area.
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    If you are not comfortable with this you can keep your legs stretched.
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    Now, you can place your right leg by the left knee. Do this by positioning it over the knee.
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    Do regular breathing and as you exhale twist from your hips towards your right side. Then, look over your shoulder. The twist should include your waist, shoulders, and neck.
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    Then position your right hands on your back just behind your right buttocks. Then, rest your left hand on the right knee
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    Hold for as long as comfortable with regular breathing. You can increase the stretch during exhalation. Then, do the same on the other side.

Malasana (Garland Pose)

The Garland Pose is a simple squat. It helps increase blood circulation and flow in the pelvis to help the flow of sexual energy.

garland pose

Benefits

  • Improves digestion 
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    Loosens tightness in the hips and groin area.
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    Improves the core muscles
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    Keeps the pelvic and hip joints in good shape.

Contraindications and Cautions

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    1.Problems in the lower back or knees

Instructions

  • 1
    Do the squat by keeping the feet close to each other with heels on the floor 
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    Open the thighs by placing them a little broader than the torso.
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    Breathe out and lean forward for the torso fit securely in between thighs.
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    Press the elbows against the inner thighs and outstretched the front part of the torso.
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    Then press the interior thighs against the side of the torso. Stretch the arms out and strike them across the shins fit into the armpits. Afterward, hold the ankles.
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    Hold the posture for a few seconds and then take time to breathe in and release.

Laying Down on Stomach Poses

Dhanurasana (Bow Pose)

It simply is an archer’s bow with the use of the torso and legs. It forms the body and the legs like a bow and a string. To do this, one can lie on the belly with the hands alongside the torso and palms.

bow pose

Benefits

  • Targets the back part of the body and the belly.
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    Improves reproductive functions
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    Widens the opening of the neck, chest, and shoulders.
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    Tones the legs and arm muscles.
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    Lengthens the spine
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    Relieves stress
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    Relieves menstrual discomfort 
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    Helps people with renal disorders to urinate comfortably

Contraindications and Cautions

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    Hernia
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    High or low blood pressure
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    Pain in the lower back
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    Migraines, headaches, and neck injuries.
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    Recent abdominal surgery

Instructions

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    Lie flat and keep the feet hip-width apart with arms beside the body.
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    Fold the knees and hold the ankles.
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    Breathe in, lift the chest and legs off the ground, and pull the legs back.
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    Keep the face stress-free through a smile.
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    Grip the pose and focus on breathing as the body form a bow shape.
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    From that relaxed pose, breathe deeply, exhale, and release the pose after minutes.

Viparita Salabhasana (Superman Pose)

It simply is the ultimate backbend pose. It makes the chest muscles, shoulders, arms, legs, stomach, and lower back stronger.

superman pose

Benefits

  • Stretches the posterior and the backbone to make them robust.
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    Helps brace the ribcage to arouse the heart, the throat, and the solar plexus.
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    Stretches the intestinal tissues, renews them, and enriches the body, mind, and soul. 

Contraindications and Cautions

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    Back Problems
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    Arm Injuries

Instructions

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    Lie down flat on your belly, place arms under the torso, and place the chin on the floor.
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    Make sure to point the toes out and press the tops of the feet slowly onto the floor.
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    Ensure to transfer the body weight on the fours to lift the knees away from the floor.
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    Stiffen the gluts and the lower belly, elongate the lower back to allow the muscles in the buttocks to lean towards the heels.
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    Grip the fists down to lift the elbows up towards the belly, hold the arms towards the legs, and include the upper arms and the chest muscles.
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    Breathe in and lift the legs off the floor. Do not bend the knees to lift the legs. Work the upper abs and the mid and lower belly to form the arch in order to see the toes.
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    Breathe out, lower the leg, and free the arms under the torso to execute the posture.

Bhujangasana (Cobra Pose)

This pose resembles the form of a cobra when performed. It is one of the common backbend poses of yoga.

cobra pose

Benefits

  • Engages abdominal muscles, the chest, and shoulders to move
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    Loosens the stiff muscles of the spine
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    Strengthens the arms and shoulders
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    Helps with menstrual abnormalities
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    Uplifts mood and revitalizes the heart

Contraindications and Cautions

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    Carpal tunnel syndrome 
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    Recent back pain or wrist damage

Instructions

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    To do this, lie face down. Find your balance and stay centered on the mat.
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    Push down into the floor using your hands, but do let your shoulder hunch.
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    Avoid rounded shoulders by pulling back down and away from the ears.
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    Activate the abs by drawing the belly button inwards towards the spine and lift into a low cobra pose with the back and belly muscles to stoop the back backward.
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    Hold for 5 full with regular breathing then push further with each exhalation.

