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Beginner’s Guide to Yoga
Posted by Claire Boote, on January 18, 2019.
Estimated reading time: 1 minute(s)
What is yoga?
Yoga is thousands of years old. It’s a practice that combines the physical postures (the asana practice) with spiritual and mental elements. It has a long history and philosophy behind it, but in the modern Western world, the term yoga is mostly associated with the physical asana practice.
Yoga can be an invigorating, moving meditation where you completely switch off only thinking about where to put your hand and feet whilst trying to breathe at the same time.
Yoga is what you make of it. There’s no right or wrong, the most important thing is that you find what works for you and before long you’ll be hooked.
Why yoga?
Yoga has so many benefits for your body and mind:
- 1. Helps to cope with depression and anxiety, or deal with grief or loss
- 2. Improves sleep
- 3. Aids weight loss and improves digestion
- 4. Lowers blood pressure
- 5. Gains strength, flexibility, and balance — both in your body and mind
- 6. It will manage back pain and improve your posture
- 7. Successfully treats chronic pain like migraines or tension headaches
What do I need?
A basic mat so that you have something to stop you slipping around and some comfortable clothes. Leggings and a t-shirt are perfect, try to keep your top tight at least around the waistband or you’ll be fighting with it when you bend over and you will also need a good sports bra – something to offer you good support whatever position you try.
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Which Yoga asanas or poses?
It can be daunting when you first start; knowing which are the best poses to conquer and how to put them together, so here are 4 key ones to try.
Remember to breathe through each stretch and listen to your body – don’t force it, they get easier every time you go back on the mat.
Cow – Marjaryāsana / Bitilāsana
Starting with the Cow Pose, on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Pointing your fingertips. Place knees hip-width apart. Head in a neutral position and Inhale as you drop your stomach towards the mat.
Cat – Marjaryāsana / Bitilāsana
Lift your chin and chest and look up towards the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. Now move into the Cat Pose, as you exhale, draw your stomach to your spine and round your back towards the ceiling. The pose should look like a cat stretching. Inhale, returning into the Cow Pose, and then exhale as you return to Cat Pose. Repeat 10 to 15 times, and then rest by sitting back on your heels with your torso upright.
Downward-Facing Dog – Adho Mukha Śvānāsana
Downward Dog – Go down onto all fours, so your back is a table top and your hands and feet are the legs. As you exhale lift your hips up, straightening your knees and elbows, forming an inverted V-shape with your body. Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead. Keep your neck straight by touching your ears with your arms. Hold and take long deep breaths. Look towards your belly button. Exhale. Bend your knees and return to the table pose. Relax. Repeat x3.
Pigeon Pose – Kapotasana
Start on your hands and knees, bring your right knee forward and place it more or less behind your right wrist. Place your ankle in front of your left hip. The more your lower leg is parallel with the front of the mat, the more intense the hip opener. Slide your left leg back, straighten your knee and point your toes. Make sure your left leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling. Draw your legs in towards each other to help keep your hips square. Gently lower yourself down and use some support under your right buttock if needed, to keep your hips level. On an inhale lift your upper body, come on your fingertips, hands shoulder width apart, draw your navel in, tailbone down and open your chest. On an exhale walk your hands forward on the fingertips and lower your upper body to the floor. You can rest your forearms and forehead on the mat. Stay here for 5 breaths or longer and on an exhale try to release the tension in your right hip. Balance your weight on both legs. Come out of the pose by pushing back through the hands and lifting the hips, move the leg back into all fours. Relax. And once more this time bringing your left knee forward.
Warrior II – Vīrabhadrāsana II
From a Five-Pointed Star, move your right toes to the right and your right knee bent directly over your right ankle. Turn your hips and shoulders towards the front and reach out through the finger tips. Turn and look at your right hand. Press into your feet, keeping legs strong. Sink your hips down towards the floor. Relax shoulders, pressing your chest forward. Breathe and hold for 5 breaths. Come out of the pose by straightening your legs and turn your feet forward coming back into the five-pointed star. Relax. Repeat once more starting with your left toes.
About Rebecca Gartshore from Yoga Senses.
My love of yoga began nearly 20 years ago as a way to stretch and relax after a long day at the office. After the birth of my son 3 years later, I decided to study yoga to teach to anyone who would listen and after qualifying, set up my yoga business, Yoga Senses. My philosophy has been to make yoga as accessible as possible. Yoga should be used to free your body and mind; it is an active meditation and when shared with like-minded yogis, it’s easy to become hooked on the sense of wellbeing, body awareness and freedom it brings to your life. No one should try to live a life without at least a little bit of yoga… Becca x
