Body & beauty

A beginner’s guide to yoga: poses, routines and benefits

Get ready to discover the benefits of yoga practice, the best poses for beginners, and easy yoga routines and exercises.

You may think that yoga isn’t much more than contorting your body into different positions, but this practice is embroidered with a history that originates from ancient India. In fact, yoga stems from the Vedas – a set of Indian holy texts written in around 1900 BC. The idea behind it was that you can train both the body and the mind to reach a higher consciousness.

In modern-day life, yoga is used for everything: from helping people to de-stress, to strengthening posture and improving sleep. Yoga helps to teach us how we can live our healthiest and most fulfilling lives. It improves our concentration, creativity and can even sharpen our memory.

Ready to explore the many facets of yoga? Then read on…

The benefits of yoga

The physical benefits to be gained from a regular practice include: improved balance and strength, lower blood pressure, better posture, stronger bones, more flexible joints and improved cardiovascular health. On a psychological level, the rewards include a heightened ability to deal with stress, better focus, more self-awareness and a calmer mind.

Yoga can help you to deal with the emotional upswings and difficulties often experienced through the stresses of modern day living, such as fear, anger, depression, impatience and frustration. Your overall experience of life will be more peaceful, calm and rosy. With regular practice, happiness, self-esteem, confidence and clarity all become much greater. Equally important are the physical benefits: the body’s natural functions and healing abilities are improved; you have more energy, flexibility, strength and tone.

Reduces anxiety and stress

Relaxation is one of the big benefits that’s often associated with yoga, and for good reason. The combination of physical movement, breathwork and restorative poses helps to calm our mind and soothe our daily stresses. A number of studies have found that regular practice helps to decrease our stress response. This not only means that we feel less agitated, but it also eases the physical symptoms of stress, including lowering our heart rate and decreasing our blood pressure.

Improves digestion

Our relaxed state is often known as the ‘rest and digest’ response – when we feel calmer, we’re able to digest our food better. There are a number of yoga poses to help with digestion; twisting postures, in particular, help to massage the abdominal organs and stimulate the digestive system. It’s important to work with the natural flow of the body in these twists. For example, twist to the right first to stimulate the ascending colon, then twist to the left to massage the descending colon. This helps to support the natural flow of the digestive system.

You’ll sleep better

Meditation is often involved in yoga, and is a popular way to find a relaxed state of mind; it has also been found to improve sleep patterns. Researchers from the University of California found that older adults who struggled with sleep disturbances could improve their sleep quality and reduce feelings of fatigue and depression through regularly practising mindful meditation.

Builds bone density

Bone density is something to be mindful of, especially as we grow older. Osteoporosis becomes increasingly prevalent in women following the menopause. The NHS says we can lose up to 20 percent of our bone density during this time due to falling oestrogen. Thankfully, weight-bearing exercises like yoga can help. A study from researchers at Columbia University found that those with osteoporosis and osteopenia who practised yoga every day significantly improved the bone quality in their spine and femur bones, with improvements also seen in the hips.

Increases strength

Holding poses requires stamina and, over time, you’ll notice a huge improvement in muscle strength. For example, standing and balancing postures build leg strength, while seated postures can build a stronger core. As you get stronger, you may notice that you struggle less with aches and pains – many people report having less back pain with a stronger core. Greater muscle strength also helps to improve our balance and mobility.

Improves posture

Whether it’s sitting in the office hunched over a computer, driving a car or watching TV, our posture pays the price for our modern-day lives. Sitting shortens our hamstrings, which can also cause tightness in our back and contribute to lower back pain. It also tightens the muscles in our hips, while hunching over a computer tenses our shoulder muscles and rounds our upper back. Yoga poses help to counteract this and improve our posture – forward folds lengthen the back of the body, while backbends encourage openness through the chest. Better posture makes us feel good, too: our energy and mood is more positive when we sit tall compared to when we slouch.

Increases your resilience

Quivering muscles may be part and parcel of our yoga practice, but it’s how you learn to cope with them that’s one of the greatest lessons. Learning to focus on the breath will help you to hold challenging poses. You’ll discover that you’re stronger and more capable than you realise, which is a huge confidence booster. This analogy is a great one to take off the mat, too – challenging poses don’t last forever, and neither do difficult times.

Helps you find new friends

Finding a local studio or joining a virtual class is an excellent way to make friends. Make the most of the time at the beginning and end of class to chat with the people in your group, or maybe even consider a partner yoga class to practise couples’ yoga poses! You can make friends in all sorts of classes, even hot pod yoga.

