Knowing your corpse from your cobra, or your tree from your triangle is no easy feat. Those first attempts of following along with a yoga class are usually full of bewilderment (how on earth are they bending like that?) and uncertainty (where are my hands supposed to even go?).
Don't worry! No-one knows what is going on in those first few sessions. Yoga isn't just a one-time skill you pick up instantly, it is an art you develop and learn over a lifetime. Learning the best poses that are suitable for beginner Yogis is the best way to quickly find your feet at a class, or run your very own sessions at home.
Here are 10 yoga poses for beginners to start with - the building blocks to becoming stronger, more flexible and happier! With these you under your belt, you will be on your way to being the star of your yoga classes.
Here's what can make a world of difference to your practice: a good yoga mat
There are so many features to consider when picking the perfect yoga mat, but there are just a few essentials to keep in mind.
You want a mat with an ultra-strong grip, made of non-slippery material. This grip means you can go through your poses without fear that your mat will betray your limbs, causing a fall and possible injury. Most importantly you want a mat that has the optimum comfort and support you need! If you have weaker wrists or ankles, then additional support is necessary in order to avoid any injury or general discomfort.
Finding those 15 minutes of zen every day is all you need for a quick gentle yoga workout. We know this isn't always as easy as you may think, but a quiet environment helps with your mental state and ability to focus on deep breathing. The poses are only one part of yoga, most of it involves practicing the art of feeling comfortable being still and with your thoughts. With the world going at 2x speed around us, this is a valuable skill for life and your mental health!
You don't need a huge yoga studio or garden space to get in some yoga stretches. Anywhere you can put down the mat is perfect! To check if you have sufficient space, put down your mat and swing your arms around you. Ideally, you want no obstructions within arms or legs width of the mat.
And now without further ado.. to the poses!
This is probably the one yoga stretch for beginners that you imagine doing when you think of embracing your inner yogi/yogini. The name comes from how dogs stretch out their bodies post-nap, and it's sure to give you that same rush of endorphins. The downward-facing dog invigorates the whole body: releasing the spine, stretching out the hamstrings and calves, and engaging the back and arms.
As you're bent over, there's a big boost of blood flowing to the brain. This is proven to help your memory and enhance concentration levels. This is like a warm wave of relaxation to your brain!
You begin on your hands and knees for this pose: placing your hands forward so they rest on the mat in front of your shoulders and curling your toes under. As you breathe out, push your palms into your mat and lift your knees, straightening both arms and legs.
You will be in this distinctive upside-down V shape. Make sure to not fall for the rookie mistake of trying to keep your heels on the floor - your heels will be stretching toward the floor but don't have to actually touch it.
For best practice, you will want to keep your shoulders broad, your hips wide and your weight primarily in your legs.
In yoga classes, this is the quintessential resting pose, giving a gentle stretch from your neck down to your legs. As you relax your spine and shoulders, you can focus on mindfully breathing and getting comfortable on your yoga mat.
You don't have to wait for the yoga instructor to give you a much-needed break, just ease yourself into the child's pose until you feel ready to continue.
Firstly, kneel and comfortably sit up on your heels. Press your knees and feet together, making sure you get yourself into a comfortable position.
Take a nice deep breath and on the exhale, slowly bend your torso forward and rest your forehead on the floor. You want your chest to be tucked close to your knees before laying your arms out in front of you.
The key is to just relax - release that tension in your shoulders (it is there trust me, just let it all go) and let the shoulders gently fall towards the floor. Now it's just time to breathe and focus on how your body feels.
The triangle pose is another hugely popular standing pose, incredible for strengthening up the body and improving balance and flexibility.
You'll feel your chest and hips opening up over time when practicing this pose. Don't worry about looking like an expert when beginning with this, just see what your body is capable of.
Eventually, you will be able to deepen the stretch and feel the whole of your body engaging in it.
Begin standing with your feet apart, with your right foot turned out to 90 degrees angle and your left foot facing forward.
Extend your arms out to your sides (it helps to have a few metres of space all around you for this), then gently bend down over your right leg. Your right hand should either touch the floor or rest it on your right leg.
Avoid resting your hand directly on your knee, you can place it above or below, depending on how deeply you want to stretch.
Then stretch your left hand up toward the ceiling, with your fingertips extending out. Turn your face up toward the ceiling and hold the pose for as long as you need. You can then switch sides and feel your whole body strengthening as you go!
This classic pose is the perfect introduction to balancing postures, this balancing/standing pose strengthens your core and all down your legs. This is a staple in yoga sessions as it is a simple pose which has numerous benefits.
Start by standing on your mat with your arms by your side. Move your weight over to balance on your left leg, with your right foot placed on your left ankle or inner thigh. It is difficult to stay balanced the first few attempts but, like everything in yoga, it comes with practice.
