Yoga for Beginners – How to Get Started


If you are fascinated by yoga and want to start practicing it, there are probably a few questions running through your mind. For instance, how to get started with yoga? What does yoga mean for a beginner? Today I will answer these and other questions and give you the best tips to start your yoga journey. Whether you are a newbie or even been at it for a while.

How to Start Yoga for Beginners

First of all we need to clarify what yoga truly is. There are those who define yoga as a sport or a style of workout. Others consider it a form of still and silent meditation like the one we see performing by zen monks. Others view it an alternative method to lose weight.

Yoga is all this and so much more!

Yoga can be your ally to get back in shape. It is a wonderful way to connect with your mind to unwind and relax but also a nice workout.

Yoga is not something you should do and that’s it. It’s something you should experience and live and enjoy, just like a journey. You should consider yoga a journey. It is a path made by baby steps you take on a daily basis to feel better, get better and be better.

Yoga Facts:

  1. Anyone Can do Yoga

    Yoga can be practiced by anyone. There are a variety of options and styles available to allow everyone to find serenity. Regardless of your starting condition.

  2. Age or Fitness Level does Not Matter

    An elderly person can focus on breathing control instead of over working the body with physical activity. Unlike running, for instance, you don’t need to be at a certain fitness level to start.

  3. It is Cheap and Easy to Start

    Yoga does not require you to purchase specific equipment. The only thing you will need is the mat from which you will soon become inseparable.

  4. You can do Yoga Anywhere

    You can practice yoga at home or at work or at a park or if you’re lucky, by the beach!

Yoga for Beginners at Home

You can start practicing yoga in the comfort of your own home! To get started try to create a routine like:

Related Article: Yoga for Beginners at Home

Lighting a candle to create a relaxing atmosphere;

Use an essential oils diffuser to create a calming space;

Unroll your mat and don’t be scared of using some props if needed.

If you are a complete beginner and you don’t feel comfortable performing some asanas like deeper stretches and bends, you can use a props like a yoga strap or a yoga block. It’s not cheating and you don’t have to consider this extra help as you are not doing yoga the right way. On the contrary!

Related Article: 5 Block Yoga Exercises

Having a prop will give you the chance to enjoy the posture and to focus on what truly matters: your breathing.

Best Mindset to Approach Yoga

The best advice for a beginner to live a yoga journey the right way is to follow these golden rules:

  • Always be honest with yourself and consider your actions
  • An open mind accompanied by genuine curiosity can do you a world of good
  • Always take small steps and don’t rush to see results
  • Try to visualize an inner balance and make it the objective of your journey


Asanas in yoga are positions or postures used in some forms of the discipline, particularly in Hatha Yoga.

The function of asanas is closely related to Indian physiology, based on the subtle system. According to this system, through the assumption of different body positions, the practitioner becomes able to purify the energy channels (Nadi). You channel energy to specific points of the body and thus obtain psycho-physical well-being.

It would be impossible to list all the asanas: there are thousands of them and they often have names related to nature or Hindu mythology.

The asanas are often accompanied with mudras (symbolic hand gestures), pranayama (breathing techniques) and mantras (sounds) in order to modify or enhance their effects.

If you intend to enter the world of yoga for beginners, know that it is essential to know the principles and characteristics of this discipline, before delving into the positions. If you practice yoga at home, get in tune with yourself and your body.

Related Article: 10 Tips for Practicing Yoga at Home

In case you can spot any pain or tension just relax and let it go.

Don’t overdo it!

Best Yoga Asana for Beginners

Mountain Pose (Tadasana)

In yoga classes for beginners, the mountain pose is one of the most practiced ever.  Thanks to this exercise, you can understand how to improve your posture and relieve chronic back and head pain.

Cobra pose (Bhujangasana)

The cobra pose is really important for those who are preparing to practice yoga. It is, in fact, the position that allows you to learn the correct posture of the chest and shoulders and forms the basis for practicing many other more complex asanas.

