Contents
Yoga Fundamentals
Breathing
Meditation
Yoga Supplies and Props
Yoga Postures (Asanas)
Standing Postures
Reclining (Supine) Postures
Prone Postures
Sitting Postures
Balance Postures
Abdominal Strength Postures
Inverted Postures
Bending Postures
Back Bend Postures
Rest Postures
Sequences
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- Breathe correctly to cleanse your system and improve concentration
- Find focus through meditation
- Improve strength and flexibility through a range of yoga postures
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Yoga Fundamentals
Yoga is a Sanskrit word that means “to join or bring together.” Today, yoga has become a popular form of exercise based on a combination of poses, called postures or asanas, and breath control, called pranayama.
The Benefits of Yoga
Yoga students originally practiced yoga to improve their physical ability to remain still while meditating. These days, people practice yoga for many other reasons, such as to:
- Reduce stress
- Improve concentration
- Increase fitness, flexibility, and strength
- Boost energy and vitality
- Improve circulation
- Integrate mind and body
To reap yoga’s many rewards, it’s important to realize that yoga isn’t just an exercise routine—it’s a holistic approach to life that can vastly improve your overall wellness.
The Three Main Elements of Yoga
Yoga focuses on perfecting many facets of life, from respiration to diet and beyond. This guide focuses on yoga’s three most important elements:
- Breathing
- Meditation
- Exercise
There are many types of yoga, each of which applies these three elements in a different way. But all types have the same objective: a healthy mind and body.
Three Common Types of Yoga
Hatha yoga can refer to any type of yoga with a physical component (some yoga involves only meditation). There are dozens of types of hatha yoga, each with its own unique style of movement and breathing. Below are three of the most common types of hatha yoga.
Type |
Description |
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Vini yoga |
Uses a sequence of yoga postures that emphasize breath coordination and movement between postures. Also known as vinyasa yoga. |
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Tantra yoga |
A style of yoga based on the seven chakras, or energy centers, of the body. Uses continuous movement, rather than stationary postures, to release energy. Also known as kundalini yoga. |
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Bikram yoga |
A sequence of 26 postures and breathing exercises that must be performed in a heated room (105°F). Heat is intended to purify the body via perspiration and make the muscles more flexible. Often referred to simply as “hot yoga.” |
Types of Yoga Instruction
Once you’ve chosen a type of yoga to learn, you need to decide where and how you’d like to learn it.
- Solo vs. group: Solo yoga sessions (with an instructor) provide personal, one-on-one attention, which is ideal for beginners. Learning in a group does have some advantages: it’s cheaper, and you’re likely to work harder in a motivating group atmosphere.
- Class vs. home: Many yoga students find that combining a home routine with a professional routine (a class or private instruction) works best. If you’ve never done yoga before, avoid home sessions until you’re confident about your skills and physical condition.
- Certified yoga instructor: Regardless of the type of classes you take, you should always learn from a certified yoga instructor. Attend a session or two with a certified instructor before making an extended commitment to one instructor or class.
Safety and Expense
Before you begin to practice yoga, consider the expense and safety risks involved.
- Expense: Inexpensive yoga classes ($10–15 per class) can often be found at recreation facilities, local fitness centers, colleges, and community centers. Once you’ve learned the basics, you can practice at home using this guide or with videos from your local library.
- Safety: Yoga is a safe, low-impact form of exercise, but you still need to heed your body’s natural signals to avoid injury. If you feel sudden or sharp pain at any point during your yoga routine, stop immediately. Always consult a doctor before you begin to learn and practice yoga.
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