Beginner’s Guide to Yoga: Everything You Need to Know to Get Started

Yoga, at its core, is a practice of union — of mind, body, breath, and spirit — and it begins with something beautifully simple: observation. Ancient yogis looked to nature for wisdom, noticing how animals moved, rested, and thrived in harmony with their environment. They realised that embodying these natural movements could lead to greater physical health and inner balance. That’s why many yoga postures mimic the shapes, rhythms, and behaviors of animals or elements in the natural world — like the stretching spine of a cat, the grounding of a mountain, or the fluid grace of a cobra.

Every yoga asana (pose) is thoughtfully designed to activate specific energy centres within the body. The process is subtle yet powerful:

• Stretching creates space and elongation, allowing energy and vital fluids to flow to the targeted area.
• Contracting draws energy inward, stabilising and energising the muscles and organs.
• Holding the posture for a few breaths deepens awareness and enhances the impact.
• Releasing the pose allows fresh energy and blood flow to revitalise the body part.

This cycle not only supports physical vitality but also encourages mental clarity and emotional balance.

If you’re just starting your yoga journey, consider beginning with Hatha Yoga. It’s a slower-paced style that emphasises alignment, breath awareness, and gentle transitions. It’s especially welcoming for beginners because it reduces stress on the body while helping you gradually build strength, flexibility, and confidence. A consistent practice can soothe the nervous system, massage internal organs, and leave you feeling more connected to your body — all without needing to be overly strenuous.

Beginner’s Guide to Yoga to Begin With

Surya Namaskar (Sun Salutation)

Surya Namaskar is a dynamic sequence of 12 poses that energizes the body, improves flexibility, and enhances circulation. It’s a holistic practice that engages both the mind and body, making it ideal for building strength, calming the mind, and warming up the muscles.

Illustrated Guide:

1. Pranamasana (Prayer Pose): Stand at the edge of your mat, feet together, and palms joined in front of the chest.
2. Hastauttanasana (Raised Arms Pose): Inhale and lift your arms up and back, keeping the biceps close to the ears.
3. Hastapadasana (Standing Forward Bend): Exhale and bend forward from the waist, keeping the spine erect.
4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and stretch your left leg back as far as possible, and bring the right knee to the floor.
5. Dandasana (Stick Pose): Exhale and take the right leg back, bringing the whole body in a straight line.
6. Ashtanga Namaskara (Salute with Eight Parts): Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, and rest your chest and chin on the floor.
7. Bhujangasana (Cobra Pose): Slide forward and raise the chest up into the Cobra pose. Keep the elbows bent and the shoulders away from the ears.
8. Adho Mukha Svanasana (Downward-Facing Dog): Exhale and lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
9. Ashwa Sanchalanasana (Equestrian Pose): Inhale and bring the left foot forward between the hands. Keep the right knee down on the floor.
10. Hastapadasana (Standing Forward Bend): Exhale and bring the right foot forward. Keep the palms on the floor.
11. Hastauttanasana (Raised Arms Pose): Inhale and roll the spine up. Raise the hands up and bend backward a little, pushing the hips slightly outward.
12. Tadasana (Mountain Pose): Exhale and straighten the body. Bring the arms down and relax.

Pawanamuktasana (Wind-Relieving Pose)

This gentle asana helps release trapped gas and improve digestion while stretching the lower back. It promotes relaxation and supports detoxification by stimulating abdominal and reproductive organs.

1. Lie on your back with legs extended and arms at your sides.
2. Inhale and bring your right knee towards your chest, clasping your hands around the shin.
3. Exhale and lift your head and chest off the floor, bringing your nose to your knee.
4. Hold the position for a few breaths, feeling the stretch in your lower back.
5. Release and repeat with the left leg.
6. For a deeper stretch, bring both knees to the chest and repeat the steps.

Eye Relaxation Techniques

In today’s digital age, our eyes are often strained due to prolonged screen time. Incorporating eye relaxation techniques can reduce strain, improve focus, and refresh tired eyes.

Techniques:

• Palming: Rub your palms together to generate warmth and gently place them over your closed eyes. Hold for a few minutes, breathing deeply.
• Eye Rolling: Sit upright and relax your facial muscles. Without moving your head, look up and slowly circle your eyes clockwise, then counterclockwise. Repeat several times.
• Focus Shifting: Hold your thumb a few inches away from your face and focus on it. Then shift your focus to an object farther away. Alternate between near and far focus to strengthen eye muscles.

Standing Asanas: Tadasana & Trikonasana

Standing poses enhance balance, strength, and endurance while grounding the practitioner. These foundational asanas are essential for developing stability and body awareness.

Tadasana (Mountain Pose):

1. Stand with feet together, arms at sides.
2. Distribute weight evenly across both feet.
3. Engage the thighs, lift the chest, and extend the arms overhead with palms facing each other.
4. Hold the pose, breathing deeply

Trikonasana (Triangle Pose):

1. From Tadasana, step your feet 3 to 4 feet apart.
2. Turn your right foot out 90 degrees and left foot slightly in.
3. Extend your arms out to the sides at shoulder height.
4. Reach your right hand forward and tilt your torso, bringing the right hand down to your shin or the floor, and the left arm up towards the ceiling.
5. Turn your head to gaze at your left thumb.
6. Hold the pose, then switch sides.

A Note on Breath and Patience

Remember, yoga isn’t about achieving the perfect pose — it’s about listening to your body, moving with intention, and connecting with your breath. A slow, mindful approach allows you to truly feel each movement and its effect on your system. You don’t need to be flexible or fit to start — you only need curiosity and a willingness to explore.

Over time, your body will open, your mind will quieten, and your breath will become your most trusted guide. Begin where you are, and let your yoga journey grow organically, like a tree rooting down into the earth before it reaches toward the sun.