Yoga Guide for Beginners – Tips And How to Start The Practice

By Jola @YolaYoga | August 25, 2021

Would you like to start yoga?

If the answer is yes, then welcome to your yoga journey! I hope this article will help you to get started! The goal of this Yoga Guide for Beginners is to give you some basics: the goal of yoga, principles, yoga benefits, types, and tips for beginners. Hopefully, with that knowledge, you can start your yoga practice as soon as possible.

I know how difficult yoga can be at the beginning. I will never forget how inflexible I felt when I started! So I hope this simple guide below will help you stay motivated, informed, and inspired to keep going!

This article consists of:

• Goal of Yoga
• Principles of Yoga
• Benefits of Yoga
• Types of Yoga
• Tips for yoga beginners
• Props for yoga practice
• Yoga diet
• Meditation

What is the Goal of Yoga?

Be Here and Now

Have you ever tried to live in the moment, here and now? It isn’t easy. Right? Our minds are always busy, thinking either about the past or the future.

But if you ever experienced here and now, you know how blissful and peaceful this state is. The Yogis call it a state of True Self.

Yoga was developed just for that purpose – to quiet the mind to uncover the True Self.

“The cessation of modification of the mind stuff is Yoga.”

– Yoga Sutras of Patanjali

True Self and Mind

Imagine that your mind is a lake, and your True Self is a diamond that lies at the bottom of the lake. To see the diamond, the lake must be perfectly still and clear. Usually, the diamond is not visible because the water is disturbed and unclear. The practice of yoga calms and purifies the water and reveals the diamond. In other words, Yoga calms the mind so we can experience our True Self.

The founder of yoga philosophy was an Indian sage Patanjali who wrote the first text on yoga –  Yoga Sutras of Patanjali – between 5000 BC and 400 AD.

Yoga Sutras explained the science of yoga, its practices, obstacles, and the promised results of serious training. It is a complete philosophy and psychology of yoga.

I highly recommend reading Yoga Sutras of Patanjali by Swami Satchidananda if you want to go deeper with your studies and understand yoga philosophy.

Principles of Yoga

Yoga consists of physical, mental, and spiritual disciplines that can dramatically impact all aspects of the body and mind. It brings a complete development and transformation of the individual because it touches every part of life. To comprehend yoga as a whole, we need to understand all eight of these principles below. 

The practice starts with Yamas and Niyamas, which are internal and external disciplines. They deal with our attitudes and behaviors and the way we should act in the world. We will explore them in-depth in a separate article as they are fundamental to yoga practice. Without following these principles it is hard to achieve a peaceful mind.

The Eight Limbs of Yoga:

Yamas – External disciplines or self-control
The Yamas describe our behaviors and unconscious habits and describe how we can control them. They include the practice of non-violence (Satya), non-stealing (Asteya), abstinence (Brahmacharya), and non-greed (Aparigraha).

Niyamas – Internal disciplines
Niyamas describes the ways to act in the world. They include cleanliness (Saucha), contentment (Santosha), working through difficulties to create change (Tapas), self-study (Svadhyaya), and surrender.

Asana – Physical postures
This is the reason probably why you are reading this article. Yogis believe that to achieve a perfectly balanced mind; we must first balance and purify the body. Asanas purify the toxins from the body, improve flexibility and strength and prepare the body for meditation. To sit for a long time in meditation, the body must be relaxed and strong.

Pranayama – Breath control
One of the most important and powerful techniques for calming the mind and relieving stress is breathwork. It is easy to do because the mind and breath are intertwined. By doing breathwork, we can instantly experience change. Pranayama also purifies the body and prepares the mind for concentration and meditation.

Pratyahara – Withdrawing from the senses.
Turning from the outer world to the inner world is what the practice is all about. Switching off the outside noises and distractions. This is crucial preparation for meditation.

Dharana – Concentration
Once you turn away from outer noises, you will have the ability to concentrate on one thing. We all need to improve our concentration. The ability to fully and intensely focus on one task is the characteristic of successful people: from the business world, and sports to spirituality. This practice prepares for meditation.

Dhyana – Meditation
Staying concentrated on one point for an extended period of time takes us to meditation. We are training the mind to have an unbroken focus.

Samadhi – Union
Samadhi is the highest point of yoga. This is the state of True Self. The mind is calm, and we experience perfect peace and happiness.

Benefits of Yoga Practice

Yoga not only benefits us physically but also has positive effects on our minds and emotions.

Here are some scientifically proven benefits of yoga:

Enhances Flexibility 

According to a study, 78% of practitioners of yoga claim that the practice increased their flexibility. Flexibility is not only about becoming more mobile. It prevents osteoporosis and other ailments. My teacher would use the analogy of being flexible like a blade of grass. The grass can sustain strong winds. Yoga offers this great benefit so we can be more resistant to injury.

