How to learn yoga

There are several types of yoga that can help you improve your strength and balance, relieve tension in your body, quiet your mind, and help you relax.

If you’re new to yoga, you have a lot of options. There are many types of yoga to choose from.

With any style of yoga, you can boost your strength, get more flexible, and improve your balance. And all yoga styles release tension in your body, quiet your mind, and help you relax.

Ashtanga Yoga

What it’s like: Challenging

You do a nonstop series of yoga poses. Ashtanga yoga also uses a special breathing technique that’s said to help focus the mind and control the flow of breath through the body.

Bikram Yoga

What it’s like: Challenging

You do a sequence of 26 yoga poses in a very hot room, above 100 F.

Check with your doctor if you have any medical condition, including hypertension or diabetes, before starting this “hot” style of yoga.

Hatha Yoga

What it’s like: Gentle

“Hatha yoga” originally meant the physical practice of yoga, the poses rather than the breathing exercises. The term now is often used when a few yoga styles are combined to create a simple class that’s good for beginners learning to do basic poses.

Anusara Yoga

What it’s like: Gentle

Anusara yoga is a modern system of Hatha yoga. Classes start with a chant and end with quiet meditation. They include more than 250 poses from Hatha yoga, but teachers can practice their own style, too.

Iyengar Yoga

What it’s like: Gentle

Detail-oriented and slow-paced, Iyengar yoga is good for beginners.

You may use props — belts, blocks, and pillow-like bolsters — to get into poses with correct alignment. Similar styles include Anusara yoga and Viniyoga.

Restorative Yoga

What it’s like: Gentle

This type of yoga uses poses that you’ll do mostly on the floor with the support of bolsters, blankets, blocks, and chairs. The class is designed to care for your body, mind, and spirit.

Kripalu Yoga

What it’s like: Gentle

Kripalu yoga begins with slow movements that barely cause a sweat, and progresses through three levels of deeper mind-body awareness.

Kundalini Yoga

What it’s like: Kundalini yoga is more spiritual and philosophical in approach than other styles of yoga. Kundalini yoga classes include meditation, breathing techniques, and chanting as well as yoga postures.

Power Yoga or Vinyasa Flow Yoga

What it’s like: Challenging

Power yoga is one of the most athletic forms of yoga.

Based on the sequence of poses in Ashtanga yoga, power yoga builds upper-body strength and helps make you more flexible and balanced. You flow from one pose to another.

If you’re new to yoga, it’s a good idea to take a few classes in a slower style of yoga first to get the feel for the poses. That’s because there’s less individual attention and more focus on moving through the power yoga class. Some studios call power yoga by different names: flow yoga, flow-style yoga, or Vinyasa Flow.

Jivamukti Yoga

What it’s like: Challenging

Jivamukti yoga combines the physical parts of Vinyasa yoga with the ethical and spiritual parts of ancient yogic texts such as nonviolence, veganism, and chanting.

Sivananda Yoga

What it’s like: Gentle

You do 13 poses and lie down in between the poses. Sivananda yoga is easily adaptable to people of different physical abilities.


What it’s like: Gentle

You focus on how your breath moves through your body and affects each pose. It’s not so much about doing every pose precisely. The long, deep stretches of this style of yoga are ideal for beginners and people who want to focus on being flexible, recovering from injury, body awareness, and relaxation.

Couples Yoga

What it’s like: Gentle to Challenging

This type of yoga is for two or more people and helps build trust and connection. You can practice it with your child, a partner, or someone you meet in class. Sometimes, you’ll create one pose with your partner. You could also mirror them, or they’ll help you with balance or a deep stretch.

Prenatal Yoga

What it’s like: Gentle

Prenatal yoga focuses on gentle stretching, poses, and breathing. It’s a way for pregnant women to relax, stay fit, improve strength, get more flexible, and lower stress, anxiety, and the side effects of pregnancy like nausea, lower back pain, and shortness of breath.

How to Choose a Type of Yoga

To get the most benefit, choose a yoga style that matches your fitness level, as well as your personality and goals for practicing yoga.

