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Yoga For The Beginner: The Starter Guide

Learning The Basics Yoga Practices

By: Andrew Z. Maitland

Chapter 1- Yoga- A Brief History

In the world today many fitness enthusiasts have turned to yoga as a workout program to help them build strength, burn body fat, increase flexibility and overall health. Many people don't realize that yoga has been around for centuries and has been used by many world leaders. Yoga originated in India. Yoga has both health and spiritual benefits that come from various religious practices over centuries.

Despite the long history, yoga has continually changed its methods over the centuries. In the initial years, yoga focused on basic physical postures and breathing patterns; as the centuries progressed yoga has become more advanced with a large amount of styles, poses, and methods. The practice of Yoga has expanded over the last several decades. Below is a brief history of the activity of yoga.

Early History

Research has indicated that yoga was first started back in 3000 SC. However, many historians believe that yoga might have been started back in the Stone Age era. Many historical carvings, from late centuries, show ancient people using yoga moves. Many historians don't know how the people were able to learn such poses in the Stone Age. Yoga originally was a meditation method that was used by people to encourage a strong mind and body. In its course of history yoga has been broken down into 4 periods. The periods of yoga start with the Vedic Period followed by the Pre Classical, Classical, and Post Classical. All these periods play a large role in the evolution of yoga.

Vedic Period of Yoga

The sacred scripture of Vedas is a record of yoga. Vedas is a Brahmanism scripture that is very similar to Hinduism. The Vedas started as song hymns that discuss the power of praise and using divine power. The Vedas used religious ceremonies, rituals, and services which made it called Vedic Yoga. Vedic people began teaching this yoga by following scriptures and using different moving patterns to encourage the practice.

Pre Classical Yoga

Pre Classical yoga began with the creation of the Upanishads. The Upanishads was a group similar to the Vedas that continued the teachings of the Vedas. The Upanishads created 3 main subjects that were inspired and revaluated by them. The 3 subjects are; the ultimate reality, which is also known as Brahman, the transcendental self also known as atman, and the relationship between the two.

The Upanishads felt that Yoga creations were not only shared from Hinduism but also shares with Buddhism. During 600 B.C. the legend Buddha started teaching Buddhism. Buddhism preaches about Meditation and practicing physical yoga postures. The first Buddhist to study the activity of yoga was Siddhartha Gautama. During this time frame yoga was still growing with the installation of different poses and methods.

Classical Yoga

The Yoga Sutras was a document that created the classical period of yoga. This document stressed the importance of yoga postures and was believed to be written in 200 AC by Patanjali. The document was written to help educate people about the proper techniques of yoga. Techniques, posture, and breathing techniques were explained to help people performing the activity.

The document was meant to help people understand how to perform the postures and positions. In the past many people would make up their own postures that wouldn't benefit them in anyway. A lot of people were also teaching incorrect postures which created a chain reaction. There was also a very large population of people that were not breathing correctly during the yoga sessions, which just led to more confusion amongst yoga enthusiasts.

The Yoga Sutras created a method called Eight Limbs of Classical Yoga. The eight limbs are meanings for people. The 8 limbs are Yama, Niyama, Asanas, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. During the classical time of yoga the instructors focused on getting stronger by using the physical posture techniques along with working on meditation skills to build the body’s confidence and spirit; the term “your body is a temple" was used.

The yogi's wanted to make their bodies immortal. The good part about the document was that yoga instructors now had a good blueprint for what they wanted to do as far as teaching. The document also started making more people interested in yoga because of the benefits that they could achieve from the practice.

Post Classical Yoga

As the years went on Yoga became more popular and was founded by the various countries during the 19th century. It was first studied by students and medical professionals as part of Eastern Philosophy. Yoga inspired people to be healthy in the late 1920's and this later created a generation of people that became enthusiastic about fitness. Many new people started to become yoga instructors which led to new yoga workout styles and methods. Instructors started to come up with different poses and workout routines in the 1950's and 60's. The styles still kept the basic yoga principals, but expanded on them making it more beneficial.

