Beginner Yoga | Yoga for Relaxation + Guided Imagery Meditation

If you’re new to yoga, or just looking for a solid foundation, these classes are designed to create the alignment and extension necessary to build a beautiful practice. Choose any one of these beginner level classes and get your flow off to the right start.

Video Reference By: Youtube.com/watch?v=xPr4g7o46DY
Reference By: Yogadownload.com

Types of Yoga

There are many different types of yoga to practice, so it's important to find out which type of yoga is right for you. Here's a quick introduction to some of the most common and popular types of yoga:

Bikram Yoga - Get ready to practice yoga in 105 degree heat and in 40% humidity -- hot! Though Bikram only has 26 poses and there's lots of alignment work so it might be a good fit for beginners. 

Hatha Yoga -  Class is also likely to be focused on slow and gentle movements so it's a great type of yoga to wind down with at night.

Vinyasa Yoga - Commonly called "Vinyasa flow" or just "flow", you'll definitely be moving, flowing from one pose to the next. Other than starting with a sun salutation, no two classes will be alike. It's the most popular style of yoga in America.

Kundalini Yoga - "Kundalini" refers to the energy of the Root Chakra, which surrounds the area around your lower spine. Expect lots of work in your "core" area and classes are known to be pretty intense.  

Ashtanga Yoga - Commonly called Power yoga, Ashtanga is definitely physically demanding. It's probably best suited for an ex-athlete or someone looking to really push their body.

Iyengar Yoga - Expect lots of props with this type of yoga such as blocks, harnesses, straps, and even cushions. There's also a lot of focus on alignment so Iyengar can be great for physical therapy.

Anusara Yoga - Founded in 1997 by John Friend, Anusara is epitomized by "the celebration of the heart. Expect many "heart-opening" poses like backbends and more talking by the instructor in class. 

Restorative Yoga - Looking to wind down after a long day of work? Or perhaps you want to quiet your mind? Restorative yoga might be the answer as it's focused on relaxation. 

Jivamukti Yoga - Jivamukti is mostly practiced in NYC as it was founded there in 1984 by Sharon Gannon and David Life. It's a mix of vinyasa flow sequencing infused with chanting and a vegetarian twist. 

Prenatal Yoga - If you're an expectant mother then Prenatal yoga is probably for you. (Sorry, guys!) Some say that Prenatal is one of the best types of exercise for moms-to-be as there's a lot of core work and a focus on breathing.

Have you found a type of yoga that might be a fit for you? Before you head to class, check out our Yoga Poses for Beginners library to become familiar with some of the most common poses.

Reference By: Mindbodygreen.com/0-68/Different-Types-of-Yoga.html 

Time for Yoga

To find time for Yoga you need a desire. Whatever you do in life requires some degree of devotion, commitment, energy from your side. And life "pays back" to you...

Once you start, commit yourself to a month or two of regular Yoga sessions. And then you will have your own answer, your own motivation. Most of the people feel the difference already after first session or two. 

Priorities. How important Yoga is in your life?

Once you know first hand what Yoga brings to you - setting priorities, finding time for Yoga in particular is be easier. You will know that waking up 5-10 minutes earlier to practice a few rounds of Sun Salutation

is absolutely worth it (see linked article to learn why). You will know that practicing for 30 min in the evening is so much more important than an extra half of an hour before the TV. Etc. 

5 minutes Yoga practice?

If you have only five minutes a day, you can still practice Yoga. I'll add "5 min Yoga" articles soon. One of them is Sun Salutation - it takes 5 min a day and changes your whole day and ultimately - whole your life... Do it like this: if you can not have today an hour for Yoga practice - do it for 30 min; if 30 min is too much for today too - do it for 10-15 min... if you don't have time at all - use a 5 min gap somewhere, sometime today. Keeping your body healthy and energized, your mind clear and concentrated, you heart happy - worth 5 min a day. Everyone can find 5 min a day! 

Excuses and opportunities

This is true for whole your life, not just Yoga. Finding time for essential things in your life, finding time for Yoga is important. If you set your mind to look for opportunities - you will succeed. If instead someone searches for excuses - he/she will find them and will lose chances, loosing one more important thing after another, wasting time for stuff that is not important, wasting life. It sounds harsh, but we either look for opportunities (for Yoga practice in particular) and we progress or we look for excuses... 

Yoga in travel

It's easy to say that because you travel - you will not practice Yoga... In fact, if you google your destination for Yoga - most likely you will find a few Yoga opportunities close to your hotel... 

Sure, you won't have your favorite Yoga teacher or a particular way of doing Yoga asanas in every center. But it is actually a plus to have new experiences from time to time. - It helps you to stay open-minded, helps you to find and combine best of the best techniques for your own practice. 

Yoga at work

In fact, we will discuss possibilities to practice Yoga in your office... even with your costume on... Plus many modern office-buildings nowadays have activities/gym rooms - in the building or very close. So, if lunch breaks is a suitable time for you - use it. I'll even show you what you can do in your office chair... :-) 

Yoga at home

This whole project is here to help you to develop your own Yoga practice, practicing Yoga at home in particular. This is in many ways the most important part of Yoga practice. Having no Yoga center or teacher nearby is not a problem even if you are just starting. It's also the easiest to find time for Yoga at home. - At home you can find 5-10-30 min whenever you wish, no need to prepare, go to a center, etc. - any few minutes gap would do. 

Reference By: Yoga-from-a-to-z.com/time-for-yoga.html

Beginner Yoga: first steps with yoga video

with beginner Yoga basics:

flexing your spinal column backward and forward with Sun Salutation (Surya Namaskar). Have a look a dedicated article with details and videos here: Sun Salutation step-by-step detailed how-to videos and main article here: Sun Salutation.

stretching legs (leg raises with stretching)

strengthening abdomen and lower back - these two groups of muscles are extremely important for your well being. If they are under-developed - sooner or later you will start to have problems, serious problems with your back. Those come slowly, but when such problems appear in your life - they are there for long time. And there is very little fun about back pain and all the related other diseases and pains.

strengthening our legs

stretching sides of our upper body

taking away stiffness from our upper body, shoulders and neck even (stiffness in those places is the way your stressful life-style "accumulates" in your body)

opening our body even more with backward bends

massaging our back

even massaging our internal organs (for better digestion)

strengthening our upper body 

Too much?!

Yes this is a long list of benefits indeed!!! And the beginner yoga sequence I propose in the next yoga video clips is actually simpler than it may sound. 

Beginner Yoga video

- you will find them with detailed comments on benefits, how-to instructions, etc. Listen, try to follow. After a few times you will be quite confident and would be able to follow most or all of the yoga asanas and moves demonstrated.   

Relaxation at the end

- please give yourself a few minutes for final relaxation (not shown in the last part yoga video) - on your back, as shown for example in the first part, after Sun Salutation. See also a dedicated article and video on final relaxation: LINK. 

How do you feel?

After already the first session you will feel a lot. Especially if your body was mostly inactive lately. You will re-learn to feel your body alive, your muscles working, your breath deepening... You may notice even a smile of joy on your face after the practice, after a relaxation at the end. You may feel some muscle soreness in your muscles next day or two. - That is normal (if not too much). - If you were passive with your body for long time. To ease soreness do a few rounds of Sun Salutation in the morning for a few minutes. 

Reference  By: Yoga-from-a-to-z.com/beginner-yoga.html