Yoga for beginners: How to start your new wellness program

Yoga has only become a popular sport in Europe in recent years, and is now experiencing a real boom in industrialized nations due to its balancing effects. But did you know that yoga is actually anything but a new trend?

This relaxing activity, which is good for both your body and soul, originates from India and has been practiced there for around 3000 to 4000 years.

Equally interesting is the fact that this contemplative retreat is not a sport in the conventional sense. Yoga is rather a philosophical teaching that helps you maintain a state of intense concentration for as long as possible through meditative exercises.

To achieve this, numerous exercises – the asanas – have been developed that help the body achieve greater flexibility, balance, and holistic equilibrium. The great thing is that most of these exercises are also well-suited for beginners.

Following the motto of the ancient yogis, we want to show you how you can successfully begin practicing yoga. We'll explain the different yoga styles and how you can take the first step into your yoga routine with simple exercises.

Why should I do yoga?

Yoga offers a holistic workout like almost no other sport. It combines relaxing breathing and concentration exercises with movements that improve your flexibility, strengthen your immune system, and build muscle.

This unique combination ultimately offers you a special effect: You find a point of calm and benefit from an inner balance that accompanies you throughout the day.

Reading tip: In our article “ Positive energy through yoga in everyday life ” you will learn how to get through the day full of energy with yoga and why you should definitely treat yourself to this relaxing break.

The agony of choice – what yoga styles are there?

Besides the classic forms of yoga, there are several new interpretations that incorporate particular preferences and additional athletic aspects. Fascial yoga, for example, has become established, especially in Western societies. Aerial yoga, which places almost acrobatic demands on its students, is particularly popular among younger people.

Suitable for beginners as well as advanced yogis. As a yoga beginner, you can benefit most here and explore the holistic effects of yoga exercises.

Hatha yoga: ideal for yoga beginners and anyone looking for a balance to everyday life.

Hatha yoga is the gentlest form of yoga. It is particularly well-suited for beginners, as it combines breathing techniques and asanas – such as child's pose – and promotes flexibility. Hatha yoga primarily aims to harmonize body and mind. Therefore, most exercises are quite moderate and easy to perform.

Kundalini Yoga: For the more advanced yogis

In Kundalini yoga, instructors take things a significant step further in terms of the spiritual dimension. Meditation, mantras, and asanas are just as much a part of a yoga session as warm-up and relaxation phases. However, the core of Kundalini yoga lies in the release of the energy that, according to Kundalini teachings, lies dormant within you – which demands a great deal of concentration and devotion.

Ashtanga Yoga: The Path to Philosophical Teachings

If you'd like to get moving and test your limits, you can try Ashtanga yoga. This style of yoga is characterized by six asana series. Each series consists of sequences of exercises that can really make you sweat. You'll quickly notice that not only your body but also your mind benefits from Ashtanga yoga, because mastering the series requires a lot of patience.

How can I learn yoga?

Now you have a good overview of yoga itself. But how exactly can you learn the basics of yoga? You have several options to choose from. Because yoga is no longer a niche topic, there are numerous online and offline resources available to support your learning:

Join like-minded people at the studio : Both gyms and specialized yoga studios offer a wide range of yoga classes. Here you can practice your asanas, breathing exercises, and more in a small group. Just Google for your city or ask directly at your local studio.

Learning yoga on your own : If you'd like to explore yoga independently, you'll find numerous tutorials online that impart professional knowledge. Or, for example, check out our yoga challenges , which are ideal for beginners. Alternatively, you can consult various books on the subject if you want to learn yoga independently.

With your personal yoga coach : Of course, you also have the option of booking your own yoga coach. This has the advantage that you can train in a very targeted way, tailored to your needs. Especially as a yoga beginner, you will be able to familiarize yourself with the basics of yoga and see progress quickly. We also recommend that you attend our free online live yoga classes .

Get ready: How to prepare for yoga

To start your own yoga session, you don't need much equipment or preparation. Comfortable clothing – practicing barefoot or in socks is ideal – and a bottle of water or tea within easy reach are essential. You'll also need a non-slip yoga mat on which to perform your exercises. Depending on the material – or if you're using someone else's mat – it's advisable to place a towel on top for protection. For a good yoga session, the atmosphere should be right: suitable music or gentle sounds will immediately put you in the right mood and help you to fully concentrate on your exercises.

Reading tip: Read our article “ A yoga room in your own home ” to learn how to create your own oasis of well-being and the right atmosphere for your relaxation time.

And this is how you get started

There are some very simple exercises you can do at home that even absolute beginners can manage. To help you get started in the best possible way, we'd like to show you some exercises here that are simple, yet still quite challenging.

A popular classic among asanas: The Warrior.

1. Stand with your legs wide apart and look to the side.
2. Now turn one leg in the direction you are facing and bend your knee, while extending the other leg and pressing your foot into the ground.
3. Now extend your arms parallel to the floor – and don't forget: keep your back straight.
4. Tense your body and hold this position for a few seconds. Then you can switch sides.

Time to wind down: The downward-facing dog

1. For this exercise, first get down on all fours.
2. Now stand up on your feet, straighten them well and lift your buttocks. Your toes should be spread and pointing forward.
3. While keeping your gaze fixed on your yoga mat, extend your arms forward and press your hands firmly into the ground.
4. Don't forget to breathe and hold the position for half a minute.

Take a deep breath: The cobra

1. For this asana, lie on your stomach and extend your legs backward.
2. Your forearms should initially be flat on the floor. Position them as you slowly lift your upper body.
3. Take a deep breath and stay in this position for one to two minutes.

Learn the basics of yoga and follow your own path.

"The journey is the destination" in yoga – and you can embark on this journey at your own pace and according to your own preferences. Choose a yoga style that suits your wishes and needs, and decide on a learning method.

Experiment a little if you're unsure. Yoga only works optimally for beginners on body and mind if you feel comfortable during the practice. Especially for those new to yoga and learning the basics, this philosophical teaching often holds unexpected benefits.

So, embrace this experience.