Try different classes and teachers, and see what works for you

To decide on the yoga style that’s right for you, ask yourself these three questions:

  • Are you doing yoga for fitness and to get in shape as well as to explore the mind-body connection? Then choose a more vigorous yoga style like power yoga, Ashtanga yoga, or Bikram yoga. All three styles combine an athletic series of poses into a vigorous, total-body workout. You may need a few beginner classes so that you can easily move through the poses.
  • Do you have an injury, a medical condition, or other limitations? Then start with a slower class that focuses on alignment, such as Iyengar yoga, Kripalu yoga, or Viniyoga.
  • Are the meditative and spiritual parts of yoga your primary goal? Then try one of the yoga styles that include plenty of meditation, chanting, and the philosophic parts of yoga. For example, you might try Kundalini yoga.

Always check with your doctor before starting a new exercise or fitness program, especially if you have any medical problems or are an older adult.


Sarley, D. Essentials of Yoga, Dell, 1999. “New to Yoga.” “Iyengar Yoga.” “The Ashtanga Vinyasa Lineage.”

Rakel, D. Integrative Medicine, 3rd ed., Saunders, 2012.

Primary Care: “Prescribing yoga.”

National Association of Complementary and Alternative Medicines: “Jivamukti Yoga,” “Anusara Yoga.”

How to learn yoga

For years, yoga has been popular to most people for its health benefits. For yoga teachers , they will always consider yoga as a passion. Their love and passion for yoga is also the reason why some of them end in putting up their own yoga business and make it a living. Each yoga business offers a wide array of options for beginner yoga classes, as well as advanced ones. So as not to scare newbies off, it is the task of yoga teachers to inform them of the basic things they need to know about yoga for beginners and the different types of yoga.

Contrary to what most people know, yoga is not just all about poses; it is also about breathing. One study reveals that regulated breathing has a significant effect on the blood pressure.

What Are the Most Requested Beginner Yoga Classes?

Yoga may be accessible to everyone, but it is important to know that not all yoga types or classes work for everyone else. We have listed down the 9 most popular types of yoga and find out which beginner yoga classes would be a good fit for you.

Hatha Yoga

Hatha yoga is an umbrella to all the different yoga styles. It includes the practice of pranayama (breathing) and asanas (basic yoga postures), which is great for strength training

This is one of the best beginner yoga classes because it is relatively gentle as it only requires slow movement.

Vinyasa Yoga

This dynamic practice uses different styles of yoga poses transitioning from one pose to another. The teacher plays music to match the beats to different poses. This links breathing to movements while offering flexibility, strength, concentration, and forms of meditation.

The Vinyasa yoga is great for anyone, especially the beginners.

Iyengar Yoga

This meticulous yoga class allows you to do poses more slowly as compared to Vinyasa. The main focus of this type of yoga is your body alignment in each pose. It makes use of yoga props such as blankets, blocks, bolsters, chairs, and straps.

This is one of the preferred beginner yoga classes for those who have flexibility or recovery issues.

Ashtanga Yoga

This yoga class was introduced by Sri K. Pattabhi Jois. It is consist of six series of sequenced yoga poses that allow you to breathe and move from one pose to another. The poses increase in difficulty, and they require a lot of discipline and core strength.

Additionally, you learn Ashtanga yoga through exact poses and sequence in every class. So, if you want a strict routine and guidelines, this is for you.

Yin Yoga

If you want to find your Zen, take Yin yoga class. In this type of yoga, you hold one yoga pose at a time for at least 5 minutes or more.

It targets the connective tissues and fascia and helps in relieving the stiffness and tightness of the muscles. It also aids in improving flexibility and increases blood circulation.

This class is best for people who just want to unwind and have a stretch.

Restorative Yoga

Like Yin yoga, restorative yoga also focuses on flexibility. The only difference is that your body makes use of a support like bolsters, straps, blankets, and blocks. This aids in supporting the body with different poses without the need for exerting too much effort.

This type is best for people who are struggling with anxiety, experiencing insomnia, or for those who simply want to de-stress after a strenuous activity.

