Yoga Guide for Beginners |
Yoga Guide for Beginners

Yoga Guide for Beginners

2 Dec, 2020

According to the Indian Prime Minister Narendra Modi, “Yoga guarantees wellness as well as fitness. Yoga is not merely an exercise but a way to attain peace through physical, mental and spiritual well being. Peace and harmony are related to Yoga. People across the world must practice it.” It is being practised since ancient times. ‘Yoga’ is derived from the Sanskrit word yug which means to join or to unite. Yoga has a calming effect on us and also brings a balance between the mind, body and soul. Esha Pathak, an expert on Hatha Yoga, Kids Yoga and Meditation provides tips for beginners of Yoga.


Mindful Yoga is different from many traditional yoga practices. Through mindful yoga, there is less focus on the perfect pose and more focus on the mind and body awareness. Bringing mindfulness to any form of activity brings the focus to what is actually happening at the moment and how you respond to it. This mindfulness transforms movement and yoga into a form of meditation. This approach of bringing mindfulness to your yoga practice amplifies your engagement with the inner and outer world. Mindfulness is being awake. Bringing awareness to your body and how it moves can have a good impact on your mental and emotional state.

Advice for those who have neck and spine issues

People who have issues in the spine and neck should stick to practising simple daily Asanas like Sukhasana, Vajrasana and Pranayama. They should not practice intensive Asanas which can further intensify the pain or cause jerks in the neck and the spine. A doctor’s advise is recommended. People who have issues in the neck and spine should enrol for sessions with a Yoga teacher to derive complete benefits of Yoga.

Simple techniques for beginners

In the beginning, simple Asanas like Pranayama, Vrikshasana, Padmasana, Hastapadasan and warrior pose should be practised. Generally for certain Asanas, you have to hold the pose for 10 seconds. For beginners, Pathak suggests that holding the pose for six seconds works fine. For certain Yoga poses, it is required to hold the breath for a few seconds. However, beginners should try and breathe normally to avoid any discomfort. Initially, there won’t be much flexibility in the body, so you should bend your body only as much as you are comfortable with it. You should not compare your moves with others while doing Yoga. It is recommended to focus on your own rhythm.

Maintain consistency

In order to maintain consistency, you should find a motivational goal and inspiration to do Yoga, which will help you to continue practising Yoga in the long run. It is important to understand that Yoga is a way of life and not an end result. A beginner should understand that Yoga does not yield quick results and it takes time and patience, even if your motivation to do Yoga, may be just to lose weight.

The vital role of a Yoga instructor

A Yoga instructor plays a vital role, especially for beginners. A Yoga teacher can help the students to perform the poses correctly, hold the poses and follow the correct breathing techniques that need to be implemented. It is recommended to have a Yoga instructor rather than experimenting on your own. A Yoga instructor can help you to avoid any falls, injuries or pain that you may experience as a novice.

Increase your fitness

For those who get tired easily during a Yoga session, it is advised to build stamina with simple daily exercises and Pranayama. This will make you more strong and flexible. It is also advised to eat healthy to strengthen your body.
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