Easy posture (Sukhasana)

Let’s now move on to a famous yoga posture known as Sukhasana. While the name suggests that this is a simple position, it can actually be quite complex to maintain. This is one of the most important yoga positions for beginners because it allows you to learn the best way to sit while keeping your back straight.

Seated Forward Bend (Paschimottanasana)


This position is useful for promoting digestion and stretching the back and leg muscles. This is a position suitable for beginners, which brings significant benefits to the posture.

How to Start Yoga Classes

Now that we have seen what asanas are and what are the most practiced positions in yoga for beginners, here are some tips to better dedicate yourself to this discipline and how to start yoga classes:

  • Always warm up your joints: especially if you decide to do yoga at home, always remember to warm up your joints to avoid strains and minor injuries
  • Train yourself in breathing: breathing is the basis of yoga practice. Train your breathing, which changes according to the positions taken. The right way of breathing allows you to relax in a certain position and therefore to improve your personal practice
  • Start (really) from the basics: one of the most common mistakes among beginners is wanting to immediately succeed in the most complicated asanas, underestimating the basics. Always start from the simplest positions and, with regular practice, you will gradually succeed in assuming increasingly complex yoga positions
  • Do not skip the final relaxation: at the end of the practice there is a final relaxation, which we often tend to underestimate. This is by no means a secondary aspect, on the contrary, it helps to eliminate accumulated tensions and to loosen the muscles
  • Be consistent: If you really want to get results, as in all things, you need to be consistent and practice regularly. The first benefits are visible after the first lessons, but consistency can give you really nice satisfactions
Can I start Yoga if I am Overweight?

Yes, absolutely! Trough exercises aimed at improving the endocrine, digestive, circulatory and nervous systems, yoga aims to harmonize the psycho-physical state. Including metabolism and functioning of the entire body. You ultimately get to know your body better by listening to it, and ultimately increase your awareness.

How to Start Yoga when Overweight

The best way to start yoga when overweight is to choose postures that allow you to breath properly. If some yoga asanas seem challenging and won’t let you enjoy the posture, just release it and choose another one. Alternatively try modifying it or use some props to make it more relaxing. That’s the point of yoga!

In fact, there are several clinical studies that demonstrate how yoga offers numerous benefits for psycho-physical health, including the increase in the efficiency of the cardio-circulatory system, the slowing of the respiratory rate, the improvement of body tone, the lowering blood pressure, general relaxation and a reduction of stress and anxiety. Yoga practices also favor the improvement of psycho-motor coordination, posture, joint flexibility and concentration, sleep is more regular and digestion easier.

Other benefits from Yoga if you are overweight

The practice of yoga for overweight people provides an excellent means of increasing willpower and giving stimuli to break out of a habit of behaviors and models based on improper nutrition by channeling energy towards healthier creative outlets. In addition, an atmosphere is created in which no one feels excluded and in which, thanks also to the use of supports, you can soon see results to start loving your body again.

Yoga is for everyone, both thin and strong, it is for all those who love to dedicate themselves to themselves and find new stimuli, every day. Although we are used to thinking that yoga is only for thin and flexible people, reality teaches us that it is just a stereotype linked to our society that requires everyone to be slim and fit.

The truth is that, even if you have a few extra pounds, you can practice yoga not only by doing it right but also without feeling guilty and recovering a relationship with you that too often is canceled by the way you see yourself externally. Too often social conventions require us to be in a certain way and changing this perception of self is difficult by generating inner conflict between what we are and what others would like us to be.

Yoga can become a means of achieving awareness and affirming yourself without necessarily having to stick to what the surrounding world is asking us to do.

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  1. I have been wanting to start doing yoga for a very long time, but I did not really know where or how to start. This post has inspired and motivated me to finally start. I will certainly practice the beginner positions, as they seem very doable for me. 

    Yoga is a great way of relaxing the mind as well, while strengthening you core at the same time. 

    • Glad to hear you found the post useful 🙂 Yoga, as with anything, seems hard to get started for beginners. I find that when starting something new, the first few steps are always the hardest. These poses should be fairly easy to do by yourself. Here’s wishing you a happy and peaceful yoga journey!


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