Bikram Yoga

This yoga class consists of 26 poses and two breathing exercises. The practice takes place in a room heated at 40.5 degrees Celsius. It is a 90-minute class, where you practice sequence poses. The heat, along with the vigorous movements, may be strenuous.

If you are new to this class, make sure to stay hydrated throughout the workout and after it. Also, if you have any health conditions like heart disease, diabetes, or respiratory disorder, it is best to seek advice before enrolling in this class.

Hot Yoga

Similar to Bikram yoga, hot yoga is also performed in a heated room. The only difference is that it is not constrained by 26 poses.

This type of class induces sweat and flexibility. Even if you feel that you can move deeper into different poses, yoga teachers do not advise to push beyond your limits.

Kundalini Yoga

The Kundalini yoga is a mixture of yoga and meditation. It includes movement that is repeated and synchronized with breathing. It also includes chanting and singing. Its purpose is to awaken the untapped energy in you and draw it upward to bring a high level of self-awareness.

This type of yoga for beginners can be enjoyed by people who are after the spiritual practice of Kundalini.


The main aim of each yoga business is to help you connect your life experiences and body in a significant way. Yoga is not merely about yoga poses, it aids in digging the inner you – to fully understand yourself.

The only thing to know is that beginner yoga classes will likely bring an improvement in your strength, flexibility, quality of sleep, and more.

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How to learn yoga

How to learn yoga

Fighting traffic to make it to class on time, remembering to bring your yoga gear, carving out a space for your mat amid the after-work studio crowds: Yoga can sometimes be a less than Zen-like experience.

Starting a home yoga practice can ultimately save time, energy, and money. Twenty minutes of yoga at home is often more beneficial than driving, parking, and paying to practice for an hour at a studio.

While most yoga teachers will advise you to learn the fundamentals of asana (yoga poses) in a live class before getting on the mat at home, “Nothing replaces the home practice,” says 25-year yoga veteran Rodney Yee. “Listening is the practice of yoga; it’s so important to go into your own body and ask it to be your teacher. It is a time when you can find your own rhythm. It is where the genuine knowledge arises.”

“Going to classes has many benefits, of course,” he acknowledges, “but I have observed time and time again that it is when people start to practice at home that the real insights occur.”

Beyond the reasons to start a home yoga practice, today there are new ways to start one — ways that blur the lines between showing up in a live yoga class and rolling out a mat in your living room to do yoga at home.

Virtual yoga classes are more sophisticated than ever

Besides the many yoga DVDs and books on the market, online yoga classes and digital downloads are bringing home more of the benefits of a live class. While an instructor isn’t physically there to observe your alignment and adjust your pose hands-on, multimedia is the next best thing. and for some, it may be even better.

What you need to get started with yoga at home

The best reason to start a home yoga practice is that you don’t need much to begin:

  • Choose or create a quiet, uncluttered space in your home for your practice, and stock it with the essential basic yoga props — mat, strap, blocks, blanket, bolster, etc. The space doesn’t have to be large, but it should be quiet, clean, open, and sacred.
  • Get realistic goals, starting out with small pockets of time (10-15 minutes).
  • Begin with basic beginner’s yoga sequences and expand your practice as your skills improve.

That said, it’s your yoga practice — so build it to best meet your individual needs.

“When I teach classes, I can tell just by watching who is practicing at home and who is not,” says Yee. “People who are not practicing at home simply try to fit their bodies into my instructions as if they were following orders. They are concerned mainly with whether they are doing it ‘right.’ But people who are practicing at home are inquisitive about instructions and test them out in their own bodies, asking themselves, ‘How does this feel?'”

Which yoga poses should you do?

Some styles of yoga follow a set sequence of specific poses, but many instructors, including Yee, recommend a more open-ended approach, especially when you’re doing yoga at home.

“At home,” he says, “you learn to listen to what your body needs that day, move at your own pace, and develop intuition about what sequences or kinds of yoga poses you want and need to do most on any given day.”

If you are fatigued, you may want to do a more restorative yoga sequence. If you’re feeling energetic, a more flowing, fast-paced or rigorous set of yoga poses may feel more satisfying or help you channel that energy. Many like to do an energizing yoga practice in the morning and a calming restorative practice in the evening.

