Your Essential Introduction to Yoga—Including 9 Fantastic Poses to Explore

At first, yoga might appear challenging with its unique postures, terminology, and props. While it’s different from traditional gym exercises like treadmill running or weightlifting, don't let the unfamiliar aspects of yoga discourage you from giving it a go. While there are more advanced yoga practices for seasoned practitioners, there are also simple and accessible options designed for beginners. Plus, the numerous health benefits of yoga make it an even more appealing workout choice.

What Exactly Is Yoga?

"Yoga is a diverse practice that, beyond physical postures, enhances mental wellness, self-awareness, and your connection with [yourself]," explains therapist Amanda Sacks, LCSW, E-RYT 500.

Anyone new to yoga is actually engaging in a time-honored practice that spans thousands of years. The term "yoga" translates to "to unite" in Sanskrit, and as stated in The American Journal of Psychiatry, the origins of yoga stretch back 2,500 to 5,000 years, with ancient depictions of yoga poses found at archaeological sites in the Indus Valley. The sage Patanjali, from India, is acknowledged as the first to record yoga’s principles and practices in Sanskrit, detailing its eight elements, some of which are now incorporated into modern-day U.S. practices, including “controlled postures,” “mental restraint,” “conscious breathing,” and “meditation.”

Health Benefits of Yoga

Yoga, as a low-impact exercise that blends intentional movement, isometric posture holding, deep breathing, and mind-body awareness, offers a variety of physical and mental health benefits. Here are a few of them:

How Yoga Supports Mental Health

An expanding body of research demonstrates yoga’s ability to lower stress, enhance mental well-being, and boost cognitive function. Yoga aids in reducing stress and alleviating nervous system strain from multiple angles. The physical movement involved in yoga helps with stress relief, thanks to the general mental health and stress-relieving benefits of exercise. Additionally, yoga emphasizes breathing techniques that activate the nervous system, along with introspection and emotional control. "Breathwork aimed at calming your nervous system or boosting your energy are also fundamental elements of a yoga practice that go beyond the physical postures," confirms Sacks.

Yoga Can Improve Your Strength and Flexibility

Anyone who has practiced yoga knows that it is a rigorous workout. A 2021 study involving 82 participants, published in the journal Frontiers In Public Health, found that women who practiced yoga once a week for 90 minutes showed improvements in flexibility, balance, and core strength.

Yoga May Benefit Your Heart

Some research indicates that yoga can enhance cardiovascular health. Although there is limited research on yoga and heart health, experts suggest that yoga can help manage risk factors for heart disease, such as stress and lack of physical activity, according to the National Institute of Health (NIH). Certain studies have shown that yoga may help improve blood pressure and cholesterol levels, both of which are linked to heart disease.

Yoga Can Assist in Managing Back Pain

While there is limited research, some studies suggest that yoga can help alleviate lower back pain and discomfort for those affected by chronic back issues. In fact, the American College of Physicians recommends yoga as one of the first treatment options, even before medication.

Yoga May Help Ease IBS Symptoms

Although research is limited, there is evidence indicating that yoga can reduce the intensity of irritable bowel syndrome (IBS) symptoms such as abdominal discomfort, cramping, constipation, and diarrhea, as noted by the NIH. The exact causes of IBS are still unclear, but researchers believe that stress may worsen IBS symptoms. By alleviating stress through yoga, you may indirectly ease some of these symptoms.

Different Forms of Yoga

Yoga comes in many variations, each with its own unique purpose and outcome. "I appreciate the wide range of yoga styles, as it allows you to connect with what feels most meaningful to you," says Sacks. "I suggest exploring different styles and teachers to see which practices resonate with you the most."

According to the NIH, some of the most commonly practiced types of yoga in the U.S. include:

• Ashtanga or power yoga
• Bikram or hot yoga
• Hatha yoga
• Restorative
• Kundalini
• Viniyoga
• Vinyasa
• Yin

Certain yoga styles focus on building strength, power, and energy (like vinyasa or flow yoga), with a heavy emphasis on transitioning between poses and holding them. Other styles of yoga, such as hatha yoga, move at a gentler pace and prioritize stretching, while yin yoga and restorative yoga promote deep relaxation and stress relief. Bikram yoga, a form of hot yoga, incorporates heat and humidity to amplify the intensity and benefits of the practice.

There are many more forms and variations of yoga, but these are typically the most popular and widely available types in Westernized yoga studios. You can also find numerous beginner-friendly yoga options through in-person classes, online tutorials, streaming platforms, apps, and books. As with any new physical activity, Sacks advises everyone to "listen to your body and ask questions."

