Yoga is Sanskrit for "yoke" or "union" and refers to a connection between the mind, body and spirit, according to the "Yoga Journal." Beginning yoga helps you learn to control your breathing and movement while you transition through a series of asanas, or poses. Different types of yoga employ various levels of sequence intensity. Slow, gentle poses are a good way for beginners to learn proper form and breathing techniques.
Identification
Most yoga practiced in the United States is a form of Hatha yoga. Hatha yoga uses breath control, postures and meditation, and is practiced in a variety of yoga disciplines, according to the "Yoga Journal." Beginning poses vary depending on the discipline. The Vinyasa discipline is an intense, flowing workout practiced in Ashtanga, power yoga and Jivamukti. Healing hatha yoga disciplines include Viniyoga, Svaroopa and Bikram. Other popular hatha yoga types include Iyengar, Tibetan and Kundalini.
Features
Beginning yoga poses emphasize form and breathing. Breath control is a fundamental element in yoga practice. Yoga uses focused breathing to help you stay in the moment, according to Ashtanga yoga teacher Natasha Rizopoulos. The most common breathing used in hatha yoga is Ujjayi breathing. To practice, breathe through your nose, making your inhalations and exhalations the same length. During yoga, beginners tend to revert to short shallow breaths and mouth breathing. With practice, you will learn to keep your breath slow and even during yoga movement.
Poses
Yoga sequences vary by discipline, but the "Yoga Journal" notes that most sequences are linear. Common beginner poses used in linear asana sequences are the classic meditative, downward-facing dog, tree, extended triangle, boat and bridge poses. The "Yoga Journal" gives an example on its website of a linear sequence for beginners that incorporates these poses. The poses include pictures and full instructions.
Form
Form is important in yoga to get the most from each pose and prevent injury. Concentrate first on learning the proper position and placement of arms and legs. Once your basic form or stance is correct, you can work on your flexibility and master other moves and stretches. The tendency to tense up during poses causes you to tighten your shoulders and neck. Think about relaxing your shoulders and moving them away from your ears. This will help you relax your breath, as well.
Benefits
Although yoga isn't known for its aerobic qualities, it does improve flexibility, build strength and develop muscle endurance, according to the American Council on Exercise. Whether you start with a meditative sequence or the sun salutation, yoga can improve your fitness and help you relax. The American Cancer Society reports that yoga practice can control functions such as blood pressure, heart rate, body temperature and metabolism. The benefits include reduced stress and improved well being. Yoga may also relieve pain associated with arthritis and ease symptoms of anxiety and depression.
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