Namaste, dear yogis! This week I have had some lovely people coming through the doors to the Sussex Yoga studio, and many of them have been completely new to yoga, but have been very curious and interested in starting this new and exciting journey. So, I thought for this week, I’d write a few words on yoga, aimed at beginners. Hoefully this will serve as an informative start on their new journey. So, whether you're unrolling your mat for the first time or returning after a hiatus, welcome to the transformative journey that is yoga. As a yoga teacher passionate about helping people, I'm thrilled to guide you through the foundational principles of this ancient practice, helping you build a strong and sustainable yoga foundation.

1. Embracing the Basics: The Heartbeat of Yoga

Yoga is more than just a physical exercise; it's a holistic approach to wellbeing that encompasses mind, body, and spirit. As beginners, it's essential to acquaint ourselves with the basic principles that form the core of this ancient discipline. So, here ‘s some information to get you started!

Breath as Your Guide: Pranayama

man seated in yoga pose with hands in prayer

Our journey begins with the breath, known as 'pranayama' in yogic terms. Inhale deeply, filling your lungs, and exhale completely, releasing tension.

The breath is the thread that weaves through every pose, fostering a deep connection between mind and body.

As you move through your practice, allow the breath to guide you, anchoring your awareness to the present moment.

Breathwork practises may deepen relaxation, improve your mood, and soothe physical illness.

2. Asanas: The Building Blocks of Yoga

Now, let's delve into the physical aspect of yoga through 'asanas' or poses. You can begin with these three foundational poses that establish strength, flexibility, and balance. They all have great health benefits as well as helping you to start working on your yoga vocabulary and starting to understand how to do these yoga poses. There are many great free resources on YouTube if you want to have more instructions on how to do these poses properly.

Mountain Pose (Tadasana)

Start by standing tall, feet hip-width apart, grounding through your feet.

Engage your thighs, lengthen your spine, and reach your arms overhead, palms facing each other then move your arms out to the sides, palms facing outwards.

Tadasana is the foundation for many standing poses, promoting awareness of alignment and stability.

Downward-Facing Dog (Adho Mukha Svanasana)

Transition to Downward Dog by placing your hands down on the mat in front of you, shoulder-width apart, spreading your fingers wide.

Point the index fingers forward so you get an external rotation of your shoulders. Lift your hips towards the sky, straightening your legs and pressing your heels towards the floor.

It is absolutely normal not being able to put the heels down on the floor, so do not worry if you are not able to!

This pose stretches the entire body, building strength and flexibility simultaneously. This is an inversion as your head is lower than your chest.

Child's Pose (Balasana)

man doing childs pose in the gras near a forest

Rest in Child's Pose to find relaxation and release tension. Kneel on the mat, sit back on your heels, and extend your arms forward or grab hold of your heels.

This restorative pose is perfect for regaining composure during your practice.

You can also come onto all fours, separate the knees out to each side of the mat, get your big toes to touch in the middle and start to shift your weight back and lower your sit bones down to your heels.

This is a wide-legged child’s pose and with the added hip opener, this pose can feel absolutely amazing!

Definitely one of my favourite poses.

3. The Art of Alignment: Finding Your Yoga North

Proper alignment is crucial to prevent injury, enhance the effectiveness of poses, and cultivate mindfulness. This is not to day that you have to do a pose exactly as it has always been done, if that pose does not suit you. Modifications and variations are always available to suit your body, your capability and your needs.

Engage Your Core

Whether you're in Warrior I or Tree Pose, activating your core provides a stable foundation. Imagine drawing your navel towards your spine, supporting your lower back, and promoting a strong and centered posture.

Listen to Your Body

Each body is unique, and it's essential to honor your own limits. Pay attention to how each pose feels, and use props like blocks or straps to modify as needed. Yoga is about self-discovery and self-love – embrace the journey at your own pace. We never go beyond our edge and it is always no pain, no pain!

4. The Power of Mindfulness: Yoga Beyond the Mat

As we navigate the basics, remember that yoga extends beyond the physical postures. Mindfulness is the key to unlocking the full potential of your practice.

Connect with Your Breath

Returning to the breath, let it be your constant companion. Notice the inhales and exhales, allowing them to anchor you in the present moment. This mindfulness brings a sense of calm and focus both on and off the mat.

Cultivate Patience and Persistence

Yoga is a journey, not a destination. Be patient with yourself as you explore the foundations. Progress may be gradual, but each step forward is a celebration. Persistence is the key to unlocking the myriad benefits that yoga has to offer.

5. Closing Thoughts: Embark on Your Yoga Journey with Joy

As you embark on this enriching journey, let joy be your guide. Yoga is a gift you give to yourself, a practice that nurtures your mind, body, and soul. From the rolling hills of England to the sanctuary of your mat, embrace the foundational principles with an open heart and a willing spirit.

Remember, as a yoga teacher, I'm here to support and guide you. Each breath, each pose, and each moment on the mat is a step towards self-discovery and well-being. May your yoga practice bring you peace, strength, and a deeper connection to yourself and the world around you.

Namaste, and happy practicing! Love, Angie at Sussex Yoga x