But listening to what you need is more than a physical thing.

“As you practice your first poses on your own, try to cultivate an attitude of playfulness and acceptance,” says Yee. “Being present during your practice means allowing yourself to be aware of whatever physical sensations, emotions, and thoughts are currently arising. Be creative and spontaneous. If you approach your practice with a sense of curiosity, rather than self-judgment or competitiveness, you will find it easier to motivate yourself to practice — and you’ll be more present when you do practice.”

Sun salutations are a time-efficient way of practicing yoga because they thread together poses that involve different parts of the body. Sun salutes are also commonly practiced as a warm-up, followed by standing poses such as Warrior I, II and II — and ending with forward bends, twists and restorative poses.

As you advance, you may want to move into more challenging intermediate and advanced yoga poses such as arm balances, inversions and backbends.

How to stay motivated to do keep doing yoga regularly

Setting up a home yoga practice is only half the battle — now you have to roll out your mat and do it.

“The best advice I can give you,” says Yee, “is to make your yoga part of your morning ritual. This means getting to bed 15 minutes earlier so your yoga practice does not cut into your sleep time. The second piece of advice is to sit down with your weekly calendar and begin to cross out any activity that is not serving you anymore (this takes being brutally honest).

But in this interview clip from the intro to his A.M. Yoga for Your Week DVD, Yee says the real key to staying motivated to keep doing yoga at home gets back to listening to yourself and exploring what you need with a sense of curiosity and creativity.

“Another significant way to support your home practice,” Yee adds, “is to practice with a member of your family or a friend. Being held accountable by others can get you to the mat on the dreariest of days. Once you get to the mat, the magic often takes over after a couple of minutes, and you find yourself vibrating with the music of yoga.”

  • How to learn yoga
  • How to learn yoga
  • How to learn yoga
  • How to learn yoga
  • How to learn yoga

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How to learn yoga

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How to learn yoga

Whatever your age or fitness level, yoga is one of the best ways to stay healthy, look good, and feel great. But, if you’re new to yoga, it can be hard to know where to start. Don’t let yourself feel intimidated; just remember a few simple hints, and you’ll be well on your way to practicing a fun and rewarding yoga for beginners workout.

What you need for your first yoga routine

The great thing about yoga is that it can be done anytime, anywhere, with very few accessories. All you need is to wear comfortable, loose-fitting clothes. A non-slip yoga mat is also recommended.

More than anything, though, yoga beginners need patience and an open mind. With a little determination, you’ll feel the results in no time.

Beginners yoga – class or DVD?

For a yoga first-timer, a little expert advice will always come in handy. It’s hard to beat face-to-face teaching in a class or gym, but, if there’s nothing available in your area, a top-quality beginners yoga DVD can be just as good. The best yoga for beginners DVD for you will be uniquely tailored to your wants and needs. Rodney Yee and Colleen Saidman have put together a Smart Start Yoga program that teaches you a range of seated and standing poses to be practiced anywhere.

For a beginner with a hectic schedule, AM/PM Yoga for Beginners offers a sequence of gentle workouts designed to fit perfectly into the rhythms of your busy day. Yee’s Yoga for Beginners includes both a shorter morning workout and a more intensive yoga routine centered entirely around accessible beginner yoga poses.

Your first yoga poses

Don’t forget that the key to successfully practicing yoga is your breath control, or pranayama . Remember to always take deep breaths through your nose, filling out your belly. Sit on the floor in a relaxed Easy Pose – seated with your legs crossed and your back and neck straight. Concentrate on your breathing, and feel your body balanced and controlled.

Although it might sound easy, mastering your breathing and back muscle control in this way is an essential part of beginning your yoga routine. Once you feel relaxed, stand up straight and stretch your arms slowly up above your head as you breathe in, then exhale as you reach down toward the ground. Go as far as you can without straining.

Once you feel comfortable with these simple beginner yoga poses, you can incorporate them into a sequence for a more advanced workout.

Yoga might seem like a daunting task. You walk into a gym or download a yoga video and some flexible yogi is sitting on her head in a pretzel-like position and you think, “I’ll never be able to do this.” Here are two easy beginner yoga poses that can produce results without sending you to the emergency room.


