When you were a beginner in yoga, you were likely to feel unsure about what to expect in a beginner yoga class on your first day. Many people feel confused about what to expect, which leads them to search for information about beginner yoga classes. So, this article through the Dalili Medical Guide website will help you discover the secrets and find the right class for you.

**What is yoga?**

At first glance, it may seem that yoga focuses primarily on flexibility or acrobatic skills, but when we look at the meaning of the word "yoga", we find something much deeper.

The word "yoga" comes from Sanskrit, the ancient language of India. Sanskrit has a relationship with Indian culture similar to Latin's relationship with European culture. It is the traditional language used in writings and poetry in ancient India, and is still used today in rituals and practices associated with the Hindu religion.

The word "yoga" has been interpreted in many ways, but there are three common meanings for it, each of which reflects a different aspect of yoga practice.

1. **Union**
Yoga is often directly translated as “union.” It refers to the union of the separate self with the divine or higher consciousness. In yogic philosophy, the divine is considered to be the true nature of each individual at their deepest level of consciousness.

This concept can also be used more practically to refer to union between different types of people, between humans and animals, and between individuals and their environment. For many, this type of union is necessary to achieve a higher state of union with the divine.

It can also refer to the union of the body, mind, and spirit of the individual. This is what we seek to achieve through the postures and breathing practices that have become associated with modern yoga.

**2. Concentration**
Yoga is closely related to the concept of “samadhi,” which roughly translates to “concentration.” At its core, samadhi means being completely immersed in the present moment. Traditionally, this concept is reinforced through a variety of meditation practices, but the true test of concentration is the ability to be present in the moment during the various activities of daily life. Whether you’re standing in line at the bank, sitting in traffic, or cooking dinner, every aspect of our lives presents an opportunity to practice yoga.

**3. Control**
In practice, yoga helps us develop control over our bodies and minds, enabling us to live life in a focused way and strive for the different levels of union mentioned above. All of the different techniques mentioned here are aimed at helping us enhance this control.

**Can beginners practice yoga?**
Yes, beginners can easily start practicing yoga, as the exercises can be modified to suit their fitness level.

**Can yoga help with weight loss?**
Yes, yoga can help with weight loss by increasing calorie burn and improving fitness.

**Can yoga be practiced during pregnancy?**
Yes, pregnant women can practice yoga, provided they consult their doctor to ensure their safety and the safety of their fetus.

**Can yoga improve sleep?**

Yes, yoga helps to relax and calm the mind, which facilitates sleep and improves the quality of sleep.

Can yoga be practiced without equipment?

Yes, yoga can be practiced without equipment, but using some tools like a mat can make the practice more comfortable.

How much time should we devote to yoga?

Now that you know what to do, you may wonder how long to practice. There is no one-size-fits-all answer, as everyone’s goals and needs vary. However, here’s a general guide:

If you’re a beginner, it’s best to start with short sessions of 15 to 30 minutes. This will help you get to know the poses and build your stamina.

When you feel comfortable with the practice, you can consider increasing the duration to between 45 minutes and an hour. This will give you enough time to explore a variety of poses and work on improving your flexibility and strength.

For those with experience, yoga sessions that last 60 minutes or more provide a deep practice and allow for the integration of advanced techniques. You can divide your time between poses, breathing, and meditation.

It’s better to practice shorter sessions on a regular basis than longer sessions sporadically, as regularity helps you improve your level continuously.

**How ​​often is it recommended to practice yoga?**

 

The frequency of your yoga practice depends on several factors, such as your level of experience, your goals, and your availability of time. Here are some general recommendations:

- If you are a beginner, it is best to practice yoga 2-3 days a week. The goal here is to adapt to the practice and form a new habit.
- After that, you can consider increasing the number of sessions to 4-6 days a week. This will help you strengthen your practice and provide you with more opportunities to explore different yoga styles and techniques.
- While it is important to establish a routine, you should also listen to your body. If you feel tired or overstressed, do not hesitate to give yourself time to recover. Consistency is important, but so is balance.

**How ​​long does it take to learn yoga?**

 

The question of how long it takes to learn yoga is common among beginners to the practice. However, the answer varies from person to person. Here are some of the key factors that influence the time it takes to learn yoga and reap its benefits:

- **Previous experience:** People who have practiced other types of exercises or have experience in activities that require flexibility and focus learn the basics of yoga faster.

- **Consistency and repetition:** As mentioned earlier, consistency is key. Regular practice, even in short sessions, helps speed up the learning process.
**Personal goals**
The time it takes to achieve results in yoga depends on your personal goals. If you are seekingJust to improve your flexibility and reduce stress levels, you may notice benefits within a few weeks. If you’re aiming to master more advanced poses or delve deeper into the philosophy of yoga, it will take longer.

