Beginner Yoga Routine – Yoga Poses to Learn First

Yoga is everywhere at the minute. From Modi to Madonna, to perhaps even your Mum, everybody is going crazy about this physical fitness trend and with good reason. As a type of exercise, yoga undoubtedly cannot be ignored. However, exactly how does one set about starting on their yoga journey. Through this blog, I hope to share with you some fundamentals on this ancient Indian practice. From this information, you can go onto devising your own beginner yoga routine.

Whether you have been taking into consideration discovering more about yoga, or have actually begun a yoga practice, I hope this blog offers you some valuable and practical ideas that will be beneficial for your beginner yoga routine.

I have actually been practising yoga for a few years now. I was generally more into the weights section in the gym, building my physique and never took much time to consider repairing my body and soul. Then came yoga. It brought a certain calm to not only my workouts, but my life in general. I found pretty quickly that my body was recovering so much faster after a heavyweight session once I had incorporated a couple of hours of yoga into my week. This obviously had a further profound effect on my life when I overhauled my diet. I went from consuming full bodybuilding, high protein, meat-based diet to adopting a vegan lifestyle.

Here I will identify the yoga postures that are essential for the novice yogi. These can assist you and support your understanding of yoga alongside any courses, YouTube videos, DVD’s or books you may be utilising on this journey.

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What are the beginner yoga poses?

beginner yoga routine Sun Salutation

The Sun Salutation – Surya Namaskar: This is actually twelve different poses combined into a routine. It is the essence of yoga itself. It requires you to be aware of your body throughout the postures, to focus on your breath and to move in time with it. It is literally a prayer to the Sun. It is very often used as a warm-up and whole classes can be composed of this only. The twelve postures are carried out in a synchronised fluid motion with the focus on balanced breathing. It is a gentle exercise for the limbs and overall body. It can often be prescribed as an antidote for weight problems, anxiety and physical fitness. Professional athletes, wrestlers and Indian yogis to name a few, carry out numerous rounds of the Sun Salutation. This is an essential warm up, cool down or everyday morning ritual and is imperative for a beginner yoga routine.

The Shoulder Stand – Sarvangasana: Please don’t be daunted by the name of this asana. This yoga posture, even for the newbie, is actually a breeze. In fact, it is a vital asana, some may say the most important one due to its meaning. Sarvangasana, in Sanskrit, stands for all limbs asana, indicating it incorporates all the different body parts. When you are new to yoga, it is crucial to understand that certain postures, like this one, have counter postures that do the opposite. So, if you are a self-taught yogi, learning from a book, YouTube or a DVD, make certain you are educated in asanas to counteract and stabilise the impacts of the Shoulder Stand. These include the Fish posture – Matsyasana, and the Bridge posture – Setu Bandha Sarvangasana. A helpful tip concerning this, if you hold the Shoulder Stand for 3 minutes, then it is best to follow up with the Bridge posture for 30 seconds and then the Fish posture for one minute. A general ratio to stick to is 6:1:2.

beginner yoga routine Shoulder Stand

The Corpse Posture – Savasana: This will probably be one of your favourite asanas throughout your yoga journey. You learn it early on as a beginner, and it is implemented through most yoga routines as a means to relaxation and checking in with your body. Most yoga sessions finish with an extended Savasana. It is a way of muscle relaxation and slowly brings you back into normal life. It is usually practised for about 10 to 20 minutes. It leaves you with inner calm and a feeling of being rejuvenated and ready to face the world.

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What are the different yoga poses?

Mentioned above are the three primary postures you will have to spend time discovering when you are new to yoga. However, there are various other postures that ought to be incorporated into your practice as you go further along your yoga journey. These are:

  1. Head to knee posture – Uttanasana
  2. One leg knee to chest pose – Pavanamuktasana
  3. Plough posture – Halasana
  4. Upward Plank Pose – Purvottanasana
  5. Bow Pose – Dhanurasana
  6. Wheel Pose – Urdhva Dhanurasana
  7. Spinal Twist Pose – Ardha Matsyendrasana
  8. Peacock Pose – Mayurasana
  9. Crocodile Pose – Makarasana
  10. Crow Pose – Bakasana

There are numerous variations on each of these postures, but here’s a bit of advice which will help you along the way. If you do practice the Sun Salutation frequently, over a period of time, this will aid your progression into these postures with ease. Believe me!

As you are probably aware, there are numerous different schools of yoga, such as Hatha, Iyengar, Ashtanga, Bikram and more. Choosing the right one for yourself may be hard. However, as Hatha yoga concentrates on learning the postures slowly and breathing deeply into them, it’s a good option for a beginner. But the choice is yours!

How can I improve my yoga practice?

Another aspect that I should emphasise is the benefit of adhering to a Vegan diet for health and physical fitness. As yoga enhances strength and removes toxins from the body, it is imperative to support this with the right diet. Due to the synergy between yoga and nutrition, this will certainly boost your health and fitness, weight management, concentration and your capability of performing these postures with ease.

What are the benefits of yoga poses?

When you first begin to learn yoga, it is best to go through a qualified instructor, but your personal practice is vital in becoming proficient in this ancient way of life. There are endless literature and knowledge to be gained online, as well as books, YouTube videos and DVDs. Bear in mind, that as a yoga novice, not unless you plan to do numerous Sun Salutations as stated before, it will be to your benefit to integrate some body weight postures. The Hindu pushups, squats and bridge are great compound moves that are essentially Yogic in their origin.

A combination of these asanas will ensure that until you have grasped enough knowledge of yoga postures to compile your own sessions, you will still be shedding plenty of calories and also working out the muscles for both fat burning and fitness.

Practising yoga asanas is enlightening, exciting and incredibly fulfilling. There is no other exercise that incorporates all aspects of your mind, body and spirit. So, it goes without saying that deciding to begin your yoga practice is a massive step in creating a healthier and wealthier you.

Comment below if our beginner yoga routine helped you in building muscle, weight management, concentration and overall health and fitness.

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