For many people, yoga is a lifelong activity that is part of their wellness routine.
For others, yoga becomes a way of life.
When our students show up for their first yoga class and find out that it all started over 5,000 years ago as a spiritual and philosophical practice in ancient India, they often feel a bit nervous.
But Yoga is more than just a physical workout, like Pilates or stretching. It is a holistic path for spiritual growth.
Whatever reason brings you to this ancient practice, it’s always a good time to start.
In this Yoga 101 guide, we cover everything you need to know about yoga based on our extensive experience.
What Is Yoga?
The word “yoga” actually comes from a Sanskrit term that means “to yoke” or “to unite.”
Yoga involves physical postures (asanas), breathing techniques (pranayama), and meditation (dhyana).
That’s why its main goal is to create harmony between the body, mind, and spirit.
In the West, and for considerable Yoga 101 teachings, much of the yoga we see focuses mainly on the physical postures, but as you can see, these are just one part of yoga.
Ancient philosophical texts describe yoga as a state of mind that does not rely on physical movements.
Yoga’s Origins
When it comes to yoga for beginners, at Samma Karuna we take our time to explain yoga’s history, so students can appreciate the long background of this practice.
Yoga started in ancient India with texts called the Vedas, which are about 3,000 to 5,000 years old.
We can divide yoga’s history into five main periods:
1. Vedic Yoga: Focuses on meditation and rituals in ancient India.
2. Pre-Classical Yoga: Moves towards inner spirituality and self-realization.
3. Classical Yoga: Introduces Patanjali’s Eight Limbs, which systematizes yoga practice.
4. Post-Classical Yoga: Develops Hatha Yoga and emphasizes the body.
5. Modern Yoga: Spreads and evolves into many styles and practices.
Benefits of Yoga for Newbies
When you start your Yoga 101 course, you will see benefits that impact different areas of your life.
Flexibility and Strength
Yoga is all about moving, stretching, and taking deep breaths, which helps get your blood flowing and makes your muscles stronger.
Many poses also work on building up your core, legs, and arms.
Yoga also improves balance and posture is important for joint health and aging.
Pain Relief
Studies show that yoga can be a great way to ease various types of pain, especially when it comes to lower back pain.
Less Anxiety and Stress
Breathing and meditation calm the nervous system, therefore Yoga can help reduce symptoms of stress, and anxiety.
Better Focus
It helps you tune into your breathing as you move, really paying attention to how you inhale and exhale.
It also clears your mind of all the distractions that can get in the way.
Promotes Sleep
Regularly doing yoga can help you fall asleep quicker, cut down on those annoying sleep interruptions, and make the overall quality of your sleep way better.
Types of Yoga
There are all kinds of yoga out there, each with its own vibe and intensity.
However, don’t worry; some are way more beginner-friendly.
Vinyasa Yoga
Vinyasa classes are all about flowing through poses as you breathe. It’s a style that links your movements with your breath, and the intensity can change from one class to another.
Hatha Yoga
Hatha yoga is different from Vinyasa because it focuses more on individual poses instead of flowing through them.
It’s a great choice for beginners in the Yoga 101 class, since it highlights the basic postures and breathing techniques in a relaxed, easy-going class.
Restorative Yoga
A Restorative yoga class usually includes five or six relaxing poses supported by props like blankets and pillows.
You hold these poses for several minutes to help you release tension and relax.
Hot Yoga
Hot yoga includes any style practiced in a heated room.
The heat, often around 105°F (40°C), is said to help improve flexibility, but caution is needed.
This style generally follows a specific sequence of 26 poses.
Ashtanga Yoga
Ashtanga yoga is a high-energy practice that follows a set sequence of poses that get tougher as you go along.
If you’re just starting out, you’ll kick things off with the Primary Series.
This style is all about structure and intensity, making it great for anyone looking for a disciplined workout.
Somatic Yoga
Somatic Yoga focuses on gentle movements and being aware of your breath to help you let go of tension and strengthen your connection with your body and mind.
It’s perfect for healing, relieving stress, and working through trauma.
Yin Yoga
A newer style, Yin yoga focuses on seated and lying stretches held for 3 to 5 minutes.
These poses target fascia, a type of connective tissue, which can enhance flexibility and speed up recovery from injuries.
Yoga Therapy
Yoga therapy involves using yogic techniques to address physical injuries or pain, as well as emotional stress or trauma.