Boosts your confidence

Throughout a yoga practice, you may come across new things that you wouldn’t necessarily encounter in everyday life – it might be anything from breathing like a lion, to chanting ‘om’. While you may feel silly at first, stepping outside of your comfort zone is a brilliant way to boost your confidence.

Helps you become more mindful

Much of the modern yoga that we practise today comes from the teachings of a sage (or wiseman) known as Patanjali. His teachings have become known as the sutras, which are step-by-step guidelines for a mindful life. This not only includes meditation and the physical poses, but also ethical guidelines. From learning to be content, to doing no harm to other living creatures, yoga philosophy can help us to live peacefully.

What type of yoga is best for beginners?

Hatha yoga

Hatha is a gentle paced yoga involving stretching with a focus on alignment. It uses yoga asanas (yoga positions) and pranayama (breathing exercises) to relieve tension, stiffness and stress; to increase energy; and balance the physical, mental and spiritual self. It’s suitable for all levels of ability, but is probably the easiest yoga for beginners. It’s ideal for your morning yoga practice: get to work on your bakasana (crow) yoga pose!

Yoga nidra

This is a great style to help de-stress and promote sleep. It’s a guided practice, typically done in the savasana pose, creating a sense of deep relaxation as you navigate the zone between sleep and consciousness.

Vinyasa yoga flow

Vinyasa is a free-flowing form that links the breath with the movement. It tends to be more dynamic, although it can be taught in a slow-flow, alignment-based way, and can therefore be a great type for beginners to try.

Iyengar yoga

This type focuses on the practice as a form of exercise, and improves the structural alignment of the body through asanas. It often involves the use of props, and is definitely for those who are disciplined, as it focuses on precision and specific sequences.

Kundalini yoga

One of the more spiritual types of yoga, kundalini represents untapped energy that lies dormant at the base of the spine until awakened and raised through the chakras to the crown. It includes asanas, pranayama breathing, mantra, meditation, diet and worship. It’s a lovely practice for menopausal women: try some easy poses developed by a yoga teacher who practices kundalini, and see how you get on!

Jivamukti yoga

This integrates the physical, philosophical and spiritual aspects of the practice. With jivamukti yoga, the emphasis is on vigorous asana as its primary technique set against lively music, but other practices such as meditation, devotional chanting and ancient texts play a role. If you’re in London, you can find a jivamukti yoga class at Sangye Yoga.

Restorative yoga and yin yoga

If you have high blood pressure and need ultimate relaxation, these are the perfect types. In restorative yoga, asanas are held for longer than normal, and often involve the use of props such as folded blankets to keep you comfortable. Yin yoga is similar, but props are not normally involved in yin yoga poses.

Tantra or tantric yoga

You may have heard of tantric sex, but tantra yoga isn’t particularly sexual! It emphasises breathwork and personal experimentation, using a combination of yoga asana, mantra, and chakra work to build strength and a fulfilling sense of yoga zen.

What are some essential yoga poses for beginners?

Downward facing dog

Begin on your hands and knees, curl under your toes and unfold your legs to create a triangular shape with your body and the floor. Push the floor away with your hands and draw up your lower stomach muscles.

Mountain pose

This is one of the core standing poses. Stand on your mat with your feet hip-width apart and suck your pelvis in towards your spine. Make sure the spine is elongated, your tailbone is neutral and your arms are down by each side of your body with palms facing towards your thighs. Keep your whole body active in the pose, engaging the muscles in your arms, core, back and legs, and hold for 45-60 seconds. Imagine a thread coming up through the centre of your body and out of the top of your head, pulling up towards the sky.

Chair pose

Begin in mountain pose and bend your knees until the thighs are parallel to the floor and your bum is sticking out, keeping the legs strong. Raise your hands above your head, making sure the arms are straight and pointing towards the sky. Pull your belly in towards your spine and lift your heart upwards and forwards. Feel the burn in the bottom half of your body and hold for 45-60 seconds.

Child’s pose

An easy yoga pose, this posture is extremely soothing and allows the mind and body to rest and recover. Begin on all fours with your toes pointed backwards so that the tops of your feet are resting on the floor. Bring your bum onto your heels and relax your upper body towards the floor, resting your forehead on the ground and your arms alongside your body. Breathe slowly and hold for as long as is comfortable. Focus on deep, steady breaths and allow your mind and body to relax and soften. If this is uncomfortable you can put a pillow or blanket under your head, or make your hands into fists and place one on top of the other under your forehead.