It will take practice to stay balanced in this position (don't be afraid to use a wall to support you), and once you reach that point of comfort bring your hands together in a prayer position.
As you take a deep breath, raise your arms above your head, allowing your hands to separate but keeping them facing each other.
The mountain pose is all about standing as tall and strong as... you guessed it, a mountain. It may look straightforward, but this pose is a crucial lesson in understanding and aligning your body.
A successful mountain pose will mean you stand in a straight line from the top of your head down to the heels of your feet.
Stand up, focusing on standing tall at your full height with relaxed shoulders. You want to evenly distribute your weight through the soles of both of your feet and let your arms rest at your sides.
Take a nice deep inhale whilst you straighten your arms up over your head, with your palms facing each other.
If you find yourself sat hunched over your desk and laptop all day, this is the perfect pose to open up your chest and spine. This backbend is ideal for beginners, and you can even modify the bridge pose slightly with a supportive block underneath you.
Start by laying down on your back, with your feet hip-width apart. Rooting yourself to the mat with your feet, push up your butt from the mat. Hold the position with your hips thrust up for several breaths and repeat the movement a few more times.
To get the ultimate stretch, press your fists down into your mat so you can fully open up your chest.
This is another core yoga asana, often cropping up in yoga sessions. Stretching your hips, legs and chest, this is a great remedy for being stooped over a computer screen all day.
There are a few warrior postures in modern yoga practice - these are perfect for increasing your overall strength.
Take a big step back on the mat with your left foot, forming a low lunge. Turn your left heel down and angle your left foot toward to around 45 degrees.
Then lift your torso and chest, pressing your palms together above your head. After holding this pose for several breaths, switch sides and repeat, stepping back with your right foot.
Ideally, you want your hips to be roughly parallel to the floor. This isn't easy for newbies to do, so to work up to being parallel you can widen your stance by sliding your left foot further towards the edge of the mat.
Deceptively easy but this one is a powerful pose, testing your core strength and willpower. It is a balancing pose, with huge versatility. You can bring into all different forms of exercise outside of yoga.
This is an all-rounder: building up your core, arms, legs and shoulders. A definite go-to pose if you aim to have washboard abs!
You start on all fours, ensuring you place your hands flat on the mat underneath your shoulders. Then extend out your legs behind you until you're balancing on your toes - it'll look like you're about to do a push-up.
Hold this position with your hands shoulder-width apart, and keep that core strong and engaged! If you look down at your mat, you'll be able to prevent any strain to your neck. Hold this pose for several breaths.
Also known as the upward facing dog, this move involves a gentle backbend which you can modify to suit your strength and flexibility.
This focuses on opening up the heart, expanding your diaphragm, and strengthening the shoulders, arms and back.
For a beginner, it is best to start this off as a low cobra and extend up into a full cobra pose. To do this, lay face down your mat with your hands placed just under your shoulders with wide flat palms. Extend your legs out with the tops of your feet resting on the mat.
As you breathe in, lift your chest and head up from the mat and look forward. In the low cobra, most of the work will be done by your core.
You can move into the full version by pressing down and straightening up your arms and pulling your upper body up.
You may think it is as easy as laying flat on the floor (maybe it is a little) but it's more difficult than you think to completely rest your body. This is all about reaching that pure zen, meditative mode.
Depending on the thickness of your mat, you'll feel yourself slowly sink into it as you let the tensions fly away.
Rest your entire body on your mat, laying on your back. Simple enough but if you find it difficult to relax all your body in one go, try and relax one limb at a time.
The key to this pose is maintaining internal relaxation and easing the tension we carry around in our bodies all the time.
As with many aspects of yoga, this depends upon you. When practicing yoga exercises for the first time, you'll probably find that your body isn't very familiar with these positions or ways of moving.
Your body will need time to learn and adapt to it. This comes with regular practice but it is important not to over-do it, you can get injuries from not listening to your body's limits.
If you practice yoga often, you will see the benefits sooner. Practicing regularly with frequent and shorter periods of yoga will be much more beneficial than just one long yoga class every month.
For a beginner, going to a regular yoga class, with a licensed practitioner, is the perfect way to speedily develop. The class gives structure and support to your yoga practice. Plus, the supervision of a yoga teacher ensures you are getting the maximum benefit from each position and avoid any injuries.
Resting and standing poses like the mountain or child's pose is technically simple but really get to the core aspects of yoga. Staying mindful, full awareness of your body and how it interacts with the surroundings, and an emphasis on your breathing.
For something more advanced, the tree pose is perfect for incorporating additional stretch to your session. It's nothing like the flexibility of wrapping your legs around your head but teaches the foundation of reaching this level of bendiness.
If you're wondering why yoga practice is so popular, it is partially due to the endless benefits that it is said to have on your body and mind!
If you find yourself often complaining of back pain, it is said that yoga can offer a considerable amount of back pain relief. It also might help ease the strain of conditions like arthritis and improves your general heart health. Who doesn't love that?
