A Journey Beyond Flexibility
When people begin their yoga journey, they’re often surprised by the extensive benefits beyond physical flexibility.
Yoga is not just an exercise; it’s a philosophy and a way of life.
In this short guide, you’ll learn basics you need to start your transformative journey with yoga.
From improved mental health to enhanced flexibility, yoga offers a path to achieving holistic well-being.
There is a common misconception that only the most flexible and physically fit can practice yoga.
In reality, those who struggle with flexibility stand to gain the most from it. Continue reading to see how easy it is to begin your yoga practice today.
What Is Yoga?
Yoga comes from the Sanskrit word “Yuji,” meaning “to bind.” While often viewed as a form of exercise, yoga is also a discipline.
Practitioners are referred to as yogis (male) or yoginis (female).
Yoga’s roots can be traced back to the 5th or 6th century BCE, and over time, it has evolved and adapted.
Around 2,000 years ago, the sage Patanjali introduced the eight limbs of yoga in a text called the Yoga Sutra. These limbs represent different stages of yoga practice:
- Yamas – Restraints
- Niyamas – Observances
- Asana – Postures
- Pranayama – Breathing
- Pratyahara – Withdrawal of the senses
- Dharana – Concentration
- Dhyana – Meditation
- Samadhi – Absorption
As practitioners progress through these limbs, the ultimate goal is liberation and enlightenment.
The final step of any yoga session often ends in Savasana, a pose symbolizing calmness and surrender.
In this pose, you lie down with arms and legs comfortably spread and focus on breathing, letting go of stress and tension.
Today, most modern yoga practice focuses on the limb Asana, or physical postures.
These poses not only build strength and stamina but also connect the physical and mental body.
Although yoga has spiritual elements, it does not require adherence to any religious beliefs; it is a philosophy of living.
Yoga uses the mind, body, and breath to center and unite as one functioning unit to reach peace and liberation.
Beyond increased flexibility and physical health, yoga also strengthens the mind.
The Many Benefits of Yoga
One of the reasons yoga is so popular is the wide range of benefits it offers. The rewards of practicing yoga are personal and unique to each individual.
It’s more than executing poses—it’s about being in the moment and focusing on both body and mind.
Here are some of the benefits you may experience from starting a yoga routine:
- Improved brain health: Yoga boosts blood flow to the brain, delivering more oxygen, improving memory, and enhancing focus.
- Heart health: By improving blood circulation and lowering blood pressure, yoga can reduce the risk of heart disease.
- Better posture: Yoga stretches the spine and builds strength, encouraging proper posture.
- Relief from chronic pain: Yoga’s gentle movements can reduce inflammation, improve blood flow, and relax the nervous system, alleviating pain.
- Boosted immunity: Controlled breathing and movements stimulate circulation, heart rate, and concentration, which can enhance your immune system.
- Enhanced mental health: Mindfulness during yoga promotes self-awareness and acceptance, leading to increased confidence and emotional well-being.
- Better sleep: Yoga, particularly in the morning, can improve the quality and duration of sleep. Avoid practicing late in the day to prevent an energy surge that could interfere with rest.
- Increased flexibility: Flexibility is one of the most notable benefits of yoga, and it contributes to a variety of other health advantages.
If you’re looking to improve your health and increase flexibility, yoga is a simple, accessible practice that can be easily incorporated into your life.
Common Yoga Questions and Answers for Beginners
Before you dive into yoga, it’s important to understand the basics. Yoga isn’t just about physical movements—it’s about taking a new approach to exercise and life.
Here are answers to some common questions that new yogis and yoginis often ask:
Who is yoga for?
Yoga is for everyone. All poses can be modified or avoided based on your abilities.
Over time, your strength, balance, and flexibility will improve, regardless of where you start.
How long should I practice each day and how often?
Yoga can be tailored to your schedule and needs. For beginners, practicing three times a week for 20 minutes is a good start.
Even five minutes a day can make a difference.
When is the best time to practice yoga?
