Yoga lessons for beginners at home

The first types of yoga appeared back in the tenth century in India. It helps to develop flexibility and endurance in ourselves, as well as find harmony with ourselves and the world that surrounds us.

For Hindus, yoga is one way to get closer to God. But for others, it has long ceased to be a part or element of religion. This type of physical activity is considered one of the best, since it helps to achieve inner peace, improve health. Before paying for a course in special institutions (although not everyone has such an opportunity), it is better to try doing yoga on your own. You can read about yoga lessons at home for beginners in this article.

Yoga class

Reasons to Start Yoga

Why do people decide to seriously do yoga? There may be a lot of reasons, and they are all different:

  • The desire to lose weight.
  • Cure any specific disease and maintain your health.
  • Get rid of stress and become more tolerant of yourself and others.
  • Become more flexible.
  • To be stronger.
  • Build muscle mass.

Types of Yoga

Yes, yes, do not be surprised. Yoga is not a monotonous set of exercises; its various types exist. Each of them has its own characteristics. Someone will prefer the hut yoga, and someone - Ashtanga-vinyasa, Iyengar or Kundalini. For each of these types, there are certain yoga lessons for beginners at home.

Yoga for losing weight

Hatha yoga

This is its most popular variety. The remaining types require some preparation, and from this it follows that everyone starts with exercises of this type. Beginners are advised to start practicing yoga with the hatha, because it implies a lighter lesson plan. Thanks to this type of yoga, it will be much easier for you to get acquainted with breathing techniques, the art of meditation and relaxation. Many consider hatha yoga as a preparation stage before raja yoga. In the twentieth century, the first became popular in many countries, at about the same time it began to appear as a separate independent direction.

Hatha yoga includes four levels, and if we talk about this in more detail, then this:

  • The pit - the fulfillment of five moral principles (satya - truthfulness, ahimsa - non-violence, brahmacharya - austerity and others).
  • Niyama - five more rules, the main purpose of which is self-improvement and dedication to the spiritual world.
Lotus Pose
  • Asanas are yoga poses that we all saw at least once in our lives, and perhaps even tried to repeat.
  • Pranayama - breathing practices that help control and direct the flow of energy in your body.

This type of yoga does not imply the presence of good physical fitness and endurance in a person who has decided to do it. For people who move a little, this kind of yoga is ideal and lessons for beginners are just for her. Thanks to hatha, you can relieve yourself of the pains in the body that are the result of incorrect life principles.

Kundalini Yoga

The main task of kundalini yoga is to get rid of negative thoughts and addictions. This type of yoga focuses on meditation, breathing and one's own thoughts, and therefore does not include complex asanas. Classes help the student free himself from psychological problems, get rid of stress and calm his nerves. It is recommended to do Kundalini yoga in the morning so that a charge of positive energy stays with you throughout the rest of the day. The lesson always starts with reading mantras, and then the students move on to stretch marks and warm-ups, which are accompanied by pranayama. One lesson, usually lasts about an hour, but for busy people there is a version of the lessons, which lasts about ten or fifteen minutes.

Ashtanga Vinyasa Yoga

This species develops spiritual essence and endurance. Ashtanga yoga can be compared with hatha, but its asanas are more difficult to perform. If you want to lose weight or just strengthen your muscles, then Ashtanga Yoga is ideal for you and your goals. For beginners, these classes will be very difficult. To do Ashtanga yoga, you need some physical fitness. At the beginning of your lessons and yoga classes for beginners, you may experience increased fatigue after them and a feeling of body aches. But do not worry, with regular classes this effect will soon pass! These feelings will be replaced by other, more necessary ones, for example, self-confidence, a feeling of strength and calm.

Yoga training

As you can see, yoga is not just a set of asanas that you need to perform. Yoga is divided into several types and each of them has some unique features of its own. Further we will talk about yoga lessons for beginners. Of course, everyone has their own reasons for doing it. In pursuit of any special goals, you can, at your own request, start training with any kind, but, nevertheless, it is recommended that beginners to yoga classes at home begin to learn hatha yoga. Her exercises will prepare the body for more complex asanas, teach you how to breathe, relax and clear the mind.

Pair yoga

Hatha Yoga Lessons for Beginners

You can do yoga at any time of the day, but they advise you to start your classes in the morning. Two hours before the start of exercise, you should not eat anything, and you should stop drinking half an hour before the lessons. When mastering asanas, you should not feel severe pain, only a feeling of slight discomfort is allowed. First you need to learn a few poses, and only then engage in the study of the rest, as they are mastered. Do not try to grasp the immensity and learn everything in one go.

lotus pose


  1. Shavasana. It is important for relaxation, you need to perform in between the asanas. Lying on your back, straighten your arms on the sides of the body, placing their palms "to the sky." Eyes must be closed. Mentally visualize how a powerful stream of relaxation passes from your fingertips to the top of your head through your body.
  2. Makrasana This pose in yoga lessons for beginners is done after intense asanas in order to relax. Sit lying on your stomach, turn your head to the side. Put your legs slightly in different directions, stretching out your fingers. Bend your hands and put them under your head.
  3. Padmasana. You need to sit down and place your legs β€œin Turkish,” while leaning forward, focusing on exhaling. After that, we stretch the left leg, and put the right one on the thigh of the left, helping ourselves with our hands. The thigh of the right leg is directed to the floor. The same actions should be done with the other leg.
  4. "Adho Mukha Svanasana." We do this pose from a standing position. Keep your legs together and lean forward with your hands on the floor (try not to bend your legs). After that, place the palms on one and the other side of the feet. Bend your knees, stepping back about a hundred and twenty centimeters.
Yoga at sunset

For beginners, mastering these four asanas will be sufficient.


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