Yoga for beginners – how to start practising yoga?

For centuries, yoga has been not only a form of physical exercise, but also a holistic system of caring for the body, mind and spirit. Nowadays, more and more people are turning to yoga as a method of relaxation, improving their physical condition or supporting their mental health. If you are just starting your adventure with yoga, this article will help you understand the basics, dispel any doubts and suggest how to start regular exercise in a safe and effective way.

1. Why should you start practising yoga?
2. How to start practising yoga?
3. Do you need to invest in anything to start at home?
4. Safety and common beginner mistakes
5. How to stay motivated and enjoy yoga?
6. Summary

Why should you start practising yoga?

Before you begin, it is worth understanding why yoga is so popular. Here are the most important benefits of regular practice:

• improved flexibility – gradual stretching of muscles and tendons allows for increased range of motion
• muscle strengthening – many asanas (yoga poses) engage deep muscle layers, which improves their strength and endurance
• stress reduction and improved well-being – yoga combines breathing exercises with meditation, which promotes relaxation and tension reduction
• improved posture and body alignment – regular exercise helps to maintain correct spinal alignment
• support for the respiratory and circulatory systems – deep, conscious breathing has a beneficial effect on the functioning of the entire body
• improved concentration and balance – stability in positions improves coordination and focus

As you can see, there are many benefits, both for the body and the mind.

How to start practising yoga?

Starting yoga requires a few basic steps that will help you get on the right track and avoid injury or frustration.

Define your goals

Think about why you want to practise yoga. Is your main goal relaxation and stress reduction? Or maybe you want to improve your physical condition? Or perhaps you care about flexibility or reducing pain associated with sitting at a desk? Clearly defined goals will help you choose the right style of yoga, the intensity of your practice and build motivation.

Choose the right style of yoga

At the beginning, it is worth starting with forms that are gentle and suitable for beginners. The most popular and easiest for newcomers include:

Hatha yoga – focuses on basic positions and a calm pace, ideal for beginners.

Vinyasa yoga – a dynamic style that combines movement with breathing, but beginners should start with calmer variants.

Yin yoga – focused on stretching and deep relaxation, ideal for those who appreciate calm sessions.

Yoga for beginners – many studios and instructors offer special courses for novices, which are the perfect starting point. When looking for such organised classes, you can simply search for ‘yoga for beginners’ without delving into the exotic-sounding names of styles at first. The most important thing is to start practising, learn the basics, get to know the atmosphere of this type of training, and it is best to do so under the supervision of a teacher who will take care of you and introduce you to asanas.

"Dynamic styles of yoga are particularly beneficial for those seeking to lose weight, but any type of yoga contributes to improving health and harmony of body and mind." Amanda Starek - yoga teacher

Find the right place to exercise

If you are not considering going to a yoga school (or even a fitness club that offers such classes), you can start learning yoga techniques using videos available on YouTube or other dedicated platforms. All you need is a piece of floor space in your own home.

This will allow you to get used to your new adventure and decide later whether to continue practising on your own or join a community that, in addition to the physical practice of asanas, also creates an atmosphere characteristic of this type of exercise.

Do you need to invest in anything to start at home?

Not necessarily. As I mentioned, all you need is a small space where nothing will disturb you and comfortable clothing that does not restrict your movements. You can buy a yoga mat to provide a suitable surface for your exercises (but of course you can also practise on the floor or carpet). You may find that you need accessories such as yoga blocks and straps at the beginning.

They will help you perform a simplified version of a given asana when your body is not yet flexible enough. And if you don't want to spend money at the beginning, use thick books and trouser belts — they will also work great for this purpose.

Learn basic asanas and breathing techniques

At the beginning, it is worth focusing on a few basic positions and breathing exercises:

Mountain pose (Tadasana) — improves posture and stability.

Downward-facing dog pose (Adho Mukha Svanasana) — stretches the whole body.

Child's pose (Balasana) – relaxing, ideal at the beginning and end of a session.

Warrior pose (Virabhadrasana) – strengthens the legs and improves balance.

Abdominal breathing (pranayama) – a basic breathing technique that relaxes and strengthens the lungs.

Start with short, regular sessions

At first, 10-15 minutes a day is enough. Regularity is the key to success. Over time, as your body gets used to the exercises, you can lengthen your sessions and introduce more advanced positions.

Safety and common beginner mistakes

Yoga practice should be safe and tailored to individual abilities. Here are the most common mistakes and ways to avoid them:

• overloading muscles and joints – listen to your body, do not deepen the position if you feel pain
• neglecting warm-up and cool-down – always start with a warm-up and end the session with relaxing stretches
• incorrect breathing technique – your breathing should be calm and deep, do not force it
• comparing yourself to others – everyone has a different range of abilities, focus on your own progress
• lack of regularity – practise systematically, even short sessions have a big impact.

How to stay motivated and enjoy yoga?

• Set realistic goals – don't expect too much at the beginning.
• Create an exercise schedule – stick to the set days and times
• Listen to relaxing music – it will help create a pleasant atmosphere
• Change your routine – introduce new positions and techniques to keep things interesting
• Appreciate your progress – even the smallest achievements motivate you to continue practising

Summary

Starting your yoga journey doesn't have to be difficult or complicated. The key is patience, consistency and listening to your body. Choose the right style and place to practise, start with basic poses and breathing, and over time your practice will become a natural part of your daily life. And if you prefer to have someone guide you, look for a yoga school in your city. Yoga is not just exercise – it is a philosophy that helps you find harmony, balance and peace in the chaos of everyday life.

Sources:

• https://www.artofliving.org/in-en/yoga/beginners/the-science-behind-yoga
• https://theyogainstitute.org/benefits-of-yoga-for-beginners
• https://www.yogabody.com/a-beginners-guide-to-yoga/?srsltid=AfmBOop2X1W410qTaRX2J81HFvZPs_l0ttBfxvjaJVHhCDqYKYUKBuP1