How to Get Started With Your Yoga Practice

Many individuals believe that yoga is simply a stretching exercise.  

However, while stretching is surely involved, yoga is about producing equilibrium in the body by formulating strength and flexibility.

1. Set Clear Intentions
   • Reflect on why you want to start yoga. Having clear intentions will guide your practice, whether it’s for flexibility, stress relief, or strength building.
2. Choose the Right Style
   • Research different styles of yoga (e.g., Hatha, Vinyasa, Ashtanga, etc.) and select one that aligns with your goals and fitness level.
3. Find a Suitable Space
   • Designate a quiet, comfortable space in your home for practice, or find a local studio or online class that you can join.
4. Get the Necessary Equipment
   • Invest in a good-quality yoga mat and consider additional props like blocks, straps, or a blanket to help with certain poses.
5. Wear Appropriate Clothing
   • Choose comfortable, breathable clothing that allows you to move freely.
6. Start with Beginner Poses
   • Begin with basic poses to build a foundation. Learn proper alignment to prevent injury and build confidence.
7. Focus on Your Breath
   • Incorporate mindful breathing techniques into your practice to help connect the body and mind.
8. Practice Regularly
   • Consistency is key. Aim for a regular schedule, even if it’s just a few minutes a day.
9. Be Patient and Non-Judgmental
   • Progress takes time. Be patient with yourself and avoid comparing your journey to others’.
10. Seek Guidance When Needed
    • Don’t hesitate to take classes with qualified instructors who can offer personalized feedback and guidance.
11. Connect with the Yoga Community
    • Engage with other yoga practitioners for support, motivation, and shared experiences.
12. Keep Learning
    • Read books, watch videos, and attend workshops to deepen your understanding of yoga philosophy and asana practice.

Remember, the journey of yoga is personal and unique to each individual. Enjoy the process of discovering what works best for you.

Last update on 2025-05-17 / Affiliate links / Images from Amazon Product Advertising API

Yoga Basics

Commonly, a yoga class at a gymnasium will be more centered on the strictly physical advantages of yoga. In contrast, one at a yoga center might dig more into the spiritual side.

A few individuals discover that the physical practice of yoga gets to be a gateway into a spiritual exploration. At the same time, other people enjoy a wonderful low-impact workout that makes them feel awesome.

Whatever your disposition, you’ll be able to discover a yoga class that accommodates your style.

Yoga has a lot of advantages: it betters the flexibility of the body, one’s strength grows and it is a great way of dealing with tension. Stretching out your body in new ways will assist it to become more flexible, bestowing a greater range of motility to muscles and joints.

Yoga poses call for you to support the weight of your own body in novel ways, bettering both your physical strength and muscle tone.

Physical activity is great for relieving tension, and this is especially true of yoga.

Because of the concentration demanded, your daily hassles, both large and small, appear to melt away when you do yoga.

Yoga is separated into 8 sections known as the 8 “limbs” of yoga. Every limb relates to a facet of accomplishing a healthy and fulfilling life, and each builds on the one before it.

You might be surprised to hear that only one of the limbs affects the performance of yoga postures.

Breathing

Breathing is the basis of life; without it, death is inevitable. As it is one of the most important parts of life’s results of being alive, there is a need to learn proper breathing techniques.

Yoga promotes this proper breathing as vital to bring oxygen to the blood and to the brain as do science.

These breathing techniques bring about the highest form of purification and self-discipline, covering both the mind and body.

The Breath

The primary intention of practicing yoga breathing is to prepare the individual to be prepared both in body and mind for the meditation phase.

Generally, most people don’t know the importance of breathing properly. Most people breathe in very shallow breaths, which does not carry enough oxygen to the entire body, which in turn causes various negative medical conditions.

Yoga breathing is the art of taking deep breaths to fill up almost the entire lung and then exhaling slowly while concentrating on the process all the time.

Here are some simple steps to yoga breathing:

Choosing a quiet and dimly lit area or a naturally lit area

Use a comfortable yoga mat

Sit on the mat, crossed legs but pulled towards the chest

Keep the back straight and hold the arms relaxed and comfortable on the thighs.

Touch thumbs and index fingers together with palms facing downwards.

Inhale deeply while focusing on the breath taken. Do this a few times until totally relaxed

Concentrate on breathing from the abdominal area and not just the chest. Focus on ensuring this

Once the level is reached, alternate between cheat breathing and abdominal breathing

Touching the index and middle fingers to the thumb with the ring and pinky finger sticking out, press on one nostril, breathe deeply, and exhale.

Alternate this with the other nostril, too.

Yoga Poses

Each yoga pose represents a different aspect to be addressed in the healing and enhancement of the individual’s general health.

Better health is assured by strengthening each body part, including abdominal muscles and the area around and near the spinal cord.