A very basic stretch to start with is Cat-Cow Pose, which is a great stretch for your back and abdomen.

  • Start on your hands and knees, aligning your wrists underneath your shoulders and your knees with your hips.
  • Keep your spine flat like a table; this is called neutral spine.
  • Keep your neck in line with your spine. Don’t lift it up or drop it down.
  • As you inhale, drop your belly toward the floor and look up. Curl your toes under if this helps you reach the stretch.
  • As you exhale, pull your spine toward the ceiling, rounding your back. Your head will drop down and you can focus on your navel. The tops of your feet will lay flat against the floor.
  • Repeat this action as you continue inhaling and exhaling, working on your breath.

Downward-Facing Dog

Another easy beginning yoga pose to try is Downward-Facing Dog.

  • Begin on your knees the same way you did with Cat-Cow pose, with your wrists under your shoulders and knees under your hips.
  • As you inhale, push your hips toward the ceiling, straighten your legs and place your feet flat on the ground.
  • Once your legs are straight, spread your fingers out, and let your head hang between your arms. Engage your quadriceps to take pressure off your arms.
  • Once you are in position, continue working on your breath.

Both of these positions and more can be found in basic yoga classes and some of the best beginners’ yoga DVDs. Always remember to work at your own pace and that most positions can be modified or altered to help you achieve them. Open communication between you and your yoga instructor is the best way to get the most out of each exercise.

How often do we figure a person doing the headstand against some picturesque backdrop and say ‘yoga is not for me’? You might want to revisit your thought once you go through these 11 unique beginners’ yoga tips. This is an easy way to initiate your yoga practice and reap the benefits yoga has to offer. Read them and find yourself doing yoga against a picturesque backdrop instead.

11 Yoga Tips for Beginners

Let us read about every yoga tip in more detail

1. Know What is Yoga Exactly

As a beginner, often we equate yoga with some tough, limb-twisting poses. And aren’t you sometimes concerned that: “I can’t even touch my toes, how can I do yoga?” Yoga is not about touching your toes, or stretching 98 degrees to your northeast. It’s a simple process of uniting with yourself – using your breath, body and mind. And it’s easy and effortless.

So, never mind if you’re not Ms. Flexible or Mr. Stretchable, or are venturing into yoga at the age of 40, or you have secret love handles that are stressing you out – just remove all those myths before beginning your yoga practice! The only one watching you is yourself – so just relax. This journey will bring much joy and relaxation to you!

2. Learn Yoga from a Qualified yoga teacher

It is best to start learning yoga under the guidance of a qualified yoga teacher who can lead you through the correct way of doing each technique. This would help you learn yoga asanas (postures) properly and avoid possible injuries. Some of the philosophies or techniques taught in yoga may be new but it is a good idea to keep an open mind, as it will help broaden your vision and enhance your yoga experience.

3. Inform if any medical conditions you have to the instructor

If you have a medical condition, inform your Sri Sri Yoga instructor prior to the commencement of your yoga training. It will help the teacher customize your yoga asana practice and avoid any complications or injuries.

4. Know what to Wear during Yoga?

Wear comfortable clothing while going for the yoga class or when practicing yoga at home. Also, avoid wearing belts or excessive jewelry as it could get in the way of your yoga practice.

5. Be a Regular Yogi: When to Practice Yoga?

Although it’s best to practice yoga asanas early in the morning, any time of the day is fine till you are regular with your practice. If mornings don’t suit your schedule, don’t let it be an excuse to give up practicing yoga completely!

6. Stay Light! : What & How much to eat for better yoga?

It is advised to practice on an empty stomach or at least 2-3 hours after your last meal. Also, it’s advised to have at least three to four liters of water during the day as it will help you to flush the toxins that are released during your yoga practice, out of the body.

