How to start yoga by yourself - Most Amazing Tips Must Read it

How to start yoga by yourself



Yoga for Beginners - Yoga can be practiced by anyone. Regardless of age, weight, and religion. Some consider yoga as a path of spiritual development. There are also those who exercise out of curiosity or the desire to follow fashion. There are really no better or worse reasons, and every stimulus prompting you to be physically active is the good one.

However, if you think that yoga for beginners is boring, monotonous and slow exercises combined with sitting for hours in the lotus position, you are wrong.

First, a few words of explanation. Yoga is not a religion, which unconscious people often fear.
One can say that yoga for learners is a sort of theory that everybody encounters in their own particular manner.
Yoga "happens" during practice, when we get to know our body better and feel its positive vibrations. But also after it, when we learn to harmoniously combine who and what we are.

Do you want to start your yoga adventure, but you don't know ... how to start? ;) Challenge - yoga for beginners at home

Below, I have linked 5 videos to be used from Monday to Friday. For the weekend, when we have more time, we can choose another one, or repeat one of the linked ones. After a week, we come full circle - the same thing again. It would be best to repeat it 3 times, thus completing 21 days of yoga. Experts on the subject say that it is after such a time that we build a habit.

Is yoga for me?

You won't really know if you don't try.

BUT! Don't let one such “try” and possible disappointment make you say goodbye to yoga permanently.

Although yoga itself is one integral system, there are many variations. Therefore, everyone (or almost everyone) can find a technique suitable for themselves. More than once I had the opportunity to talk to people who were once in the class and were very disappointed. Because boring, because it was pointless because they could not cope with any of the positions, so they gave up.

This is the biggest mistake we can make. Instead, it's worth looking for a new technique. Or just change the teacher. There is nothing wrong with that. People are different, so the mere fact that someone recommends a teacher to us does not mean that we have to like him. It's the same with yogi techniques. Some rely on slow movements in high concentration (hatha yoga), others are more dynamic, emphasizing the smooth transition between positions (ashtanga).

Everyone can choose the direction that suits them best. And a teacher who will inspire him.

Why practice yoga?

Each of us has completely different expectations of yoga. There are also different reasons why we start practicing. Some people practice to calm down, get rid of stress, and calm the mind. Others want a nicer and firmer body. Still, others focus on building internal strength or flexibility.

One thing is certain if the practice takes place regularly (preferably every day, of course, but twice a week is also enough), it will definitely bring us positive and expected results.

 Yoga for weight loss

This topic is discussed frequently. We live in an era of physical thinness, so since we invest our time and energy in yoga, we want to know if the numbers on our scale will fall down. There are often people who ask about it after class, so I answer immediately.

Yoga in itself is not a golden recipe and a direct cause of weight loss. So they write and say.

In my opinion, regular practice, helping to maintain psycho-physical balance, largely translates into improved metabolism and slim figure. Just look at the bodies of yogis and yogis. If we combine exercise with a rational diet, we will definitely get visible results.

I will try to expand the topic myself in the next entry, but today from my own experience I can write that I can see by myself that, yes, yoga helps in achieving and maintaining a slim figure.

Yesterday after the class, a girl who had had a break of about 3 months from practice came to me, saying that she felt terrible about it. In her opinion, when she began to practice, she lost weight, got rid of back pain, and slept better. During the break the opposite was true - her back hurt, which forced her to see a doctor, and she gained a few kilos. And she got cranky ... that's why her partner forced her to come back to classes;)

Yes, it probably works;)

Benefits of practice

First of all, yoga relieves tension and removes the effects of stress. And stress, as we know, is the cause of the worst, even a decrease in immunity ( I have already written about how to naturally strengthen immunity ). Moreover, regular practice improves mental clarity and brings emotional stability.

Yoga strengthens us physically and mentally and increases our vitality because it releases blockages and allows free flow of energy. Fills us with inner peace and joy.

From a purely physical point of view, yoga cleanses the body of toxins and regulates glands. It also has a positive effect on the nervous and immune systems. In addition, it inhibits the aging process :)

I was convinced by the sight of many practicing people who can easily let go of the miracles of aesthetic medicine :)

 What deters people from trying?

Sometimes I have the impression that online sources such as YouTube or Pinterest effectively postpone the decision to go to classes. In instructional films or photos, we often see people in such strange and difficult positions that you can be terrified.

We forget, however, that these people are followed by years (if not decades) of practice.