Different styles of yoga began to be added in books and television. The media started to get more interested in this activity. Eventually more people from across the world started to teach yoga and add their own twists to the activity. Popular yoga instructor and Doctor Swami Sivananda opened yoga schools in Europe and America. Sivananda came up with the 5 principles of yoga. Not only did he create the 5 principals, but he also wrote nearly 300 books on yoga while creating videos to show the poses. Eventually more people followed Dr. Sivananda and this led to more books, articles, and documentaries about yoga.

Modern Day Yoga

Nowadays more and more people have been participating in a yoga class near you. Yoga has specific styles for specific goals, but the basic principles still apply. Yoga is currently being practiced by people of all ages and levels. Yoga is helping senior citizens control their breathing while adding strength with posture. World Class athletes are using yoga as a way to become stronger and more flexible. Children are learning how to use the principles to control their emotions, increase strength and stay in shape.

Chapter 2- The Benefits of Practicing Yoga

Yoga has been practiced for thousands of years in the east and, while only recently having been introduced to the west by Swami Vivekananda in the late 1800's, has quickly become practiced and enjoyed by tens of thousands in the western world. While having its roots in the eastern Hindu religious tradition and thus being fundamentally a spiritual practice, it has often been employed in western contexts for the physical and mental benefits which it brings to the practitioner. While the reduction of anxiety and pain have often been quoted as two of the major benefits of yoga, there are many more which can be discovered if one explores the practice further.

Physical Benefits

Yoga first and foremost is a spiritual exercise; however, it achieves spiritual discipline through creating and maintaining discipline in the physical body. Practicing yoga thus has a physical benefit even for those practitioners who ignore the spiritual aspects of the practice. Yoga is performed by moving the body into various postures which not only build muscle strength, but also increase the stamina in the body to hold such postures for long periods of time.

Our muscles also become toned due to the extensive periods which the poses are required to be held. Studies have shown that practicing yoga as little as one time a week can not only increase stamina and strength, but decrease blood pressure, reduce stress and promote better sleep. Joints also receive many benefits from practicing yoga. Cartilage maintains its health through motion as fresh nutrients are only received when the sponge-like cartilage is squeezed and the old nutrients are flushed out and new ones soaked in.

Improved Breathing

At the heart of most yoga practices is the art of pranayama, or the focus on deep breathing. Focus on breath is one technique which yoga employs to achieve peace of mind. Through the art of pranayama, discipline is created as one is trained to ignore random thoughts that enter the brain, instead focusing only on the breath. If one stray though enters the consciousness, again concentrate is given on the breath.

This focus on breathing creates a habit in the mind to be able to dismiss any unwanted thought with ease. It can be seen how this would reduce anxiety and stress if you are able to control the thoughts which cause these emotions to occur. In addition to your mental discipline being improved, your lung capacity also is given a boost and you will find yourself becoming less winded when walking long or rigorous distances.

Flexibility

As we engage in the various poses and postures, slowly our flexibility is increased. The great thing about yoga is that you can start at whatever place you are at and you will begin to see improvements almost instantly. Many people associate yoga with strange positions such as placing feet behind the back, or twisting into a shape resembling a pretzel. While these positions can be attained through many years of disciplined training, flexibility for the average individual is also improved through yogic postures.

Pain Prevention

Pain reduction is another great benefit of practicing yoga. It has been shown through scientific studies that those with lower back pain report a reduction in the amount of pain in the lower back, and also have reduced the amount of pain medication required to make it through the day. Improper posture is one of the greatest causes of back pain, and as yoga helps one to become more flexible and strengthens back muscles, it promotes a better posture.

