Yoga for Beginners with Unique Yoga Sequence & Poses
In the world of internet, we all wish to learn everything by ourselves at the comfort of our homes. Yoga for beginners can be a tough game if started with no prerequisite knowledge. As a beginner what do you expect Yoga can help you with? Weight loss, spirituality, de-stress or something else?
Yoga is more than just a subject, it is a way of life, a refined one, I must say, that teaches you to be organised, out and within. Yoga begins with the body and ends with the soul. Yoga for beginners does not demand difficult moves, body twists or anything of that sort, it is just a discipline of life that you can follow, quite easily.
Yoga for beginners was a nice pick, as working on my other articles it constantly pinched me that the flow of knowledge should be in an organised manner now.
So, people, here I bring for you, A B C D of Yoga… Yes, Yoga for beginners. We begin with a will power and a mat, rest what follows will be easy stretching exercises, ifs and buts, dos and don’ts, pros and cons, best place, best time, easy asanas and postures and couple yoga too.
So, what are we waiting for just read on…
How to Start Yoga at Home for Beginners
Ever wondered what stops you from beginning Yoga at the first place? That is your lack of determination and will power.
Sometimes you are lazy or just not in the mood and sometimes you just find lame excuses to skip the practices. Yoga for beginners is not easy. The first step towards beginning your yoga practice is to be determined and make time.
Set aside a time for yoga and religiously follow it. In the beginning you may feel lazy and bored but pull up your socks and stick to the time. You can start with 10 minutes if you are too busy with your lifestyle but a minimum of at least 30 minutes is recommended.
Beginner Yoga Sequence
Yoga for beginners can be easy of it follows a sequence and especially if the beginner knows what to do after what.
Later when you become a regular practitioner, the poses and the asanas come naturally to you and you don’t need any guided steps to follow.
However, if you are a beginner, I would like to suggest some basic and interesting Yoga asanas that you can practice at your home.
Beginners Yoga sequence is a set of exercises triggered by a sequence to be followed. The basic Yoga exercises can be roughly divided as standing exercises, sitting exercises and lying exercises. Let us begin…
Basic Yoga for Beginners
Unlike rest of my articles, I would not begin this lesson with a breathing exercise or pranayama, of course it is absolutely necessary to begin a Yoga session with a pranayama but having dedicated an entire article for Yoga breathing exercises, I think I can take liberty to escape it this time. So, here we begin…
Tadasana (The Mountain Pose)
- Stand firmly on your mat. Keep your feet close to each other.
- Rest your arms on either side of your body and spread your palms.
- Stretch your thighs and feel the tension.
- Keep your vision in the forward direction.
- Feel high like a mountain.
- Take a deep breathe, hold for 10 seconds, exhale.
- Repeat the exercise for 5 times.
Tadasana is the basic warm up exercise to proceed with further asanas. This is the asana performed before Surya Namaskar.
There are many variations to Tadasana, for yoga for beginners, the simplest being the above mentioned. You can also stretch your arms up and lift up your feet while performing basic tadasana.
This simple asana works wonders by effecting your abdomen and thigh muscles. It gives strength to your thighs and buttock. It gives you relief from sciatica and also eases constipation.
On the psychological front it helps you feel grounded and relaxed. It boosts self-confidence and as you stretch your palms while inhaling, it gives you a feeling of abundance in life. You start feeling content and satisfied.
Yoga Poses and Positions for the Beginners
Sukhasana or Padmasana (Cross-legged or Lotus Pose)
These two are the basic asanas that give way to all the sitting exercises in Yoga for beginners. These are the most comfortable position while practicing yoga for beginners. All the sitting exercise are performed in these two positions.
Sukhasana: The simple cross-legged position while you sit on the ground and perform the exercises. This is the easiest position for meditation and pranayam.
Padmasana: This is the lotus position slightly different from sukhasana, here your left foot is supposed to rest on your right thigh and your right feet is supposed to rest on your left thigh. Obese people find it difficult to sit in this asana for long. Even the beginners may suffer discomfort. However, with consistent practice, padmasana is the most relaxing and recommended asana for meditation and other exercises.