Yoga for beginners, like any other training, slowly prepares the body for exercise. Classes do not start with standing on your head - there will be time for that. In addition, there are no positions that overload the knee joints, e.g. sitting in the lotus position (sitting in Turkish with the feet on the thighs). If our joints are stiff and we try to force this position, we can damage the ligaments and menisci in the knee.

If you're just starting out (or want to start), remember not to be put off by initial difficulties. Yoga for beginners is a process, not an end in itself. This is gradual and gentle progress. We gain new skills here step by step, at our own pace. Time really doesn't matter.

Each time, we calmly do as much as we can, while listening to our body. Both in its limitations and opportunities that are gradually becoming greater. It brings a lot of fun.

Above all: nothing by force!

Remember: if you feel any pain while exercising, stop doing that position. At the same time, it is worth focusing on what kind of pain we feel. Natural pain from stretching the muscles is okay and is part of the practice. However, joint pain or neuralgia is already a warning signal that should not be underestimated.

 Yoga for beginners - part I

The whole thing will take you a maximum of 10-15 minutes, so don't be scared.

For a good start, I suggest Just stand on the mat. And actually, it's a little bit closer to her. We move to the position of a child.


 Child's position.

She is visible in the first photo in this post.

  • we kneel on the floor
  • big toes touch each other, knees are hip-width or wider
  • we sit on calves and straighten the spine
  • With the breath in, we raise our arms straight up
  • Bend while exhaling, so that the torso is placed on the thighs or between them
  • we rest our forehead on the mat
  • we stretch our hands forward
  • in this position, we take 10 - 15 deep breaths so as to remain in it for about a minute
  • with an inhalation, we rise to the starting position
  • we can go to other positions or repeat this several times

This position effectively relieves tension in the neck, shoulders and thoracic spine. In addition, it reduces menstrual pain. Importantly, it brings relief from fatigue and headaches.

 From the child's position, we can easily move to the next one, which is:

Cat's ridge. 

It is a combination, or actually a smooth transition between two very easy positions, which are often not listed in the asanas lists of many major yoga schools. These exercises greatly elasticize the spine and stretch the back muscles. In addition, they also strengthen their hands.

In my opinion, this is a preparation exercise for other asanas, so yoga for beginners should start with it. Besides, when our spine starts to hurt, it always helps.


How to do it:


we kneel on the mat, place our knees and feet hip-width apart
put your hands on the mat so that there are straight or slightly open angles between the hands, torso, and thighs
while exhaling, lower the head and stretch the spine up so that our back becomes convex
we stretch the entire spine, muscles of the back, shoulders and neck
gently and slowly move to the second position



with the inhalation, we start to stretch the spine to the another side, our back becomes concave like a saddle
we tilt our head up
we turn our arms outwards
We make about 10 deep and slow breaths with the transition from one position to another: with each inhalation the back becomes concave, rounding it out.

The beauty of the posture is more about stretching your spine than bending it. This is one of those lazy positions in which we have to be a bit like cats, which gently stretch the nap and explore their possibilities.

From this position, we can easily go to the next one, which is:


A dog with his head down.

being in the table position (neutral position of the spine in the cat's back), we push our hands off the floor and push the buttocks to the ceiling
straighten your arms and legs, arrange your feet parallel to each other
we try to move the shoulders far from the ears
we try to press our heels as much as possible to the ground and shift the weight more to the legs

we relax our head, we can wave it a little to the right and left
in this position, the body consists of two straight lines: fully straightened legs and back in dynamic yoga, we can afford a version of a dog on a walk: we bend our knees alternately to get to know our possibilities in this position as much as possible
A head down dog is a position that primarily strengthens the arm muscles (triceps), the entire back, and the legs.

Those who are more able may try to go directly from this position to:


Plank position.

And if not then:

  • we kneel on the floor,
  • we spread our hands shoulder-width apart and transfer part of our body weight to them
  • Inhale, lift your knees up and transfer the weight between your hands and toes
  • legs, back, and neck should be in one line, we look at the floor
  • we keep our body firmly erect for a few deep breaths and exhalations
  • all the time we control the hips so that they do not fall too low or you rise

Control your hips to keep them from sinking too low while pushing your buttocks up. This position strengthens the spine, abdominal muscles, and wrists while relaxing the tension between your collarbones.

