If you want to improve your physical and mental well-being, yoga is a great choice. It can help increase your flexibility and balance while also toning your body. If you’re a beginner, there are plenty of classes and tutorials available to help you get started.
If you’re new to exercise and looking for something that won’t be too intense, yoga is a good option. If you’ve been working out for a while but have hit a plateau and are no longer seeing results, yoga can also be beneficial.
I enjoy yoga because it does not require a membership to a gym or pricey yoga studio. I will go over some beginner poses that can be done in your living room.
We will be covering a few things that you should know before getting started.
Podcast
The Yoga Basics
Yoga is an ancient exercise that strengthens the body, mind, and spirit, which has been around for thousands of years. Some standard practices were established over that time.
First, you don’t need to be flexible to try yoga. That’s a common misunderstanding. A lot of my clients are scared to try yoga for beginners because they think you need to be flexible. But you don’t need to be flexible to do yoga.
If you’re not very flexible, you need yoga even more. Be patient with yourself and your flexibility will improve with practice.
Different classes offer different types of yoga. We will discuss this more in a bit.
The question of whether it is alright to eat before doing yoga is a common one. The answer is no. Doing yoga on an empty stomach is ideal. To put it delicately, a full stomach and yoga are not a good mix. The best course of action is to eat about 90 minutes before working out. A banana right before class is fine, but eating a full meal is not.
Yoga is for everyone. You can do yoga even if you’re not in good shape or flexible.
What should I wear to do yoga for beginners?
You will be doing yoga for beginners barefoot on a yoga mat. It is recommended that you wear comfortable clothing that can stretch with your body, such as yoga pants and a sports bra or t-shirt.
Do not obsess over what you are wearing; you can do yoga for beginners naked if that is what you want. It may sound strange, but it is an option. I would advise against doing naked yoga in public, though it is perfectly fine to do it in the privacy of your own home.
The connection between mind and body is more important than clothes. In yoga, you leave your ego at the door, which includes being self-conscious about what you’re wearing. The simple answer is to wear what makes you feel good.
Is Yoga Right for You?
Would you like to improve your muscle tone and strength, become more flexible, work on your balance, relieve stress, or find a natural way to ease pain? Perhaps you are new to exercise and looking for a workout that won’t be too strenuous but will still leave you feeling refreshed and focused. Or maybe you are interested in adding a new form of exercise to your routine to prevent fitness plateaus. Whatever your goal, yoga can help you achieve it.
If you are looking for a way to improve your overall health, reduce stress, or get in shape, then yoga for beginners may be a good option for you.
The Benefits of Yoga for Beginners
The scientific evidence shows that there are a whole lot of killer benefits of doing yoga. Here are just some of them:
- Increases flexibility
- Lowers your blood sugar
- Helps you to focus and concentrate
- Improves balance
- Releases stress and tension
- Strengthens your muscles
- Boosts immune system and drains your lymphs
- Lowers your blood pressure
- Burns calories and assists in burning body fat
- Regulates your adrenal glands
- Improves posture
- Protects your spine
- Strengthens your bones
- Increases blood flow
- Puts you in a better mood and fights against depression and anxiety
- Helps you sleep deeper
- Prevents digestive problems
- Increases self-esteem
- Supports your connective tissue
6 Best Yoga Poses to Increase Flexibility
The 6 best yoga postures for more flexibility
Child’s pose (Balsana)
Balsana is a simple and relaxing pose that is easy to do. Child’s pose is also a great way to open your chest and stretch your shoulders. This pose helps to increase flexibility and relieve lower back pain.
Child’s pose (balasana) is a simple but effective yoga pose that anyone can do. In fact, anyone who is flexible can do it without special equipment. Benefits include improved flexibility, stress relief, improved blood circulation, relief from back pain and improved breathing.
Short version of the sequence
- Sit in the lotus position.
- Bend your knees and place them on the floor.
- Place your hands behind your back, palms facing up.
- Slowly bring your head forward until your forehead touches your hands.
- Repeat steps 1-4, this time pressing your palms together.
- To come out of the pose, slowly press your feet against the floor and lift yourself up.
- Press your hands together again to make sure they are firm.
- If necessary, press your fingertips against the floor and repeat steps 3-4.
- Relax in this pose for a few minutes and then release.
Repeat the pose as desired.
