Yoga for Beginners: Best Poses and Tips

Yoga has gained increasing popularity in Spain in recent years, becoming an essential practice for those seeking a greater connection with their body and mind. Many people are drawn to the physical and mental benefits it offers, from improved flexibility and strength to relief from stress and anxiety. However, for those considering starting, it can be overwhelming to know where to begin. This article is designed to guide beginners on their journey toward practicing yoga, providing information on fundamental principles, proper postures, and practical tips to start this enriching practice.

Fundamental principles of yoga

Before diving into the poses and techniques of yoga, it is essential to understand some of its fundamental principles. Yoga is not just a series of physical positions; it is a philosophy of life that seeks harmony between the body, mind, and spirit. These are some of the key principles:

• Awareness: yoga practice involves being present in the moment, cultivating greater self-awareness and awareness of the environment. This introspection helps release tension and focus on one’s own well-being.
• Breathing: breathing is an essential component in yoga, known as "pranayama." Controlling the breath can help relax the body and keep the mind clear during poses.
• Non-judgment: yoga promotes acceptance and respect towards oneself. You should not compare yourself to others or set unattainable goals; progress manifests uniquely in each individual.
• Balance: through practice, a balance is sought between strength and flexibility, between effort and surrender. This balance is crucial to achieve a state of overall well-being.

How to start doing yoga for the first time?

Starting a yoga practice may seem intimidating, but with the right approach, it becomes a rewarding experience. Here are some steps beginners can follow:

• Research and choose a style: there are different styles of yoga, each with its own approach. Research Hatha, Vinyasa, Ashtanga, Yin, and others to find the one that resonates most with you.
• Find a qualified instructor: a good instructor can guide beginners in learning proper poses and techniques, ensuring they are done correctly and without risk of injury.
• Equipment: it is not necessary to invest in a lot of expensive equipment, but having a good quality yoga mat and comfortable clothing is essential to start.
• Start with online or in-person classes: there are numerous apps and online platforms, as well as local yoga studios that offer beginner classes.

What should you know before doing yoga?

Before starting to practice yoga, it is advisable to keep some aspects in mind to ensure a pleasant experience. First, listen to your body; each person is unique, so pay attention to how your body responds to the poses and adapt the practices to your needs. In yoga poses, you should feel, not suffer. 

It is crucial not to rush, as yoga is a personal journey that should not be hurried; do not pressure yourself to progress too quickly, as understanding and skill develop over time. Especially if you are just starting, go slowly, gently, and progressively.

If you have any pre-existing health conditions or doubts about your physical well-being, it is advisable to consult a doctor before starting the practice.

At the same time, it is important to keep an open mind, as yoga practice can present both physical and mental challenges. With a positive and open attitude, you will be able to enjoy the experience more.

It doesn't matter what your physical conditions are; whether you are more or less flexible, strong, or balanced, with patience and practice, all of that will gradually improve. You will learn that mental capacity is more important than physical ability.

What type of yoga is best for beginners?

For those starting their practice, some yoga styles are more accessible and appropriate:

1. Hatha Yoga: this style is ideal for beginners, as it focuses on the basics of yoga, including simple poses and breathing techniques. Hatha classes tend to be slower and offer time to learn.
2. Vinyasa Yoga: characterized by its flow between poses, synchronizing movement with breath. Although it can be a bit more challenging than Hatha, many find its dynamic nature very appealing.
3. Yin Yoga: this practice focuses on poses held for a prolonged time, allowing deep relaxation. It is excellent for those seeking to regain balance and release tension.
4. Restorative Yoga: ideal for reducing stress and anxiety, it focuses on relaxation and the use of props to support the body in gentle poses.