Other Benefits

The benefits of yoga are of course not limited only to the physical state of the body, but extend also into the mental realm. The term yoga itself is a Sanskrit word which has been translated as "the stilling of the changing states of the mind", and therefore is directly related to the mental aspects of a human being. Yoga has been shown to greatly reduce mental stress and anxiety and can induce feelings of calm and relaxation in an individual. These states are encouraged through the practice of meditation, which disciplines the mind to free itself of all worry or thought in order to allow space for the discovery of self to take place. The yoga postures themselves also help engender the ability for concentration as one has to have great focus in order to hold the poses.

A clear mind brings along with it many benefits, one of which is that of increased creativity. An individual who is living with stress, tension or anxiety has a much more difficult time receiving creative inspiration. Through yoga, as stress is alleviated and anxiety lessened, the practitioner will find that creative inspiration is suddenly flowing again. Individuals who are looking for a way to boost creativity may want to consider doing yoga.

Character Boost

Improvement in one's character and how they interact with the world are other benefits which are noticed by those who regularly practice yoga. They become more compassionate, kind, generous and thoughtful of others. Their ability to handle stressful situations is greatly enhanced when compared to those around them. Decision making is impacted as they acquire a habit to take time and think a decision through rather than rashly acting on impulse. An individual who practices yoga, even among the chaos and difficulties which life brings, stands calm and can weather any difficulties in life with greater ease.

While the physical benefits of yoga are often times the end goal of a person who begins the practice, the question surrounding yoga and its postures is not whether every practitioner can bend their legs and touch the back of the head, but rather if the more significant benefits have been achieved. If the principles which are behind the practice being integrated into daily life, principles such as self control, discipline, control of the mind and detachment. If these principles are employed, then the benefits, both physical and mental, will follow as a matter of due course.

Chapter 3- How to Know If Yoga Is Right for You

Are you thinking about trying yoga but are unsure if it is right for you? Well, you are in luck. Yoga is an appropriate workout regimen for many people. Here are some of the things to consider if you would like to know if yoga is right for you:

You want to increase your flexibility. Most people do not have much flexibility in their muscles and joints. In many cases, the older you get, the less flexibility you have in your body. Yoga is an easy and safe way to gradually increase how flexible your body is. While you probably will not notice results overnight, if you stay with the yoga routine you may see results in as little as a week.

You want to reduce stress levels. Working out is a healthy way to release stress from your body. Doing yoga at the end of the day gives you something positive to focus on and you will be releasing negative energy at the same time. In addition to that, many people how built-up stress in their body. If you are overly stressed, you can hold tension in your muscles without realizing it.

Holding stress in your muscles will make you tense and it will be hard to fully relax and unwind. Doing yoga can be a remedy to this. Yoga stretches will target the muscles and a healthy stretch will allow all the pent-up stress to be released. For stress, yoga stretches that focus on the neck, back and shoulder area will be especially helpful because most people hold stress in these areas, making your whole body feel uptight. If you do yoga every day, you will feel a difference after the very first session.

Yoga is disability-friendly. Working out is an important part of living a healthy life. However, many people have disabilities that prevent them from doing certain things such as lifting weights, extreme cardio, or even running. The good news is that yoga can be an easy fitness routine for people who have limited motion. Because yoga is low impact, it does not cause too much stress on the joints and other body parts. Yoga is very forgiving to people who do not have perfect form and you are able to go however fast, or slow, you like. Those with disabilities should have a discussion with their doctor before starting a new fitness routine.

Those with back problems will feel a difference. Having chronic back pain can directly affect your quality of life in a negative way. More than half of the population suffers from type of back problem that prevents them from living the way that they would like to on a daily basis. Doctors will prescribe pain medication but that is not the solution. Prescription pain medicine may ease the symptoms but they will not cure the problem.

It is easy for a dependency to develop because synthetic medication is highly addictive in some instances. Dependency may also develop simply because this is the only thing that takes the pain away. Instead of being on pills as a way to cope with the pain, yoga offers a more natural and effective solution. While it may not work for everyone, most people with back ailments report that yoga provides them with pain relief. There are a number of reasons for this, the top reasons being that having more mobility in the joints allow for more blood flow. More blood flow allows more healing.