Yoga Steps for Beginners
As beginners you must be enthusiastic and affirmative towards practicing Yoga. Yoga for beginners can be full of fun and challenges too.
Sukshma kriyas or the simple exercises are the basic steps of yoga for beginners. Sukshma kriyas are also known as subtle yoga as they are so simple to be insignificant but they can change your entire way of living and destress your life completely and of course prepare you for a full-fledged yoga session.
Sukshma Kriya 1: Stretch your hands and make a fist of your palms. Open and close your fist for 10-15 times.
Sukshma Kriya 2: Open and close your jaw 10-15 times.
Sukshma Kriya 3: Rotate your head clockwise and then anticlockwise for 5 times each. Relax.
Sukshma Kriya 4: Bend your head towards the back as if looking at the sky and then bend it forward so the skin touches the collar. Repeat this for 10 times.
Sukshma Kriya 5: Close your eyes and squeeze them tightly. Open them and repeat for 10-15 times.
Sukshma Kriya 6: Press your head with your palms from both sides and open your mouth widely, close your eyes and rotate your jawline in a circular motion. Do it for 2 minutes.
Sukshma Kriya 7: Stretch your legs in the forward direction and keep your feet upright. Move them in a circular motion, first towards the right and then towards the left for 10-15 times each.
Sukshma Kriya 8: Put your palms on your face and massage your cheeks in a circular motion, first towards the right and then towards the left.
Sukshma Kriya 9: Spread your hands sideways and flap them like wings of a bird. Do it for 10-15 times.
Sukshma Kriya 10: Put your palms on your shoulders and move your hands in a circular motion, first in the forward direction and then in the backward direction. Do it for 10-15 times.
Simple and Easy Yoga for Beginners
Yoga for beginners can be designed with the help of very simple and basic yoga poses that are useful for stretching as well as developing flexibility. Later on, they can be modified into their advanced versions. Take a look:
Uttanasana: This is a basic warm up exercise which can be done easily in yoga for beginners. This is extremely helpful for people with lower backpain, bloated abdomen and stiff muscles.
- Stand firm on your feet.
- Raise your arms above the head.
- Bend down as if you want to touch the ground. (Initially you may not be able to touch the ground, but with constant practice you will be able to do it).
- Make sure that you do not bend your knees while doing so.
- Stay in the position for 1 minute. (You can retain the position for a few minutes more if you want but for beginners, 1 minute is enough).
- Come back to the initial position.
While practicing this yoga for beginners, the new yogi may feel uncomfortable to stay in the position for more than 20-30 seconds, take time and let your body adjust.
Do not aim to touch the ground immediately, rather focus on maintaining balance and keeping the knees straight. This is one of the best practices in yoga for beginners.
Trikonasana: This asana is the basic stretching exercise and it strengthens the muscles of the body. It is a must do exercise in yoga for beginners.
- Stand with your legs 2-3 feet apart.
- Put your hands on your thighs and bend towards right.
- While bending, keep you right hand as it is and stretch your left hand upwards as much as you can.
- Bend as much as you can and remain in the position for 30-45 seconds.
- Repeat the same procedure and bend towards left.
- Repeat this asana for 10 times.
Parivratta Trikonasana: This is a second version of Trikonasana. A little more stretch and it works wonders as yoga for beginners on your hamstrings, pelvic muscles, knee pain, back pain and abdominal disorders.
- Stand in tadasana and keep your legs 2-3 feet apart.
- Stretch your hands in side wards direction and twist towards your left.
- While twisting make sure that your feet are in the outward direction and stretch your arms as much as possible.
- Remain in the position for 1 minute.
- Come back to the initial position.
- Bend down and try to touch your left foot with your right arm. Keep your arms stretched while doing so.
Malasana: New yogis who love western ways of exercises will love this asana and it is a perfect yoga for beginners. It is your beloved squats with Indian name.
The asana may look easy but takes a lot of effort and energy. It helps you curb the belly fat and also strengthens your pelvic muscles. This is a wonderful asana for women.
- Stand in tadasana and keep your legs 2-3 feet apart.
- Join your hands in ‘Namaste’ and move your torso in the downward direction.