Downward Facing Dog (Adho Mukha Svasana)
It is a great way to open your heart and better understand yourself and the world around you. It also helps to strengthen your body, build stamina, boost your immunity and increase your flexibility.
The basic principle of yoga is that by stretching your muscles and improving your breathing, you can achieve a variety of benefits. In addition, you can even help to calm your mind and improve your concentration.
Short version of the sequence
- Step up
- Stretch backwards
- Extend foot
- Interlace hands
- Fold legs down
- Bring legs together
- Cross leg over other leg
- Lift opposite leg to stand up.
- Straighten left foot
- Stretch back
Bound Angle Pose (Baddha Konasana)
Bound Angle Pose is one of the most effective and beneficial poses you can do. It helps to strengthen your hamstrings, quads and glutes. If you spend a lot of time at your desk at work, this pose will definitely help relieve lower back pain. It also reduces stress and increases oxygenation in your body. It is also good for strengthening your abdominal muscles.
Short version of the sequence
- Hold both legs in front of you with your toes pointing towards the ceiling.
- Now gently bend your left knee.
- Place your left foot behind your right thigh so that your shin is now touching the inside of your right thigh.
- Slowly stretch your right leg.
- You should now be in a standing position with your left leg bent and your right leg straight.
- Hold this posture for 10 seconds.
- Now switch your legs.
- This time bend your right leg and place your right foot behind your left thigh.
- Slowly straighten your left leg again.
- You should now be in a standing position with your left leg bent and your right leg straight.
Hold this pose for 10 seconds.
Eagle pose (Garudasana)
Firstly, it helps you to relieve stress. One of the main reasons why people are stressed is because they are tense and lack flexibility. Eagle pose is known to be one of the best poses to improve your flexibility and relax your mind.
Secondly, it helps you keep your body healthy. If you are not flexible enough, you are likely to injure yourself from time to time. This can be very painful and can also lead to other health problems. By stretching your body, you can stay healthy and prevent injuries.
Finally, it helps you build your strength and endurance. A strong and flexible body not only looks good, but also helps you perform better in everyday life.
Short version of the sequence
- Stand with your feet shoulder-width apart.
- Place one foot behind you and stretch the other arm upwards.
- Pull the foot back so that you are standing on both feet.
- Grasp your ankle with the other hand.
- Bend your knee while keeping your leg straight.
- Bring your leg to the opposite side and place it against your hip.
- Put your other arm around your shin and push your leg outwards so that it is perpendicular to your body.
- Your legs should be parallel and your arms behind you.
- Take a deep breath. Hold it for 10 seconds.
- Bring your arms in front of you.
- Bring your knee to your chest and slowly bring your leg back to the starting position.
Repeat this movement.
Garland pose (Malasana)
The garland pose (malasana) is one of the easiest poses for beginners. It is very effective for stretching the body and releasing tension. If you practice this pose regularly, it will help you gain flexibility and strength.
Short version of the sequence
- Stand with your feet about hip-width apart or slightly wider. Your toes should point straight ahead.
- Bring your arms up in front of you. Bring them behind you and above your head so that your fingers touch your ears.
- Keep your elbows slightly bent and your hands close to your chest.
- Keep your head still and relax your neck. Try not to move it too much.
- Once you feel comfortable in this position, try to stretch your arms as high as possible.
- You can use your body weight to push your arms forward.
- Remember to breathe slowly and deeply.
Hold this position for a few breaths and then slowly lower your arms to the floor and release.
Wide-legged forward bend (Prasarita Padottanasana)
The key to this yoga pose is to maintain good posture while bending your knees. You should also keep your chest open and your eyes straight ahead.
If you practise Prasarita Padottanasana regularly, you will be doing your body a great favour. Not only will it improve your flexibility, but it will also make your entire body stronger and more supple. You will also find that your lower back becomes more flexible.
Short version of the sequence
- Sit up straight and place your feet flat on the floor.
- Inhale, raise your arms above your head and stretch your fingertips towards the ceiling.
- As you exhale, bend your elbows and let your arms fall to your sides.
- When you have reached this position, you should be sitting on your knees. If this is the case, stand up straight.
- As you inhale, stretch your arms out in front of you and bring your fingertips to the floor.
- As you exhale, lower your arms and bend your elbows to bring your hands closer to your feet.
- Repeat this movement until your arms are straight.
- When you have finished, breathe normally and sit up straight.
