The term yoga is Sanskrit for unite or yoke. This is a great description of what the practice of yoga is. It is a practice that is aimed at uniting the mind, body, and spirit. The physical poses are only one aspect of the practice. There are a wide variety of poses and types of practices that you can use to experience the many benefits of yoga. If you’re looking to get started, below we share some yoga exercises for beginners as well as tips on how to get the most out of your practice.
Health Benefits of Yoga
Regular practice can unlock a wide variety of health benefits that go well beyond the physical. These include:
- Improved strength and flexibility
- Relief from both acute and chronic pain
- Reduced inflammation
- Boost in heart health and reduced risk of cardiovascular disease
- Decreased symptoms of stress, anxiety and depression
- Improved focus
- Improved sleep
- Increased positive emotions such as gratitude and confidence
Styles of Yoga
If you’re just getting started and are thinking of joining a class, you may have come across a variety of options. There are a variety of approaches to yoga. These approaches vary in intensity and focus. Some styles you may encounter include:
- Vinyasa – this type of practice is active and includes an energetic flow of poses that are synchronized to your breath.
- Yin – this approach is slower-paced and involves holding poses for longer to target deep tissues.
- Ashtanga – this is a more athletic and dynamic approach that involves the use of a series of poses linked by your breath.
- Restorative – this practice is aimed at achieving relaxation. It incorporates the use of props such as blankets and blocks.
These are just a few styles available. The style you choose should align with your goals for your practice. Be sure to begin with an easy yoga for beginners class no matter the style you go for.
What You Need to Get Started
You don’t need a lot of equipment to get started with your practice. Many classes provide basic items such as blocks and mats. However, if you want to invest in your equipment, the following are basic yoga items you should consider purchasing.
- A mat – the mat you choose will depend on your personal preferences as well as the style of practice you choose. Consider factors such as materials, size, thickness, and firmness in making your choice.
- Blocks – These provide support and will help you maintain proper alignment when getting into certain poses. Choose blocks based on the level of support you need.
- Straps – these are an accessory that will assist with stretching and improving flexibility.
Best Yoga Exercises for Beginners
Below, we share some basic yoga exercises to help you get started with your practice.
Tadasana (mountain pose)
This is simple and easy to achieve. It engages your core and leg muscles. It also helps to improve alignment and body awareness.
How to:
- Stand upright with your big toes touching. Your heels can be slightly apart.
- Push your chest out and let your arms hang by your side with the palms facing forward
- Take 10 breaths
Balasana (child’s pose)
This pose is great for relaxing and stretching the muscles in the back and shoulders.
How to:
- Kneel on the floor with your big toes touching.
- Sit on your heels and separate your knees wide.
- Exhale and bring your torso down to your thighs
- Rest your arms on the floor above your head.
Marjaryasana (Cat Pose)
This is a great pose to relieve tension in the upper, middle, and lower back. It will help to improve your posture.
How to:
- Start on your hands and knees. Your knees should be directly below your hips and your wrists should be in line with your shoulders and elbows.
- Exhale and round your spine, bringing your head toward the mat and the middle of your back to the ceiling. Force your chin to your chest.
- Release by coming back into the starting position or moving to the cow pose.
Bitilasana (Cow Pose)
This is a great pose for improving mobility and relieving stiffness in the joints.
How to:
- Start on your hands and knees with your wrists aligned with your elbows and shoulders while your knees are aligned with your hips.
- Inhale and bring your belly toward the floor. Shoot your hips forward and your head upward.
Start Your Journey with Zenrock Fitness
Start your journey to better health with our easy yoga for beginners classes. Work with our expert trainers and get the most out of your practice.
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