- Maintain balance of your body on your feet and stay in the position for 1-2 minutes.
- Repeat this for 10-15 times.
Hatha Yoga for Beginners
Hatha Yoga for beginners is more about force as Hatha is Sanskrit word for assertion or force. In this kind of yoga, the main aim is to acquire the desired effect with rigorous practice.
Hatha Yoga is popular amongst the yogis who prioritize physical fitness over the others. Instant weight loss, relief from back pain, sciatica and arthritis, improvement in indigestion and other gastric issues are usually targeted in Hatha Yoga.
Hatha Yoga for beginners is generally defined with complicated twisted poses and difficult asanas but Hatha Yoga can also be started with easy poses and postures.
Hatha Yoga is beginners is a necessity as it prepares you for a higher journey called life.
The focal point of Hatha Yoga is discipline and flexibility. Hatha Yoga isn’t just about twisted bodies and upside-down figures, it is a medium of transcending from physical to spiritual level.
Padmasana: The best suggested postures to begin Hatha Yoga for beginners. For the ones who have never been into Yoga can start with Padmasana.
Sit in Padmasana for 30-45 seconds at a go. With continuous practice you can increase the amount of time and practice padmasana for longer duration of time.
Baddha Konasana: Simple butterfly pose to begin with, it works wonders when set to reduce your stubborn belly fat. Known to ease menstrual cramps, Baddha Konasana is the easiest Hatha Yoga for beginners.
The fun part is that you can practice is at any time of the day, while watching TV or reading a book too.
Ustrasana: This is also a simple asana of Hatha Yoga for beginners. All you need to do is sit in Vajrasana (on your knees). Raise your torso and bend back. Try to touch your feet with your palms and remain in the position for 1-2 minutes.
Achieving this position is not difficult but the challenging part is when you have to retain the position for more than a minute.
Ustrasana is one of the best asanas for hatha yoga for beginners as it opens you up for the new asanas. It’s your way towards achieving flexibility and self-confidence.
The best part about ustrasana is that it works upon all the body parts at the same time. It stretches the muscles of your thighs, claves, biceps and arms. It exerts pressure on your spine hence relieving yourself of backpain neck-pain and sciatica.
Janu Shirsasana: Janu shirshasana is the most loved Hatha Yoga for beginners as it works drastically well in cutting out the belly fat.
Also, it is the easiest asana to begin workout with. Sit on your mat with your legs stretched forward. Spread your arms and try touching your head to your knees.
The most important part is that your knees should be straight and should not bend. Also, try to retain the position for 30 counts at least. (Yes, it is difficult for beginners).
Yoga Exercises for Beginners
The best Yoga exercises for beginners are those that help them enhance their interest in Yoga and make them believe in the benefits of yoga. Some of the advised and popular yoga exercises for beginners are given below. Take a look:
Naukasana (Boat Pose): A nice asana to begin with, it helps you reduce belly fat and works upon your flexibility.
- Lie on your back and pose like a boat.
- Raise your hands and legs and stretch them as if you want them to touch each other.
- Stretch as much as you can and retain the position for 30 seconds.
- Repeat this exercise for 10 times.
Bhujangasana (Cobra Pose): As you must have guessed by now, this is my favourite asana and I never miss any chance to mention it in any of my articles. Bhujangasana is the most celebrated pose in yoga and as far as Yoga for beginners is concerned, I believe any beginner will love this asana.
Bhujangasana is an extremely easy pose that works best to reduce belly fat, lower back pain and strengthening the spin. Apart from this, Bhujangasana is an ultimate stress reliever.
All you need to do is lie on your stomach and raise your upper body putting all the weight on your palms. Try bending backwards as much as you can. Stay in the position for 1-2 minutes. Relax. Repeat it as much as you want because it’s wonderful.
Balasana (Baby Pose): This is an interesting pose with an interesting name. The balasana or baby pose is as simple as a baby. All you need to do is to sit in Vajrasana and bend yourself touching your head to the floor. Just like a baby.
This is basically a resting pose after any rigorous or complicated asana. It works on your spine and nervous system and relieves you from stress. It relaxes your senses and restores your emotional balance.