7. Warm-up before Hitting the Yoga Mat

Sukshma Vyayam or gentle warm-up exercises help loosen up the body and prepare it for the yoga asanas coming ahead. Here are a few warm up exercises:

> Massaging the head, brows, nose and cheeks: Whenever we make a mistake, we instinctively place a hand on the head. This is a sign that blood circulation in the brain is less and a massage is needed!
> Rotate your neck, both clockwise and anticlockwise to relieve any stiffness.
> Pump your shoulders and shake those hands to shrug off the lethargy.

8. Keep a gentle smile and enjoy asanas

Keeping a gentle smile relaxes the body and mind and helps you enjoy the yoga asanas much more. With a calm mind, you can push your body’s limits further and stretch more than usual.

9. Challenge Your Limits – One Step at a Time

The ancient yogic text, Patanjali Yoga Sutra, defines yoga asana as Sthira Sukham Asanam. Do only as much as you comfortably can and then just stretch a bit more (to improve body flexibility). Remember to use the breath as a reference point – when it is light and long, then the muscles begin to relax; but when the breath is jagged or uneven, it means you have over-exerted.

Going slightly beyond your comfort zone will keep the yoga practice interesting and will add a spark of challenge as you progress and adopt new yoga asanas.

10. Every Yoga Asana Is Unique, Just Like You

Wherever you stand in your yoga practice, be happy with it and don’t compare yourself to other students in the yoga class. Remember that each body type is unique and different people are at different levels of expertise. Some might easily perform a particular yoga asana, while others may need a little more time and practice to get there. Therefore, don’t feel pressurized and over-exert yourself. Your flexibility and efficiency in doing yoga postures will improve with regular practice.

Do not be alarmed if you experience some soreness in the muscles during the initial days of the practice. But if the pain persists, inform your instructor immediately. The crux here is to be regular with your yoga practice and have patience. Just like any other discipline, it will take some time for the body to get used to the yoga asanas.

11. Relax to Recharge!

As you complete your yoga asana practice, don’t be in a great hurry to get up and start moving about with the tasks lined up for the day. It is a good idea to lie down in Yoga Nidra for a few minutes, as it helps cool down the body and consolidate the energy produced through yoga asana practice. Yoga Nidra is also beneficial in completely relaxing the mind and body after the yoga workout.

You will be able to experience the subtler and deeper benefits of yoga in due time only if you stay regular with your practice. Yoga encompasses yoga asanas, timeless ancient philosophy, pranayamas (breathing techniques) and meditations, which take you beyond the body level, offering a deeper spiritual experience.

Your body is like the wick of a candle and the mind is like the glow all around it. It is the “Prana” or life force in us that nourishes the mind and keeps the body alive. “Pranayama” means working in the dimension of “prana”.

The Prana creates an aura around the body. Every problem first generates in the subtle and then surfaces on the physical level. Sickness shows up in your Prana (Pranic Body) much before you get sick physically. Pranayama clears the whole energy around you, expands your aura and heightens the spirit. It brings clarity to the mind and good health to the body.

So, give yourself some of your valuable time and be patient for the results that will make you more flexible, healthy, calm, efficient and zealous. Happy practicing yogis!

How to learn yoga

If you’re already searching how to learn advanced yoga poses, you’ve probably already mastered both basic and intermediate yoga poses. However, advanced yoga poses can be a different beast from the easier poses, and they do require a certain level of flexibility, strength, and mastery of the basic poses to ensure that you perform advance poses safely and effectively.

In order to do advanced yoga poses properly, you need to take things slowly. Even if you’ve already mastered the basic poses, advanced yoga poses require a higher level of physical and mental discipline. The only way to be able to achieve the needed discipline is through dedicated practice and proper instruction. Eventually, you will be able to perform advanced yoga poses properly and it will be an extremely rewarding experience!

Being Physically Prepared for Advanced Yoga Poses

If a yoga practitioner, you would already know that performing advanced yoga poses means that you need to have a certain level of strength, balance, flexibility, and stability. Advanced yoga poses contain more challenging asanas that are difficult to perform if you have not reached the required levels of physical preparation beforehand.

The most important poses in the beginner and intermediate levels that you need to have mastered are those that focus on your core strength and flexibility. Keep in mind that these “lower levels” are the foundations for your advanced poses, so you need to make sure that you’ve perfected them before moving on to more difficult poses. Higher level yoga poses are composed to intense backward bends, difficult arm and leg bends, and even body inversions. What’s more, these poses are often combined in complex ways.