Enhances Strength

When we practice yoga, we do not need any weight equipment to get strong. It is enough to hold the weight of your own body to build strength. By practicing poses in various ways, we stress the mussels so they can get stronger. I remember my first yoga classes and holding a downward-facing dog for long periods. It was challenging but helped me to gain the necessary strength for my arms.

Relieves Anxiety and Stress

Yoga relieves stress through physical poses by producing endorphins; Breathwork calms the nervous system, and meditation brings clarity. The combination of these three components gives an optimum remedy for stress relief.

Supports Weight Loss

Yoga supports weight loss by burning calories through physical poses. Additionally, mindfulness and self-awareness through yoga practice also cause people to eat more mindfully, making healthier food choices. 

Improves Circulation

Yoga helps the heart by lowering blood pressure and heart rate. It also improves the immune system by moving and properly draining lymph fluid. 

Increases Self-Awareness

One of the essential skills that are developed by practicing yoga is self-awareness. The ability to be self-aware is crucial for the transformation of the body and mind.

Enhances Focus

The practice of meditation, concentration, and breathing techniques clear and focus the mind. This practice enables us to keep the focus on our daily life.

Types of Yoga

It may not be evident for beginners of yoga which style to choose. They all come from the same source, but their focus may differ. Here are some of the styles of yoga popular in America.

Hatha Yoga

Hatha is the most widely practiced form of yoga, combining movement with conscious breathing. Hatha means physical postures and usually is recommended for beginners because of the slower pace. The hatha yoga develops strength and flexibility.

Iyengar

Iyengar’s style focuses on alignment and posture during each pose. It also focuses on breath control. The practice also requires excellent attention to detail, and the poses are held for a longer time. This style is widely used in Yoga Therapy as teachers use props to make the poses accessible for everyone. 

Iyengar Yoga is very close to my heart because I started my yoga practice with this style over 20 years ago, and I am pleased I did! It gave me the necessary basics and knowledge on how properly to do each pose. I highly recommend this style for beginners. 

Vinyasa Yoga

Vinyasa Yoga is practiced at a faster pace in a repetitive manner – similar to Ashtanga. Movements are transitioning from one pose to the other and are linked with breath. It is a less challenging class which is why it is recommended for beginners. However, if you are a beginner looking for a basic explanation of poses, the better option is Hatha or Iyengar style.

Ashtanga

Ashtanga yoga is considered one of the most physically challenging styles of yoga. Therefore it is not recommended for beginners. The practice consists of a sequence of poses practiced repetitively in conjunction with the breath. This style is also considered self-practice, and it is recommended for advanced yoga practitioners with experience and previous knowledge of poses. 

Bikram Yoga

Bikram Yoga is a type of hot yoga with strict sets of rules. It consists of 26 postures and two breathing exercises practiced in the room heated to 105 degrees with 40 degrees humidity. If you like heat and would like to sweat a lot during your yoga practice, this may be a great choice.

Kundalini Yoga

If you are spiritually inclined, then the Kundalini yoga style may be a good choice for you. This practice aims to create a sense of well-being and heightened awareness by raising Kundalini’s energy that lies dormant at the base of the spine. The class involves physical movement, chanting, dancing, meditation, and breathwork.

Kriya Yoga

Kriya yoga style is for someone who is looking to grow spiritually. The practice consists of meditation, controlling the breath, and concentrating. The meditation technique is designed to accelerate spiritual growth. Kriya Yoga was brought to the west by Paramahamsa Yogananda.

Raja Yoga

Raja Yoga is known as the yoga of the mind or Royal Yoga. It teaches how to calm the mind and bring it to one point of focus – perfect concentration. When we can control our minds, we will be able to control the world around us. The practice embraces Patanjali’s Eight-Limbed Yoga that we discussed earlier and consists of external and internal disciplines, poses, breathwork, concentration, and meditation.

Tips for Yoga Beginners

When you start something for the first time, it is hard to stick to the new habit. So here are some simple tips to help you commit to regular practice:

• Pick a time each day that you can commit to and stick to it. I usually have a set time for yoga practice in my calendar, so when it is time, the phone gives me a notification. Start with any form of yoga- either breathwork, meditation, or a sequence of poses. The most important is to start and stick to the commitment. Even if you have 5 min – use it to create a habit.

• Pick a spot where you will practice yoga every time. My yoga spot is in my bedroom. It is important that you claim that place as yours for yoga practice.

• Put the mat out so you can see it every time you wake up. It will be a great reminder every time to look at it.

• Choose proper clothing. Avoid big, baggy T-shirts to wear for practice because it may be challenging to do poses. Fitted tops are the best because you will be able to move freely. Keep in mind that yoga is practiced barefoot.

• Set an intention before the practice. It is recommended that you quietly say why you are doing yoga just before you start yoga. It will give you strength during practice.

