Yoga practices are the option for those who want to put their body and mind in order. Regardless of age and weight, exercises (asanas) improve physical condition and bring peace of mind, harmony and bring quality of life to a new level.

Getting started with yoga is easy. There are many techniques that meet different objectives and allow everyone to master the practices. But first you need to get acquainted with the basics, learn in detail the yoga poses for beginners and the rules for their implementation at home and in the studio.


How to start doing yoga

Most techniques allow you to start practicing yoga at any fitness level. But it is worth getting acquainted with Indian practices by studying and first choosing the appropriate style (direction), which may depend on personal preferences and health status. Each of them has its own specifics and sets certain goals and objectives for professionals. Therefore, first of all, it is necessary to acquire theoretical knowledge.

Types and directions of yoga.

All modern trends, in one way or another, are based on 4 ancient varieties of Indian practices:

  • Hatha Yoga. The objectives of the classes are achieved through special breathing exercises (pranayama) and the performance of asanas (static postures);
  • Raja Yoga (Janyan). The technique focuses on meditations and exercises for the mind;
  • Bhakti yoga. All actions are aimed at attaining enlightenment;
  • Karma yoga. The practice is to perform any exercise aimlessly and selflessly.

Understanding the essence of these types allows us to consider modern trends that have developed on their basis:

Iyengar. The main thing is the detailed setting of each pose, during which a lot of auxiliary objects and materials are used. Iyengar classes have different levels of difficulty. At the same time, for the absolute “zeros” of yogic culture, preliminary theoretical courses are necessary. In addition, there are courses for the elderly and for pregnant women.
mysore The simplest and safest practice. Here you can perform movements at your own pace, pause and repeat the asanas a convenient number of times.
Ashtanga. Dynamic and rich practice. The session includes a sequence of different postures that last 5 breathing cycles.
Bikram. A set of exercises is performed to stretch and strengthen the muscles, consisting of 26 asanas. At the same time, each previous posture prepares the body for the next more difficult one, and the air in the practice room is heated to remove toxins from the body (like in a sauna).
Kundalini. Designed to support and restore the spine. In addition to asanas, it includes breathing and meditation practices.
Vinyasa flow. Intensive program without theoretical immersion.
Hata. There are no breathing techniques or meditations, just asanas. The task of practice is maximum physical activity.
Yin. The duration of being in one position when performing this complex is up to 10 minutes. The technique develops flexibility, relieves muscle stiffness and increases the elasticity of ligaments. The address is ideal for a sedentary life.


This is a small part of the existing styles and types. There are plenty of routes. But all of them are united by one principle: they imply the improvement of the body, the elimination of stress and relaxation. Beginners tend to choose Hatha and Ashtanga practices, considering them the easiest. However, experts advise to study all the currents to determine the purpose of the formation.