Each yoga pose teaches the body to bear its weight in that area rather than rely on other muscles to share or take on the weight. It also helps to enhance inner self-power and self-assurance.

Different Poses

The mountain pose is one of the easiest and most commonly used sets of poses. It is purported to be so easy that it can be learned straight from books, though this is not the recommended way to start yoga.

This pose works as a good remedy for self-healing and relaxation.

The bird of paradise pose contributes to the strengthening of the leg muscles. It also improves the balance by ensuring the focus stays on the intended muscles and is not dependent on others. It also helps to improve balance while loosening the groins and hamstrings.

The bridge pose takes a little getting used to, but it works wonders for the spinal area.

Besides the main aim of strengthening the spine, it opens the chest improves spinal flexibility, and stimulates the thyroid.

The cobra pose is another pose that focuses on the spinal area. It increases the spine’s flexibility, and it is great for relieving back pains.

The dolphin pose is similar to the dog pose. It enhances blood flow and is particularly useful for those with wrist problems, which is commonly associated with pianists, computer users, and writers.

The dragonfly pose, also known as the hummingbird pose, is quite difficult and requires a lot of practice, but once achieved it contributes to strengthening the arms and the ability to arm balance.

There are many more poses, and it’s never-ending if one wants to explore further.

However, to be effective, it is recommended that only a few poses should be picked and used at any given time.

Last update on 2025-05-18 / Affiliate links / Images from Amazon Product Advertising API

Take A Look At Hot Yoga

Like its title, this form of yoga is predominantly practiced in hot and humid surroundings with a constant temperature atmosphere.

Hot Yoga Benefits

1. Increased Flexibility
   • The heat allows muscles to expand and stretch to greater lengths, improving overall flexibility.
2. Detoxification
   • Sweating profusely in a heated room is thought to help flush toxins from the skin.
3. Enhanced Cardiovascular Work
   • The body has to work harder in the heat, which can boost cardiovascular health and increase calorie burn.
4. Strength Building
   • Many hot yoga poses require strength and endurance, helping to tone and build muscle.
5. Stress Reduction
   • Like other forms of yoga, hot yoga can reduce stress and promote relaxation through deep breathing and mindfulness.
6. Improved Circulation
   • The heat can enhance blood flow to muscles and organs, improving overall circulation.
7. Increased Lung Capacity
   • Deep, controlled breathing in a hot environment can improve lung function and breathing capacity.
8. Greater Challenge
   • Adding heat can challenge your practice, helping build mental toughness and focus.
9. Weight Loss
   • Hot yoga can contribute to weight loss by increasing heart rate and caloric expenditure.
10. Skin Health
    • Sweating can open up pores and potentially lead to clearer skin.
11. Joint Mobility
    • Warmth can help reduce joint stiffness, making it easier to move and potentially reducing pain.
12. Immune System Boost
    • The heat can create a ‘fever response’ in the body, which may strengthen the immune system.

It’s important to note that while many people benefit from hot yoga, it’s not suitable for everyone.

Pregnant women, individuals with heart conditions, and those who are prone to dehydration or heat-related illnesses should consult with a healthcare provider before participating in hot yoga classes. Hydration before, during, and after class is crucial to safely enjoying the benefits of hot yoga.

Burning Calories with Yoga Poses: Dynamic and Intense Asanas

1. Sun Salutations (Surya Namaskar)
   • A series of poses that warm up the body increases cardiovascular endurance and can burn many calories when performed briskly.
2. Power Yoga
   • A vigorous yoga style that includes a series of poses designed to build strength and stamina, leading to higher calorie burn.
3. Ashtanga Yoga
   • It is a fast-paced, intense form of yoga with a set sequence of poses that builds heat in the body and aids in calorie burning.
4. Vinyasa Flow
   • Focuses on flowing from one pose to another with synchronized breath, often building heat and increasing calorie expenditure.
5. Hot Yoga or Bikram Yoga
   • Practiced in a heated room can help burn more calories due to the increased effort required to cool the body.
6. Chair Pose (Utkatasana)
   • Strengthens the thighs and glutes, which can increase heart rate and calorie burn when held for longer periods.
7. Warrior Poses (Virabhadrasana I, II, III)
   • These standing poses are great for building lower body strength and can be intensified by adding movement or holding them for extended periods.
8. Plank Pose (Phalakasana)
   • Engages the core muscles intensely and can be modified to increase difficulty, leading to more calories burned.
9. Chaturanga Dandasana
   • Often part of a Vinyasa sequence, this pose resembles a low push-up and effectively strengthens the arm, shoulder, and core muscles.
10. Inversions
    • Poses like Headstand (Sirsasana) or Handstand (Adho Mukha Vrksasana) can increase circulation and engage multiple muscle groups.
11. Core Work with Yoga
    • Integrating poses like Boat Pose (Navasana) or Dolphin Plank can specifically target the abdominal muscles for increased calorie burn.
12. Combining Yoga with Cardio
    • To maximize calorie burning, consider pairing your yoga practice with cardio activities such as walking, jogging, or cycling.

