Content

• To step
• Part 1 of 3: Getting started with yoga
• Part 2 of 3: Take a yoga class
• Part 3 of 3: Improving your yoga practice
• Warnings

Yoga is a set of beliefs from ancient times, in the traditions of the Hindu, Buddhists, and Jaina, that strive for spiritual discipline. In the West, yoga is seen less as a spiritual component and generally practiced as a physical training of certain postures or asanas. Yoga has a wide variety of uses and beliefs, including strengthening, relaxation, stimulation, and stretching of our body and mind. Anyone can practice yoga, from performing asanas to meditation and breathing.

To step

Part 1 of 3: Getting started with yoga

1. Set goals for your yoga practice. Before starting yoga, it can help to determine why you want to exercise. Yoga can be a method of physical training, a way to reduce and manage stress, a way to heal from an illness or injury, or a path to spiritual fulfillment and peace.
   • Think about which areas of your health you want to work on, such as strength, flexibility, endurance, care, and depression. You may also want to exercise for your general health.
   • Consider writing down your goals for your workout. Update your goals regularly and add new goals to keep challenging yourself. For example, you can have an objective like "practice more" or "I want to master lolasana".
2. Be aware that there is no such thing as "good" or "right" yoga. There are different styles and ways to practice yoga and there will always be yoga practitioners who are more experienced than you. It is important to remember that yoga is neither a competition nor a traditional sport. It is a personal exercise in mindfulness, relaxation and naturalness that aims to enrich your life and body.
   • Anyone can practice and benefit from yoga. Incorporating yoga into your routine can help you improve your physical and mental health, even if you only exercise for 10 minutes a day.
   • It can take time to find a particular style or movement of yoga that you enjoy. At the same time, finding the right teacher for you and your goals can be a process of trial and error.
   • Practice keeping an open mind and an unbiased attitude. Instead of thinking "I am not flexible, I will be bad at yoga," realize that "yoga will help improve my flexibility."
   • Remember there is no competition in yoga. Everyone has different talents and the goal of yoga is to focus on yourself, not what others are doing.
3. Gather the supplies you need to practice. At least you need a yoga mat. Consider also purchasing props such as a yoga strap, yoga block, and large blanket or pillow. These parts can help you improve and deepen your yoga practice, as well as make it more comfortable.
   • You can buy mats and props at sports stores, yoga studios and online yoga stores.
4. Wear breathable, loose-fitting clothing. You feel more comfortable with clothing that is comfortable and breathable. This can help you achieve full range of motion and flexibility, and will also keep you from toiling in clothes that are too tight or not right.
   • You don't necessarily need special yoga clothes, but try to wear something comfortable that is not too tight. Women can wear leggings with a tank top and sports bra. Men can wear sporty shorts with a T-shirt.
   • When trying more complex poses, it can be nice to wear slightly tighter pants and shirts that don't fall down or move in a distracting way.
   • If you practice Bikram yoga, which takes place in a heated room, or athletic-intensive yoga such as Jivamukti, make sure to wear light, breathable clothing that absorbs sweat.
5. Find a comfortable place to exercise. If you have decided to give yoga at home a try before going to a class, find a comfortable and quiet place where you can explore your yoga practice. Make sure you have plenty of room to move around and a way to cut yourself off from the outside world.
   • You will need a few inches on either side of your mat so you don't hit a wall or anything else.
   • Make sure the place where you practice is calm and calm so that no one can disturb your focus. You'll also want a place that's comfortable: a damp and drafty basement, for example, may not be the best choice.
6. Warm up with the sun salutation. Yoga can be quite active, so it is important to warm up your body. By doing a few rounds of Sun Salutation, or Surya Namaskar, you can effectively prepare your muscles and mind for the practice of yoga.
   • There are three different variations of the sun salutation. Do 2 to 3 rounds of the Surya Namaskar A, B, and C to warm up. These different sun salutations can prepare and stretch your muscles and ensure a safe and flexible workout.
7. Learn a few yoga asanas. There are a wide variety of yoga postures, or asanas, that you can practice. They range from difficult and tough to simple and relaxing. Begin your yoga practice by learning a few asanas that you can enjoy, feel comfortable performing, and also fit your yoga goals.
   • There are four different types of yoga postures: standing postures, upside down postures, backward bends, and forward bends. Try one or two of each to balance your workout.
   • Standing positions include mountain pose (tadasana), tree pose (vrksasana), and warrior series (Virabhadrasana I, II, and III).
   • Upside down poses include the handstand (mukha vrksasana) and the headstand (salamba sirsasana).
   • Back bows include locust pose (salabhasana), cobra pose (bhujangasana), and bridge pose (setu bandha sarvangasana).
   • You can add a twisting motion asana to neutralize and stretch your spine between back bends and forward bends if you prefer. Spinning poses include Bharadvaja's spin (Bharadvajasana) or half master of the fish pose (ardha matsyendrasana).
   • Forward bends include seated forward bend (paschimottanasana) and star pose (tarasana).
   • End your training in a body position (savasana), which can help you enjoy the benefits of your yoga session.
   • Hold each asana for 3-5 breaths.
   • Always balance asanas that focus on one side by doing them the other way as well.
   • WikiHow has an excellent series of video workouts for beginners and you can find thousands of postures online after a simple internet search.
8. Focus on your breathing. Yogic breathing, or pranayama, is one of the most important skills of any yoga practice. By focusing on your breath you can deepen your asana practice, focus on your own body and allow you to relax.
   • Pranayama can help your body carry oxygen around your body. The goal is to breathe deeply by breathing in and out completely in a balanced way through your nose. For example, you can inhale for 4 breaths, hold for two seconds, and then exhale completely for 4 breaths. You can adjust the count according to your abilities.
   • You want to get the most out of your yogic breathing, so sit up straight, with your shoulders back, and keep yourself from slumping. Breathe slowly and steadily by focusing from your stomach, pulling in your abdomen by expanding your lungs and rib cage.
   • You can also try ujjayi breathing, which can help you flow more effectively through your exercises. You do ujjayi by inhaling and exhaling evenly through your nose and as you breathe making a soft sound that sounds like the sea.
9. Spend time doing yoga as often as you can. No matter what asanas, pranayam or goals you choose for your yoga practice, it helps to practice as often as possible. Even if you can only spend 10-15 minutes, the more you practice, the more you can learn and reap the benefits of yoga.
   • Try playing music, lighting a candle, or going outside to relax and forget about other things.

