Less Stress, More Namaste: A Beginner’s Guide to Yoga

Yoga can be daunting when you don’t know where to start; however, it can also be an extremely relaxing and helpful way to release stress and tension. So here are some tips on how to get started that are beginner-friendly. You don’t need fancy equipment or superior flexibility; just bring yourself and a little bit of curiosity. 

What is yoga?

Yoga originated in India and is an ancient practice that aims to unite the body, mind, and breath through integrated postures, breathing techniques, meditation, and ethical principles. The word “yoga” is from the Sanskrit root “yuj,” which means “to join.” To join means to unite the physical, mental, emotional, and spiritual parts of ourselves through this experience. You don’t have to be spiritual to practice yoga. In modern times, many people prefer yoga for its calming effects and regulation of the nervous system. 

Equipment and Setting Up

When it comes to what material items you actually need, I say keep it simple. It’s not necessary to buy multiple items that you may not use. So here are the essentials:

• Yoga Mat—A simple yoga mat makes it more comfortable to practice without enduring the hard floor. You could get foam blocks or a yoga strap to make it easier to do some poses, but it’s not a necessity. 
• Clothing—I recommend breathable fabric pieces that will allow you to flow from one pose to the next easily. Anything comfortable for you will do the trick. 
• Space—It’s important to have enough space around you to fully extend your arms and legs all around you. A flat, quiet space would be preferable. You can really choose anywhere that seems fit. 

Foundational Poses

Here are some basic poses that you can try right away to build strength and flexibility:

• Mountain Pose (Tadasana)—Start in a standing position with your feet together and arms by your sides. Lift your chest, roll your shoulders back, and engage your core. This helps your posture and straightens your spine. 
• Child’s Pose (Balasana)—Extend your knees to the edges of your mat and sit your hips back on your heels while keeping your big toes together. Fold over so that your forehead rests on the mat and your arms reach over above your shoulders. This pose stretches your hips, back, and shoulders.  
• Downward-Facing Dog (Adho Mukha Svanasana)—You need to have both your hands and feet on the ground and lift your hips high. It’s important to align your head with your arms. If you feel yourself slipping, make sure you’re pressing your hands into the mat instead of leaving all your weight on the tips of your feet. This stretches your hamstrings, calves, and shoulders. 
• Cat/Cow Pose (Marjaryasana-Bitilasana)—This one is on your hands and knees. You’ll be arching your back for cat pose and dropping your belly for cow pose. The majority of the movement will be in your spine and head. This helps the flexibility of your spine. 
• Warrior I (Virabhadrasana)—This has you in a lunge position with your front knee bent. Your hips and feet should be facing forward and in the same direction. Raise your arms overhead, and you have your warrior. This targets your legs and builds stability. 
• Corpse Pose (Savasana)—Lie flat on your back with your arms close to your side, palms facing up. Soften your gaze or close your eyes and breathe. This pose is usually done at the end of practice to relax your nervous system and calm the body. 

There are many different types of yoga accessible in various settings, whether it be a studio or your own backyard; the possibilities are endless, so explore and see which one you resonate with the most. The easiest way to start is through YouTube videos that you can practice at home. The most important thing is staying consistent, and before you know it, you’ll see a change. Yoga aims to unite the body, mind, and breath to help you access your conscious mind. As you practice and learn more about yoga, you will have a better understanding of how you can incorporate this practice into your own lifestyle.

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