Yoga is practiced by people worldwide for a variety of reasons. It increases flexibility and can keep your body feeling refreshed and well-tuned. It also provides stress-relief to those that perform it regularly.

This traditional practice from India can be performed by just about anyone, so if you’ve recently developed an interest in starting yoga, this guide could be of use to you.

Yoga equipment

Yoga requires very little equipment, and can often be performed with nothing more than a simple non-slip yoga mat. The only other things you need are patience and an open mind.

Choosing between Yoga classes and doing Yoga at home

Beginners could benefit from starting Yoga at a Yoga class. Yoga instructors can help you learn to perform Yoga postures safely and effectively.

Beginners who attempt to do Yoga by themselves may not know if their posture is correct or not. Incorrect postures can lead to problems down the line and may even result in injuries to the person practicing Yoga.

Starting pose

The most basic Yoga pose is the Easy Pose. You can perform this pose by sitting with your legs crossed and keeping your back and neck straight. Focus on your breathing and try to notice posture while keeping your body in control.

This may seem simple, but maintaining a steady breathing pattern while keeping your back muscles controlled is an important Yoga technique that relaxes the body.

After a few minutes of sitting in this pose, you should slowly stand up straight and stretch your arms over your head while breathing in. Then slowly lower your arms and reach for the ground while gently exhaling. Be sure to stretch as far as you can, but try not to strain your muscles in the process.

Basic poses

After you’ve practiced the Easy Pose enough, it’s time to move onto some basic poses. Two effective Yoga poses that can be performed by beginners are the Downward Facing Dog and the Cat-Cow.

Downward Facing Dog

The Downward Facing Dog pose is used in most Yoga classes as it is an effective way to stretch and strengthen the entire body.

How to perform the Downward Facing Dog:

• Start with your hands and knees on the ground.
• Move your wrists directly under your shoulders and your knees directly under your hips.
• Stretch your elbows and relax your upper back.
• Spread your fingers and distribute your body weight evenly.
• Exhale as you use your stretched arms to press your hips up and back towards the ceiling to form an upside-down V shape.
• Use your quadriceps to take weight off your arms,
• Try to stay in this post for 1 to 3 minutes while maintaining good breathing.

Cat-Cow

The Cat-Cow is another basic pose that is great for stretching your back and abdomen.

How to perform Cat-Cow pose:

• Start with your hands and knees on the ground, similar to the Downward Facing Dog.
• Keep your back and neck straight without lifting or dropping them down.
• Inhale and drop your belly towards the floor and look upwards.
• Exhale as you pull your spine towards the ceiling while rounding your back.
• Repeat this pose while concentrating on your breath.

These are just a few techniques to help you get acquainted with Yoga. For more complex poses, it is recommended that you join a Yoga class or hire a Yoga instructor.