Salabhasana (Half-Locust Pose)

The name of this yoga pose was derived from two words Ardha, which means half and the other word is Salabhasana, which means locust. This pose is known for its energy, power, and the ability to make great leaps.

HALF-LOCUST POSE

Benefits

  • Performing the half-locust pose regularly can lower the blood pressure level.
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    It helps to stretch the hip flexors.
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    It maintains the proper functioning of the circulatory system and the heart.

Contraindications and Cautions

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    Heart disease and high blood pressure
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    Stroke victims
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    Pregnant women

Instructions

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    The basic position is prone or lying on your stomach to make a connection between the earth and your body. Breathe into your stomach.
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    Your hands and arms should be underneath your body. Put the back of your hands under your pelvis and the fingertips are pointing the direction of your feet.
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    Lift one leg alternately so as the toes are raised away from the hip sockets.
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    The face and neck must be parallel to the floor, and the nose is touching the mat. 
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    Put your weight on your torso and arms and not on your face or neck.
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    Make sure that your thigh is rotating inward and your knee towards the mat.
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    Straighten your legs farther while pressing the hip flexors and pubic bone into the mat.
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    As you exhale, lower your chest, head, legs, and arms to the ground.

Makarasana (Crocodile Pose)

The Makarasana or the crocodile pose is a yoga asana that promotes stretching and straightening of the muscles on the buttocks and rear part of the legs and arms.

CROCODILE POSE

Benefits

  • It helps to improve problems related to your spine.
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    It stretches the muscles on the hips and legs.
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    Works well on the cervical, sciatica, spondylitis, and slip disc.
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    Ideal pose after doing other yoga asanas.

Contraindications and Cautions

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    Not advisable for people experiencing serious knee and back injury

Instructions

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    Lie flat on your stomach.
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    Elevate your head and shoulders while resting the chin on your palms and the elbow supporting on the ground.
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    Close your eyes while relaxing your body.
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    Sustain the position as long as you can bear it. 
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    Inhale deeply by pressing your belly into the floor and hold for about 6 breaths. Allow your body to relax for every exhalation.
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    To release the crocodile pose, return to child pose.

Laying Down on Back Poses

Jathara Parivartanasana A (Belly Twist Version A)

The Jathara Parivartanasana or belly twist version A is one of the asanas in yoga that involves the basic twisting pose but without an intense stretching.

BELLY TWIST VERSION A

Benefits

  • Stretches the muscles on the back
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    Lengthens and realigns the spine
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    Hydrates the spinal disks
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    Reduce stress and calms the mind
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    Improves digestion and posture

Contraindications and Cautions

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    Not recommended for people with spinal or back injuries.

Instructions

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    While lying on the ground, extend your arms to your sides just like a T position. Bend your knees towards your chest.
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    Exhale while dropping your knees to the left side, twisting the low back and spine.
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    Slide your knees close to your left arms.
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    Keep your shoulders flat on the ground and relax.
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    To release the pose, take a breath while rolling your hips back to the ground.
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    Repeat the steps on the other side.

Matsyasana (Fish Pose)

The fish pose or the Matsyasana is a complete yoga asana. Practicing this pose will help you to become resilient in facing tough situations.

fish pose

Benefits

  • Alleviate tension in the neck and shoulders
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    Heals respiratory diseases
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    Fights stress
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    Relieves constipation
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    Treats cervical spondylosis
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    Relieves menstrual pain and chronic fatigue

Contraindications and Cautions

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    Low or high blood pressure
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    Insomnia and migraine
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    Neck and lower-back injuries

Instructions

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    Lie on your back; bend your knees and feet on the floor.
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    Inhale and elevate your pelvis from the ground and put your hands under your hips.
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    Bring your posterior on the rear of your hands.
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    Hug your forearms and elbows going to your side.
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    Breathe in and squeeze your elbows and forearms firmly. Elevate your upper body and head high.
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    Arch your back and let your head touch the ground.
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    Straighten your legs and hold this pose for 15 to 30 seconds.
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    To release the pose, bring your back down the ground and your arms towards your side, and relax.