Let’s take the Lord of the Dance Pose, or the “Natarajasana”. It is a difficult standing yoga pose that is performed on one leg with one arm stretched out in front while your other hand grasps your other leg behind you. In order to perform this pose properly, you’ll need the core strength that you will learn from a sun salute (Surya Namaskar) which you will learn at the beginner’s level, combined with the balance and flexibility of the half moon pose (Surya Namaskar), which is an intermediate yoga pose. Once you have achieved the core strength, flexibility, and balance required, you can learn the Lord of the Dance pose.

Simply put, having the physical capability to be able to do advanced yoga poses is a ladder: it’s a step-by-step process and you need to be patient!

Having the Right Props to Keep You Safe and Comfortable

If you’re looking to move towards learning how to perform advanced yoga poses, you probably already have the two basic yoga props: the mat and yoga blocks. Now it’s time to invest in props that will help you alleviate your yoga practice to the next level:

  • Yoga Wedge – a yoga wedge is a soft wedge that’s usually made from firm foam. As you start performing more complicated yoga poses, you will need a yoga wedge to be able to help you bear your weight and increase flexibility. Using a yoga wedge also gives you support where you need it. For people who are suffering from conditions such as backaches and tight glutes, a yoga wedge can also help alleviate weight and stress on tender areas such as your legs, wrists, and lower back.
  • Yoga Wheel – compared to other yoga props, yoga wheels are newer on the market however it is quickly becoming a popular prop with advanced yoga practitioners. Yoga wheels help stretch the spine and open up the sides and front of the body. Using a yoga wheel helps stretch the spine and massages it to be able to become flexible slowly and safely.
  • Yoga Board – the yoga board mimics the traditional paddle board that many yoga practitioners use while performing asanas on the water. Yoga boards have three rockers on the underside of the board to help you practice your balance and stability.

While these props are not necessarily required in order for you to learn and perform advanced yoga poses, they are a good investment if you want to increase your physical strength and maintain your safety and comfort during these poses.

Preparing Your Mind as Well as Your Body

Aside from physical strength, being able to perform advanced yoga poses entails a certain level of mental preparation. During your beginner and intermediate phases, it was mental discipline that made you practice your poses until you were able to perform them properly. This mental strength and discipline are the foundations that you will need as you advance to more difficult yoga poses.

The more you practice advanced yoga poses, the more you will notice that you are building up a certain level of concentration and stillness within your mind that allows you to fully immerse yourself in your yoga routine.

Finding a Yoga Master

While you were still a beginner or even an intermediate yoga student, you might have found that you could learn and perfect the poses on your own. However, with advanced yoga poses, it might become necessary for you to find a qualified and experienced yoga master.

Getting an experienced yoga master to help you means that not only will you have guidance and direction about your yoga poses, but you will also have someone who can motivate you and make sure that you’re performing your poses safely and correctly. Learn more about yoga poses.

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If you are serious about your yoga journey, it’s only natural that you want to know how to learn advanced yoga poses once you’ve mastered both the beginner and intermediate poses. However, this should be a journey that you take slowly; make sure that you are learning the proper positioning of your body and that you are gaining the right levels of strength, flexibility, and balance. Your body will always be the most accurate barometer if how you are learning the advanced yoga poses. Listen to how your body is responding to advanced yoga poses to learn when to rest and when to push yourself.

This is your beginner guide to yoga. Below you will see three stages, each containing a series of three class videos. Each yoga class video series teaches you how to do yoga safely and benefit as much as possible with every pose you do. Here is the outline:

The Beginner Yoga Stages (Scroll down to see the classes)

Stage One – Learn the Yoga Basics: teaches the beginner student fundamental yoga principles, such as how to do the most basic yoga poses that are a part of almost all classes, including sitting cross-legged (sukhasana), sitting with legs straight (dandasana), sitting on your heels (virasana) and doing a flow called sun salutations (surya namaskar).