**Flexibility and Core Strength**
Your level of flexibility and physical strength can impact the time it takes to learn yoga. People who are more flexible will find it easier to get into ideal poses, while those who struggle with movement will need to set aside extra time.

**Education and Guidance**
The quality of instruction and guidance you receive plays a significant role in your experience. Participating in professionally organized classes or following high-quality online educational programs can make a big difference to your learning process by providing the right guidance.

**What are the benefits of yoga?**

Yoga is a healing system that combines theory and practice, aiming to enhance strength, awareness, and harmony between mind and body. Some types of yoga focus on relaxing the body, while others focus on increasing focus or improving muscle movement abilities. It’s worth noting that all types of yoga help regulate breathing and promote overall health. Some of the most prominent benefits of yoga:

The relaxation techniques in yoga help relieve chronic pain, such as:

Lower back pain.

Arthritis pain.

Headache.

Pain associated with carpal tunnel syndrome.
Relieve menstrual pain and premenstrual symptoms.
Contributes to promoting heart health and stimulating blood circulation.
Helps lower blood pressure.
Maintains a balanced metabolism.
Helps burn fat and reduce weight.
Increases breathing efficiency.
Enhances body flexibility, such as the back and shoulders.
Helps renew the body's energy and increase the feeling of vitality.
Enhances muscle strength.
Improves athletic performance.
Protects against injuries.
Helps manage psychological stress, which is known to have negative effects on the body and mind, as psychological stress can appear in several ways, such as back or neck pain, sleep problems, headaches, and difficulty concentrating. Practicing yoga:
Helps relieve anxiety and tension and promotes relaxation.
Reduces insomnia.
Provides mental clarity and psychological calm, relieves chronic stress patterns, relaxes the mind, and enhances concentration. Self-awareness of the body and soul is crucial, as it helps in early detection and treatment of diseases.

Yoga is also effective in developing coping skills and promoting a positive outlook on life. Unlike traditional methods of exercise, yoga combines meditation and breathing, which helps individuals improve their mental health.

What are the benefits of yoga exercises for pregnant women?

 

Yoga exercises have many benefits for pregnant women, including:

- Maintaining body shape.
- Improving blood flow.
- Strengthening muscles and increasing activity levels.
- Reducing stress and anxiety.
- Strengthening pelvic muscles.
- Dilating blood vessels.
- Strengthening the spiritual and physical bond between mother and child through daily practice.
- Strengthening and tightening the abdominal and lower back muscles, which helps the mother regain her correct posture after childbirth.

Yoga Poses for Beginners.

**Week 1: Warm-up exercises**

After completing the breathing exercises mentioned above, we will begin with some simple warm-up exercises that can be performed at the beginning of any yoga session. You can review the video below at any time if you need further clarification.

**Neck Stretches**

We’ll start with some simple neck stretches:

1. As you inhale, slowly lift your chin, stretching the front of your neck. As you exhale, lower your chin, stretching the back of your neck. Repeat five times.

2. As you exhale, lower your head to the left, stretching the right side of your neck. Inhale and return to center, and as you exhale, lower your head to the right, stretching the left side of your neck. Repeat five times.

3. Perform a full neck rotation, lowering your chin as you exhale and rising as you inhale. Make sure to rotate clockwise and then counterclockwise. Repeat three times in each direction.

Avoid over-moving your neck, and try to move within your normal range of motion.

**Seated Shoulder Stretch**

1. Place the fingers of both hands on your shoulders, with your elbows closed. As you inhale, lift your elbows up and in. As you exhale, separate and lower them, rotating through the full range of motion of the shoulder joint. Repeat this movement three times, then repeat three more times rotating in the opposite direction.

**Seated Spinal Warm-Ups**

1. Sit comfortably, then lift your chest and begin to extend your arms forward as far as you can while keeping your back straight. Hold this position for five breaths. Then, press your hands into the floor and push your tailbone back, which helps stretch your lower back. Hold this position for five more breaths, then return to the starting position.

2. This time, while bending forward, move your hands toward your left side, which helps stretch the right side of your back. Hold this position for three breaths, then repeat on the other side.

3. Keeping your spine straight, place your right hand on your left knee and your left hand on the floor behind you. Inhale here, then as you exhale, begin to gently twist to the left. Hold for three breaths, then inhale and return to center. Repeat on the other side.

**Standing Hip Warm-Ups**

1. Stand with your feet hip-width apart, then extend your arms out to the sides. Inhale here, and on the exhale, begin to bend to the right side, trying to reach your right hand toward your right leg, which helps stretch the left side of your body. On the inhale, return to the starting position and repeat on the other side. Repeat this sequence three times.

