Yoga beginners guide: The basics you need to know

Yoga isn’t just exercise. It is considered a mindfulness technique or spiritual practice as it focused on the harmony between mind and body. 

The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. As per Yogic scriptures, the practice of Yoga leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man and Nature.

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Yoga in the United States

People believe that the practice started with the very dawn of civilization before the first religions or belief systems were born. The practices were later linked with meditative prayer in eastern religions. Yoga came to the United States around the turn of the 20th century but was popularized in the 1960s during the consciousness movement. The second wave of popularity hit in the 1980s as the additional physical benefits were proven. 

A recent study found that nearly 10 percent of Americans (more than 20 million people) practice some form of yoga regularly. Most yoga styles can be practiced without having to buy into a spiritual belief system, however consciously connected mind and body are required. The postures require focused breathwork, body, and mind alignment without one particular dogma. There are also some more fitness-oriented yoga variations, but these tend to focus on body or physique, over inner work.

Yoga classes

Yoga classes are led by certified instructors, who generally have at least 500 hours of experience. While classes significantly differ in style and focus, most classes begin with a centering exercise that focuses the mind and body. This could be a breathing sequence, an intention-setting prompt, or chanting. Centering and focus are integral to a full yoga experience because it brings the practitioner into the moment (mindfulness technique) and begins the inner-work exercise. Instructors then lead the class through a series of poses/postures designed to work the mind and body systematically—stretching muscles, improving balance, aligning the spine, increasing blood flow, etc. 

The levels

There are three basic levels in yoga classes: beginner, intermediate, and advanced. Beginner classes traditionally include more instruction on body placement and position modifications (if props or other poses are more fitting for a particular body type or preference). Some styles of yoga have extremely difficult skills that require a basic understanding of body placement before moving into other poses. Leveling is important because positioning the body incorrectly can lead to serious complications.

The setup

Instructors usually encourage a mat layout that faces them and not each other, to help promote an internal focus. Classes are generally not competitive. If a position is too demanding or not meshing with your particular style, you are welcome (and encouraged!) to come out of the posture. Many instructors include that option in their class introductions to reduce stigma or self-induced competition. Yoga is not a sport, it’s an exercise that requires being in touch with the body. Pay attention to how you feel. If something doesn’t feel good, don’t do it. It’s your personal practice. Take the time to mentally check out of the day and focus solely on breathing. The yoga instructor will likely remind you to focus on the breath as a way to foster meditative practice to the class. 

Benefits of consistent yoga practice

The repetitive poses and breathing patterns are known to promote flexibility, mindfulness, and relaxation. But a consistent yoga practice can also have extensive health and well-being benefits. Studies have shown that “Long time practitioners of yoga had very definite changes which led researchers to conclude that regular practice of yoga could substantially improve the yogis’ physical response to stress, minimizing the inflammation response. Many other studies have called for longer-term studies in this area.

In addition, routine yoga practice can:

• Increase blood flow and circulation
• Improve posture by stretching, elongating, and strengthening the spine
• Prevent joint break down by flexing to full range of motion
• Strengthen bones and helps prevent osteoporosis
• Boost immunity by stretching and contracting muscles (and draining lymph nodes)
• Lower risk of heart attacks by regularly increasing aerobic heart rate
• Increase serotonin levels and improve depression
• Lower blood sugar by lowering cortisol and adrenaline levels
• Release tension through deep stretching
• Improve balance and coordination
• Reduce weight and tone muscles
• Ease arthritis or other chronic pain 
• Promote inner strength and mental focus
• Support connective tissue
• Protect from injury by strengthening muscles and joints
• Improve respiration and energy through paced breathwork

Yoga terms you need to know

When you first start taking yoga classes, it can feel like the instructor is speaking a foreign language. That’s because they are! Many words used in yoga practice are Sanskrit, a language with southern Indian roots. Those terms, along with other popularized ‘mindful’ words are used in most classes. Here are the basics terms that everyone should know:

Popular yoga styles

There are hundreds of different yoga styles practiced today, but there are seven popular styles that are good for beginner yogis with different needs. Some are gentle and slow-paced while others are more rigorous and athletic. 

Iyengar

• Focuses on the body’s structural alignment
• Emphasizes precise and proper positions
• Uses many props (blocks, straps, sandbags) to modify postures while maintaining alignment

Good for beginners to get the hang of poses before moving on to more challenging styles

Kundalini

• Incorporates intensive breathwork in combination with postures with specific sequences
• Goal is to awaken a form of primal energy located at the base of the spine

Good for people with active lifestyles because it is a quick practice that intertwines lifestyle information

Bikram

• Also known as “hot yoga” because the room is heating between 95-108 degrees Fahrenheit with low humidity
• Heat helps to loosen muscles for a deeper stretch

Good for people with a high fitness level (make sure to consult a doctor if you have diabetes or hypertension)

Ashtanga

• Physically demanding yoga style that uses a precise series of poses in successively difficult levels
• “Power yoga” is a variation of this style

Good for people interested in an intense workout with a spiritual element

Yin Yoga

• Incorporates fewer poses held for longer periods of time (up to 5 minutes)
• Based on Chinese medicinal principles 
• Trains focus inward to nurture patience

Good for beginners and people looking for a light physical practice 

Viniyoga

• Adapts traditional poses to needs and conditions of individual students
• Promotes flexibility and recovery

Good for people with medical conditions such as lower-back pain

Anusara

• Emphasizes body alignment, but less technical than Iyengar
• Holds poses for shorter periods of time that flow into each other
• Focuses on positive thinking

Good for beginners interested in short movements followed in quick succession

If you’re interested in adding yoga to your self-care practice consider going to a live class. The instructor is able to help correct your pose, loan props for you to try using, and provide potential modifications if you’re having difficulty. The space usually has calming music and essential oil aroma to promote peace and relaxation. If you’d prefer to practice on your own consider downloading an app, participating in a virtual class, or following along to a pre-recorded video. 

Remember that showing up is the most important part of the practice! Try taking the time to slow down, turn off the day for a few minutes, and connect to your body when you can. Part of connecting to your body is listening to it–so be sure to come out of a pose (asana) or modify it (using a prop) if you feel any discomfort beyond a gentle stretch.

Om shanti shanti shanti. xoxo Mo