From this position, we can move on, bend our arms at the elbows so as to gently put the body on the mat and move to the next position, which is:


Dog with his head up

  • as I wrote, we lay on the stomach
  • Place your legs hip-width apart, put your toes on the ground
  • we bend our arms at the elbows and put them with our fingers forward at waist height
  • with the breath, we strongly push ourselves off the mat, straightening our arms in the elbows and at the same time lifting the torso and knees off the ground
  • with each breath we try to open the chest harder - rotating the shoulders outwards
  • we can also lean back a little more - but only if it is comfortable for the lower back

The head-up dog is a position that stretches the entire spine and widens the chest. The increased surface of the lungs allows for reliable oxygenation of the whole organism. We stay in it 5-10 breaths and then exhale return to lying on your stomach.

From lying down we can move to the next position which is:


Uttana Shishosana (Puppy Stretching Pose)

I know the position name is stupid, but the position itself is very cool.

we kneel on the floor, place our hands in front of us
we stretch forward so that the hips are exactly above the knees
we rest our head gently on the floor
if we feel strong, we can stretch our arms so that the elbows do not touch the floor and the back creates a slight arch
we stay in the position for several deep breaths
we can return to the child and rest for a moment
This is another lazy position after the cat's back, again we try to feel the most comfortable in it and explore what we can do. Position reduces stress and soothes insomnia.
Then we can fall over on the back to move to the next the position which is:


Bridge-building position

  • we lay on the mat
  • we bend our legs and put our feet hip-width apart
  • lift the hips up on the exhale
  • we clasp hands and tuck shoulders under each other
  • pressing the feet and hands against the mat, we raise the bridge high up
  • in this position, we take a few calm breaths
  • we put the body on the mat

I recommend doing 3 repetitions of the asana. People who feel up to it can do 2 repetitions and as the third choose the full-bridge position, which I have already shown here.

The bridge and bridge-building pose is one of the most beautiful poses in yoga. It allows us to look at the world from a completely different perspective. In addition, it relieves back pain and strengthens their muscles. At the same time, it regulates the menstrual cycles and opens the chest.

After all the poses are done, the most pleasant things, the savasana, await us. Each practice should end with such complete relaxation. Proper relaxation will relax the body, regenerate, remove fatigue, and consolidate the effects of the practice.


Savasana is the Polish translation of the corpse position - the body in this position appears motionless and dead. We enter this position for about 5 minutes. Of course, we can freely extend it.

  • we lie comfortably on the back
  • we close our eyes
  • we relax the whole body, pay special attention to the shoulders
  • we let our feet and hands become heavy and fall on the mat
  • coming out of the position, slowly roll over to your right side, stay for a while and, having opened your eyes, take your time to sit down

Savasana is a beautiful position in which the whole body absorbs the energy generated during yoga practice.

Yoga for Beginners - Some Basic Tips.

Do I need my mat?

Yes - if you practice at home. Exercise without a mat can be dangerous. To start, however, all you need is a simple, cheap mat - and so at the beginning of the practice we will slide on it

No - if you enroll in a yoga school. It is worth asking in the end, but mats are probably always available.

How to dress

We make sure that the clothes are rather tight. Exercising and supporting voluminous tops at the same time is not very comfortable. Tight leggings for that. This will make it easier for the teacher to control your movements. I also recommend tying your hair up.

What to bring with you

If the mats are in place, we don't have to take her. We practice barefoot, without socks. I recommend taking flip-flops or flip-flops, which will make it easier for us to move between the cloakroom and the room. If we go to dynamic yoga - a towel will also be useful. You can sweat, really! Some people also take a blanket with them - this is especially true for the more static types of yoga, where it can get chilly during śavasana. We do not drink during classes. Well, unless we absolutely have to;)

How to behave in the first class?

Normal, like in life;) however, remember to be at least 10 minutes before class, so that you have time to change, visit the toilet and take a seat on the mat. If you are late, you will miss the warm-up, and many teachers won't let you continue without one.

At the end of the class, don't go out with the savasana. This is the ending position of each class, then everyone will lie flat on the mat and calm down with their eyes closed. Going out at this time and walking between exercisers is just rude.

Can I eat before class?

Directly before - no.

We can eat a small banana snack even an hour before classes, after a hard meal we have to wait 2-3 hours. Exercising with a full stomach is really hard;)

I hope my entry encouraged you to try your hand on the mat. Let me know if you are interested in this topic. Of course, if you have any questions - I remain at your disposal;)

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