A Beginner’s Guide to Yoga

When you think of yoga, you probably think about stretching, bending, and holding poses. But while all that is certainly involved, yoga isn’t just about your body. This ancient Indian art is about physical and mental relaxation, and finding balance between your mind, body, and spirit. What Americans call “yoga” is just one of the many yoga systems in existence, known as Hatha Yoga. It is the most physical of the yoga styles, mostly involving body poses (asanas), controlled breathing, (pranayama) and meditation.

As a form of exercise, yoga is popular for its laid-back approach to fitness. Unlike the usual full-body workout, yoga works on specific muscle groups while drawing energy from all over your body. It also leaves you energized and relaxed, instead of gasping for breath. This low-impact style makes yoga very beginner-friendly. Even if you’ve never exercised before, you can easily pick up yoga and reap its benefits. Here’s a quick guide to help you get started.

How it works

Yoga works on the assumption that your mind and body are part of the larger circle of existence, the mind being the more subtle element. In yoga, health is when your mind and body work in harmony with your surroundings. That’s the point of combining poses with meditation.

Yoga sessions aren’t just about moving your body—it’s about creating a personal experience. That’s why even the weak and elderly can get into it. Likewise, it’s not thought of in sessions, but rather an entire practice. A yoga trainer will often talk about one’s “practice”, referring to one’s yogic experience as a whole.

What you need

All you need to practice yoga is a nice, quiet venue. It could be your room, basement, or garden—anywhere you feel comfortable. Yoga mats aren’t necessary, although they might come in handy when you’re doing floor poses. There’s no prescribed clothing either; as long as you’re comfortable, you’re good to go. If you’re taking classes at a gym, bring along a bottle of water. The poses may look laid-back, but they get tiring as you go along.

The right attitude

The first thing to remember about yoga is that it isn’t a weight loss program. While you’ll certainly lose a few pounds, if that’s your only goal, you’re entirely missing the point. Think of it as a lifestyle of its own: you’re not just making poses in class, you’re adopting a whole new attitude. You don’t stop “practicing” when your session is over.

Your first session

Your first few sessions will be pretty basic. A typical session starts with a warm-up (called a savasana), progresses to standing and sitting positions, then moves on to twists and increasingly challenging poses. Each pose targets a specific body part. At the end of a session, you cool down with another savasana, lying on your back with arms and legs spread, for about 5 to 15 minutes.

Keeping it up

Remember, yoga isn’t just a form of exercise. To get the most out of your practice, you should incorporate the yogic principles of moderation and self-control in your daily life. Keeping a balanced diet, getting enough sleep, and maintaining a positive outlook are all part of the art.