The popularity of modern variations of the ancient practice of yoga has increased in recent years. This Yoga for Beginners guide was written with you in mind, providing all of the ideas, recommendations, and suggestions you’ll need to get started with yoga.


What is Yoga?

What exactly is Yoga? Is it just a kind of exercise? Is it a philosophy, a belief, or an ideology? Is it something totally distinct?


Yoga is a broad variety of spiritual concepts and practices aiming at uniting the mind, body, and spirit in a way to attain enlightenment or unity with the universe. Yoga is a 5,000-year-old practice that probably dates back to 2700 B.C. In fact, the Vedas, the oldest known Indian scriptures, have also mentioned “yoga.”


Is Yoga Suitable for You?

Although you can’t curl your body into a cinnamon roll overnight, yoga is for everyone. Yoga is a 5,000-year-old practice that hails from India and was created as a way to bring the mind and body together. Yoga is a gentle, soothing kind of exercise that can be done by practically anyone, regardless of age or fitness ability.


There are numerous variations for people from different fitness and flexibility levels, and yoga is much more than just exercise. Regardless of our limitations, we can all benefit from these techniques in some way. 


What is the difference between yoga and Pilates?

Asanas, or postures, breathwork, and consciousness through meditation can all be part of a yoga practice. Pilates is a strength-training method that focuses mostly on the physical body. Many Pilates practitioners, on the other hand, use the physical practice to reach a more positive vibration within themselves by releasing endorphins contained in the body’s form. This can result in a higher level of consciousness, allowing the person to experience “yogi” within themselves.


How can someone who has never done yoga before begin to do so effectively and not burn out?

To avoid burnout, one must incorporate the water element into the practice. Substitute some of those practices for a more water-based practice that brings flow and cooling down, such as yin yoga, creative journaling, long vowel mantra experiences, or add in cooler food types, such as greens, if you’re generating too much fire element through physical exertion and body ’s energy buildups.


Yoga Poses You Need to Know

Slowly transition from one pose to the next, remembering to breathe as you go. Pause after any posture that is difficult for you, especially if you are out of breath, and continue after your breathing has returned to normal. Each pose should be held for a few deep breaths before moving on to the next.



Balasana (Child’s Pose)

This posture extends and relaxes your lower back, hips, thighs, knees, and ankles while gently stretching and relaxing your spine, shoulders, and neck. As you breathe, focus on relaxing the muscles of the spine and lower back.


Downward Dog

Adho Mukha Svanasana (Downward Facing Dog)

Stretches the hamstrings, calves, and arches of your feet while strengthening the arms, shoulders, and back.   Distribute  your weight evenly  through your palms and elevate your hips away from your shoulders. This pose can help reduce backache. 


Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)

This powerful posture stretches the chest, shoulders, and abdomen while strengthening the back muscles and increasing spinal flexibility. As you hold this pose, try to keep your navel drawn up away from the floor.


Virabhadrasana (Warrior pose)

Improves body balance, increases stamina, and relieves stress in the shoulders. Strengthens the legs, arms, and lower back, and is especially beneficial to those who live an inactive lifestyle.


Butterfly Pose

Baddhakonsasana (Butterfly pose)

Improves digestive functions and bowel movements, alleviates menstruation discomfort, and increases pelvic and hip flexibility.


Shavasana (Corpse Pose)

This is the pose that most yoga sessions end with. It offers a moment of relaxation. The more you practice this posture, the easier it becomes to relax and sink into a meditative state.


What are the Benefits of Yoga?

Yoga has so many advantages that it’s nearly impossible to list them all. Yoga encourages the development of healthy qualities like discipline, honesty, devotion,, mindfulness, non-attachment, etc,. Yoga allows you to make more conscious decisions in order to live a healthier and more satisfying life. 


  1. Yoga improves flexibility
  2. Yoga helps reduce stress and anxiety
  3. Yoga can help reduce inflammation
  4. Yoga can help increase strength
  5. Yoga helps boost immunity
  6. Yoga can improve balance
  7. Yoga promotes better posture and body awareness
  8. Yoga improves brain functioning
  9. Yoga helps improve sleep
  10. Yoga improves the quality of life


How to Continue Doing Yoga After Starting?

The essentials of learning and growing in the practice of yoga are patience, commitment, discipline, and consistency. After you’ve chosen a yoga studio that you like, try these suggestions:


  1. Make a commitment to attend yoga classes or practice at home on a regular basis.
  2. Increase the length of your practice and the number of times you practice each week.
  3. Attend yoga workshops that focus on specific parts of yoga in greater depth. Keep a journal of how a regular yoga practice affects your body, mind, and heart.
  4. Look for sources of motivation.
  5. Make yoga buddies and become a part of a yoga community.
  6. Or simply enroll with us.


Can one find balance in life through Yoga?

Yoga means “to unite”. It helps us to unite our mind with our body. An individual who practices Yoga tends to sense the body’s inner movements and the outside world, enabling them to bridge the gap between their thoughts and actions, making them a more stable person.


Can one gain strength along with flexibility in Yoga?

Flexibility being there, Yoga also strengthens your core, back, and legs. Postures and asanas that we teach in our classes builds your immunity alongside stamina, making you stronger and healthier.


To begin your fantastic Yoga journey with the proper guidance, click here to register yourself with AIKIA Yogashala.