Ananda Balasana (Happy Baby Pose)

This pose is literally similar to the form of a happy baby. This is best for the back muscles.

happy baby pose

Benefits

  • Relaxes back muscles
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    Improves sleep
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    Oxygenates the brain
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    Facilitate relaxation
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    Massages digestive organs

Contraindications and Cautions

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    Back, knee and hip injuries

Instructions

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    Start by lying on your back.
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    Then bend your knees slowly towards your chest.
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    Keep your legs and knees widely separated.
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    Hold the outer side of each foot.
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    Keep the shoulders, head and back flat on the floor
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    Hold for a few seconds.

Setu Bandhasana (Bridge Pose)

This pose when executed, resembles that of a bridge. It activates various muscles on the body and very beneficial form the nervous system.

bridge pose

Benefits

  • Calms the mind
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    Gives a relaxing effect
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    Stimulates abdominal organs and lungs
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    Strengthens back and leg muscles

Contraindications and Cautions

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    Disc injuries
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    Neck and shoulder problems

Instructions

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    Lie down on the floor with your knees bent.
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    Exhale and slowly raise your hips.
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    Do not tighten the buttocks.
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    Keep your shoulders rolled and clasp your hands together behind your back.
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    Your feet and thighs should be parallel.
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    Evenly distribute your weight between your shoulder, arms and legs.
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    Hold for a few minutes while doing regular breathing.

Ardha Pawanmuktasana (Half Wind Relieving Pose) Both Side

This is another beginner level asana that involves the abdominal and leg muscles. This is also known to help relieve gas.

HALF WIND RELIEVING POSE

Benefits

  • Relieves colic
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    Massages abdominal organs
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    Oxygenates internal organs in the belly area
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    Strengthens core muscles

Contraindications and Cautions

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    Recent abdominal surgery
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    Hernia

Instructions

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    Lie flat on the floor.
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    Inhale as you bend your knee and pull it towards your chest.
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    Clasp your hands together below the kneecap.
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    Then, tuck your chin towards your chest while keeping the head still on the floor.
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    Then slowly pull legs closer to the chest.
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    Do regular breathing, then release and do it on the other side.

Breathing Exercises

Nadi Shodhana Pranayama

(Nose Cleansing Pranayama)

This is a form of breathing technique that can be used to clear up the blocked energy channels.

Benefits

  • This breathing technique can help to purify the respiratory system and the blood.
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    As you practice deep breathing, the flow of oxygen into your blood is improved.
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    It strengthens the respiratory organs. 
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    Practicing alternate nostril breathing helps to alleviate migraine, headaches, anxiety, stress, and nervousness.
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    Enhances the level of focus

Contraindications and Cautions

This breathing technique is not recommended for people diagnosed with heart-related issues and intense asthma. But, if you’re able to sustain the ratio of inhaling and exhaling, everything will flow smoothly. You can perform pranayama on empty stomach.

Instructions

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    Sit at ease with your shoulder relaxed and straight spine.
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    On your left knee, put your left hand with palms open facing upward.
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    On your right hand, position the tip of your middle finger and index finger in between your eyebrows. Place your thumb on the right nostrils and on the left nostrils are your little and ring finger.
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    As you press your thumb to close the right nostril, exhale gently using the left nostril.
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    Inhale through the left nostril and remove your thumb and exhale gently from the right nostril.
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    Inhale from the right and breathe out from the left.
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    Complete 9 rounds doing the steps cited above.

Kapalbhati

(Skull Purification)

This is an effective yoga practice that helps to oxygenate the body. It is another form of breathing exercise that aids an individual to steer away from mental and psychological ailments. It teaches proper way of inhaling and exhaling.

Benefits

  • The main physical benefit of this breathing technique is weight loss. It works on the abdominal muscles.
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    It helps to achieve better physical state and body tone.
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    It detoxifies the nerves and the pranic channels.
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    It prevents the possibility of developing cerebral thrombosis as it purifies the cranial sinuses.
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    It does not only regulate proper breathing but also improves focus, concentration, and peace of mind.
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    Reduces the possibility of developing hernias and regulates the blood sugar level.
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    Helps to get rid excess fat, thus control obesity.

