Easy Start: How To Start Doing Yoga For Dummies?

Easy Start: How To Start Doing Yoga For Dummies?

The key to sculpting a fit, toned, and healthy body is to vary your workouts consistently; this way your muscles and mind will not get bored, and will feel rejuvenated. You can benefit a great deal by adding the mind-body activity of yoga to your fitness regime.

If you are confused on how to start doing yoga? Don’t worry; you have landed in the right place.

We will help you get started on yoga and throw light on its many benefits.


What is Yoga?

It is a good idea first to understand what yoga is, and how it originated before you start doing yoga.

Yoga was developed in India thousands of years ago. It is an age-old practice that consists of a series of postures, also known as asanas.

These asanas are a blend of strength, flexibility, and body awareness exercises that intend to stabilize the union of mind, body, and soul. It focuses on relaxation and deep breathing as you perform each of the postures.


How to Begin Yoga?

There is a lot to learn, explore, and experience when it comes to the tradition of yoga. Don’t let yourself be too overwhelmed.

Our beginner yoga practice guide will give you the necessary steps on how to start yoga.


Learning How to Breathe

Yoga is all about breathing in and out when you perform each of the postures. It is highly imperative to practice proper breathing techniques. Learn the basic pranayama of inhaling and exhaling.

  • Start inhaling air into the first position—your lower belly just above your belly button
  • Then gradually move the inhaling breath to your lower chest and lower throat
  • Start exhaling from the lower throat, then your lower chest, and finally let out the breath from your belly

When you start practicing this 3-part breathing technique, you may want to rest your hands on each position in order to feel the breadth.

When you get the hang of it, practice without the hands. Simply, relax, breathe, and feel the breath move up and down your torso.


Start with a Brief Meditation

  • Sit cross-legged on the floor, or any other comfortable position.
  • Close your eyes and direct your thoughts towards the meditation.
  • Sit up straight with a straight spine position, relax your shoulders.
  • Rest the hands on the knees with palms facing up.
  • Practice the inhale and exhale breathing during your meditation.
  • Bring awareness to your breath and body at every moment and don’t think about anything else.

Practice this meditation for 10-20 minutes at the start of every yoga practice. To end, gently blink your eyes open.


Start Out with Basic and Beginner Level Yoga Postures or “Asanas”

Start out with meditation and move to simple warm-up sequences. Then try out basic yoga with simple postures that are relatively easy for beginners.

Don’t start with complicated positions.


End with Relaxation Posture

It is always recommended to end your yoga session with the relaxation posture of Shavasana. To perform this pose, simply lie down on your back and consciously rest your body.

  • Lie down on your back with legs apart and toes facing outward.
  • Place your hands apart with palms facing upward.
  • Breath in and breath Feel the breath waving back and forth.
  • Lie down in the posture for 5-15 minutes.
  • Also, practice the short seated meditation to give it a final finish.
  • The transition back to the real world now.


How Often Should You Do Yoga?

Yoga is just amazing, even if you practice it just for an hour every week. You are sure to experience significant benefits from it.

Set realistic goals for yourself and try to start with twice or three times a week.

A one hour or half hour session for every 2-3 days in a week is good. If you can do only 20 minutes, that is also fine. But, don’t let time constraints bog you down.

The more you practice, the more desire you will have to do more. So, practice and do yoga as much as you can. The question of “How often should I do yoga?” boils down to your preference and desire to do yoga. We are sure that once you get started on it, you will find the desire to do more and more.


Beginner Yoga Guidelines

Our comprehensive guidelines on yoga for dummies will cover all that you need for a successful yoga practice. It is a great read if you are new to the practice.


Duration of Practice

Your training can range from 15 minutes to 1 hour, and can be done 1-7 times per week, according to your schedule, goals, and ability. Practice more frequently, even if you are doing it for shorter durations, rather than practicing less frequently.


What to Wear

Wear comfortable clothing that will not restrict your movement. Wearing tights, track suits, jumpsuits works the best. Try not to wear too many layers as you will indeed be sweating it out.


Eating and Drinking

It is recommended not to eat or drink anything right before your yoga session. Eat at least 1 to 3 hours before and drink a small amount of water before you begin.

Try to avoid drinking water during your practice and don’t immediately drink water after practice. Give it some time and then drink on.


How to Choose Postures

Practice postures that you think are easy for you to do. Postures that are done on the floor are going to be a lot easier than standing asanas since they do not require much balance and strength.

Do positions with longer breath times to practice and perfect your breathing techniques. Lay down the right sequence of postures and follow them.


Level of Intensity

It is advisable to start slower and then move onto challenging postures. Once you master the easier poses, you can try the difficult ones.

There are also ways to increase the intensity of your practice:

  • Hold postures or asanas for longer time
  • Slowly build up and transition to challenging postures
  • Move quickly between postures


When Not to Practice Yoga

Menstruation, pregnancy, high blood pressure, injuries, and other serious medical ailments are all conditions where one should avoid certain poses.

Check with your health care professional before starting yoga, if you have any of the above medical conditions or other serious ailments.


Best Time to Practice

Morning is the best time to do yoga. When you wake and open up your body, it sets you up nicely for the rest of the day.

If you do yoga in the evening, it is a nice way to relax and unwind after a tiring day; or if you prefer afternoons, you can energize yourself and get rid of laziness.

Whenever you can fit it in, that is the right time for you. So, it depends on your schedule.


How to Learn Yoga?

There are several websites and tutorials out there to help you get started. You can refer the videos and perfect your postures.

There is step by step instructions of several yoga postures.

You can also take up yoga classes with a professional instructor to guide you. This way you can be assured that you make no mistake.


Benefits of Yoga

Yoga has a multitude of advantages, if you are a beginner and thinking of adding yoga to your fitness regime, then read on.

  • Physical Benefits – It creates a flexible, strong, and toned body. Improve breathing and metabolism at the same time. It promotes circulatory and cardiac health. Improve your fitness level, get relief from pains and stabilize your posture with yoga.
  • Mental Benefits – Yoga makes you happy. It helps to calm and cleanse your mind. It alleviates stress and lets you maintain a balanced mind without any worries. Boost your self-confidence and focus better, when you do yoga.
  • Self-Awareness – More than anything, yoga teaches you to be aware of what is going on in your body and also lets you open up to your surroundings.
  • Feel-good Factor – The feeling of releasing all the tension and stress makes you feel good about yourself. If you are having a bad day, do yoga, and it will immediately make you feel better
  • All-around Fitness – Good health is not just absence of disease. It depends on your overall mental and physical fitness. The yoga postures, breathing, and meditation is an all-encompassing fitness package that yields the finest results.
  • Weight Loss – It’s what we all desire, isn’t it? Do yoga and lose weight effectively. With regular practice of yoga, our body becomes more sensitive to what kind of food we consume. So, when we eat healthily and exercise, we can certainly keep a check on our weight.
  • Intuition – Yoga and meditation together have the power to make you think more clearly. With a healthy and balanced mind, you can concentrate better, and effortlessly realize what you need to do.

Always remember that yoga should be a continuous process, so practice more to reap its full benefits. We hope that the guidelines on how to start yoga will aid you in making the best out of this traditional practice.

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One Comment

  1. This was most informative guide I have found so far. Very encouraging and giving me encouragement to do thiis.

    I am excited to get started, I greatly need this for myself.

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