Comscore Beacon

Yoga For Beginners

Page 2 of 2

basic poses

There are about 1,300 documented yoga asana or poses. You only need to know a few of them to get started.

Bharadvajasana I (Bharadvaja's Twist)

This pose is a great stretch for the back and abdomen. If your back is stiff from hours in a chair, this will loosen it right up.

Bhujangasana (Cobra Pose)

The Cobra Pose will flex that spine and stretch out those abs.

Adho Mukha Svanasana (Downward-Facing Dog)

Downward-Facing Dog is one of the first poses you'll learn. It's a killer hamstring stretch and is great for stress relief.

Garudasana (Eagle Pose)

The pretzel-like Eagle Pose may be a bit much for beginners, but you may want to give it a try after you've taken your first class or two. It requires strength, endurance and flexibility and is great for the shoulders and thighs.

Bakasana (Crane Pose)

Only advanced students should try the Crane Pose. If you feel like it, give it a try. It requires great strength, balance and endurance. Master this pose and you'll be as strong or stronger than all those meatheads at the gym.

health and mental benefits

Develop strong back muscles.

Yoga can work wonders for joint and muscle pain. A 1994 study published in the Journal of Rheumatology found that yoga increased range of motion and decreased pain in people who suffer from osteoarthritis of the hands.

Increase your muscle definition.

Yoga also makes you strong, specifically around the mid-section. Many poses focus on strengthening the muscles around the spine and throughout the abdomen. Practicing yoga can yield drastic improvements in muscle strength in the limbs.

Relieves stress.

The main health benefit of yoga lies in its ability to relieve stress. A stress-free human being is more likely to recovery from injury, fend off illness and infection, maintain a stable weight, and build and maintain muscle mass. Reducing stress can also reduce blood pressure, which can do wonders for cardiovascular health.

Sharpen your mind.

Your mind can also benefit from a yoga class. Concentration is key to every form of yoga and regular practice can increase awareness and attention.

getting started

So, you'd like to give yoga a try? What is the best form of yoga to practice? Where should you go to learn? Hatha Yoga is the most common and perhaps the easiest form to learn. There are millions of books, Web sites and guides to yoga, but it's probably a good idea to start with a class and learn the poses under the guidance of a yogi.

Look for a small class with a few students and an instructor you're comfortable with. Many classes have students of every level, beginner and advanced.

tips for yoga


Yoga is as much an exercise of the mind as it is an exercise of the body.

Breathe deep.

That burning when you stretch is your muscles crying out for oxygen. Give it to them.

Breathe naturally.

When you inhale, your stomach and chest expand. When you exhale, they deflate. Set a steady rhythm during your workout, don't breathe sporadically.

Balance well.

Your center of gravity is right around your belly button. Keep that over your weight-bearing leg or arm and you'll stay upright.

train your body

Don't be intimidated by yoga. If you'd like to learn more, head to your local yoga school. It could lead to an easier life, stronger, more flexible muscles and a happier you.


Show comments