Basics Introduction of Yoga for Beginners

The Origins of Yoga Culture and the Differences Between Modern Yoga and the Culture of Yoga

In the religious culture of ancient India, the purpose of yoga was mainly to explore the truth of “Brahman and I as one”, and to cultivate the body as a starting point for deeper philosophical thinking and enlightenment.

In modern times, yoga exercises are hardly related to any religion, but are a combination of asanas for adjusting body postures, pranayama for adjusting breath, and meditation for adjusting the spiritual aspect or relaxing pressure, etc. These yoga methods can help achieve the following benefits.

Benefit #1: Improved flexibility and blood circulation
Many of the poses in yoga involve stretching, but long-term training can help us improve the stiffness of the body, make the muscles and bones more supple and resilient, reduce the possibility of physical activity injuries (such as strains), but also promote blood circulation, achieve good body metabolism, reduce their own cold limbs, making the body healthier, better looking!

Benefit #2: Helps burn calories and achieve weight loss.
Yoga is a seemingly slow and sedentary physical exercise, but it is actually a surprisingly high calorie burner, especially when doing high-intensity, stable yoga poses that often require the use of the entire body’s muscles to maintain balance or muscle tension in order to achieve a complete yoga posture.

So, if you have a knee injury and want to lose weight, and are not comfortable running or other strenuous exercise, try training from basic yoga poses, and choose poses and poses that won’t strain your joints and help you burn a lot of calories, too!

Benefit #3: Strength and body control training
Many of the poses in yoga can actually be called “weight training”, but the main purpose of yoga is to train with the body’s own weight, and there are a lot of poses that require “stability”, so yoga often uses the same “centrifugal training” as weight training.

Benefit 4: Relaxes stress and improves sleep quality
Yoga is an exercise that focuses on muscle training and muscle relaxation and stretching; modern people are busy working most of the time, even standing and sitting for long periods of time, which can lead to various diseases caused by poor posture and even chronic pain.

Therefore, if you can cultivate the habit of doing yoga, and spend at least 4-5 hours a week doing yoga exercises to train your muscles and nervous system, and to relax and stretch your muscles, it will definitely help to reduce various kinds of muscle tension.

Note: If a muscle is already stretched, do not be forced to continue stretching, as it may cause secondary injury, or slow recovery or inflammation.

Let’s try some basic yoga poses!
There is no need to hire a yoga tutor, a yoga instructor or go to a yoga class, as long as you practice over and over again.

Basic Yoga Pose: Cat Pose
Step 1: Kneel on your mat, move your body forward, and support yourself on your hands and knees.
Step 2: Make sure your thighs and calves are at right angles to each other.
Step 3: Begin inhaling (belly breathing) and exhaling, contracting your abdomen inward while arching your back.

(The main purpose of this move is to adjust your breathing, so beginners can start by completing 3 breaths as a single cycle)


Basic Yoga Pose: Downward-Facing Dog
Step 1: Kneel on the mat.
Step 2: Place your hands straight forward and flat, so that your knees and hand axes almost touch (depending on your flexibility).
Step 3: Push your body up with your feet, at the same time, support your arms straight, and raise your hips upwards as far as possible.
Step 4: Relax your neck and let your head hang down naturally.
Step 5: Make sure your palms are completely on your mat to avoid injury to your wrists.

(Beginners can start by completing 3 breaths as a single cycle)


Basic Yoga Pose: Extended Side Angle Pose
Step 1: Open your feet and stretch your arms out at shoulder height in Mountain Pose.
Step 2: The right foot is bent at 90 degrees, above the ankle.
Step 3: The right hand is placed on the outside of the right foot and touches the ground, and the left arm is extended to the top of the head, in a straight line with the left foot.

(Beginners can start by completing 3 breaths as one cycle, then repeat on the other side.)

Basic Yoga Pose: Bridge Pose
Step 1: Lie on a mat, bend your knees as wide as your waist, and move your heels to below your knees.
Step 2: Raise your hips, put your arms on the floor, raise your waist, and push your chest upward.
Step 3: Close your arms, interlock your fingers underneath your body against the floor, raise your waist, and push your chest and thighs upward.

Note: Beginners who find this posture a bit difficult can lift their backs only halfway.

(Beginners can start by completing 3 breaths as a single cycle)


Basic Yoga Pose: Extended Puppy Pose
Step 1: Get on all fours, hands shoulder-width apart, knees hip-width apart, stand on tiptoes.
Step 2: Lower your upper body, keep your small arms on the ground, and expand your chest.

The above are some of the basic knowledge of yoga that this editor has compiled for you newbies and beginners. However, yoga has a wide variety of postures, and can even be divided into Hatha Yoga, Hot Yoga, Power Yoga, Yoga Tis, and other different types, each with its own differences.

However, doing yoga is like practicing kung fu, so beginners must start with the basics, and if you encounter any difficulties or need in-depth learning and advice, we recommend that you consult with an expert or yoga instructor, so as to avoid serious sports injuries caused by incorrect postures or accidental injuries.