Scoliosis is another ailment that will benefit from the practice of yoga. Some people with scoliosis may find it difficult in the beginning because of the limited mobility that the curvature of the spine causes. However, with consistent practice, yoga will help the mobility to increase and the pain will be alleviated. Start slow and listen to your body. Pushing your body into positions that it is not ready to go into may result in injury. If you feel pain at any time, take a break and go more slowly.

Children can do yoga too. Children are known for having excess energy and sometimes they need help winding down. Yoga is the perfect solution. Because of the calming nature of yoga and the slow and precise movements, yoga gives children a place to focus their extra energy in a positive way that is also beneficial to their well-being as individuals. Doing yoga in the mornings with the children is a great way to start the day. Ending the day with a simple yoga routine is the perfect way for children to release stress and get in the mood for bed. The children will find it fun and exciting to twist their body into different positions. Starting yoga early in life is a great way to shape developing bodies in the right way.

Athletes are guaranteed to benefit. Athletes know the importance of stretching before a game. Yoga offers a more thorough and well-rounded stretch than the standard stretches that only involve touching your toes. Flexibility is a key component to being a good athlete and yoga will make that possible.

If you want a better quality of life, yoga is for you! Anyone can practice yoga. Age, gender, or disabilities do not hinder your ability. While everyone will not be able to perform every pose, it is worth a try to find something simple that you can do. Being physically fit and healthy is priceless. Yoga may seem simple and easy and that is the beauty of it; no heavy equipment or special clothes are required. All you need is the willingness to put your body into new positions. It may be tough in the beginning but before you know it, you will be healthier, feeling great and looking better than ever before.

Yoga is more than just a fitness routine; it is a lifestyle choice that anyone can benefit from. Practicing yoga three or four times a week is all that is needed for results.

Chapter 4- How to Prepare For the First Yoga Session

Preparing for your first yoga session isn't as difficult or intimidating as you may think. Here are a few pieces of equipment, session etiquette, and some other basic information that will help get you started.

Equipment

Since it is your first class, you don't want to invest in a lot of equipment just yet. Take the guesswork out by contacting your instructor to find out exactly what you need for your first session and beyond. It is also a good time to find out what equipment, if any, the studio provides. You will definitely need a yoga mat for your session, but if the studio doesn't have yoga mats for their classes, see if you can borrow one from a friend. You can always buy your own later on if you decide to continue beyond the first session.

Clothing

You do not need expensive clothing for yoga. Just make sure that your outfit is comfortable, ensure the fabric is breathable and that it allows your body to easily bend and pose. Additionally, the outfit should fit close to your body so that the instructor can see and correct any mistakes in your form. Yoga is usually performed in bare feet however carry something to wear on your feet, like socks, if they get cold. If you normally sweat a lot, it may also be a good idea to bring a small towel to help keep wipe away the sweat away during your session. You will feel less self-conscious if you don't have sweat pouring from your forehead to your mat, especially if you are already a little nervous about your first class.

Nutrition

It is really not a good idea to eat a heavy meal directly before any workout session, and this advice is no different with yoga. You do need some nutrition, of course, but eat earlier and lighter before a session. There is a lot of moving into positions and bending at the waist in yoga. Doing these movements on a full stomach is extremely uncomfortable. More importantly, however, listen to your own body and what works for you. Whether you eat or not, keeping yourself well-hydrated throughout the day is very important for everyone. It is a good idea to bring water with you to your session as well, although some instructors may not allow you to drink during the session. Check with each instructor beforehand to see what etiquette they prefer for their class.

Arrival/Departure

Always arrive a little early for any yoga session, but especially for your first. This gives you ample time to meet your instructor, put away anything you are not using during your class, claim your floor space and roll out your mat. The last thing you want to do in this, or any other session, is disrupt your classmates. The same goes for leaving early. If you do need to leave early for any reason, situate yourself near an exit door. Pick a time when the class is moving into a position, rather than when they are holding it, and leave as quietly as possible.

