You've decided to try yoga, and that's great. Yoga not only offers physical benefits, but can also promote mental well-being. If you look at the other components of yoga in addition to the physical practice of practicing yoga postures (asanas), you will also find that the original yoga, as it originated in ancient India and developed over a long period of time, is based on a range of deep philosophical views and that spiritual practices are an essential part of yoga. But most yoga beginners are initially interested in yoga classes in the sense of asana practice, because this facet of yoga is by far the best known today - at least if you look around in Western countries. In this article, we give you helpful information and tips on how you can start your journey as a yoga beginner.
What benefits can yoga beginners expect?
- Vitality and well-being : Yoga can have a positive effect on general physical condition and create an increased sense of well-being as the practice promotes body awareness (which helps you to pay more attention to your body's signals) and contributes to a more positive body perception.
- Stress relief : The practice of yoga can help reduce stress and tension.
- Building strength: A balanced asana practice can strengthen the muscles evenly.
- Increase mobility : Yoga can improve the mobility of the body and even help to "unstick" the fascia.
Your first steps as a yoga beginner
- Find a teacher or online courses : An experienced teacher can show you the basics, but there are great online resources too.
- Set up a practice zone : Create a quiet, clean space to begin your yoga practice.
- Explore different styles of yoga : There are many different styles of yoga, some of which are quite different from each other. Experiment to find out which style suits you best.
- The right equipment : You don't need complicated equipment, but a non-slip yoga mat is a recommended basic. For yoga beginners, tools such as yoga blocks or yoga straps can also be helpful. (More on this later.)
- Breathe correctly : Pay attention to your breathing during the exercises. Calm, flowing breathing is important.
Tips for a successful and safe practice for yoga beginners
- Regular practice : Try to practice regularly, even if it is only for a short time. Take this time for yourself - ideally at a specific, fixed time of day when you can be completely undisturbed and which becomes a fixed habit for you as "yoga time".
- Listen to your body : Don't force yourself into positions that feel uncomfortable. Don't overexert yourself, but be careful to respect your limits. Excessive ambition carries a risk of injury and is counterproductive to what you want from the practice. Many asanas can be modified for yoga beginners so that they can be practiced more safely and easily than the classic version of the posture.
- Patience and perseverance : Yoga requires a certain amount of practice. Be patient with yourself. You will see that progress will come naturally over time and that you will quickly develop in many poses. For example, where you struggle with balance at the beginning or shortened muscles hold you back, you will often feel an improvement after a relatively short time. Other poses, on the other hand, require a little more practice - but you shouldn't let this discourage you as a yoga beginner. What is important is not perfection, but the joy of practicing.
Yoga exercises for beginners - a small selection
- Tadasana (Mountain Pose) : A fundamental pose to improve posture and balance.
- Balasana (Child’s Pose) : This position serves to relax and stretch the back.
- Bhujangasana (Cobra Pose) : A yoga exercise to strengthen the back and "open" the chest.
- Virasana II (Warrior II) : Strengthens the legs and promotes stability.
Yoga for beginners - special courses?
In many yoga schools you will find special yoga courses for beginners. In a course that is explicitly marked as yoga for beginners, the postures are usually explained from the ground up. In addition, the yoga teacher selects easy asanas for such a yoga course and takes special consideration of the fact that the participants are not yet experienced in yoga. In this respect, such yoga courses are particularly recommended if you are a yoga beginner looking for the right offer. But courses that are marked "for all levels" are also usually suitable for yoga beginners.
What accessories do you need as a yoga beginner?
Yoga does not require any complicated equipment - you can practice asanas almost anywhere, without equipment or anything like that. However, using a yoga mat has proven to be very useful, because such a non-slip mat offers you a suitable basis for practicing. It cushions, insulates and gives you support and stability for a safe asana practice . Yoga mats are available in almost countless different designs, for example from manufacturers such as YOGISTAR, who have many years of expert experience and offer high-quality non-slip mats in many colors and designs , with the focus on sustainable and environmentally friendly materials. Every yoga beginner as well as every advanced yogi will find the right model here, and the beginner mats in particular are very affordable.
In addition to a good yoga mat, there are also yoga tools that are useful for beginners. These include yoga straps and yoga blocks that you can use to help you practice asanas, for example to be able to perform poses for which you would otherwise not be sufficiently flexible. Your yoga teacher can certainly give you tips on this and show you how to use these popular yoga aids . Later, when you are already an experienced yoga practitioner, you can use the same aids to make poses more challenging, for example by intensifying stretches. You can also see how this yoga equipment can be used in many yoga books and yoga DVDs.
DVDs and books on yoga for beginners
Just as there are special yoga courses for beginners, you will also find numerous practice books and exercise DVDs that are specifically aimed at yoga beginners. Although these are no substitute for lessons with an experienced yoga teacher - beginners in particular should first acquire basic knowledge in direct yoga lessons and also use the opportunity to receive individual instruction and correction - they can be a valuable support for practice at home. By the way, did you know that there is even a yoga magazine ?
FAQ from and for yoga beginners
Which yoga styles are suitable for yoga beginners?
Basically, choosing the right yoga style does not depend on whether you are a beginner or already experienced. Beginner courses are usually offered in all styles. Which yoga style you choose depends on whether you prefer a calm or a dynamic practice, whether you want to practice very powerfully or prefer to practice gently, and whether you also value spiritual elements as part of the yoga classes. For very demanding styles of asana practice, however, it can be useful to have a certain amount of previous experience.
Do I need equipment as a yoga beginner?
A yoga mat is always recommended as a non-slip, cushioned and safe surface for asana practice. Yoga studios can usually provide mats if required, but it is also good to have your own yoga mat for practicing at home. In addition, yoga blocks and yoga straps can be a valuable aid for yoga beginners.
Do I have to meet certain requirements as a yoga beginner?
Yoga is suitable for everyone, as there are many different types of yoga practice, each of which can be individually adapted. Therefore, there is no age limit, and a yoga beginner does not have to meet any specific requirements in terms of strength or flexibility. The only important thing is that you find a form of practice that suits you and a skilled yoga teacher, and that you do not overexert yourself ambitiously when practicing, but rather treat yourself with care and consideration.