Contraindications and Cautions

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    Gastric related issues like ulcer
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    High blood pressure, heart disease, epilepsy, and stroke
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    Pregnancy
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    Hernia, spinal disorders, and cardiac problems

Instructions

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    Sit comfortably and fill your lungs with air and keep your spine straight.
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    Set the number of rounds that you can implement in a minute.
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    Breathe in through both nostrils while your stomach going outside.
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    Breathe out but maintain your stomach to go inward.
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    Repeat the process until you have reached the desired time limit.

Bhramari Pranayama

(Bee Breathing)

This is a breathing technique that will effectively calm down your mind. It will free your mind from agitation, anxiety, anger, and frustration.

Benefits

  • Relieve from anger, anxiety, and tension
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    Alleviates a migraine and headache
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    Improves focus and memory
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    Reduce blood pressure
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    Calms the mind
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    Builds confidence

Contraindications and Cautions

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    Menstruating and pregnant women
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    Extreme high blood pressure
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    Chest pain and epilepsy
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    Active ear infection

Instructions

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    Sit up straight and comfortably in a well-ventilated corner.
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    Feel the sensations and the quietness in your body while your eyes are closed.
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    Put your index fingers between your ear and cheek.
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    Press the cartilage gently while you inhale and exhale. It will make a sound like a bee.
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    For better results make a high-pitched sound.
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    Continue the process 2 to 4 times

7. Yoga and Meditation

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Yoga and Meditation are now the trends in staying healthy and fit. While their popularity started to shoot up in the 21st century, it is rather a continuation of what was practiced several decades ago. The saints and other followers of the ancient techniques habitually perform Yoga and Meditation to maintain a peaceful and healthy life. These two terms are always interchanged and misunderstood.

Yoga vs Meditation

Yoga is an activity that aids in promoting and maintaining mental peace and physical health. Several activities linked with Yoga include enhanced posture, increased energy and immunity, weight loss, decreased stress, and overall fitness. Some consider the ancient technique as a combination of a variety of movements, postures, and exercises.

Meditation, on the other hand, does not entail physical movement or exercise. In fact, Meditation is a part of Yoga. It requires a person to sit still and concentrate on the flow of energy in his or her body. It is executed right after the person finishes practicing Yoga. It is believed that Meditation reduces the vibrations all over the body caused by performing Yoga. This act enhances the person’s breathing system and improves one’s self-awareness and realization.

Meditation Techniques

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As a beginner, it is hard to get yourself to meditate. The primary creeds of meditation are breathing and relaxation. These two can be difficult to learn given the kind of lives we have today. However, if you can spare just several minutes of your time each day, you can definitely get started with meditation. Here are easy meditation exercises that beginners should do to practice meditation every day.

Step 1: Find a Place and Make Yourself Comfortable

Look for a peaceful and quiet place free from destruction and noise that can disturb you. It does not really matter if you are sitting or lying down. The important thing is you are comfortable. You can cross your legs while you sit on the chair, or on the floor covered with a blanket or mat. It is good if you can sit straight but if you cannot, it is fine. Just remember to put your body in a stable point. Another important thing is to make the palms of your hands facing the sky.

Step 2: Close Your Eyes and Be Present

When you close your eyes you can use cooling eye masks available on the market today. If you are lying down try using restorative pillows. Be aware of your present environment. Pay attention to what you can hear, feel the vibrations moving in your body. What do you feel while you are sitting? What are your thoughts? Be present without placing judgment on your experience.

Step 3: Concentrate on Your Breathing

Breathing should be natural; you do not have to force it. At the start, do not worry if you are making slow breaths. As you progress, your mind will calm down and so will your breathing. Observe your breathing and take not of the rhythm and quality of your breathing.

Step 4: Feel Your Body

Fix your attention on your breath and the way your body moves every time you inhale and exhale. Take note of your belly, rib cage, shoulders, and chest. Focus on your breath without manipulating its intensity or pace. If there are times when your mind starts to wander, just bring your focus back to your breathing.

Step 5: Practice Makes Perfect

If you really want to learn meditation, try to practice these exercises every day. Spare some time each day to practice. Soon you will realize that your everyday practice will pay off.

8. Level Up

There are many studios offering Yoga nowadays that offer Yoga classes described not only by type but also by level. As a beginner, how do you know which particular level are you? Here are the different yoga levels and let’s understand them better.

yoga level 1

LEVEL 1

In this level, the class will slowly aid you through several basic yoga poses. It is best for beginners and also for those who would like to practice Yoga while they have an injury.