Physical Condition

It is very important to always be in tune with your body. Specifically, have a clear understanding of when it is okay to push yourself versus when you should just take it easy. Remember to consult with your physician before beginning any exercise class too, especially if you have had any recent injuries, illnesses, or physical conditions that may affect your ability to participate. If you do have some limitations due to a previous injury, and your physician has given their approval for you to do yoga, it is still a good idea to let your instructor know. This shows respect for your instructor, and helps him or her to know when you need modifications of certain poses.

Session Conclusion

When the class is over, this is not a signal to begin chatting or speaking loudly. Don't forget that yoga is not just a workout; it is also a calming experience; whatever your personal beliefs about meditation remember to respect your fellow classmates by quietly clearing up your things before leaving.

Payment

If payment is not done through a registration process, but rather on a class by class basis, make sure to sort it out before the beginning of your session.

Yoga Glossary

You may also find it very helpful to familiarize yourself with a glossary of yoga terms and positions before attending your first class. It is likely that the studio can provide this for you. Having a good understanding of the common terminology and poses can also make your first session feel a little less strange.

Etiquette

There are a few common sense etiquette guidelines to follow.

Avoid wearing perfumes or scented deodorants. Strong smells are overwhelming when working out. Additionally, some of your fellow classmates, or even your instructor, may have a sensitivity or allergy to certain perfumes. If you worry about body odor, shower before coming to class and use an unscented deodorant.

Take off your shoes before entering the class. Most studios have a locker or cubby for shoes, bags and other personal items not used during class.

Turn off your cell phone and do not answer it during class. Yoga is not just about the workout, it is also about the ambience. A cell phone interruption of any kind during yoga is unsettling and won't be appreciated by anyone at the session, least of all your instructor.

Go to the restroom before the class begins. Enough said.

If time allows, meet the instructor before class. You may also want make him or her aware that it is your first time, and that you may need more focused attention on your form.

Do not leave in the middle of a session unless it is an emergency. There is nothing more disruptive for your fellow yoga students.

Chapter 5- Yoga- The Importance of Breathing Correctly

Breathing may be the most important part of yoga. The clothes, mats, background music and positions do not matter if you are uncomfortable and restricted with each breathe. A unity of mind and body will not occur if your body is distracted by the need for more oxygen.

Breathing is essential for life. Breathing is the most basic way we interact with our environment. We take in necessary gases for our functions, and expel necessary gases for other living things. Respiration occurs in all life forms from unicellular protists to plants and animals like us. A human can fast for days, weeks or even months with discipline. Currently, the world record for a human holding their breath the longest is 22 minutes.

Breathing properly has an effect on your mind as well as your body. Fast, shallow breaths make a person aware of the small things and quick distractions. This breathing is done during strenuous workouts and when under stress. Slow deep breaths are used for sleeping and relaxation. This allows your brain to receive the most oxygen and higher brain functions like dreaming or imagining can become easier. Most people breathe slow shallow breaths for ordinary activities like talking or reading.

When humans breathe we develop a habit of breathing with only our chest rising and falling. This leads to highly developed upper lung function at the expense of use of the rest of the lungs. This is inefficient as more air can be absorbed and exchanged in the lower lobes of the lungs. The average human lungs have five lobes and three of them are located in the bottom half of their respective lung.

There are several types of breathing and each has a different purpose outside common respiration. The most common technique for deep relaxing breaths is abdominal breathing.

The muscle that controls chest breathing is the diaphragm. It contracts downward and we inhale air. It relaxes and we exhale mainly water vapor and carbon-dioxide. By using our abdominal muscles to facilitate this process we can improve our oxygen intake and release our bodies from the stress and distraction of so many short, shallow breaths.