Yoga poses for beginners

Here are some essential yoga poses for beginners that can be especially beneficial for those starting their practice:

• Child's Pose (Balasana): An excellent pose for relaxation and restoration. It helps stretch the back and calm the mind. Sit on your heels with your knees apart. Lean your torso forward and extend your arms ahead. Rest your forehead on the floor and breathe deeply for 1-2 minutes.
• Downward Dog (Adho Mukha Svanasana): this pose strengthens the upper body, stretches the back, and activates circulation. Start in a tabletop position (cat pose). Lift the hips up, stretching the legs and arms. Form an inverted "V" with the body. Hold the position for 30-60 seconds.
• Mountain (Tadasana): helps improve posture and concentration; it is the foundation for many other poses. Stand upright with feet together or slightly apart, keeping them parallel. Extend your arms to the sides and relax your shoulders. Breathe deeply and hold the pose for 30-60 seconds.
• Warrior I (Virabhadrasana I): promotes strength and concentration while opening the heart and hips. Take a big step forward with one foot and turn the other foot outward. Bend the front knee to 90 degrees while keeping the back leg straight. Raise your arms up and bring the palms together. Hold the pose for 30 seconds to 1 minute on each side.
• Warrior II Pose (Virabhadrasana II): helps build strength in the legs and improves mental stability. Bend the front leg, aligning the ankle with the knee. Keep the back leg straight, firmly grounding the feet. Turn towards the back foot without moving the other and align the knee with the ankle.
• Savasana (Corpse Pose): essential for final relaxation, allowing the body to absorb the benefits of the practice. It is the simplest asana since it is done by closing the eyes and lying on your back, with arms and legs spread out. Usually, this posture is performed at the end of the yoga training.

How long should a beginner do yoga?

There is no single answer to this question, as the practice of yoga should adapt to the needs and availability of each person. A full yoga class lasts between 60 and 90 minutes; however, as a general guideline, it is recommended to start with sessions of between 20 and 30 minutes, at least 2-3 times a week.

At first, it is more important to focus on the quality of the practice rather than the duration. Over time, you can gradually increase the length of the sessions as you gain more comfort and confidence. The idea is to try to find your time and space, make room for it in your schedule as a commitment to yourself, where you give yourself self-love, several times a week.

So there are no excuses; even if you are very busy, taking 20 minutes of your time is possible, and the benefits you will receive in such a short time are invaluable. 

How many times a week should a beginner do yoga?

For beginners, the general recommendation is to practice yoga at least 2-3 times a week. This frequency allows you to establish a routine without overwhelming the body. Consistency is key; small regular sessions are more effective than long sporadic practices.

Once you feel comfortable with your practice, you might want to increase the frequency to daily or experiment with different styles and classes. Your body will gradually tell you how to increase.

When do the effects of yoga start to be noticed?

The benefits of yoga can begin to be felt from the first session: greater relaxation, alignment, and flexibility. Over time and with consistent practice, you will notice more significant changes, such as:

• Improved flexibility: Over time, your body will adapt to the postures, significantly increasing flexibility.
• Strengthening: Regular practice will strengthen your body, providing a solid foundation for other physical activities.
• Stress reduction: Many yoga practitioners report a decrease in stress and anxiety levels after just a few weeks of practice.
• Greater mental clarity: The connection between conscious breathing and meditation helps improve concentration and mental clarity.

The sign that you are learning will be noticed when you stop fighting against the less easy circumstances of life, accepting and understanding yourself more, and accepting others. You will leave the struggle behind, feeling calm and a greater sense of well-being in your body.

It is very important that you feel comfortable and free to move when practicing yoga. If you are constantly bothered by tags, elastics, hot materials, etc., you will not be able to focus on what you should. Choose brands that not only create quality yoga clothing for women but also have environmental responsibility and use recycled materials. This way, you will not only practice yoga comfortably but also help the planet.

A good example is the brand Fitplanet, an online yoga store that offers sustainable clothing for women, from women's yoga sets to garments for any other sport.

Conclusion 

Yoga is a personal journey towards self-awareness and well-being. For beginners, it is essential to start with an open mind and a genuine commitment to the practice. With a gentle and consistent approach, you can discover a space of calm amidst the daily hustle, as well as a deeper connection with yourself. Remember that every step, no matter how small, is part of this journey. So, on the mat, take the first step and allow yoga to guide you towards a more balanced and fulfilling life. Namaste!