This level concentrates on the alignment and the safety while at the same time helping the beginner become comfortable with common yoga poses.

This includes Downward Dog, Sphinx Pose, Warrior 1, Seated Forward Bend, Tree Pose, and Half Lord of the Fishes Pose.

yoga level 2

LEVEL 2

In this level, the classes given presume that people at this level have knowledge of Yoga.

In this level, a teacher may want you to make Downward Dog and expect that you know how to perform the crucial points of alignment including its modifications. The pace of this level is faster than level 1 and teaches more advanced Pranayama.

This includes Breath Retention in between inhalation and exhalation. Hand techniques are taught in this level as well as the application of Bandhas.

yoga level 3

LEVEL 3

Level 3 is not the pinnacle of Yoga, rather it teaches humility.

In this level, you will start seeing other teachers. You will be taught of arm balances and deep backbends with Level 1 and Level 2 transition poses.

Poses taught at this level includes Pose Dedicated to the Sage Koundinya II, Eight Angle Pose, Lotus in Handstand, and Two-Legged Inverted Staff Pose among others.

How to Level Up

Your Yoga practice always mirrors your life. As soon as you are prepared and set to welcome a new challenge or a breakthrough in your life, you will realize that you yearn for learning a new pose. Always be brave to level up your Yoga. If you instinctively feel attracted to a particular Yoga course or activity, heed to that instinct. Training, in any way or form, is a great way to increase your self-esteem and self-confidence.

You can also attend Yoga retreats or training to have a chance to meet other people who share the same interest. They can encourage and support you. When you start revolving in this type of environment, you will feel faster healing. This can also help you reach much deeper levels of Yoga.

9. Things to Avoid When Practicing Yoga

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Orthopedic Surgeon Barbara Bergin says that while Yoga is gentle, it can cause suffering and pain if not properly done. This is especially true if the practitioner has physical limitations.

Yoga can be physically challenging entailing considerable strength, flexibility, and balance. Many are shy or uncomfortable to admit that they have been injured because of practicing Yoga.

In Yoga, a few improper moves will make your Yoga class destructive than constructive. You can benefit much from the practice of Yoga if you avoid these common errors. 

- Breath Holding

Normal breathing is something that most of the time we are all not aware of. However, during a difficult pose, you automatically feel it.

One mistake among many practitioners of Yoga is that they hold their breaths during these difficult poses. However, without constant breath, the fibers in your muscle do not get the needed oxygen to support the weight of your body and cause your body to bend.

If you keep on holding your breath during this difficult pose, you will get unsteady limbs. If you are in a balance pose, you will most likely, fall.

- Pushing Yourself Too Hard

In Yoga, the adage No Pain No gain is not applicable. Unlike other exercises and sports, when you are rushing to strain your muscles, you are most likely to get an injury.

The practice of Yoga should never make you feel pain. If you feel pain, back off. Yoga is about listening to your body, awareness, and responding to it accordingly.

- Comparing Your Progress to Others

There is always that person in any class that is extra flexible and appears to master any move effortlessly. If this is the case, restrict comparing yourself to that person.

If you measure your progress with others, you will most likely become frustrated. And you might reach the point where you will convince yourself that Yoga is not for you.

- Coming to Yoga Class with Your Stomach Full

When you have a full stomach, it is uncomfortable to perform several Yoga poses.

In addition, the blood supply might be low and will most likely not process the nutrients from your food properly. If this happens, your muscles will not get the needed energy for a proper practice.

If you want to eat before going to class, make sure that you give your body ample time to process the food. You can also eat a banana, nuts, or a piece of toast, these are packed with carbohydrates and protein that you need to kick-start energy in your body.

- Skipping Basic Poses for Advanced Ones

Many yoga practitioners want to learn difficult poses.

That is okay.

The problem is when you try to rush to do flashy poses without learning the basics first.

That is not okay. 

Remember. All postures in Yoga are united. This means that if you complete the basic ones, this will make sure that you have the needed flexibility, strength, and balance to perform advanced moves.

In addition, if you perform difficult poses you will find it hard to correctly execute it. This means you will not be able to use the proper muscles and can get injured.