With each inhalation we take in about twenty percent oxygen. Chest breathing reduces this to as low as 15 percent as the lower lung lobes have more alveolar branches to disperse the available oxygen. By allowing your abdominal muscles to fully relax we allow more air to be used by the lower branches. The slow, long, deep breathing also give more oxygen to you.

What does this have to do with yoga? Yoga is a way of attaining union with the cosmic constant; the universe itself. Our five physical senses give us at the same moment too much incomplete information. Our eyes get the color of the apple. Our hands give us an impression of the texture and temperature. How do we get an impression of the energy and experience of the apple, which is a living thing? We meditate. To condition our bodies to acclimatize to our new awareness we use yoga. For yoga to be effective, we need to breathe correctly.

For body conditioning, yoga is the ideal exercise for flexibility, balance, stamina and energy. Yoga relaxes you at the same time it stretches your muscles and strengthens your bones. If you follow the steps recommended by an experienced practitioner of yoga you will find that the basic move all positions and meditations require is breathing. Slow deep nourishing breaths. The unusual poses and enlightenment come later.

Proper breathing begins with relaxing. Get in a comfortable position sitting on the floor or mat. Maintain good posture with your back straight and your arms out to the sides. When you have found comfort take a deep slow cleansing breath through your nose. Be aware how your muscles feel as you breathe in. When you feel full to bursting exhale at the same rate you inhaled being careful not to hold your breath between inhalation and exhaling.

To see if you are inhaling into your lower lobes place one hand over your chest below your sternum or breastbone. Place another hand over your abdomen an inch below your navel. Take a slow, deep breath through your nose. Your hand over your abdomen should rise higher than your hand over your chest. If it is difficult to tell, try lying down flat until you have the technique correct.

Repeat this ten times. With each breath try to evaluate the muscles you are using to inhale and exhale. Are they your chest, back or lower abdominal? Try to gently contract your abdominal muscles as you exhale to the count of five. If you need to work up to five that is fine. You are retraining your breathing and progress can be at your own pace.

Your focus should be to increase the volume of each breath. If at first you count to four try to get to a six second breath by the end of your tenth breath. Remember to exhale fully. You cannot take in more air in one inhalation than you exhaled in the last breath. Always breathe through your nose. Picture your lungs as balloons or bellows that open and flatten with each breath.

When you can take one deep breath every ten seconds and take a second longer to exhale then this type of breathing has been properly learned. You are now able to learn other techniques which can help you master your body. Some allow you to increase your heart rate. Others will allow you to stimulate a good night’s sleep.

To continue this breathing in other positions remember that in bending positions you should Exhale as your body bends or your abdominal muscles are twisting. Inhale as you stretch and your abdomen is relaxing; you may feel strain in your neck or back if you are focusing too hard and hyperventilating. If this occurs lie down and relax. Focus on slow deep breaths but do not force them.

Chapter 6- Basic Yoga Poses for the Beginner

Yoga (or Sanskrit) was first invented in Ancient India many millennia ago. People believed that, with much discipline, a state of permanent mental and physical peace could be obtained through Yoga. Since the late nineteenth century, Yoga has become very popular in the Western world as a system of exercises that promote physical and mental health. Below are some Yoga poses you should master before moving up to the next level.

Standing Poses:

Mountain Pose (Tadasana) - Strengthens thighs and improves posture.

Stand up straight with arms at sides and feet parallel, facing forward.

Press and spread toes into the floor so weight is evenly distributed throughout feet.

Align hips and buttocks so pelvis is straight.

Roll shoulder blades up and down, dropping behind rib cage.

Straighten neck, and keep head parallel with shoulders.

Look ahead and breathe normally.

Note- If desired, bring arms up and over head.

Downward Dog (Adho Mukha Svanasana)- Strengthens and stretches body.

Come to all fours with hands underneath shoulders and knees under hips.

Curl toes underneath feet.

Begin to hinge (or straighten) legs so pelvis is lifted into the air.