2. Start with your feet hip-width apart, then perform large circular movements with your feetEngage your hips. Repeat this movement three times in each direction. Then, widen your feet slightly and repeat three more times in each direction.

**Week 2: Basic Yoga Poses**

Now, let’s start introducing some simple poses to our practice. We’ll start all of these poses from tabletop position:

**Cat and Cow Pose**
Start in a tabletop position with your knees under your hips and your hands under your shoulders. As you inhale, rotate your tailbone up and back, lowering your belly toward the floor. Lift your chest and look slightly up.

As you exhale, pull your tailbone under your back, straighten your shoulder blades, and relax your head toward the floor.

Repeat this movement five times.

**Downward Facing Dog**
From a tabletop position, tuck your toes under you and lift your hips up and back. Press your hands into the floor, lengthen your spine, and begin to push your heels toward the floor. If it’s comfortable, you can bend each knee individually and make small movements as if you were walking with your legs.

Once you feel comfortable, begin to straighten your legs, pressing your heels toward the floor. You can also increase the stretch in your back by bending your knees slightly and pulling your chest toward the floor.

**Extended Child’s Pose**

Start in a tabletop position. Keep your knees wider than hip-width apart, and lower your tailbone toward your heels.

Reach your arms forward and place your hands on the floor with your palms facing up. Breathe deeply into your back, tightening your core with each inhale. Hold this position for five to ten long breaths.

**Plank Pose**
From a tabletop position, simply push your feet back until your body is straight from head to toe. Press firmly into the floor with your hands, spreading your shoulder blades wide. Keep your core stable and don’t forget to breathe. Hold this position for five breaths.

**Knee to Elbow**
Start in a plank position. On the inhale, inhale, and on the exhale, round your back and bring your right knee as close to your right elbow as possible. On the inhale, return to plank position. Repeat this movement on the left side, repeating the entire sequence three times.

**Week 3: Basic Yoga Poses**
We will now begin focusing on the spine and hips with some gentle backbends and twists:

**Cobra Pose**
Lie on your stomach. On the inhale, press the floor next to your ribcage and lift your chest forward while keeping your hips attached to the floor. On the exhale, lower your lower back. Repeat this movement several times, increasing the curve in your back a little each time. On the final time, hold the position for three breaths and then lower on the exhale.

**Three-Legged Dog**
Start in Downward Facing Dog Pose. On an inhale, lift your right foot up and back, pulling your right hamstring toward the back of the room, keeping your hips squared to the room. After holding the position for three breaths, bend your right knee and open your hips to the right side, extending the front of your right hip. Hold for three breaths and then return to Downward-Facing Dog on an exhale. Repeat on the other side.

**Threading the Needle Pose**
Lie on your back. Bend your left knee and place your foot on the floor, pulling your heel toward your left sit bone. Place your right heel across your left thigh and allow your knee to drop to the side.

If you don’t feel any pressure or tension in your knee, use your hands to wrap around your left thigh and pull your left knee toward your body, keeping your head and shoulders on the floor. Breathe deeply for five to ten breaths and then repeat on the other side.

**Reclining Twist**
Lie on your back. Bend your knees, placing your feet on the floor and pulling your heel toward your sit bone. Extend your arms out to the sides. Lift your hips and move them slightly to the left, allowing your knees to drop to the right side, gently settling into the floor. Hold for five to ten breaths and then repeat on the other side.

**Week 4: Simple Standing Pose**

We’re now going to practice some simple poses to build leg strength. Check out the video below for ideas on how to incorporate these poses into a flowing sequence!

**Warrior II**

Starting in Downward-Facing Dog, step your right foot forward between your hands, lowering your left heel to the floor and turning your foot out at a 90-degree angle. Stand in a long lunge, with your chest facing the side of the room, and extend your arms toward either end of the room. Hold for three to five breaths. As you exhale, place your hands on the floor and return to Downward-Facing Dog. Repeat on the other side.

**Triangle Pose**

From Warrior II, straighten your front leg while maintaining a slight bend in the knee. On an exhale, rotate your body to the right, reaching your right hand toward your leg and your left hand toward the ceiling. Try to keep your back straight and your chest open toward the side of the room. After five breaths, return to Warrior II on an inhale.

Repeat on the other side after moving through Downward Facing Dog.

**Side Angle Pose**
Start in Warrior II. On an inhale, place your right forearm on your right thigh and extend your left arm up and forward, stretching the left side of your body and opening your chest up. Hold for five breaths, then return to Warrior II on an inhale.