• Do yoga at your own pace. During your practice, listen to your body and rest when you need to. Even if you are doing the yoga program online – if you feel rushed it is best to stop the video and practice at your own pace.

• Breathe thru discomfort. When you feel discomfort during practice, stay in the pose and breathe through that discomfort. You will notice that this practice teaches us to accept the challenge and is connected to shaping our self-discipline and will. This is one of the principles of yoga: Tapas. Surprisingly, when you stay with your breath, usually the feeling of discomfort passes.

• Do not compare yourself to others. You will be tempted during yoga class to look at advanced practitioners and feel bad you can not do some poses. Please do not fall for this trap! Yoga is beyond competition, and each practice is your own practice.

Yoga Props to Start Your Practice

For basic yoga poses for beginners, you can visit this article.

Here are some basic props for your practice:

Yoga Mat

It is essential to find a sticky mat – not a slippery mat. So when you are looking for one, make sure your mat has some grip, and you will not be sliding. It is best to have your own mat when you go to the yoga studio. My favorite mat is from Manduka because it is also eco-friendly.

Yoga Blocks

Beginners must own at least one yoga block. It is handy when you practice at home. Usually, they have enough yoga blocks at studios, so you do not have to bring them with you. My favorite ones are from Gaiam. They are light and firm, and they can easily support any yoga pose.

Yoga Strap

Straps are a great addition to yoga practice especially when you are starting your practice. When you buy, make sure the strap is at least the same length as you are. Also, make sure there is a metal or plastic attachment so you can make an adjustable loop. Here is my favorite one from Manduka.

Bolster

The bolster is an extra firm, high pillow that is used for restorative or therapeutic yoga practice. I usually use it during relaxation at the end of each practice. It also can be used as a pillow for meditation. My favorite one is from Anya.

Blanket

You can use the blanket you have at home or purchase one designed for yoga practice. It is more robust and durable than a regular blanket, and it can easily be folded to any shape you want. Here is a great choice from Hydration Nation.

Yoga Diet

The more you commit to yoga practice, the healthier meal choices you will make. Yoga also enhances self-awareness, so naturally, it is easier to control food cravings.

Yoga recommends eating a fresh vegetarian diet. This diet best supports yoga practice, breathwork, and meditation and contributes to the purification of the body and mind.

Here are a few tips on how to eat:

• Have your last meal at least 2 hours before yoga practice.
• Prepare food with love and care.
• Take a moment to be grateful. Say a little prayer, grace or blessing before eating.
• Eat mindfully and chew slowly.
• Turn off TV and put away cell phone while you eat.
• Eat only when you really hungry.
• Fast one day a week if possible.

Here are some additional tips on how to change your eating habits.

Meditation

Purpose of Meditation

All that we talked about up to now led to meditation. All Eight Limbs of Yoga should help calm the mind and prepare you for that practice. It is hard to meditate when your body is restless, and your mind is not calm. However, when we do our practice well, we will sit in meditation for a long time. This is the whole purpose of yoga.

Meditation is to help you find inner peace, leave behind fears and anxieties, and tune in to your true voice. Meditation also leads to the present moment – the state beyond the past and future – the True Self.

Benefits of Meditation

Numerous medical studies have shown that meditation greatly reduces anxiety and stress, improves concentration, and increases happiness. If you could dedicate time to meditating twice a day, you could see benefits quickly.

How to Meditate

Meditation can be practiced in a variety of ways. You can start from just one minute and extend that time gradually to thirty minutes. When you sit to meditate, let your mind wander – your job is to keep bringing the mind back to the point of focus. That effort will train the mind to stay focused on one point. Over time you will see the benefits of meditation in your daily life.

Here are a few tips on how to start:

• Find a place. Find a spot where you will not be disturbed for longer period of time.

• Time of the day. The recommended time for meditation is morning and evening. Stick to the same time each day so the mind will get used to routine.

• Body position. You can sit to meditation on the pillow in crossed leg possition. The most important is to not fall a sleep when you meditate so keep the spine elevated and straight.

• Choose point of focus. You can focus your eyes on candle, flower or any object that uplift your spirit. You can also close your eyes and focus on your breath.

• Wandering mind. Be prepared that your mind is going to wander. This is the nature of the mind. The key is to allow the thoughts to wander. Do not judge or struggle to change that. Let the thoughts pass and bring attention back to the point of focus. Again and again.

• Daily commitment. Commit to 10 minutes of meditation each morning and evening. Later you can extend that time to 30 minutes.

Conclusion

I hope that you have found this guide informative and that it answered your questions. Yoga is a very rich, ancient system and takes time to master. However, you can benefit from yoga quickly if you have dedication, commitment, and an open heart because yoga is all about practice.

If you have questions or comments, let us know in the comment section below.

The divine light in me salutes the divine light in you.

Namaste.

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