Hinge your arms and torso to form a inverted V with body.

Keep the head straight and tucked slightly under arms.

Hold as long as possible and release slowly, returning to starting position.

Balancing Poses:

Tree Pose (Vrksasana) - Improves balance and strengthens legs.

Stand up straight with feet parallel to each other.

Shift as much weight as possible on to left foot.

Lift right foot bringing the sole to the inner left thigh.

Try not to let the right hip jut out- stay aligned.

Focus on something to help maintain balance.

Plank Pose-- Strengthens the arms and the spine, preparing the body for harder arm balance exercises.

Start in Downward Dog Position.

Pull toes under.

Open your body out into a straight line (similar to that of a push-up).

Press forearms and hands down firmly.

Push with feet for added stretch.

Keep the neck straight.

Repeat if desired.

Hands and Knees Balance - Improves core strength and balance.

Go on all fours with the wrists aligned with the shoulders, and knees underneath the hips.

Extend right leg out and behind on the ground.

Lift right leg up to hip level.

Lift the left arm up to shoulder level.

Balance on left knee and right hand, keeping neck and body straight.

Stay five to ten breaths then lower leg and arm.

Reverse and repeat.

Backbends:

Half-Wheel Pose- Improves spinal flexibility and strength, and opens the chest.

Lie down on back.

Bend knees and pull feet close to buttocks.

Lift hips up towards the ceiling.

Lock hands behind back and straighten, pressing into the mat.

Twist shoulder so arms are twisted with wrists up.

Stretch so the chest is pulled towards chin.

Repeat as desired.

Cobra Pose (Bhujangasana) - Increases spinal flexibility.

Start in Plank position.

Turn feet top down to rest on the mat.

Lower legs and lower body to lie face down.

Keep arms bent and hands face forward on the mat.

Keep neck loose and neutral and lift chest as high as possible.

Repeat multiple times.

Knees, Chest, and Chin Pose- Increases spinal flexibility and arm strength.

Start in Plank position.

Bring knees to the floor.

Bring chin and chest down to the floor between the hands.

Keep elbows at sides.

Make sure the hips stay high forming an inverted V shape and stretching as much as possible.

Repeat as desired.

Note: Backbends are the most uncomfortable positions for beginners and should be approached with the utmost caution and care. Warming up prior to exercising is essential. If any pain occurs, stop exercising immediately.

Seated and Resting Poses:

Cobbler's Pose (Baddha Konasana)

Sit on buttocks with legs stretched outwards.

Bend the knees and brings soles of feet together.

Keep the spine long.

Press soles together tightly to produce stretching effect.

Easy Pose (Sukhasana) - Helps alleviate mental and physical stress, lengthens your spine, and opens your hips.

Sit cross-legged with shins tucked underneath legs.

Close your eyes

Put hands on knees.

Lower head and shoulders, then slowly straighten spine while inhaling deeply.

Note- Many variations of Sukhasana exist. The most important factor is to remain relaxed.

Child's Pose (Balasana)- Resting pose.

Start in Downward Dog position.

Drop knees to the floor.

Spread knees as wide as the mat, keeping toes touching.

Stretch arms out and over on the ground in front of you with palms face down.

Relax.

Corpse Pose (Savasana)- Resting pose. Body can process all the changes during exercise.

Lie down on back.

Allow feet to widen apart as is comfortable.

Rest arms at sides of the body with palms facing up.

Relax the whole body.

Stay awake and aware for the five to ten minute pose.

Deepen the breath and begin to move fingers and toes.

Pull legs up to chest and roll body to the side.

Bring yourself up to a sitting position.

Although very beneficial to your health, Yoga is physically taxing with varying levels of difficulty and should, therefore, be learned gradually starting with basic Yoga exercises. Once these poses are mastered and are less of a challenge, it will be time for you to move on to the next level of intensity. Consistent practice will soon get you feeling happier, healthier, and on the road to becoming a Yoga pro!