Repeat on the other side after moving through Downward Facing Dog.

**Half Moon Pose**
It’s best to have a yoga block nearby.

Start in Warrior II. Place your right hand on a yoga block 12 to 18 inches in front of your right foot. Begin shifting your weight to your right foot. On an inhale, lift your back leg off the floor and focus all your weight on your right foot and right hand. Open your hips and chest toward the side of the room and lift your back leg as high as you can. Remember to breathe! Hold for three to five breaths and return to theThe second quad on the exhale.

Repeat on the other side after moving through Downward Facing Dog.

Best Yoga for Beginners
The world of yoga is full of different types, making it easy to find the one that’s right for you. But some types of yoga are best for beginners trying yoga for the first time:

1- Restorative Yoga

Practicing yoga poses while staying in the pose for longer than other yoga classes, with the help of props to help you relax.

Involves slow, gentle stretching and relaxing exercises.
It’s a great option for beginners who want to try yoga without a lot of effort.

2- Hatha Yoga

This term is often used generically to describe yoga that focuses on moving your body. Hatha yoga classes range from simple to very advanced. If you come across this term, ask about the speed and difficulty of the classes.

3- Power Yoga

A powerful style of yoga designed to build strength. If you are in good physical condition but new to yoga, you may enjoy this type of practice.

4- Vinyasa or Flow Yoga
This type of yoga maintains continuous movement, moving from one pose to another directly. If the pace is fast, you may find it difficult to follow as a beginner, so slow flow classes are more suitable for beginners.

**5- Yin Yoga**

This practice involves holding poses for several minutes, allowing for deeper stretching exercises. Although this practice can be gentle, staying in poses for long periods can also be challenging.

**Iyengar Yoga**

In Iyengar Yoga, the focus is on regularity of body movements and postures, by regulating the breath using the pranayama technique, which helps control the breath during yoga practice, keeping the breath in sync with the body’s movements. Props such as bolsters, blankets, straps, the wall, and a chair are used. This method is usually taught without music and at a slower pace, which helps students perform the poses more deeply.

This type of yoga is suitable for all ages and levels, but may be especially suitable for older adults and people with limited mobility.

**Bikram Yoga**

Bikram Yoga includes 26 body postures and two breathing exercises. A session lasts for ninety minutes and is performed in a room that is 105 degrees Fahrenheit (about 40 degrees Celsius) with a relative humidity of 40%. The room should be well lit, with a mirror in front of the students to enable them to check that they are performing the poses correctly. It is important to note that there is no music during these sessions. Practicing yoga in a warm environment may help trainees perform the poses more deeply, improve blood circulation, and help detoxify the body.
**Jivamukti Yoga**

Jivamukti Yoga classes include a series of Sanskrit chants, as well as pranayama breathing exercises. Each class usually has a different theme or main idea, making this style of yoga an ideal combination of spiritual and physical exercise.

**Breathing for Beginners**

 

1. **Thoracic Breathing**

In the chest breathing technique, we focus on breathing throughout the entire torso.

Inhale slowly and deeply, being careful not to over-breathe or prolong the breaths too much.

When inhaling, we should feel the chest expand and the rib cage expand. With this expansion, we should also notice a feeling of expansion in the back and sides of the body. You can place your hand on the upper back to feel this expansion better.

Exhale gradually with control, trying to make the length of the exhalation approximately equal to the length of the inhalation. As you exhale, we should feel the rib cage contract and return towards the spine.
This type of breathing will help you strengthen your rib cage muscles and increase your breathing capacity.

2. **Abdominal Breathing**
In the abdominal breathing technique, we pull the diaphragm down into the abdominal cavity by moving the abdomen in and out while breathing. This type of breathing helps bring oxygen deep into the lungs, as blood tends to pool due to gravity, making it more effective than chest breathing, and it also helps relax the nervous system.

Inhale slowly and deeply, but this time, expand only through the abdomen and sides of the abdomen, making sure not to expand the rib cage.

**Controlled Breathing Technique**

Exhale in a controlled manner, pulling the abdomen towards the spine. Try to make the length of the exhalation approximately equal to the length of the inhalation.

**Sympathetic Breathing**

This is the complete breathing technique in yoga, which we call "sympathetic breathing". This type of breathing combines chest and abdominal breathing, which helps us lengthen and deepen the breath to the maximum.

In sympathetic breathing, we simultaneously expand through the abdomen and chest, giving us a feeling of stretching in the front and back of the body. When we exhale, we feel the chest expand while the abdomen moves towards the spine at the same time.

