Yoga Guide and Benefits for Beginners

Yoga became known at a time where our mental health and nervous systems are constantly stimulated. Yoga helps keep the mind at peace and restoring a sense of balance and satisfaction. However, there are certain positions and posture one must be familiar with, so you can feel comfortable when practicing especially for someone who is new to yoga.

yoga guide for beginners

We have over 350 positions in the physical yoga practice and it’s not so easy to narrow everything down but if chosen correctly these poses can start you off on the right path. If you can do each one of these for 5-10 breaths, it creates a great beginner’s yoga program for you to do every day.


Different Types of Yoga

  • Hatha
  • Vinyasa
  • Ashtanga
  • Yin Yoga
  • Kundalini
  • Bikram Yoga
  • Iyengar 



Mind-Body Benefits of Yoga
Before we proceed i will like to share with us some of the many great benefits that comes with practicing yoga. Checkout some few high-level benefits you’ll get from a regular yoga practice: :
  • Increased muscle strength and tone.
  • Improved respiration, energy and vitality.
  • Maintaining a balanced metabolism.
  • Weight reduction.
  • Cardio and circulatory health.
  • Improved athletic performance.
  • Protection from injury.
  • Manage stress.
  • Relaxation.


Important Yoga Poses for Beginners
As a beginner it's worth trying different styles to determine which is best for you and remember — ALWAYS listen to your body and modify if needed. Here are the various yoga poses for beginners

1. Mountain pose 
mountain pose


  • Standing on your feet. 
  • Your ten toes should be pressed down as you spread them open. 
  • Place your quadriceps to lift your kneecaps and lift up through the inner thighs. 
  • Take in your abdominals as you lift your chest, pressing the tops of the shoulders down.
  • Feel your shoulder blades coming towards each other and open your chest; but keep your palms facing inwards towards the body.
  • Imagine a string drawing the crown of the head up to the ceiling and breathe deeply in to the torso. Hold for 5-8 breaths.


2. Downward Facing Dog


Downward Facing Dog


  • Come onto your hands and knees with your wrists under your shoulders and knees under your hips. Tuck under your toes and lift your hips up off the floor as you draw them back-up towards your heels.
  • Place your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back with the aim of forming a "V" shape upside down. 
  • Walk your hands forward to give yourself more length if you need to.
  • Hold firmly through your palms and rotate the inner elbows towards each other. 
  • Hollow out the abdominal and keep engaging your legs to keep the torso moving back towards the thighs. 
  • Hold for 5-8 breaths.


3.Tree pose
Tree pose


  • Ensure your feet are together and place your right foot on your inner left upper thigh.
  • Press your hands firmly on the top rim of your pelvis and find a spot in front of you that you can hold in a steady gaze.
  • Hold and breathe for 8-10 breaths then switch sides. 
  • Make sure you don’t lean in to the standing leg and keep your abdominals engaged and shoulders relaxed.


4. Warrior I




  • Take a giant step back with your left foot coming towards a lunge, then turn your left heel down and angle your left toes forward 45-75 degrees.
  • Raise your chest and firmly press your palms up overhead. 
  • Maintain a strong foot
  • Pull forward and repeat on the opposite leg.


5. Warrior II
Warrior II

  • Stand with your feet, step your one foot apart. 
  • Your right toes should be out by 90 degrees and your left toes by 45 degrees. 
  • Bend your right knee until it is directly over your right ankle while keeping the torso even between the hips.
  • Raise your arms out to your sides and gaze over your right hand. 
  • Hold for 8-10 breaths before straightening the right leg and turning your feet, ensure you keep your back leg strong and repeat on left side.


6.  Bridge pose
Bridge pose

  • Lie on your back and place your feet hip width apart with your knees stacked over your ankle.
  • Hold firmly onto your feet and raise your butt up off the mat. 
  • Interlace your hands together and placing your fists down to the floor as you open up your chest even more.
  • Imagine dragging your heels on the mat towards your shoulders to engage your hamstrings.
  • Hold for 8-10 breaths then lower your hips down and repeat two more times.


7. Seated Forward Pose
Seat Forward pose

  • Sit on the ground with your legs together, feet firmly flexed and not turning in or out, and your hands by your hips.
  • Raise your chest and start to hinge forward from your waist. 
  • Engage your lower abdominal with your belly button moving towards the top of your thighs.
  • Place your hands in a comfortable position on your leg.
  • Once you hit your maximum, stop and breathe for 8-10 breaths. 
  • Ensure your shoulders, head and neck are all released.

8. Cobra

  • Place your stomach on the ground with your legs straight.
  • Firm up your muscles in your legs and have your feet hip-width apart and your toes pointing behind you.
  • Push down through your pubic bone to avoid collapsing into the lower portion of the spine.
  • Place your weight on your forearms as you raise your chest away from the ground.
  • Make sure your neck is stretched out as you look straight ahead.
  • Hold for 5 breaths.


9. Supine Twist
Supine Twist


  • Place your back on the floor.
  • Firmly hug both knees in toward yourself with your feet off the ground.
  • Placing your arms in a “T” position, with the palms of your hands facing up toward the ceiling.
  • Let both knees drop down toward the right side of your mat.
  • Keep your gaze looking toward the ceiling, or turn to face the opposite direction of your knees.
  • Hold for 5 breaths before coming to the other side.




As a beginner, i believe this article was able to guide you through the various poses which you can practice during your leisure time. Please do well to hit the share button to reach out to your social media friends and family.
Yoga Guide and Benefits for Beginners Yoga Guide and Benefits for Beginners Reviewed by Gregory on January 07, 2019 Rating: 5

2 comments:

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