Chapter 7- Tips to Having a Great Yoga Workout

Today, you can find yoga practitioners nearly everywhere you go, and for good reason. Yoga provides an excellent work out without being intimidating to a beginner the way that weight lifting or cycling can. It appeals to both the stay at home mom looking to ease her way back into the fitness world and the experienced athlete seeking a way to stay flexible and limber. No matter what your motive, there are a few things to keep in mind to ensure that your yoga experience is a positive and productive one.

Before you sign up for your first yoga class or purchase your first yoga DVD, you need to decide what type of yoga class will best suit your needs. Many first timers assume that yoga is yoga and that is doesn’t really matter what kind you sign up for. This could not be further away from the truth. For example, if you are not a fan of heat or sweating, it would be a big mistake to sign up for a Bikram yoga class.

Bikram yoga, also known as hot yoga, combines a series of challenging asanas (traditional yoga poses) performed in quick succession in a sauna-like environment. The purpose of Bikram yoga is to sweat as much as possible so as to cleanse the body. While many people find Bikram yoga to be quite agreeable, it is probably not the best choice for a person’s first introduction to the world of yoga. Take your time and do your research before signing up for your first yoga class.

No matter what form of yoga you ultimately choose to pursue, consider selecting a beginner course to start off with. Yoga may seem simple enough to someone who has never done it, but many of the poses can be quite strenuous and require a certain degree of physical strength and flexibility before they can be performed properly. In any case, it is better to start in a class that is to easy for you and have to move up than it is to take a class that is too advanced and end up discouraged, or worse, injured.

Alright, so let’s say that you have signed up for your first class. Good for you! Unlike sports that require multiple pieces of equipment, yoga requires only a few. You will need to purchase well-fitting, comfortable clothes and a mat.

The outfit that you wear to your first yoga class does not need to be fancy or match a worldly vision of what a yoga practitioner looks like. Instead, focus on choosing clothing that wicks away moisture, such as cotton, linen, or specialized sport materials. They should hug your body snugly, but not feel tight or restrictive. Pants or shorts are both acceptable, depending on what you feel most comfortable in, and should stay put relatively well while you are in motion. Bunching or gaping of fabric can be uncomfortable for you and distracting to your fellow practitioners.

In regards to a mat, there is no “right” choice. Mats come in a dazzling array of options with choices running the gamut from natural, woolen mats to the ever popular, colorful, neoprene mats, with many more in between. Choose what you find most attractive and what works best for you. If you have sore wrists or sensitive joints, pick a thick mat that will provide you with the cushion that you need. Many gyms and yoga schools have extra mats available for students to borrow. If offered, using one of these mats for your first several classes can be a good idea. It will give you time to decide if you want to stick with yoga, and also help you decide what mat works best for you.

As with any work out, warming up is required before you begin the real yoga work out. Your instructor may begin class with a series of slowly building exercises. These sequences may seem too easy or redundant for the beginner yoga student, but they are done for a reason. The instructor is leads the classes through a group warm up to ensure that every student's body is limbered up and prepared to take part in the exercises to come.

Trust that your instructor knows what he or she is doing and only has their students’ best interest at heart. Listen to your instructor’s voice, and follow along with their movements to the best of your abilities. Do not get upset if you have difficulties with any particular pose. You will continue to get better with practice.

Remember, yoga is a time for you. Take deep, even breaths and focus on the task at hand. Do not allow outside stressors or negative thoughts to invade your mind. You will have time to deal with them later. For an hour there is only your mind and your body, nothing else matters. For people who are accustomed to rushing around and taking care of others, this time to yourself may at first seem irresponsible and self-indulgent. It’s okay if you feel this way.

Bear in mind that it is just as important to care for yourself as it is to care for others. If you never take the time to care for yourself, you will become rundown and burned out. You will not be able to give others your very best unless you first take care of yourself. Enjoy this special time, and emerge renewed and ready to take on anything that may come your way. Namaste!