Corpse pose

In a lot of yoga classes you will begin and end the session with this. Lie on your back with your legs out straight, arms on the floor at a 45-degree angle away from the body and palms facing upwards. Relax your face and release your shoulders to the floor, making sure that your torso is straight and you are not leaning to one side. Your pelvis should be balanced, lower back heavy and ankles loose. Take slow breaths through the nose, allowing the mind and body to un-tense as you exhale.

Cow pose

Start on your hands and knees with your back in a tabletop position. Your knees should be directly below your hips, and your wrists, elbows and shoulders should be in line. Your eyes should look at the floor, with your head central. Inhale, and life your chest towards the ceiling, allowing your belly to sink towards the floor. Lift your head to look straight ahead. Exhale and return to the tabletop position.

Standing forward bend

From standing, make sure you engage the lower abdominal muscles as you fold forwards. Your arms should take the natural path down until your fingertips touch the floor or they just hang alongside your legs.

Upward facing dog

Lie on your stomach, with your hands next to your chest. Press the tops of your feet into the mat and on an inhalation, press into your hands and feet. Straighten your arms and lift your chest and legs off the floor. Draw in the shoulder blades and look straight ahead or towards the ceiling. Exhale, and lower yourself to the floor.

What is a good yoga routine for beginners?

Try this sun salutation routine in the morning to get your day off to a great start!

1 Begin in the mountain pose. Stand with a straight spine and a small space between the insides of your feet with the outside edges of your feet parallel. Begin to breathe slowly in and out through your nose. When you are ready, fully inhale, and as you exhale bring your hands to a prayer position in front of your chest.

2 Inhale and lift your hands above your head, allowing your hands to part so that they are shoulder-width apart with your palms facing forward. Activate your lower abdominal muscles (to protect the lower back) and lift your breast bone, drop your head back and allow your hips to move forward.

3 Exhale and fold your body into a standing forward bend. Make sure you engage the lower abdominal muscles as you fold forwards. Your arms take the natural path down until your fingertips touch the floor or they just hang alongside your legs.

4 Inhale and step your right leg back as far as possible whilst bending your left knee to form a long lunge, and place your hands on the floor. Make sure that your left knee is over your left ankle (to protect the knee).

5 Exhale and move to downward facing dog. Step the left foot back so it is beside the right, and allow your hips to move up and back to create a triangular shape with your body and the floor.

6 Inhale and move to plank by moving your shoulders forward and lowering your hips to form a straight line between your shoulders and your heels. Make sure that you brace the abdominal muscles as you move through this transition to protect your lower back.

7 As you exhale, lower your knees, chest and chin to the floor whilst the hips remain lifted. Inhale and move to upward facing dog. Slide your chest forward, lower your hips and straighten your arms, lifting your shoulders and torso from the floor.

8 Exhale and activate the lower abdominal muscles firmly as you move back to downward facing dog.

9 Inhale and step the right foot forwards to form a long lunge. This time the left leg is extended. Exhale and step your left foot beside your right, straighten your legs and relax your upper body into standing forward bend.

10 Inhale and slowly uncurl whilst lifting the arms, keeping them parallel. When the hands are above the shoulders, lift the breast bone, drop your head back and draw up the lower abdominal muscles as the hips move forward.

11 Exhale as you lower your arms in front of your body, keeping them parallel, and return to the mountain pose.

12 Repeat all of the above, stepping back with the left leg. Continue working both sides equally for at least five complete rounds, and then gradually increase the amount of repetitions.

Which yoga is best for weight loss? Can I get an aerobic workout?

In the west, hatha has emerged as the dominant branch of yoga, perhaps because it is characterised by poses which make us feel like we’re getting a good workout. As a result, styles like ashtanga vinyasa, iyengar, vinyasa flow and bikram have become very popular with those looking to lose weight. They offer dynamic and physically challenging asana sequences that get the heart pumping and the sweat dripping: perfect if you want to practise yoga for weight loss!

Ashtanga yoga

Very physically demanding, ashtanga teaches you to link every movement to a breath. In this kind of class, you’ll always do the asanas in the same order and will certainly break a sweat. If you want to tone your body while also giving your mind a workout, then this is for you. It’s the ideal type of yoga for runners to keep testing their stamina away from the pavements! If you’re in London, you can book a class at Triyoga.

Bikram or ‘hot’ yoga

Bikram Choudhury introduced ‘hot yoga’, based on the belief that it is more effective to perform asanas in a room that is heated to the working temperature of our joints and muscles. Twenty-six asanas are performed in a room heated to 40.55°C. The heat, together with light, a strong monologue from the teacher, and mirrors, create a dynamic and challenging practice.