Adhomukh Shvanasana (Downward Dog Pose): This is also one of the wonderful asanas to be included in yoga for beginners. This easy works on strengthening your hamstrings, thighs and hips. It directs the flow towards your brain hence improving on your concentration and focus.
- Stand in tadasana with your legs 2-3 feet apart.
- Bend down and touch the ground with your torso making a shape like that of a mountain.
- Try not to lift your feet from the ground.
- Remain in the position for 1-2 minutes.
Best Yoga for Beginners
After discussing so many poses, steps and exercises of Yoga for beginners. The best Yoga for beginners I would say is Surya Namaskar.
The Surya Namaskar or sun salutations is a complete package of yoga for beginners as it comprises of all the necessary poses and exercises that target the physical as well as emotional transformations that any yogi seeks.
Moreover, sun salutations or Surya Namaskar is usually performed in an open space facing the sun. Practicing these asanas in the early morning sun also fulfils for the deficiency of Vitamin D and proves to be an ultimate destress.
Surya Namaskar comprises of 12 sequential poses or yogasanas that can be easily done by any new yogi hence making Surya Namaskar the best Yoga for beginners. For learning Surya Namaskar with detailed steps check our article Surya Namaskar Yoga Steps with images, poses, mantra and benefits.
Yoga Stretches for Beginners
As beginners, stretching is the most important part of your yoga regime. Although all the asana work upon making your body flexible, there are a few more that can be categorised as yoga stretches for beginners.
Vrikshasana (Tree Pose): This is an advanced version of tadasana. It is the ultimate stretching exercise that improves flexibility in your whole body.
- Stand in tadasana with your legs close to each other.
- Join your hands in namaste and raise your hands above.
- Stretch as much as you can and keep your arms close to your ears.
- Lift your left leg and rest it on the right thigh.
- Stay in the position for 30 seconds.
- Repeat it with the opposite leg and relax.
Marjarisana (Cat Pose): This stretching exercise is the most beneficial for people with lower back pain and women with menstrual issues. This is a wonderful exercise for post pregnancy yoga.
- Sit in vajrasana and rest your palms on the ground making a bridge like structure with your body.
- Inhale and push your back towards direction of the ground.
- Exhale and push your back in the upward direction.
- Retain both the positions for 30 seconds each.
Virbhadrasana 1 (Warrior Pose 1): This pose is an ultimate stretching exercise for yoga for beginners. Besides stretching your body completely, it also fills you up with confidence and self-assurance.
- Stand in tadasana. Twist your upper body towards the left but do not lift your foot.
- Join your hands in Namaste and stretch your arms as much as possible.
- Bend your upper body to the rear direction.
- Keep your foot firm.
- Retain the position for some time till you are comfortable.
- Repeat the asana in other direction.
- Do this exercise for 5 times.
Best Morning Yoga for Beginners
Being a morning person I would always vouch for morning practices.
Yoga is wonderful in the morning and it is an assertion that one should begin their yoga practice in the morning only. The best morning yoga for beginners could begin with simple pranayams and sukshma kriyas.
Udgeeth Pranayam: Start your morning with the divine chant ‘Om’. It is Udgeeth Pranayam.
Bhramari Pranayam: This pranayama increases concentration and develops focus, so what can be the best time other than morning to practice the pranayam.
Pawanmuktasana: This asana is used for releasing gas and it helps in keeping your digestion in check. Practising this asana early in the morning helps you relieve yourself for the entire day and your feel fresh and energetic.
Couple’s Yoga for Beginners
What else can be a boon than starting yoga with your better half or your best friend? Yes, couple yoga is a cool step to develop bond with the other person. Besides improving your health, couple’s yoga for beginners can develop team-spirit, personal relationship and intimacy. Take a look:
Couple Breathing: You can begin with practicing partner breathing exercise as beginners. Alternate breathing is the best couple’s yoga for beginners.
Sit facing in the opposite direction adjoining the backs. Inhale and exhale in alternate fashion for 5 minutes. You may also garnish your breathing practice with pranayam of your choice.
Couple Twist: Keep sitting in the former position. Try twisting your bodies and take turns in a synchronisation.