10. How to Keep Motivation

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So how do you stay motivated when you fell demotivated about Yoga? While it takes a long time to create a new habit, missing a day practicing Yoga does not necessarily mean you totally failed. Here are some tips on how to keep motivated.

- Keep It Short

If you cannot accomplish the entire 90-minute Yoga practice, it is okay.

Even 10 to 30 minutes of your time practicing Yoga can give you the complete effect of the session. If your resistance still persists, tell yourself that you will only spend 15-minutes.

This seems to work in most of the practitioners who are sometimes demotivated. This gives you the chance to practice Yoga and still get its full-session effect without being too hard on yourself.

- Set a Regular Time

Every day, set a time for your Yoga practice.

Start associating and creating constructive habits with your practice.

You can roll out your mat when you get home from work or school to program your mind and prepare your body. You can find online Yoga sessions so you can actively practice Yoga at home.

- Inspire Yourself

While there is an abundance of negativity online, you can use the social media to your advantage.

Get inspiration by following your favorite Yoga personality on their social media accounts. You can also join many Yoga challenges or activities on the social networking site Twitter or Instagram.

This way, you can tweet your progress with them, allowing you to continue with your practice. These activities and challenges are also helpful in motivating you with your own yoga practice.

11. Popular Yoga Terms

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    Namaste - is a type of respectful greeting which means, “My soul honors your soul”
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    Om - Some interpret this term as representing the earth, the heavens, or the underworld. Others translate the term as a representation of the waking state of the entire consciousness.
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    Asana - in English means postures or poses
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    Mantra - is the act of repeating syllables or words
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    Pranayama - also known as controlled breathing
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    Guru - is a term used to describe what points us from darkness towards the light. The term Gu means from the darkness and Ru means to the light. This term could also mean a spiritual guide or a teacher.
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    Mudra - literally means seal. In Yoga, it means the different hand positions used in postures or poses 
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    Shanti - literally means peace
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    Yogi/yogini - the word Yogi refers to a male Yoga practitioner. Yogini is the female Yoga practitioner
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    Vinyasa - means placing something in an exceptional way
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    Hatha - means a gentler or slower practice
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    Ashtanga - means eight limbs or branches

12. Eating Habits

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A strong and regular Yoga practice will aid you in reaching a new level of health and wellness. To sustain it, you need to concentrate on your well-being, preferably on your eating habit. Here are several tips on how to have a healthy eating habit.

- You Are What You Eat

Be aware of the foods that you take inside your body.

Those who have made Yoga a part of their daily regimen have developed the habit of clean and healthy eating. The idea for this type of eating habit is about achieving an ideal weight for your body. This is also focused on making a balanced and healthy living. This way, you are nourishing your body while maintaining a stress-free and calm mind.

The Yoga practitioner’s diet encourages fresh, whole, simple, and healthy food, especially sattvic foods. These foods are best in purifying the body and calming the mind. This makes you feel more active and lighter. These foods include green vegetables, dairy products, fresh fruits, nuts, and whole grains.

Those practicing Yoga are also encouraged to make a part of your diet Rajastic foods. These foods rouse the mind and body to action. Take these foods in moderation since eating too much will result in sleepiness, anger, restlessness, and hyperactivity. Rajastic foods include non-vegetarian foods, chilies, herbs, and spices.

- Eat Dinner Early

The primary key to commencing your day energized and refreshed is to have your body prepare it the night before. It is important that your last meal is light and can be easily digested.

Make it a habit to eat your dinner early in the evening, 5 PM is ideal. After that you can have the rest of the evening burning calories, talking with your loved ones, and resting.

- Hydrate Yourself the Right Way

After getting eight hours of sleep, get yourself dehydrated. Kick start your day with a cup of warm water with lemon. This flushes out toxins and aids your body in digesting. If you do not have a lemon, plain water will do.

The drinking water first thing in the morning aids your digestive system. It also helps in purifying your internal system and other therapeutic benefits.

The ideal diet if you practice Yoga includes fresh fruits and vegetables. If you do not like eating them, you can juice them. You can skip your regular coffee and soda with these healthy drinks. It is not only very filling; it will also make you feel refreshed and ready for the day.

- Eat Like A King During Lunch

Based on Ayurveda, our digestive fire is greatest during noon time. This means that the largest meal of our day should be during lunch. Most people practicing Yoga consider lunch as their cheat meal. During this time, you can pamper yourself by eating large slices of foods.

