Learn Yoga

Preparation

Choose a Quiet Space

Find a calm and quiet space where you can practice without distractions

Wear Comfortable Clothing

Wear loose or stretchy clothes that allow you to move freely

Use a Yoga Mat

A yoga mat provides cushioning and grip, making poses more comfortable and stable.

Hydrate

Drink water before you start but avoid heavy meals at least 2-3 hours before your practice.

Warm-Up

Centering (5 minutes)

  • Sit comfortably with your legs crossed (Sukhasana) or on your heels (Vajrasana).
  • Close your eyes and take deep breaths.
  • Focus on your breath, inhaling deeply through your nose and exhaling through your mouth.
  • Set an intention for your practice (e.g., to relax, to focus, to stretch)

Neck Rolls

  • Sit up straight and slowly roll your head in a circle.
  • Move gently, feeling the stretch in your neck.
  • Do 5 circles in one direction, then switch directions

Shoulder Rolls

  • Sit or stand and roll your shoulders forward in a circular motion 5 times.
  • Reverse the direction and roll your shoulders backward 5 times

Basic Poses

Mountain Pose (Tadasana)

    • Stand with your feet together, big toes touching, and heels slightly apart.
    • Distribute your weight evenly across both feet.
    • Engage your thighs, lift your kneecaps, and lengthen your spine.
    • Relax your shoulders, open your chest, and let your arms hang naturally by your sides.
    • Breathe deeply and hold the pose for 5-10 breaths.

Downward-Facing Dog (Adho Mukha Svanasana)

  • Start on your hands and knees, with wrists aligned under shoulders and knees under hips.
  • Spread your fingers wide and press firmly into the ground.
  • Tuck your toes under and lift your hips towards the ceiling, straightening your legs.
  • Your body should form an inverted V shape.
  • Keep your head between your arms, ears aligned with upper arms.
  • Hold for 5-10 breaths, then lower your knees to the ground

Warrior I (Virabhadrasana I)

  • Step your right foot forward between your hands, coming into a lunge.
  • Rotate your left heel down, with your left foot pointing slightly out.
  • Bend your right knee, keeping it directly over your ankle.
  • Raise your arms overhead, palms facing each other, and gaze forward or up at your hands.
  • Hold for 5-10 breaths, then switch sides

Tree Pose (Vrksasana)

  • Stand in Mountain Pose.
  • Shift your weight onto your left foot and bring the sole of your right foot to your inner left thigh or calf (avoid the knee).
  • Press your foot and leg together for balance.
  • Bring your hands to your heart or overhead, palms touching.
  • Focus on a point in front of you to maintain balance.
  • Hold for 5-10 breaths, then switch sides

Cool Down

Seated Forward Bend (Paschimottanasana)

  • Sit with your legs extended in front of you.
  • Inhale and lengthen your spine, reaching your arms overhead.
  • Exhale and hinge at your hips to fold forward, reaching for your feet, ankles, or shins.
  • Keep your spine long and breathe deeply.
  • Hold for 5-10 breaths

Reclining Twist (Supta Matsyendrasana)

  • Lie on your back with your knees bent and feet flat on the floor.
  • Extend your arms out to the sides in a T-shape.
  • Drop your knees to the right, keeping your shoulders grounded.
  • Turn your head to the left and breathe deeply.
  • Hold for 5-10 breaths, then switch sides

Corpse Pose (Savasana)

  • Lie flat on your back with your legs extended and arms by your sides, palms facing up.
  • Close your eyes and let your body relax completely.
  • Breathe naturally and focus on releasing any remaining tension.
  • Stay in this pose for 5-10 minutes

Tips for Beginners

Listen to Your Body

Don’t push yourself too hard; yoga is about finding balance and comfort.

Use Props

Blocks, straps, and blankets can help you achieve proper alignment and make poses more accessible

Practice Regularly

Consistency is key. Try to practice a little every day rather than long sessions sporadically

Learn from Experts

Consider joining a class or watching instructional videos to ensure you’re performing poses correctly