Yoga for Beginners: A Step-by-Step Guide to Getting Started

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Written by Yoga Mentor Keshav, with facts sourced from Ancient Indian Ayurvedic and Yogic Textbooks, as well as scientific research.

Discover the benefits of yoga, explore various yoga styles, and embark on a step-by-step journey to kickstart your regular practice. A regular yoga practice can help in so many ways to keep us physically and mentally strong.

Yoga for Beginners

We will provide a comprehensive overview of yoga for beginners, including the benefits of yoga, the different types of yoga, and a step by step guide on how to get started with a regular practice.

Benefits of Yoga

Research-backed evidence showcases the extensive positive impact of yoga on both physical health and overall well-being, so its effects are widespread. Evidence. 

Yoga practice is good for you! It can keep your heart healthy, fight off sickness, make your back feel better, and even help you manage stress eating. Evidence. 

Several studies show that the more frequently you practice yoga, the more you experience positive emotions, along with greater satisfaction in life, joy, energy, improved quality of life, and an enhanced sense of well-being. Evidence. .

Different Types of Yoga

There are several types of yoga that you can choose from. Some of the most common types include:

Yoga StyleDescription
Hatha YogaThe foundation of all yoga styles, Hatha Yoga, a foundational form of yoga, encompasses physical postures (asanas), breath control (pranayama), and six purification techniques known as Shatkarmas. These techniques include Neti, Dhauti, Nauli, Basti, Kapalabhati, and Trataka. 
Ashtanga YogaAshtanga Yoga follows the Eight Limbs of Yoga, consisting of Yama, Niyama , Asana, Pranayama,  Pratyahara, Dharana, Dhyana , and Samadhi. Each limb contributes to a holistic path of self-discovery and spiritual growth.
Shivanand YogaEmphasizing relaxation and rejuvenation, Shivanand Yoga incorporates asanas, pranayama, meditation, and chanting to promote holistic well-being.
Iyengar YogaKnown for its precision and use of props, Iyengar Yoga emphasizes alignment and proper posture to improve flexibility, strength, and stability.
Jnana YogaA path of self-knowledge and enlightenment, Jnana (Gyan) Yoga focuses on intellectual inquiry, study, and introspection to attain spiritual understanding.
Bhakti YogaA path of devotion and love, Bhakti Yoga involves practices like chanting, singing, and prayer to cultivate a deep connection with the divine.
Power YogaA vigorous and athletic style, Power Yoga combines dynamic postures, flowing sequences, and strength training to build strength, flexibility, and cardiovascular fitness.
Vinyasa YogaA dynamic and flowing style, Vinyasa links postures together with breath, creating a continuous and energizing practice.
Yin YogaA slow-paced and meditative style, Yin Yoga focuses on holding postures for longer periods to target connective tissues and promote deep relaxation.

You can learn more about these styles by signing up for Online Yoga Classes.

A Sep by Step Guide: Getting Started with Yoga

Starting with yoga might seem intimidating at first, but don’t worry. Here are some steps to help you get started:

Understand Your Body: Before you start practicing yoga, it’s essential to understand your body’s capabilities. If you have any medical conditions or injuries, consult with a healthcare professional before starting a yoga practice.

It is also advisable to do your regular full body health checkup before you start your Yoga practice.

This will help you to find out any disease you may have.

Discuss these medical conditions with your Yoga Instructor before you start your Yoga practice. 

Know Three Doshas: Understand your body type and find out which dosha or body type or constitution of body you have. This Three Dosha Quiz can help you to find out your Ayurvedic Dosha.

Choose the Right Style for You: As mentioned above, there are several types of yoga. Choose a style that aligns with your fitness level and goals as per your dosha type.

A personalized yoga plan designed for your health goals can greatly improve your overall well-being. Tailored to your specific needs, this curated program includes customized poses to enhance both physical fitness and mental wellness.

This Yoga Flow gives strength and Flexibility.

Choose an Experienced Yoga Instructor: A seasoned yoga instructor plays a pivotal role in your yoga journey, guiding you through postures, breathing techniques, and the underlying philosophy of yoga.

Yoga for Beginners - Experienced Yoga Teacher
Experienced Yoga Teacher

An experienced yoga teacher guides you based on your needs and body type.

Start with Basic Poses: Begin with basic stretching poses like Tadasana, Triyak Tadasana and Kati Chakrasana pose.

Warrior Pose
Virbhadrasana – Warrior Pose

Yoga Poses for Beginners : Simple and Easy Yoga Sequences

You can start with these yoga sequences designed for beginners. Cultivate balance, flexibility, strength and inner peace as you gracefully flow through the transformative essence of yoga.

Standing Poses:

Tadasana (Mountain Pose)
Triyak Tadasana (Swaying Palm Tree Pose)
Trikonasana (Tringle Pose)
Vrikshasana (Tree Pose)
Virbhadrasana (Warrior Pose)
Suryanamaskara (Sun Salutation)

Sitting Poses:

Vakrasana (Twisted Pose)
Setubandhasana (Bridge Pose)
Supta Pawanmuktasana (Leg Lock Pose)
Suptaudarakarshana (Sleeping Abdominal Stretch Pose)

Breathing Practices:

Anulom Vilom (Alternate Breathing)
Ujjayi Pranayama (The Psychic Breath)
Bhastrika Pranayama (Bellows Breath)

Relaxation and Meditation:

Yog Nidra

This yoga sequence has perfect balance of stretching, strength, stability, mindfulness and relaxation.

Immerse yourself in standing poses like Tadasana, Triyak Tadasana, Trikonasana, Vrikshasana, Virbhadrasana, and the revitalizing Suryanamaskara.

Transition into grounding sitting poses such as Vakrasana, Setubandhasana, Pawanmuktasana, and Suptaudarakarshana.

Explore mindful breathing with Anulom Vilom, Ujjayi, and Bhastrika. Finally, find tranquillity in Yog Nidra and meditation, allowing your practice to rejuvenate both body and mind.

Choose your Yoga Style

Join a Class or Practice at Home: You can join a local yoga class or practice at home using online platforms like My Yoga Ayurveda.

Be Consistent: Consistency is key in yoga. Try to set aside a specific time each day for your practice.

Listen to Your Body: Always listen to your body during practice. If a pose causes pain or discomfort, modify it or skip it entirely.


Yoga is an excellent way to improve both physical health and mental well-being. Whether you’re looking to increase flexibility, reduce stress, or simply try something new, yoga offers numerous benefits. Remember to start slow, listen to your body, and most importantly – enjoy the journey!

Frequently Asked Questions

Can I do yoga at home?

Yes! There are many online platforms like My Yoga Ayurveda that offer online classes for all levels.

How often should I do yoga?

For beginners, it’s recommended to start with five times per week. As you get more comfortable, you can increase the frequency.

Do I need any special equipment for yoga?

All you really need is a yoga mat. Some people also use props like blocks or straps to help with certain poses.

Can I do yoga if I’m not flexible?

Absolutely! Yoga is for everyone, regardless of flexibility level. In fact, practicing yoga regularly can help improve flexibility over time.

What should I wear for yoga?

Wear something comfortable that allows for movement. Most people wear leggings or shorts, T-shirts and a fitted top.

Remember that every journey starts with a single step. So take that first step today and embark on your yoga journey!

How can I improve my yoga practice?

To enhance your yoga practice, focus on consistency, listen to your body, and gradually challenge yourself with more advanced poses. Consider joining a class with an experienced instructor, and explore different styles to keep your practice dynamic.

For more information on different types of online classes available check out our Yoga Classes page.

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