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There are many great reasons to add yoga to your exercise routine. Yoga improves muscle tone, flexibility, and balance, and it helps you relax and reduce stress. Additionally, research has shown that practising yoga decreases stress, anxiety, depression, and chronic pain, improves sleep quality and overall immune system, and enhances overall well-being.


In this article, you can learn more about what yoga is for beginners, how to practise yoga on a daily basis, the benefits of doing yoga for the mind and body, and precautions to take while doing yoga asanas for beginners.

What is Yoga?

Those who are novices at yoga may feel a tad intimidated. It's challenging to know where you should begin your yoga journey, but there is no need to fret as this article works as a guide to get you with how to perform yoga poses for beginners and all you need to know about how to begin.


Yoga, in its entirety, consists of a large number of spiritual practises and techniques that are aimed at the integration of the spirit, the mind, and the body. Yoga, in its highest form, aims at enlightenment or blending with the universe, so to speak. Yoga has a great many paths, and in its typical method of practice, constitutes what is called ‘Hatha Yoga’. Different paths have different techniques. Nonetheless, the ultimate goal of all these is a unified sense of self and spiritual enlightenment. The spirit-mind-body union is achieved through various asanas of yoga postures and poses. Additionally, yoga breathing techniques (pranayama) and body gestures (mudra) also have their place in attaining yoga goals. Modern yoga, as it is practised today, and which starts right from the yoga asanas for beginners, does not focus on esoteric characteristics of the ancient practice. Instead, yoga physical poses and postures are stressed upon.

What is yoga for beginners?

Regardless of your aims and intentions, yoga has been proven as a great form of physical and mental exercise, so anyone can start practising it without concern. In case you are bothered about your own state of flexibility, it may be a good idea to start with yoga poses for beginners in a gradual and gentle manner. Until you build up flexibility and strength, you shouldn’t graduate to the more challenging exercises. In case you are already relatively flexible and fit, you may be ready to start a regular class that teaches Hatha Yoga. Nonetheless, it's important to remember that yoga for beginners at home familiarises you with basic yoga postures, building endurance to move ahead. Slow and steady is the way to begin yoga.

How to Practise Yoga

Typically performed bare feet on a yoga mat, yoga asanas for beginners or anyone else, require clothing that lets you move and stretch without restrictions. You can buy clothing that is especially suited to yoga, but putting a comfortable outfit together shouldn’t be too hard when you’re just starting out. If you join a yoga class, you may get the benefits of props, like blocks and straps, but you don’t need these as a beginner. In case you do, you can always use scarves or a pile of books at home. Coming to your very first session, you should begin with some straightforward simple exercises. After you feel comfortable with basic postures, you can advance to more challenging routines. While you do all this, ensure that you follow the vital components of practising yoga - meditation, breathing, asanas, relaxation and intention. Morning yoga for beginners is ideal as it sets your metabolism right to take you through the day ahead.

How often should I do yoga?

For beginners, managing to do yoga at home 3 times a week will show significant results. Improvements regarding your flexibility, motion range, balance, strength and inner peace will be exhibited soon. Moreover, you will feel a positive change in your state of well being overall. You can begin with sessions of around 20 minutes and slowly progress to 45-minute sessions. Nonetheless, don’t be too worried if you cannot achieve this very early on as there is no hard and fast rule as far as yoga is concerned. One thing that will stand you in good stead is to keep in mind that yoga works over time, but works to your advantage.

Benefits of Yoga

The advantages you get from doing yoga are limitless. If you practice yoga, even in the form of yoga asanas for beginners, you will see changes that benefit your state of mind and your physical being. Here are the perks you get by doing yoga:


  • Teaches discipline and mindfulness

  • Reduces stress and promotes relaxation

  • Improves the quality of sleep

  • Boosts your immune system

  • Heals common aches and pains, and does wonders to alleviate back pain

  • Helps you lose weight

  • Maintains muscle, organ and joint health

  • Helps to prevent you from being afflicted with heart disease, diabetes and autoimmune diseases

  • Yoga improves flexibility, stamina, balance, your movement range, motion and strength

Precautions to Take While Doing Yoga For Beginners

When you start doing yoga poses for beginners, you should be aware of certain precautions. These will only enhance your experience and result in more advantages for you. Here are some precautions to be mindful of:


  • You should perform yoga only if you are relaxed. Yoga should not be undertaken while in a condition of exhaustion or illness.

  • Never undertake yoga activities quickly. Yoga should be done slowly and as prescribed.

  • Perform yoga after a few hours of eating meals - you should wait at least 2 to 3 hours before doing yoga asanas.

  • Just as you shouldn’t eat soon after your yoga session, it is not advisable to drink water immediately. It is recommended that you wait for a half hour.

  • After doing yoga asanas for beginners, do not undertake a strenuous exercise routine.

  • Consult your doctor before you start yoga, and this is essential if you have a pre-existing health condition.


Yoga is a practice that you can take up to keep yourself in good shape. With yoga it is important that you practice it regularly and not occasionally. If done regularly, yoga can really help you maintain your good health and balance your BFM or body fat mass, which is the percentage of fat in your body. But, in this uncertain world you can never be sure, and that is why, to secure your wealth in case of medical emergencies you should opt for a good health insurance policy. You can do so from the comfort of your home, just go to the Bajaj Markets portal and browse through the various health insurance plans available, and select the one that suits your needs.



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FAQs On Yoga For Beginners

When done with the right principles in mind and the right techniques, yoga has no ill effects, only positive benefits for overall health.

You should know that yoga will benefit mind and body health, and practising yoga regularly will reap great benefits eventually.

While yoga is good for everyone and one can start anytime, in case you have a health concern, you should consult your physician before you begin. 

Yoga involves the movement and action of many imbs in your body. Thus, you need to be hydrated while doing yoga, and wear clothes that are comfortable and don’t constrict your movements. 

Yes, it is an activity that maintains positive health of the mind and body. If done regularly, yoga has great health benefits and will help to keep your body toned and your mind free from stress. 

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