- Chew Gratefully

The most important part of Yoga diet is eating with gratitude. In reality, food does not only fulfill hunger or cravings. It is also important in nourishing our soul, mind, and body. Before eating the food set in front of you, do not forget to say thank you and appreciate it. Savor the flavors in your food and always remember that what you are eating will nourish your mind and body.

- Best Foods for Yoga

There are many good foods that a Yoga practitioner should eat. This includes porridge, dark leafy greens, quinoa, berries, lentils, and watermelons. You should also eat tofu, fresh fruit, nut butter, beets, chocolate milk, and sandwich. You can also eat a banana, honey, whole grain toast, and energizing smoothies.

13. Facts about Yoga

Currently, more than 20 million Americans are into Yoga. This activity that promotes peace of mind and healthy well-being seems to linger in our society as more and more people are drawn into it. But, there are many fun facts about Yoga that you may not yet know. Here they are.

Yoga is about Breathing and Not about Marshmallow Bodies

Many people are hesitant to practice Yoga because they think they are not that flexible. Some think that Yoga is only for the young who can bend their bodies effortlessly. Others feel that the activity is only for adults who have soft bones and muscles. The truth is most people who are into Yoga begun with not so flexible bodies. This is more about the proper breathing. Your body will cope and develop flexibility through practice.

Yoga Flushes Out the Bad Pieces of Stuff in your Body

If you do not believe that Yoga can flush out toxins and other harmful pieces of stuff inside your body, try it. You may not see the result in one sitting but given enough time, you will. Your body will become a healthy and clean one. Because of the concentration is on the pattern of breathing, Yoga stimulates your body to take in more oxygen. This means more your blood will improve its circulation.

You Can Do Yoga Along With Your Dog

There are Yoga classes right now that are open to both dogs and humans. With your dog beside you, you not only tone your body, your best buddy can also learn Yoga poses made especially for him. Your dog will definitely enjoy this new activity and will strengthen your bond with him.

Yoga is a Combination of Many Other Activities

Aside from transforming your body into a marshmallow, there are other activities that are considered part of Yoga. Actually, Yoga is made up of many fun and exciting activities. This includes chanting, meditation, and other breathing techniques. You can have fun with chants and experiment with Yoga poses.

Yoga Improves Your Memory

At least 20 minutes of Yoga every day will improve your memory. This is according to a research released in the JPAH. While many would not want to believe this, Yoga has a lot more to offer.

There is a Yoga For Seniors

Yes, aside from dogs, senior citizens or those with disabilities can still practice Yoga if they want. It is called Chair Yoga and it is gaining traction in the world nowadays.

Americans Spend Billions for Yoga

According to the latest statistics, Americans spend approximately $5.7 Billion every year on Yoga products and Yoga classes.

There is Naked Yoga!

Another trend that is currently gaining popularity in the United States and Europe is naked Yoga. It’s only a matter of time that this trend on Naked Yoga will reach across the globe.

Yoga Reduces Cellulite

Aside from taking care of your mind by reducing stress and making your body healthier, Yoga can decrease the presence of cellulite in your body. Because Yoga stretches your muscles, your skin cellulite is reduced.

Yoga Delays Aging

Because Yoga flushes out unhealthy chemicals in the body, it also allows the body to delay the aging process.

14. Quotes about Yoga

Here are 10 famous quotes in yoga that can help motivate and inspire you in your practice.

12 famous quotes in yoga

15. Additional Resources

To improve in your yoga exercise, it is important to gain more in depth knowledge about here. This will help you understand the poses, its benefits, cautions and the areas that it targets. Looking up for additional information online will also prepare you during classes. It will be easier for you to understand the terms and the procedure of each poses. Here are some of the resources that are best for beginners:

BOOKS

VIDEOS

COURSES

PODCASTS

Conclusion

The practice of Yoga has numerous benefits not only to our mind and body but to our overall wellness and way of life. Incorporating Yoga into your daily routine can help improve your health, increase your flexibility, and raise your strength. It also lessens stress, anxiety, and depression in your body. Numerous health experts and researches have all confirmed the various physical and mental benefits of practicing Yoga.

Giving yourself some time to practice Yoga even for just a few minutes every week will drastically improve your life. Through regular practice, you will soon notice impressive changes in your physical body and mental state. Yoga changes your life by influencing you to change your eating and sleeping habits. 

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