5+ Yoga Styles To Choose From and Easy Poses To Master Quickly

The Established Published on Oct 05, 2024

A quick guide to yoga for beginners

Everyone knows yoga helps, but, what is yoga exactly? Explore what yoga includes, and identify the perfect yoga style and pose for your body's needs.

Whether you’re looking to simply relax or want to improve flexibility, there is a form of yoga for everyone.

In our busy lives driven by notifications, it is important to carve out the time to be still. For some people, yoga has long been a means to find a sense of mindfulness, involving one’s mind, body, and breath. Yoga isn’t just another workout; it is a practice that, when done correctly and with intent, can offer a host of benefits.

Yoga isn’t only about bending into challenging poses—it’s about finding peace, strength, and self-awareness. At its core, yoga is more than just exercise; it offers calm, physical fitness, and a break from our hectic, tech-driven lives.

As with any other form of exercise, yoga doesn’t offer a one-size-fits-all approach. Your body and mind may respond better to certain types of yoga.

Finding the right yoga style and class format will encourage you to consistently stick to your yoga journey. Image: Pexels

Regardless of which yoga style you pick, your body will become more flexible if you do the yoga poses correctly. Image: Pixabay

Here’s a look at some of the most popular styles:

Hatha Yoga: A foundational style focusing on basic postures, breathing exercises (pranayama), and relaxation. It’s a great introduction to yoga.
Vinyasa Yoga: A dynamic style that links breath to movement, creating a flow that increases your heart rate. Ideal for those seeking an energising workout.
Yin Yoga: This slower practice targets connective tissues with long-held, passive poses. It is great for stress relief and improving flexibility.
Iyengar Yoga: Emphasises precision and alignment, using props like blocks and straps. Good for beginners and those with injuries.
Restorative Yoga: Focuses on complete relaxation with gentle, supported poses using bolsters and blankets. Perfect for unwinding and promoting sleep.
Kundalini Yoga: Combines chanting, movement, and meditation to awaken your Kundalini energy. Ideal for those looking for a more spiritual practice.

Regularly doing the Surya Namaskar pose will not only help your muscles and joints, but also stimulate your abdominal organs. Image: Unsplash

Mastering the Triangle Pose, which is a part of Hatha yoga, will help with stiff legs and hips. Image: Unsplash

Matching Yoga styles to your needs

Now that you know the different yoga styles, let’s see which one suits you best:

The Fitness Enthusiast: Vinyasa Yoga is an ideal choice as its dynamic flow provides a challenging workout that gets your heart rate up and burns calories.

The Stress Reliever: Yin Yoga or Restorative Yoga are ideal–both are gentle practices that help you relax and release tension.

The Flexibility Seeker: Hatha or Iyengar Yoga will help improve flexibility with a focus on proper alignment, ensuring safe and effective stretching.

The Spiritual Explorer: Kundalini Yoga offers more than just physical exercise. It’s a holistic practice that includes meditation and movement to help you connect with your inner self.

The Lotus Pose is also known as the pretzel, as you will have to bend your legs over each other while sitting. Image: Pexels

While doing the Thunderbolt Pose, if sitting on your knees hurts, you can place rolled towels between your knees and thighs.Image: Unsplash

Yoga Poses and their Benefits

Here are a few yoga poses you can try:

Surya Namaskar (Sun Salutation): A Complete Workout

Surya Namaskar is a dynamic sequence that combines breath with movement. Its benefits include:

Strengthening muscles and improving flexibility.
Enhancing stamina and aiding in weight management.
Improving posture, circulation, and digestion.
Calming the mind and reducing stress, while promoting focus and inner peace.

Trikonasana (Triangle Pose): A Full-Body Stretch

Trikonasana is a standing pose that stretches and strengthens the body, offering the following benefits:

Improves balance, flexibility, and stability.
Strengthens the legs, ankles, and core.
Stretches the spine, hamstrings, and hips.
Enhances focus and concentration.

The Child's Pose is especially beneficial as a restorative position during an intense yoga session. Image: Pixabay

The Shavasana is a great way to round off a yoga session, as it gives you a moment to reflect with your body relaxed and eyes shut. Image: Pixabay

Padmasana (Lotus Pose): The Meditation Pose

Padmasana, commonly used for meditation, offers several benefits:

Improves posture and spinal alignment.
Opens up the hips and ankles.
Calms the mind, reduces anxiety, and helps in deeper meditation.

Vajrasana (Thunderbolt Pose): Aiding Digestion

Vajrasana is often practised after meals to aid digestion. Its benefits include:

Stimulates digestion and helps with bloating, indigestion, and constipation.
Strengthens the back and improves posture.
Reduces anxiety and stress by grounding the body.

The Downward-Facing Dog Pose targets various parts of your body simultaneously, so consider skipping it if you have knee, hip, or wrist injuries. Image: Pixabay

Do not overexert yourself while doing yoga. Instead, listen to your body's cues when deciding which style and poses to practice on a given day. Image: Pixabay

Balasana (Child's Pose): A Restful Retreat

A restorative pose that provides a gentle stretch and relaxation:

Stretches the hips, thighs, and ankles.
Relaxes the spine and shoulders.
Calms the mind and reduces stress.

Shavasana (Corpse Pose): Deep relaxation

Shavasana is typically the final pose in yoga practice, allowing for relaxation:

Reduces muscle tension and fatigue.
Lowers blood pressure.
Improves sleep quality.

Downward-Facing Dog (Adho Mukha Svanasana): A Full-body Stretch

This versatile pose offers numerous benefits:

Stretches the entire body, especially the hamstrings and calves.
Strengthens the arms, shoulders, and back.
Improves circulation and digestion.
Calms the mind, reduces stress, and improves focus.

Consistency in practising these poses is key to experiencing their full benefits. Always listen to your body and practice within your limits.

Do's and Don'ts for New Yoga Enthusiasts

Ready to start your yoga journey? Here are some practical tips:

Do:

Listen to Your Body: Yoga isn't about pushing through pain. Modify poses as needed and take breaks when necessary.
Focus on Your Breath: Controlled breathing enhances your yoga experience and helps connect your body and mind.
Find a Good Teacher: A qualified instructor can help you practise safely and effectively.
Use Modifications: Don't hesitate to use props like blocks and straps to support your poses.

Don’t:

Ignore Physical Signs: Pay attention to your body's signals. If something hurts, stop and rest.
Skip Warm-up and Cool-down: These are crucial for preventing injuries and ensuring a smooth practice.

Also Read: Yoga can help manage the heat in your body—experts explain how

Also Read: 7 easy yoga poses you can learn in 20 minutes

Also Read: Celebrity yoga trainer Anshuka Parwani: “You are as flexible in your mind as you are in your spine.”