Yoga Guide

Benefits of Yoga

• Improves flexibility, balance, and strength
• Enhances posture and body awareness
• Supports stress reduction and mental clarity
• Boosts breath control and overall well-being

Getting Started

• Practice on a comfortable, non-slip surface
• Wear breathable clothing and have a water bottle nearby
• Begin with 5–10 minutes of gentle warm-up and end with a brief relaxation
• Listen to your body and avoid pushing into pain

Basic Poses (Grounded, Beginner-Friendly)

• Mountain Pose (Tadasana): Stand tall, feet together, distribute weight evenly, engage thighs, lengthen spine
• Downward-Facing Dog (Adho Mukha Svanasana): Hands and feet grounded, hips lifted, spine long
• Warrior II (Virabhadrasana II): Front knee bent, back leg straight, arms extended, gaze over front hand
• Triangle Pose (Trikonasana): Wide stance, reach forward with one hand to the shin/ankle, other arm up, open chest
• Tree Pose (Vrksasana): Shift weight to one leg, sole to inner thigh or calf (avoid knee), hands at heart or overhead
• Child’s Pose (Balasana): Knees wide or together, forehead to mat, arms extended or by sides

Sample 15-Minute Beginner Flow

1. Gentle warm-up: neck circles, shoulder rolls, wrist and ankle circles (2 minutes)
2. Mountain Pose to Forward Fold (1 minute)
3. Downward-Facing Dog flow (2 minutes)
4. Warrior II and Triangle sequence (4 minutes)
5. Tree Pose balance on each side (2 minutes)
6. Seated forward fold and gentle twist (2 minutes)
7. Relaxation in Corpse Pose (Savasana) for 2–3 minutes

Breathing Techniques (Pranayama)

• Ujjayi Breath: Slight constriction at the back of the throat, steady as you inhale and exhale through the nose
• Equalization Breath: Inhale for 4 counts, exhale for 4 counts, for calming rhythm
• Alternate Nostril Breathing (Nadi Shodhana): Page through gently, balancing the nervous system

Safety and Modifications

• Use a yoga mat or padded surface for support
• Modify poses with blocks, straps, or to a smaller range of motion
• Avoid deep twists or binds if you have back, neck, or knee issues
• Stop if you feel sharp pain, dizziness, or lightheadedness
• Hydrate and rest as needed between poses

Structure and Consistency

• Aim for 3–4 sessions per week to build continuity
• Combine short, daily practices with longer sessions on alternate days
• Track progress mentally and physically to stay motivated