Remember, while yoga is not typically the highest calorie-burning exercise, it can be an important part of a balanced fitness routine that promotes strength, flexibility, and mental well-being. To significantly increase calorie burn with yoga, focus on styles or sequences that are more physically demanding and maintain a consistent practice.

Calorie Burner Poses

Mountain Pose

Stand tall with feet in alignment and together,  shoulders at ease, weight evenly administered through your soles, and arms at sides. Take in a deep breath and lift your hands overhead, palms facing one another with arms straight. Reach up towards the sky with your fingertips.

Standing Forward Bend

From the mountain pose, breathe out, swinging your arms sideways as you swan dive forward, bending at hips till fingertips or palms touch the ground on either side of your feet; keep your fingers in line with your toes. (If your hamstrings or back feel overstretched, bend your knees.)

Think of pulling the crown of your head down and the backs of your legs towards the sky.

Forward Bend, Flat Back

Keep your feet together from the standing forward bend, and place fingertips on the ground near the outer edges of your feet, in line with your toes. Breathe in as you lift your trunk halfway up, keeping your back flat. Look forward, stretching your tailbone away from the top of your head.

If you feel overstretched in your hamstrings or lower back or can’t touch the ground, bend your knees and position your hands on your shins.

Last update on 2025-05-18 / Affiliate links / Images from Amazon Product Advertising API

Downward Dog

From forward, bend with a flat back, bend your knees, place your palms flat on the ground shoulder-width apart, and jump backward with both feet back, landing lightly in downward dog. Spread your fingers and make certain your feet are hip-width apart and parallel.

Stretch your tailbone up and away from your hands and your heels towards the ground.

Reverse this series back to the beginning.

Bring your legs towards your hands and straighten your legs, returning to the forward bend with a flat back. Drop your head and return to the standing forward bend, then to the mountain pose, sweeping the arms out to the sides and overhead to finish the main series.

Every time you finish this workout, add a fresh challenge series until you’ve incorporated all the moves. Every full sequence will take about

15 minutes.

Calorie Count

The total of calories you burn in a common yoga session may deviate widely, depending on what form of yoga you decide to practice. As luck would have it, most gyms provide an exciting range of yoga classes to improve your fitness and add variety to your routine.

Here are a few of the most popular forms and the median amount of calories you might burn during a sixty-minute class:

Hatha Yoga

Hatha yoga is the most known form of yoga for Westerners and the sort commonly taught in beginner-level courses. Hatha yoga accents breath control and flowing poses.

You can expect to burn one hundred seventy-five calories per hour or the same total of calories you would burn by walking two miles in 60 minutes.

Ashtanga Yoga

Ashtanga yoga is a bit more intense than Hatha yoga; however, it still emphasizes breath control and flowing poses. The common class has a series of six poses that increase in difficulty.

A common Ashtanga class will burn three hundred calories in 60 minutes, like walking four miles in 1 hour.

Power Yoga

Power yoga is a Westernized sort of Ashtanga yoga, which moves promptly between postures to increase your pulse rate. Because of this, many classes commonly last thirty to forty-five minutes instead of sixty. The calories burned are almost the same as a full sixty-minute Ashtanga class.

Vinyasa Yoga

Vinyasa yoga is commonly combined with the Ashtanga form to produce one dynamic class. The accent is placed on flowing from one posture to the next, especially during the add-ons.

Vinyasa classes commonly burn 445 calories per 60 minutes, like jogging slowly for 60 minutes.

Hot Yoga

Hot Yoga is performed in a room heated up to 105 degrees and with a humidity of 40%. This assures that you will sweat a lot as you do the twenty-six postures in a common class.

One hot yoga session burns 630 calories per 60 minutes, the same as swimming the butterfly for 60 minutes.

Many practitioners who utilize yoga as their principal form of cardio opt for higher-intensity classes and aim to do the class three times a week for a ninety-minute session.

If you wish to burn calories while doing yoga, go for the more intense classes and work at “growing” or stretching into every pose perpetually throughout the class.

Wrapping Up

Studies demonstrate that individuals who find an exercise they love will stick with it and make it a part of their routines more readily than individuals who feel coerced into exercise they don’t love.

If yoga is your preferred form of exercise,  discover ways to increase your burned calories and make it your principal cardio routine.

You’ll reap the additional benefits of increased muscle tone, core stability, lessened stress, and a vigorous cardio workout.