Essential Yoga Gear for Beginners

Starting a consistent yoga routine requires a small investment, but it’s well worth it. If you’re attending your first in-person class, here’s what you’ll likely need:

• Yoga mat. This isn’t just a decorative item—it’s an essential tool for your practice. "A yoga mat keeps your feet from slipping in standing poses, protects your knees when kneeling, and shields your body from unsanitary floors during lying poses," explains yoga instructor Rev. Sharon Shanthi Behl, MA, LPC, E-RYT500, C-IAYT, I.Y.M. You can rent a mat at most studios for a small fee, or purchase your own and bring it along.
• Comfortable, flexible clothing. Yoga involves lots of bending, stretching, and often sweating, so it’s important to wear clothes that move with your body without being restrictive. Behl suggests "avoiding clothing with zippers or buttons that might dig into your skin," but there’s no uniform required—wear whatever makes you feel most at ease.
• Small towel or blanket. Some studios provide yoga blocks for stretching and modifying poses, but you can also use a folded towel or blanket for similar support as a beginner. "A wool or cotton blanket can be folded to enhance comfort and to cover you during the final relaxation pose," Behl adds.

Top Yoga Poses for Beginners

Mastering yoga and its various styles takes regular practice and time. As you progress, you’ll pick up on the subtleties of this movement practice. "Attending a few in-person classes with an experienced instructor will help ensure that someone is there to guide you toward the best alignment for each pose, based on your unique body," says Behl. "A great teacher can help you modify each pose to fit your current level and needs."

Start practicing at home with these foundational yoga poses, also known as Asanas in Sanskrit. Move within your body’s comfortable range of motion, and stay mindful of your natural breathing rhythm. Begin by holding each pose for three to five breath cycles (one inhale and exhale count as one cycle).

1. Cat/Cow Pose

• Start on all fours: "Wrists should be beneath shoulders and knees directly below hips," advises wellness expert Jess Matthews, DBH, FACLM, E-RYT500.
• Inhale and "let your belly soften toward the floor, gently arching your back and tilting your tailbone and chin toward the ceiling," Matthews explains.
• Exhale and "slowly round your spine, bringing your chin toward your chest," she adds.

2. Downward Facing Dog

• Begin on all fours, then stretch your legs behind you into a high plank position to make sure your hands and feet are properly aligned, says Sacks.
• Inhale, then as you exhale, lift your hips toward the ceiling while keeping your arms and legs straight. Your body should form an inverted triangle with the floor.
• Allow your heels to drop toward the ground and gently tuck your chin into your chest.
• It’s perfectly fine to bend your knees to ease the stretch in your hamstrings and to prevent strain on your lower back.

3. Seated Twist

• Start seated on the floor with both legs out straight.
• Lift up your right foot, cross it over your left leg, and place it on the outside of your left thigh. 
• Inhale, place your right hand behind your right hip. 
• Exhale, “gently rotate your torso to the right,” Matthews says, hugging your knee with your left arm.
• Release, and repeat with your left foot on the outside of your right thigh.

4. Cross-Legged Seated Pose

Place your right ankle on top of your left thigh and your left ankle on top of your right thigh. (If this is too difficult, sit in a butterfly position with your feet overlapping in front of you.)

Inhale and exhale, staying in this pose while gently resting your hands in your lap for “an easy beginner pose,” Behl recommends.

5. Child’s Pose

• Begin on all fours, with your hands and knees on the floor. 
• Take a deep breath in, and as you breathe out, shift your hips back toward your heels, lowering your chest to your thighs and your forehead toward the ground. 
• Allow your knees to widen slightly, with your big toes touching, and “let your torso relax between your thighs,” suggests Matthews. 
• Extend both arms straight ahead on the mat, and gently tuck your chin toward your chest.

6. Tree Pose

• Begin in a standing posture. Inhale, and press the sole of your right foot against the inner part of your left calf. 
• Exhale, keeping your right knee pointed outward. Your arms can be placed in any position that feels comfortable. 
• Release the pose and repeat on the other side, pressing your left foot against your right calf.

7. Mountain Pose

Sacks appreciates this pose because the alignment it teaches is essential for many other poses as well. 

• Inhale deeply and stand tall with your feet aligned at hip-width apart. 
• Exhale and raise both arms straight overhead, ensuring your shoulders are relaxed and drawn back. 
• Align your knees above your ankles, hips over your knees, shoulders aligned with your hips, and head directly over your shoulders, as Sacks advises.

8. Chair Pose

• Stand with your feet and knees touching. 
• Inhale, then exhale as you bend your knees and hips, lowering your body into a squat, aiming for a chair-like position (starting with a six-inch depth). 
• Lift both arms upward, extending them as far as feels comfortable for you.

9. Crescent Lunge Pose

• Begin in a standing position. Inhale deeply and step your right foot back, about two feet from its original spot. 
• Exhale and bend both knees, making sure your right heel stays lifted. Extend both arms up toward the ceiling.
• Return to the starting position, bringing your right foot back to meet the left. 
• Repeat the movement by stepping back into a lunge with your left foot.