Kundalini Yoga
Kundalini yoga is a mix of spiritual and physical practices.
It puts a spotlight on breathing techniques, meditation, and chanting mantras, all aimed at getting the energy at the base of your spine to wake up.
Iyengar Yoga
Iyengar yoga focuses on precise alignment in each pose.
Students often hold poses for a longer time and use props to help achieve proper alignment.
Jivamukti Yoga
This style mixes chanting, meditation, breathing exercises, philosophy, and music with a lively Vinyasa practice.
Jivamukti is a workout that gets you moving while also making you think.
Power Yoga
Power yoga moves smoothly from one pose to another, similar to Ashtanga and Vinyasa.
It helps you build heat inside, while also boosting your strength, flexibility, and endurance, all while helping to ease stress.
Tantra Yoga
Tantric yoga focuses on using the five forces of Shakti.
This energy is a powerful feminine force connected to creativity and change.
This way, tantric yoga really helps you navigate through life with greater confidence and happiness.
If you’re curious about Tantra and how to incorporate it into your daily routine, check out our Koh Phangan School for more info.
Yoga 101 Poses
If you’re thinking about diving into yoga 101, there are some easy poses you can start practicing.
That way, when you go to a retreat or another event, you’ll feel more in the groove with everything going on.
1. Mountain Pose (Tadasana)
Mountain Pose is a simple standing position that helps improve posture and body awareness.
Here’s how to do it:
1. Stand with your big toes touching and heels slightly apart.
2. Reach your tailbone down toward the floor.
3. Open your collarbones and let your arms hang by your sides, with palms facing forward.
4. Hold Mountain Pose for up to 10 breaths.
2. Cow Pose (Bitilasana)
Cow Pose is helpful for boosting mobility, especially if you’re dealing with stiff muscles or joints.
To give it a try:
1. Get on your hands and knees, making sure your knees are right under your hips and that your wrists, elbows, and shoulders are all lined up.
2. As you breathe in, lift your bottom and chest up toward the ceiling, letting your belly drop toward the floor. Look straight ahead.
3. When you exhale, come back to the hands-and-knees position.
4. Do Cow Pose about 5 to 10 times.
3. Cat Pose (Marjaryasana)
Cat Pose is great for easing tension in your lower, middle, and upper back, plus it can help with your posture.
Here’s how to do it:
1. Start on all fours with your knees right under your hips and your wrists, elbows, and shoulders lined up.
2. When you exhale, arch your back up toward the ceiling and let your head drop toward the floor, but don’t force your chin to your chest.
3. You can repeat Cat Pose 5 to 10 times.
4. Cobra Pose (Bhujangasana)
Cobra Pose can really help with chronic low back pain by boosting flexibility and core strength.
Here’s how to do it:
1. Lie on your stomach with your palms on the floor, fingers in line with your chest.
2. If you want a bit more comfort, you can put a folded towel or blanket under your hip bones.
3. Stretch your legs out behind you.
4. Gently press your palms into the floor and squeeze your shoulder blades together while keeping your shoulders relaxed.
5. Keep your arms bent as you lift your chest up and forward.
6. Hold this position for about 5 to 10 breaths, then slowly lower yourself back down to the floor.
5. Corpse Pose (Savasana)
Corpse Pose goes at the end of a yoga session.
This pose is all about finding a moment of calm after all the movement you just did.
How to do it:
1. Lie down on your back and let your lower back rest softly on the floor.
2. If it feels better, you can use a rolled-up blanket or towel for your head and neck.
3. Let your arms rest out to the sides, with the backs of your hands on the floor.
4. Make sure your shoulder blades are relaxed and lying flat.
5. Relax your tongue at the bottom of your mouth and release any tension in your face.
6. Try to hang out in this pose for at least 5 minutes when you finish your practice.
7. When you’re ready to get up, gently roll onto one side while exhaling.
8. Take a couple of breaths there, then press your hands down and lift your torso, bringing your head up last.
In Summary
After exploring this Yoga 101 guide, you should have a good grip on the basics.
So, how do you start?
Just grab your yoga mat and either join a studio nearby or, if you’re more into practicing at home, find a quiet, clutter-free spot where you can stretch out comfortably.
This journey is all about you, so take your time, stay in the moment, and just keep coming back to the mat.
If you’re interested in joining our next course in Thailand, just contact us here.
