exHow To Do Yoga? Total Guide

Define the motivations that drive you to do yoga

  • Take a moment to reflect on what you want to accomplish in your pursuit of wellness. You may wish to gain flexibility, strengthen your muscles, achieve more endurance, and reduce anxiety, depression (1). You might not have such unambiguous goals in mind, but simply feel better in your body.
  • Set goals in your yoga practice. Do not be uncertain to regularly review your goals. Add other motivational basics and, above all, do not change them too often to have the satisfaction of reaching them. For example, you could make your mind up to practice every day or still be able to hold a posture.

Do not imagine that there are better yoga styles than others

  • Yoga is accessible to everyone, even newcomers. If you manage to slip your sessions into your routine, you will benefit physically as well as mentally, even if only 10 minutes a day.
  • Finding the yoga that suits you can take time. You may change teachers several times and you will eventually take different paths to finally feel in harmony with the chosen discipline.
  • Adopt an open attitude by welcoming your postures without judgment. Transform your negative thoughts like, “I’m not made for yoga, I’m too stiff,” by, “Thanks to yoga, I’m finally going to be more supple. “
  • Remember, competition does not exist in yoga. The ambitions are specific to each one. You will not have to compare yourself to others in your progression since the motivations are different for each practitioner.

Equip yourself to have your equipment

Adopt wide and breathable clothing

  • Do not feel obliged to buy clothes specifically designed for yoga. The teacher will recommend a loose and comfortable outfit. Women can wear leggings, a tank top, and a bra that holds the chest well. Men can wear shorts that they use for other sports activities and a t-shirt.
  • Some postures require tight-fitting clothes to avoid for example a top that you discover when you lean forward or pants falling.
  • If you chose the Bikram yoga that is practiced in rooms warmer than normal temperature or Jivamukti, more sporty and intense, your outfit will necessarily be lighter and absorbent.

Sit in a calm place

  • Make sure you have space on each side of the carpet. Avoid doing your postures near a wall, near objects or any other obstacle.
  • The place in which you will evolve will have to guarantee you the tranquility and the calm sought by avoiding any disturbing source. The room you have chosen will have the ideal conditions to make you feel comfortable. Avoid, for example, damp and cool basements.

Start early in the morning

Practice by selecting some postures

  • The postures can be classified into 4 categories: sitting postures, inverted postures, postural flexion postures, and back flexion postures.
  • Among the movements to do while standing, you have the posture of the mountain (tadasana), the tree (bhujangasana) and the series of postures of the warrior in 3 versions (virabhadrasana).
  • You will find in the inverted postures the balance on the hands (mukha vrksasana) and balance on the head (salamba sirsasana).
  • In the backward bending, you will meet the grasshopper (aalabhasana), the cobra (bhujangasana) and the bridge (Setu bandha Sarvangasana).
  • Torsions can be added to your sequence to strengthen and stretch your spine by moving backward and forwards. You can add the posture of bharadvaja (bharadvajasana) or the sitting twist of the fish Matsyendra (Ardha matsyendrasana).
  • You will discover in the flexions before the pose of stretching of the back (paschimottanasana) and the star (tarasana).
  • Finish your session with the corpse (savasana), a posture that will bring back all the benefits of previous postures.
  • Each posture will take you between 3 to 5 breaths.
  • Be sure to work both sides of the body, in the same way, to avoid accentuating any imbalance and thereby rebalancing your entire body.

Pay attention to the breath

  • Pranayama will provide the necessary oxygen for your body. You will reach a deeper state thanks to the complete inspirations and expirations passing through the nostrils by becoming aware of the passage of air in each of them. You can, for example, inhale long and calmly, hold a few seconds, then exhale in the same way, and 4 times in a row. There are many variants of pranayama.
  • If you want to optimize the control of your breathing, sit down, back straight, your shoulders slightly to the back, to avoid the vaulted position. Breathe slowly at a steady rate by first focusing on your belly, inflating it, and then gradually back to your lungs and ribcage.
  • Try the breath of the warrior or ujjayi. This breathing will greatly improve the benefits of postures. Inhale and exhale through the nose regularly letting a slight sound from your throat, like a wave.

Spend some time practicing yoga

Define which yoga style you want to orient yourself to

  • Ask yourself about your motivations. Feel free to ask yourself many questions, your answers will lead you to make the best choice.
  • “Do I want to strengthen my muscles, tone me, be healthy? Try vinyasa, ashtanga, or jivamkuti.
  • “I would like more flexibility, but I do not know which course would suit me? Think of Bikram, lyengar, Kundalini or Hatha.
  • “I need to relax, where should I sign up? Test regenerative yoga, yin, Sivananda or Jivamukti.
  • “I would like to give myself back dynamism, what to do? Most styles of yoga bring you into this cycle, especially kundalini, regenerative yoga, Sivananda, yin, but also Jivamukti.
  • “I would like to get out of my confidence zone by challenging myself, which yoga would suit me? “Go to Ashtanga, Jivamukti.

Have an experienced teacher

  • The yoga teacher will accompany you by helping you throughout the session.
  • This same teacher will adopt a positive, welcoming and energizing attitude.
  • The teacher will have accumulated a certain knowledge of everything related to yoga and in particular, the philosophy, practice, and history of this discipline.
  • The teacher will establish a real dialogue with you if you wish, advising you and making regular comments about your practice

Find a group or place where you will feel comfortable

  • Take into account the level of other participants. Do you prefer to move to a class where you feel pushed by others? Would you rather join a homogeneous level group? A good structure will offer you several levels of difficulty, from beginner to advanced, as well as more specific courses such as prenatal or postnatal yoga.
  • Most trial sessions are free. Do not hesitate to test sessions in several places, with different teachers or in the same structure, try some courses. You may finally be seduced by several styles of yoga and if you have enough time, sign up for these different courses. You will benefit from it in your yoga practice.

Do not hesitate to make your contribution

Take an interest in the online course

  • You will find by doing a quick search, postures for any level and free access.
  • Check on the Internet the qualifications of the chosen yoga teacher. Make sure this teacher has enough long and quality training to teach.
  • Some sites offer individual sessions with a qualified teacher using a web camera. You may consider this alternative if you can not physically go to a yoga class.

Progress In Yoga Practice

Ask your intention

  • Stand in the prayer position by placing your hands on your knees, palms outward. You can open your hands to circulate more energy.
  • If you can not express an intention, think of something that you would like to bring out in you to lighten you from that weight.

Gradually extend the time spent on your yoga session

Intensify your yoga session

Increase the pace of your sessions

  • Asanas in slit or crouching position can be held a little shorter.
  • To increase the intensity, you can do more quickly between each posture.
  • A more complex posture to perform will intensify your yoga session by taking one of the 4 basic postures and adding difficulty. For example, the posture on the head called sirsasana can be realized at first by using a wall or by keeping the tip of the feet on the ground then, once the equilibrium acquired, you will raise your legs gradually to the vertical, without help.

Set new goals

  • Yoga postures should not cause pain. If you feel some pain, correct the posture by returning to a simpler movement. Do not force yourself and if the pain reappears again, change your posture.
  • The steps that lead to the final posture are important and pay attention to it. You can also hurt yourself during this phase by wanting to speed up or forcing a bit too much



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Muhammad Usman Babar

Muhammad Usman Babar


Hi, My name is Muhammad Usman Babar and I am a blog writer. I love to write about Health, Fitness, and Education. Recently I am writing at www.kidsrush.com.