Yoga Guide

A concise reference to establish a mindful practice, suitable for beginners and experienced students alike. Focus on alignment, breath, and gradual progress.

Getting started

• Set a simple intention for your practice each session.
• Begin with 5–10 minutes of quiet breathing or meditation to center the mind.
• Move with awareness, honoring your body’s limits and avoiding discomfort.

Basic poses for beginners

• Mountain Pose (Tadasana): Stand tall with feet hip-width apart, distribute weight evenly, lengthen the spine, and relax the shoulders.
  • Cues: lift through the crown, engage the legs, steady breath.
• Downward Facing Dog (Adho Mukha Svanasana): Hands and feet on the mat, hips lifted, spine long.
  • Cues: press into all finger pads, lengthen the sacrum, bend knees if hamstrings are tight.
• Warrior II (Virabhadrasana II): Front knee bent, back leg straight, arms extended parallel to the floor.
  • Cues: gaze over front middle finger, keep back foot grounded, open hips to the side.
• Tree Pose (Vrksasana): Shift weight onto one leg, place the sole of the other foot on the inner thigh or calf.
  • Cues: engage the core, find a steady gaze, use a wall for support if needed.
• Child’s Pose (Balasana): Knees wide or together, big toes touch, forehead to the mat.
  • Cues: relax the shoulders, breathe into the back body, gently rise when ready.

Breathing techniques

• Ujjayi breathing: Slight constriction at the back of the throat, steady calm inhale and exhale through the nose.
• Equal breath (Sama Vritta): Inhale and exhale for equal counts, e.g., 4 counts in, 4 counts out.
• Coordinating breath with movement: Inhale for opening poses, exhale as you fold or deepen.

Quick 15-minute home flow

1. Easy seated breathing — 2 minutes
2. Cat-Cow gently to warm the spine — 1 minute
3. Mountain to Forward Fold flow — 2 minutes
4. Downward Facing Dog hold — 1 minute
5. Warrior II to Reverse Warrior alternate sides — 2 minutes
6. Tree Pose on each leg — 1 minute total
7. Seated Forward Bend (Paschimottanasana) — 2 minutes
8. Corpse Pose (Savasana) — 3 minutes

Safety and modifications

• Respect pain-free ranges of motion; adjust depth accordingly.
• Use props: blocks for height, strap for extended reach, bolster or blanket for support.
• If you have injuries or medical conditions, consult a professional before starting a new routine.
• Stay hydrated and practice on a mat with stable footing.

Daily practice tips

• Consistency over intensity: even a short daily session compounds over time.
• Create a comfortable space: quiet, comfortable temperature, minimal distractions.
• End with gratitude or a brief reflection to close the practice.