Yoga 101 For Beginners: Everything You Need to Know
When searching for yoga on the internet, you must have come across the term yoga 101. For those who don’t know, it’s your introduction to the world of flexibility, mindfulness, and lots of deep breaths. If you’d like to reduce stress, increase your flexibility, or just find out if you can touch your toes without falling over, yoga 101 is what you need to read.
But wait, where can you find the best one? In this blog, Ekattva Yogshala- a school of yoga in Rishikesh- will share its yoga 101 for beginners. Nothing complex or scary—just a simple and fun way to start on your journey of yoga.
Let’s roll out the mat and get started!
What is Yoga 101?
Yoga 101, in short, is a comfortable, easy-going, no-stress introduction to yoga! This guide will take you step-by-step through everything—whether you are totally new to yoga or just need a refresher— beginning with yoga postures and breathing techniques, as well as mindfulness practices. Yoga is for everyone—of all ages, of all abilities and all levels of flexibility and fitness. The most important things are to start where you are, be consistent, and have fun! Your new adventure into yoga practice will begin to promote your physical and mental health, one deep breath at a time, with Yoga 101!
Why Should Beginners Try Yoga?
Starting yoga might seem intimidating but the benefits are too good to ignore:
Improved flexibility and strength – You don’t have to be flexible to start yoga. But over time, you’ll notice your body becoming more limber.
Better posture – Say goodbye to slouching! Yoga strengthens your core, helping you sit and stand taller.
Reduced stress and anxiety – Yoga promotes relaxation by calming the nervous system and encouraging deep breathing.
Increased mindfulness – Yoga isn’t just about movement; it’s about being present and connecting with your breath.
How to Get Started with Yoga 101 for Beginners
1. Pick Your Yoga Style
There are different styles of yoga As a beginner, you may want to try different styles out before you settle on your yoga style. Some popular ones of our are:
Hatha Yoga- Great for a beginner! Begin a slower practice that focuses on the foundational poses.
Vinyasa Yoga - A flow style practice linking breath to movement.
Yin Yoga - A more gentle and meditative style with long-held poses to stretch the deeper tissues.
Restorative Yoga - Great for relaxation and stress relief.
Power Yoga – If you want to break a sweat, this dynamic style builds strength and endurance.
2. Get the Right Gear
The next part of our yoga 101 beginner’s guide is to get the right gear. Although you don’t have to buy anything fancy, arranging some basic props can assist you with your practice. Aiding you to make it better:
Yoga mat - A good non-slip mat allows for stability and support.
Comfortable clothing - You want to wear something stretchy and good-fitting that is breathable.
Yoga blocks & strap - It's always good to have some props to adjust poses and/or add flexibility.
Water - Stay hydrated, especially if doing a more strenuous type of practice, like Vinyasa or Power Yoga.
3. Learn Basic Yoga Poses
It’s good that you’ve decided to take your first dive into the yoga river. But hey, practicing it doesn’t mean you have to jump straight to the intermediate or advanced yoga poses. Our yoga 101 rule number 3 is to always start your journey by performing beginner's yoga poses. Not only this will introduce you to practice but also allow you to build into more challenging asanas.
Here are 5 to get you started that are beginner-level poses:
Mountain Pose (Tadasana) - This is the base of many poses, with attention to posture and alignment.
Downward Dog (Adho Mukha Svanasana) - It is a great hamstring, calf, and back stretch.
Child’s Pose (Balasana) - A passive relaxing pose and great stretch of the lower back and hips.
Warrior 1 (Virabhadrasana I) - Strong legs with added coordination and balance.
Cat-Cow (Marjaryasana-Bitilasana) - Good move for improving spinal flexibility and warming up the body.
4. Pay Attention to Your Breath
Breathing is as important as the poses in yoga (Pranayama). A great place to start is to practice deep belly breathing. Take a deep breath in through your nose while allowing your belly to expand, then slowly breathe out. This will help calm your nervous system and keep you present in your practice.
5. Start Slow
Ekattva’s Yoga 101 rule 5 for beginners says that you don’t need to commit to an hour-long class from the start. Simply start with 10-15 minutes and work your way up from there as you feel comfortable.
6. Take an Online Yoga Class or Join a Studio
There are many beginner classes of yoga classes available online to practice at your own pace. Consider taking a class at a local studio and receiving in-person guidance from an instructor.
7. Remember to be Patient and Have Fun!
See, yoga isn’t a race. It’s a pilgrimage. Some of the poses you may find challenging. You will find this will improve with practice. Be sure to listen to your body, go at your own pace, and most importantly, enjoy the journey!
Learn about our breathe for balance online classes
Yoga 101: What Common Mistakes Should Beginners Avoid?
Avoid Holding Your Breath – Breathe deeply and naturally while you transition through poses.
Comparing Yourself to Others – Yoga is a personal practice. Focus on where you are today, not on how others look in their poses.
Skipping Warm-Ups – Warming up your body to prepare for more strenuous/ deeper stretching will help you avoid injury.
Doing Too Much – Progress takes time. Listen to your body, and don't overdo it. Inconsistency – Doing yoga for a few minutes each day is better than doing one longer session every month.
Final Thoughts: Ready to Start Your Yoga 101 Journey?
There you go!
We told you everything about doing Yoga 101 for beginners. We truly hope our guide has equipped you with the right guidance. Now you can figure out what works best for you. In case, you’re struggling and want some help with fitness, relaxation, or forging a deeper connection with yourself, we suggest joining a yoga school.
*Enter Ekattva Yogshala*
If you really want to deepen your yoga practice, why not learn from the best? Ekattva Yogashala offers expert-led yoga classes, workshops, and retreats designed specifically for beginners. Whether you're looking to improve flexibility, reduce stress, or embrace mindfulness, our experienced instructors will guide you every step of the way. Join Ekattva Yoga today and take your first step toward a healthier, more balanced life!
Check out our list of offline and online retreats:
Online yoga for everyone retreat
Online mantra meditation retreat
Yoga retreat in Rishikesh, India