Stage Two – Learn the Yoga Fundamentals, Core Stability: teaches you how to properly activate your core (bandhas) and how integrate your breathing (pranayama).

Stage Three – Learn the Yoga Fundamentals, Strength and Stretch: takes you through a series of classes that help you understand how to strengthen your core and maintain core stability while stretching and doing yoga.

Stage Four – Learn the Yoga Fundamentals, Take the Next Step: challenges you with more demanding poses and sequences.

Following these stages sequentially will provide a solid foundation for anyone starting out on their yoga journey!

Before You Begin. Additional Resources

We have a lot of resources for beginners. If you are looking for more classes or to learn more about yoga, check out these links:
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If you like yoga, and are into Eastern spirituality then Kundalini Yoga man before you. Yoga has quickly spread as a popular cities. Unlike the former days of when yoga was previously frowned upon, it is not considered a viable form of working out. Men and women alike are not only welcome but eager to join classes.


Yoga itself is one of the oldest practiced rituals by mankind. However the room in which these sessions are carried out are much different than in ancient tradition. Sleek gyms with plenty of room are offered as centers to practice your technique.

It is uncertain how long yoga has been in existence. But we do know that archaeologists have confirmed the evidence of yoga in ancient Traditions. It has been used for many years in a spiritual manner. Yoga is akin to Eastern spirituality, so if you are looking to find a balance or recenter your mind and body it is a great endeavor.

Kundalini Yoga

Kundalini Yoga is one of the many variations of yoga. It is different in both its style and philosophy. Kundalini See’s that the practitioner gets a quality mix of physical work out as well as a strong emphasis on meditation. This is a perfect yoga hybrid that appeals to many people. If you like the traditional meditative quality that yoga brings, but still want a decent workout without completely burning you out then this might be the type of yoga for you.

Kundalini Yoga emphasizes consciousness. Those who regularly practice this form of yoga report having elevated levels of concentration both at their jobs and in their personal lives. You also should not underestimate Kundalini Yoga. Although it does focus on a meditative state of mind, it is still not an easy class to get through. There are certainly easier classes you can attend if that’s what you’re looking for.

Kundalini Yoga is certainly not only on the rise but is becoming more and more popular and major cities like New York and LA. It is fairly loose in terms of any strict philosophies, so you won’t have to worry about that in a Kundalini class. The Kundalini Yoga method is said to possess a very pure spirit that will provide you with plenty of vitality.

There is no doubt, that if you are a regular yoga type person, that you should try Kundalini Yoga if you haven’t already. Many folks who aren’t regular yoga goers also love this form of yoga.

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Just like building a house, you need to lay the foundation before you can move forward, and the same applies for learning how to handstand.

If you want a solid (and safe) handstand practice, it’s important to build a strong foundation first. This free yoga class does precisely that!

Strength and range of motion in your shoulders is essential for learning how to handstand. In this free yoga class, you will learn anatomy and techniques to strengthen your shoulders and increase your shoulder mobility.

Why Shoulder Mobility and Strength Are Key for Handstands

When we just start out on our handstand journey, we often don’t realize everything that goes into a solid handstand practice.

One of the main things that gets overlooked is shoulder strength. Shoulder strength – and range of motion – is key for a successful handstand. Without these key components, your shoulders won’t be able to support your weight or allow you to hold a handstand.

With more strength and increased mobility, you will also help prevent injury and decrease your likelihood of falling.

Ready to Build Your Handstand Foundation? Take This 15-Minute Free Yoga Video

This yoga video will give you the basics to build shoulder strength, increase range of motion, and apply it to your handstand practice so you can get upside down and off the wall in no time!

Now That You’ve Built the Foundation, It’s Time to Fly! Take the Full Learning to Handstand Program

Building Shoulder Strength (the video you just took) is video #4 from the Learning to Handstand full yoga program on YA Classes by

How to learn yoga

This full handstand program consists of six separate classes designed to walk you through the process of learning to handstand step-by-step. This yoga video series will continue to build the foundation you need for a safe and solid handstand practice.

Have questions about the handstand process? Want to share your own experience of working on your handstand? Please share in the comments below – we love hearing from you!