Practicing this couple’s yoga for beginners can be easy and fun. Also, it will improve flexibility and strength. To add more fun, use props like ball or fruits.
Balasana+Adhomukh Shvanasana: As beginners, if you have started off well, then this asana is for you. Easiest couple yoga exercise that develops mutual trust, coordination and intimacy is this asana.
How Much Yoga Workout Should be There for Beginners?
The time you wish to dedicate to yoga is completely your choice as yoga for beginners can be more of a task than a fun session.
However, regularity and punctuality are important so chose a time that you can stick to. Minimum 30-45 minutes are advisable as most of the important yoga for beginners can be covered in this period of time.
You may dedicate more time as per your schedule and willingness. As your body may take time to adapt to the new twists and turns, you need to be consistent and regular with your practice.
Make sure you make a schedule and stick to it. A yoga for beginner’s module, if followed religiously and sincerely, will yield amazing results.
Best Time to do Yoga for Beginners
For beginners, any time would be the best time to do yoga. The only thing that one should keep in mind is that the stomach should be empty at the time of practicing yoga.
Ideally, the best time to practice yoga for beginners is the morning time. It is the best and the most fruitful time of the day. Unlike the other forms of exercises, yoga does not leave you fatigued and exhausted but charges you up and makes you feel energetic, so practicing yoga in the morning may actually make you more productive all throughout the day.
Also, morning yoga for beginners may help them frame the day’s routine. It chalks out the plan for the entire day and you may feel more organised and aligned.
Yoga for beginners generally begins with Surya Namaskar and morning is the best time to pay salutations to the sun, hence the best time to practice yoga for beginners is in the morning when you are empty-stomach, empty-mind and fresh.
However, yoga can also be practiced in the evening with the same zeal and dedication. Evening yoga for beginners can help them relax after a tedious day and make them feel fresh and charged. For some people evenings are that time of the day when they feel emotionally drained out and weak in the heart. Practicing yoga at this time will allow their soul to nourish itself and their emotional balance will be adjusted.
The new yogis just have to make sure that there is a wide gap of four hours before the last meal that you have had as it is not at all advised to practice yoga if you have eaten something recently.
As recommended, yoga should be practiced regularly and consistently for better results and of course at the same time so whether you practice in the morning or at night make sure that you practice it at the same time religiously.
Yoga Tips for Beginners
Now that you have an insight about what are the best practices that you can practice in yoga for beginners and now that technically you are no more a beginner, I would still like to share some last but very important tips with you, so that you can begin your yoga practice with a blast!
Tip 1: Consult your doctor before you begin with your Yoga regime. Beginning Yoga is very good and it has no side effects but then, there are some asanas and pranayama that need physician’s consultations.
Tip 2: Do not practice Yoga immediately after drinking or eating something. Keep a time period of one hour at least after you have your meals. The best time however is morning time when you are empty-stomach.
Tip 3: Shavasana is the most important asana. While practicing Yoga for beginners, do not forget to get back to Shavasana after performing each exercise. Shavasana helps your muscles to relax and get back to normal.
Tip 4: Have patience. This is the most important tip for beginners of Yoga. Every asana is not meant to be perfected in first go. Let your body adapt to the regime and take time. Eventually, your flexibility will fall in synchronisation and you will start doing better.
Tip 5: Don’t make your workout session a tedious one. Smile as you practice yoga, for beginners, it helps you to enjoy your session more. Smiling is the best pranayam, that is always left unspoken.
Tip 6: Balance your asanas and thrive to perfect the pose each day. Make the most out of your yoga regime and keep learning constantly.
Tip 7: Be regular. Do not underestimate the importance of consistency. Keep up with your practice no matter comes what. Little pain is acceptable as it comes along with the stiffness in your body. Bear with the pain and you will eventually find it fading away.
Tip 8: Do not compare. Accept your state of body and mind at the time you start practicing yoga and do not compare your progress with others. Yoga is not just an exercise but a delightful nourishment for mind, body and soul.
Your progress will not only depend on your physical flexibility but also on your mental and emotional stability. So what are you waiting for? Pull out your mats and get set go!
R. Devashree Gehlot
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