The class begins with an energising pranayama, followed by 26 asanas, and finishes with a calming pranayama. Half of the asanas are strong standing poses, and half are deep floor stretches. Each asana is performed twice; once for strength, and the second time, the poses are held for greater flexibility and a deeper stretch. Inbetween, there is a short rest. Bikram is ideal if you’re looking for a tough cardiovascular workout, and love to sweat!

Breathing exercises

Yoga has a strong focus on the breath. It helps to remind ourselves that oxygen is our main source of fuel, so it’s important that we maintain a constant and steady supply that can be maximised by breathing correctly. As a beginner, you might notice that some practitioners make a sound when they breathe. Do not be distracted, as this is part of the practice and extremely beneficial (be warned that some practitioners do make more noise than others). Just close your eyes, focus on your breath and your alignment, and you won’t notice the other people practising alongside you.

The following is an amazing technique to perform upon waking. As well as clearing the respiratory tract, it will also enhance the functioning of the lymphatic system.

• Begin sitting in the easy pose, with the ankles crossed and a straight spine. Bend your elbows and position them against your lower ribs. Lightly clench the fists and turn the palms up.

• Inhale and reach the right arm forward in front of your sternum, open your hand and turn the palm down. The exhalation is performed with a short sharp contraction of the diaphragm. As you do this, return to your starting position.

• Repeat this on the other side. Continue the technique; start slowly and gradually get quicker and quicker. Keep doing this routine for approximately two minutes.

• Rest in the easy pose with the eyes lightly closed, breathing slowly in and out through the nose.

The Tarzan breath

This is a great pranayama, as it stimulates the thymus gland, and will also help to clear mucus from the chest. Why not try this one before lunch with a few colleagues or friends? It’s guaranteed to make you laugh, which is also a fantastic healer, and releases plenty of feel-good chemicals into the body.

Begin sitting comfortably with a straight spine, and make gentle fists with your hands. Inhale and exhale through the mouth whilst creating an ‘argh’ sound and gently tapping the upper chest with your fists.

How to begin yoga at home

If you’re thinking of beginning a regular home practice, here are a few useful tips:

• Wear loose comfortable clothing that does not restrict your movement.

• A non-slip yoga mat is essential for home practice, as this enables you to get the most out of the postures without experiencing slipping of the hands or feet.

• Always practice with an empty stomach. Yoga postures fold and twist the torso. It can be really uncomfortable to perform these postures if you have just eaten.

• Start at the beginning and practice basic postures to establish correct alignment.

• Before performing any postures, take a moment to breathe slowly through your nose, and during this time notice how your body feels. As you slow your breathing down, your mind should follow and become a little quieter. This enables you to focus on your alignment and physical sensations as you move your body into different postures.

• Pain is always a warning sign. If you feel pain or discomfort, relax the posture immediately.

• Always seek medical advice before commencing any new physical activity.

The ultimate yoga kit

Yoga clothes are becoming more and more mainstream. Yoga pants are as much a fashion item as a practical one, and Fairtrade fashion is fast becoming big business. This has in part been driven by yoga students considering their core principles when it comes to buying a mat or a pair of pants.

For a great selection of eco-friendly clothing and products, check out Yoga Bliss UK. It supports businesses from the global yoga community, making sure items are Fairtrade and are produced by co-operatives in countries such as India and Brazil.

If you’re in the market for a yoga mat, there are some great options out there to suit all budgets. Liforme is a planet-friendly, socially-conscious brand: Liforme yoga mats are sturdy, grippy and beautiful.

There is a huge range of Manduka yoga mats to choose from: we love the brand’s eKO series of eco-friendly, naturally grippy mats.

Lululemon yoga mats are also firm favourites: they absorb moisture to keep your practice fresh, and help support your joints.

Finding the right yoga class

Before you set out to find a class or yoga studio, define your objective for yoga practice. “A lot of people come to de-stress; some practise for the mental benefit, and a few people come because they want to move around and tone their bodies,” says Katy Appleton of appleyoga. “Some people want a slow practice; others want a beginners’ practice; and a few have got an injury that they’re working with. The many different styles out there offer a great deal of difference in what they will do for the body and mind.”

Try out different styles and classes, and don’t be put off if you don’t resonate with a particular style or class. “As people progress, they move from class to class and eventually they find the right class for them,” says Anne-Marie Newland, director of Sun Power Yoga. Maya Fiennes, teacher of kundalini yoga at MayaSpace agrees: “I started with simple hatha positions and I came all the way to find kundalini. When I found kundalini I was like ‘oh my God, this is it!’”

Don’t underestimate the importance of your yoga teacher. Being able to relate to your teacher and admire their values is fundamental. Ask questions about the class and discuss your objectives with them.