Part 2 of 3: Take a yoga class

1. Figure out what you want from a yoga class. Yoga has evolved into many different styles and practices, each of which has a different focus. Try different types and instructors until you find the ones you like the most.
   • Ask yourself what you want to achieve with yoga, considering several questions and potential exercises that can help answer the questions.
   • Do I want something that can strengthen, harmonize and condition my body? You might want to try vinyasa, Ashtanga, or Jivamkuti.
   • Do I want something to stretch tight muscles? Try Bikram, Iyengar, Kundalini, or Hatha.
   • Do I want to relax my body? Try tonic, yin, Sivananda, or Jivamukti.
   • Do I want to empower my mind? Most yoga practices will help strengthen the mind, but especially try Kundalini, restorative, Sivananda, yin, or Jivamukti.
   • Do I want something that challenges me? Try Ashtanga, Jivamukti.
2. Find a qualified yoga instructor. While there is no national certification for yoga instructors, different types of yoga will have individual certification programs. Find a qualified and certified instructor in the type of yoga you want to try. All good instructors have different basic attributes and should always make you feel comfortable.
   • An instructor should be willing to adapt to what their students need, even in the middle of a class.
   • An instructor should have a positive and inclusive attitude and energy.
   • An instructor should have a well-developed knowledge of the philosophy, practice and history of yoga.
   • An instructor should provide constructive feedback and guidance when needed or requested.
3. Find a group or studio that you feel comfortable with. Each yoga studio offers certain styles of yoga and have a different energy. Some studios also offer nutrition and tend to be more sociable, while other studios or groups allow more time for self-reflection.
   • Consider the level of the other members. Would you like to be guided by the other, more experienced students in your class, or would you like to learn together with other people at your level? A good studio will offer classes at different levels for every kind of student, from beginner to experienced to even pregnancy yoga or postpartum yoga.
   • Most yoga studios let you take your first class for free, so experiment with the different studios in your area to find a studio and an instructor you like. You also don't have to limit yourself to a studio or instructor. Varying your yoga classes can help you improve your practice.
4. Start a work-study exchange. Many yoga studios offer free classes for people who agree to sit at the reception, sweep the studios or clean the locker rooms. Ask your local yoga studio if they have these packages - it's a great way to save money and become part of your local yoga community.
5. Consider online classes. While the feedback and motivation offered by a class is one of the best ways to learn, you can also learn new attitudes and techniques from a wealth of online resources. Sites that focus specifically on yoga and apps contain thousands of videos that show in detail every type of yoga practice you can imagine.
   • A quick internet search will reveal free poses for every skill level.
   • Make sure to check the qualifications of the online teachers or services. You want to find a class that is taught by a certified instructor.
   • Some sites offer one-on-one instruction with a professional yoga instructor, using a web camera, if you are unable to get to a yoga studio.