It can be helpful to initially place one hand on the chest and the other on the abdomen to get a sense of this expansion and contraction, and to make sure it is balanced between the upper and lower half of the torso.

**Yoga Tips for Beginners**

To practice yoga correctly and safely, follow these tips:

1. **Start slow**: Don’t try to do too many yoga poses at once. Start with short, easy poses, and gradually increase the duration and intensity of your exercises over time.

2. **Listen to your body**: Don’t force yourself into a pose that is difficult or painful, and take breaks when needed.

3. **Be patient**: It can take some time to see results, so don’t give up if you don’t see any improvements right away.

4. **Enjoy the experience**: You should beYoga is a fun experience, which will encourage you to continue and commit.

**Inform your trainer about injuries:** Don't forget to inform the trainer about any injuries or challenges you face, so that he can choose the appropriate exercises and poses for you, or provide you with tools and props that make it easier for you to practice the exercises.

**Search for beginners' classes:** Make sure the center offers classes specifically for beginners, whether in person or online, and inquire about the level of difficulty and speed of the classes before joining.

**Yoga tips and advice for beginners:**
If you are a beginner in yoga, here are some tips and advice that may help you in your first experience:

1. **Taking notes:**
During yoga classes, you will receive a lot of information and advice that is preferable to record and remember, such as your favorite yoga poses, breathing techniques, and tips on nutrition, correct posture, and walking. It is important not to forget this information provided by the trainer.

2. **Dedicate a place to practice yoga at home:**
Even if you attend group classes, it is preferable to also practice yoga in your own environment. You can practice postures and flexibility between classes at the center, but you can also practice more at home. Many people who attend weekly yoga classes make it an essential part of their lives, practicing at home in the morning, evening, and even on weekends.

3. **Set goals:**
Each person’s training routine depends largely on the goals they are trying to achieve. So, clearly define:
- The time you want to devote to training.
- The techniques you want to focus on.
- Your physical weaknesses and the physical and psychological goals you are trying to achieve.

4. **Attention to yourself:**
Breathing is a powerful tool for managing stress. In yoga classes for beginners, you will learn how to use this tool and develop your awareness of breathing, which helps you control emotions such as anxiety and stress. The goal is to turn breathing exercises into a daily habit, even outside the center where you are learning yoga, and make them an integral part of your daily lifestyle.

5. Arrive early to yoga classes
Try to arrive to your yoga class 10-15 minutes before it starts. Arriving at the last minute is not ideal, as it gives you enough time to prepare physically and relax, which helps you get rid of the stresses of the day before the class starts.

6. Practice yoga on an empty stomach
It is best to attend a yoga class on an empty stomach, so it is recommended that there is a period of two and a half to three hours after eating. Practicing yoga in this case ensures a more comfortable and effective experience.

7. Listen to your body
Although yoga poses require some stretching of the tissues, they should not cause pain. If you suffer from an injury, it is best to consult a trainer about how to avoid putting pressure on your body to avoid pain during the exercises.

8. Avoid competition
Yoga is a non-competitive activity, so you should avoid comparing your performance to others in terms of the quality of movements or flexibility. Compare your progress with your previous achievements instead of comparing yourself to others, as putting pressure on yourself can lead to injuries.

9. Do not practice yoga alone
If you practice yoga at home through videos or books, it is sometimes preferable to join group classes or hire a professional trainer. Having a qualified person to monitor you helps correct your movements and postures, which can be difficult when practicing alone.
**10. Relaxation**
It is essential to allocate ten minutes to relax before the end of the training, as this relaxation helps the muscles, joints and tendons recover from the stress resulting from the various postures practiced during this type of sport.

**Practicing yoga at home**
Choose a comfortable and quiet place to practice yoga. If you have an extra room that can be allocated for this purpose, this would be ideal. Spread out a yoga mat and preferably leave it ready for use, as this encourages frequent yoga practice.
Practicing yoga does not require a lot of equipment, all you need is a non-slip yoga mat.
It is important to take safety precautions to avoid injuries, so you should not push yourself and exceed the limits, especially in sensitive areas such as the knees, hips, spine and neck. If you feel any pain, it is advisable to adjust the position or get out of it if necessary, without using force.

It is preferable to warm up well before starting yoga movements, and make sure to take the correct positions in all positions.

Choose the type of yoga that is right for you by asking some questions, such as why you practice yoga and what your body or mind needs from it.
It is advisable to practice yoga regularly and enjoyably, even if it is once a week, and increasing the frequency depends on your individual abilities. If you have a specific goal, practicing yoga three times a week is excellent to achieve it. Therefore, it is important to set realistic goals that can be achieved, as even practicing yoga for 10 minutes is beneficial.