Yoga is best practiced two to three hours after a meal, with mornings being ideal. Twisting, bending, and concentrating can be challenging on a full stomach.
What is om-ing and why is it important?
Om-ing is a vibration sound that helps relax the body and mind.
It connects us to the natural rhythms of the world and is commonly practiced at the beginning and end of yoga sessions.
I’m not flexible. Should I still do yoga?
Absolutely! Yoga is designed to improve flexibility, so not being flexible is the perfect reason to start.
Over time, your flexibility will increase, along with other physical and mental benefits.
Do yoga instructors have to touch me during class?
Instructors may offer hands-on adjustments to help you achieve proper form. If you’re uncomfortable with being touched, simply inform your instructor beforehand.
Do I need to follow a specific diet to practice yoga?
While some yogis follow a vegetarian diet as part of the Ahimsa principle (non-harming), it’s not required. You can practice yoga regardless of your diet.
Getting Started with Yoga: What You Need
Starting yoga is easy and doesn’t require much equipment.
However, certain items can enhance your experience, especially if you have specific needs, such as pregnancy or balance issues. Here’s how to begin:
1. How to Get Started
- Patience and Acceptance: Yoga is a journey, and no one masters it immediately. Be patient with your body and accept where you are. Yoga is about your overall state of being, not just executing the perfect pose.
- Find a Class: Local or online classes can help you learn proper form and technique. YouTube offers a variety of free yoga classes for all skill levels.
- Breathwork: Yoga involves more than poses—breathing is a key component. Proper breathwork reduces stress and removes negative energy.
- Do Your Research: Learn what you need to get started and consult with your doctor if you have any concerns. Yoga is generally safe, but it’s important to ensure you’re practicing in a healthy way.
2. Useful Items for Yoga
- Yoga Mat: Provides stability and protection during poses.
- Proper Clothing: Wear form-fitting, breathable attire to allow for a wide range of motion.
- Optional Equipment: Items like yoga blocks, straps, and blankets can assist with alignment and make poses more accessible.
Different Types of Yoga
Yoga has evolved over centuries, resulting in various types to suit different needs and preferences. Common styles include:
- Hatha Yoga: Focuses on physical poses and strength building.
- Yin Yoga: A slower-paced practice that emphasizes meditation and deep stretches.
- Ashtanga Yoga: A structured routine that requires mastery of each pose before advancing.
- Vinyasa Yoga: A faster-paced version of Hatha that integrates breathwork.
Most classes focus on Hatha Yoga, which is ideal for beginners looking to improve flexibility.
Ashtanga Yoga is great for those wanting a more advanced, structured practice.
The Importance of Flexibility
Flexibility is essential for everyday activities, from getting out of bed to reaching for a glass of water. If you struggle with these tasks, yoga can help.
The benefits of increased flexibility include:
- Better mobility and posture
- Improved balance and joint health
- Reduced risk of injury
- Enhanced core strength
- Relaxed muscles and fewer aches and pains
How Yoga Improves Flexibility
Yoga improves flexibility by:
- Stretching Muscles and Joints: Consistent stretching increases range of motion and relaxes muscles.
- Targeting Specific Areas: Yoga poses can be customized to focus on areas of tightness or discomfort.
- Customizable Routines: Yoga routines can be adapted to your needs and abilities, preventing injury while still increasing flexibility.
Top 10 Yoga Poses for Flexibility
Here are 10 poses that can help you increase flexibility. Always consult your doctor before beginning any new exercise regimen:
- Big Toe Pose
- Bound Angle Pose
- Child’s Pose
- Cow Face Pose
- Downward-Facing Dog
- Garland Pose
- Bow Pose
- Warrior I Pose
- Triangle Pose
- Crescent Lunge
Yoga offers countless benefits for both the body and mind. By practicing regularly, you can increase flexibility, reduce stress, and enhance your overall well-being.
Whether you’re a beginner or looking to deepen your practice, yoga provides a holistic path to achieving a happier, healthier life.