Part 3 of 3: Improving your yoga practice

1. Determine an intention. A solid yoga workout involves determining a resolution. By taking a few seconds to dedicate your workout to someone or something, you can have a more fulfilling workout.
   • Lightly touch the base of your palms, then the palms themselves and finally your fingers to make praying hands. You can leave a small space between your palms if you feel comfortable letting the energy flow.
   • If you don't know what your intention is, consider something as simple as “letting go”.
2. Extend the time of your workout. After you feel comfortable with your yoga workout, try to extend the duration of your workout by holding each pose a little longer and flowing seamlessly between the asanas. Add new and more challenging poses if you are able to.
   • Many yoga classes last between 60 and 90 minutes, so you can set your workout to about that length.
3. Intensify your training. You may want to increase the intensity of your workout when you get comfortable with your routine. This can be done easily by holding each pose a little longer and by challenging yourself to sink deeper into challenging poses.
   • Poses involving lungs or squatting can be done a bit lower.
   • You can increase the speed of transitions between asanas to create more intensity.
   • You can also integrate more difficult asanas from any of the four postures. For example, you can try the tripod headstand (sirsasana II) instead of the regular headstand.
4. Increase the regularity of your workout. One of the best ways to deepen your yoga practice is to increase the number of days you exercise. You can safely build up to 5-7 days a week. If you make yoga part of your daily routine, the positive effects can improve your physical and mental health.
5. Start with meditation. Many people like to start with a singing or meditation session. This can help stop distracting thoughts, let you focus on your breath and energy, and raise your awareness of your mind and body.
   • Consider starting your meditation or singing with an aum, which is the most basic sound.
   • When you sing, you can feel vibrations of mantras in your lower abdomen. If you can't feel that sensation, try to sit more upright.
   • You can also choose other mantras. Maha mantra, which is also called the great mantra or Hare Krishna, can help you achieve salvation and a peaceful mind. Repeat the entire mantra as many times as you want. The words are: Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.
   • Let your thoughts come and go as they arise. This will teach you to focus and let go of whatever you cannot control.
   • At any time when you feel that you need to refocus your mind, you can repeat “let” with each inhale and “go” with each exhale.
   • Meditation requires consistent practice and is an important part of yoga. You will have good days and bad days, and accepting these is part of the journey.
6. Integrate new goals. If you started yoga with a single goal - to get healthy or to find a thoughtful way to de-stress - try incorporating another goal into your workout. If you are focused on either the body or the mind, try to start focusing on the body and mind together.
   • You could add singing or meditation to your workout to help you focus more deeply on your workout.
7. Keep moving forward. Yoga has countless benefits and by sticking with it you can reap them. Keep in mind that yoga is a personal workout: it's not about whether or not you can perform a particular pose exactly the same as the person in the video or in a photo. It's about the journey to the asana, enlightenment or whatever your goal is. Keep an open mind and heart at all times.

Warnings

• Yoga should never feel painful. If you experience pain during a pose, adjust it to a simpler version of the asana. Don't force yourself into a pose, and if you are still experiencing pain, get out of this pose and try something else.
• Pay attention to the transitions between postures - it's as easy to hurt yourself by doing a transition badly as it is to hurt yourself by forcing yourself into a posture too hard.