How to start practicing yoga? Benefits of yoga and exercises for beginners
Yoga is a form of physical activity that positively affects the body and mind. Regular exercises help improve posture, reduce stress levels, and restore life energy. The best thing about yoga is that everyone can practice it – regardless of age or gender. But how to start exercises so that they bring joy and satisfaction? We suggest how to start practicing yoga and which asanas are suitable for beginners.
What does yoga provide? Benefits of practicing yoga
Yoga is an activity that perfectly fits the needs of the modern lifestyle. Its regular practice not only improves well-being but also supports the development of self-discipline and allows for a better understanding of how one's own body works. What distinguishes yoga from other forms of physical activity is its extraordinary versatility – everyone, regardless of age or fitness level, can find suitable positions for themselves. Many asanas can be easily adapted to one’s abilities, so yoga is practiced by both young and older people, those physically active and those just starting their sports journey.
An additional advantage of yoga is its simplicity in terms of equipment requirements. To start exercising, a mat is enough, which makes yoga one of the most accessible activities. However, what attracts so many people to this form of movement are its numerous benefits. Yoga not only strengthens the body and improves flexibility but also helps reduce stress, increases body awareness, and enables achieving inner balance. Because of this, it becomes a solution for anyone seeking harmony between the body, mind, and everyday life. Yoga brings numerous benefits such as:
- reduction of mental tension and stress,
- detoxification of the body,
- regulation of gland functions,
- strengthening immunity,
- strengthening the nervous system,
- improving blood circulation,
- improving joint mobility,
- alleviating joint and spine pain,
- better well-being and increased self-confidence.
These are not all the benefits that yoga offers. Regular practice can also support metabolic processes. Thus, systematic exercises at home can help slim and shape the figure.
How to start practicing yoga at home?
Starting your yoga journey in the comfort of your home is a great way to discover its benefits in a comfortable environment. The key to successful practice is preparing a space that promotes focus and freedom of movement. Choose a place that is spacious, tidy, and free from distractions. Make sure you have enough room to lay out a mat and perform asanas without obstacles. It's also good to take care of lighting – natural light encourages relaxation, but if needed, you can use soft, warm artificial lighting. By creating such a space, you ensure conditions for safe, effective, and enjoyable yoga practice.
At the beginning of your yoga adventure, it is worth equipping yourself with a few basic accessories that significantly enhance comfort and safety during practice. An absolute must-have is a yoga mat or a classic exercise mat. It provides proper stability, non-slip surface, and cushioning, which is especially important when performing more demanding asanas.
For beginners, a yoga block can also be very helpful. This small but extremely practical accessory helps to maintain proper posture in more challenging positions, which minimizes the risk of injury. Thanks to the block, you can perform exercises more precisely, better controlling your movements, which is particularly important at the start of learning. These simple tools make the practice more accessible, effective, and comfortable.
Or maybe it’s better to start practicing yoga with an instructor?
Do you want to start practicing yoga but prefer to learn under the guidance of an instructor? Consider classes at a yoga school, fitness club, or plan a yoga weekend at Klekotki SPA & Resort! It is an excellent opportunity to break away from daily duties and find harmony between body, mind, and spirit. As part of the package, participants can count on morning and evening yoga sessions under the watchful eye of an instructor, and also access to a Finnish sauna, jacuzzi, and gym. Between sessions, you can also choose moments of quiet and relaxation during a soothing massage and beauty rituals at Sento SPA.
Yoga for beginners – simple exercises you can do at home
If you wonder whether yoga is an activity suitable for you, start with a few simple exercises in the comfort of your home. Basic asanas are easy enough to be performed even by people who have never encountered yoga before. Moreover, you don’t need specialized equipment – a mat is enough to ensure comfort and stability during exercises. Thanks to this accessibility, you can easily try yoga and find out how many benefits it can bring to your body and mind.
Child’s pose
To perform child's pose, kneel on the mat so that your big toes touch and your knees are spread hip-width apart or wider. Sit on your calves and straighten your back. On an inhale, raise your straight arms up, and on the exhale, lean forward, placing your chest on or between your thighs. Rest your forehead on the mat, stretch your arms forward, and remain in this position for about a minute, breathing deeply and calmly. Then, on the inhale, return to the starting position. Repeat this exercise several times.
Child’s pose during yoga practice helps relax tension in the neck, shoulders, and upper spine. Additionally, it provides relief in case of fatigue, alleviates headaches, and can reduce menstrual discomfort.
Cat pose
Cat pose is a simple exercise combining two easy asanas. Kneel on the mat with knees and feet hip-width apart. Place your hands so that right angles or slightly open angles are formed between the hands and torso as well as between the torso and hips. On the exhale, lower your head and round your spine upward, creating an arch. On the inhale, curve the spine the other way, forming a concave back, and lift your head up. Repeat the movements in sync with your breath.
Cat pose is an asana that increases spinal flexibility, stretches the muscles of the back, shoulders, and neck, and also strengthens the arms.
Downward-facing dog
Downward-facing dog is another great asana for beginners. From the neutral spine position taken in cat pose, push off the ground with your hands and lift your hips up. Straighten your arms and legs, placing your feet parallel to each other. Try to move your shoulders away from your ears and gently press your heels down to the floor, shifting your body weight onto your legs. Relax your head and, if you want, gently move it left and right to further relax your neck.