Then there is the overall improvement to your strength, balance and flexibility. Whilst it may seem like just stretches, these slow and deliberate movements warm up all your muscles and can increase your blood flow. The longer you hold certain poses, the more strength you build!
Additionally, in terms of your mental health, the power of yoga cannot be overstated! From learning to be patient with a new skill to managing stress and helping you sleep, yoga can be a magical elixir.
There's no exact length of time that you should hold each pose for. On average anywhere between 5 to 10 breaths is a surefire way to get all the benefits from your pose.
If you want a big boost of energy and a quick workout, holding poses for 2-3 breaths is perfect for this. If you're after a more meditative practice then you may want to hold a pose for several minutes.
Listening to your body, and tailoring every yoga session to what you need at that moment is the key.
When we say hold a pose for 'two to three breaths' we mean full breaths. Even though we spend our entire lives breathing, many people don't know how to properly breathe during yoga (and other forms of exercise).
This involves doing a full inhale, allowing your lungs to entirely with oxygen before you do a full exhale. This should be slow and deliberate. Breathing is a core aspect of your yoga practice!
It is essential to focus on your breathing as much as on your body itself.
]]>Choosing the right yoga equipment can really make a difference in your practice whether you are new to yoga or already an advanced practitioner. If you are a beginner, learning all the basic poses using a mat that keeps you grounded and sure-footed is the best way to start, while relying on a block or a strap is optional, but it will definitely help you improve from early on. For people who have already started yoga some years back, investing in the right props will take your practice even further and is likely to help you experience yoga in a whole new way.
It all starts with getting the ideal grip on your yoga mat.
Many people choose to buy this one yoga accessory so that they gain more control over the quality and cleanliness of their workout space when at the studio, or to get the right support when they exercise or meditate at home. A strong suggestion for anyone who wishes to begin or upgrade their practice is to get a grippy and comfortable yoga mat. In other words, out of all the yoga gear available out there, it’s important to invest in a good yoga mat even if that is the only piece of equipment you ever purchase for your yoga or Pilates sessions.
Plenty of people think that when taking up yoga there isn’t much to know before signing up with their local studio. The reality is that certain mats can actually make or break your routine even from the very beginning. Get a mat that’s slippery and you’ll find yourself focusing a lot on not falling and paying little attention to how you feel in each posture and where you need to take your practice. If you’re too focused on not slipping, which often happens when using regular studio mats, you may even end up not hearing what the teacher is telling you or missing that there’s been a switch to a new pose – especially if you become sweaty and your palms tend to slip on your mat more.
Next, I'll lay out some features to consider when investing in a good quality yoga mat.
If you are a beginner, a mat with a bad grip will get you to struggle to keep your balance, which may get you used to holding certain postures in a way that puts too much pressure on your wrists or spine. As a consequence, you’ll learn to hold these poses in a way that creates pressure points, tension in your joints or muscles and even cramps. This is likely to affect your body in the long run, especially if your teacher doesn’t correct you from early on or if you are starting your first yoga sessions at home with the help of video classes. Learning to hold poses the wrong way will also be very difficult to unlearn afterwards.
If you’re already an intermediate or advanced Yogi, the more non slip your yoga mat, the longer you’ll be able to hold each pose and the more focused you’ll become on your breathing and the spiritual part of your practice.
The best mats for grip are the ones made from natural rubber with an optional surface of eco-friendly polyurethane. Natural rubber is an eco-friendly material extracted from rubber trees that’s known for providing very strong grip in yoga mats. However, these mats tend to be on the more expensive side due to the quality of the materials used and them being derived from natural resources, especially if the rubber is sourced sustainably and processed in a way that’s considerate to the environment. Therefore, it depends on how invested you are in doing yoga or Pilates as well as how important you believe a completely non-slip practice will be for your personal and workout goals.
Alternatively, you can look into mats made from other materials such as cork or microfibre, noting that in the latter case you will need to spray your mat with water in order to give it some grip. If you wish to learn more, a complete guide on how to choose your yoga mat is available here.
If you're practicing yoga daily, or you want to take it slowly and focus on improving your postures, you need a mat that offers you comfort and supports your movements, especially if you’re prone to pain in your joints when you exercise. To help protect your knees and ankles, we recommend that you pick a mat that's around 4 mm thick or higher. Also, your mat should be made of materials that are dense enough so that you still have sufficient padding between your nooks and creases and the floor.
If you want to learn more about what makes a comfortable yoga mat, here’s a full guide on the ideal thickness to look for when purchasing one.
As you progress in your yoga journey, you will find yourself in many standing poses where you'll need to train your attention and focus on grounding as much as you can. This is why it’s important to choose a yoga mat that stays put when you practice, meaning that its corners should remain stuck to the floor immediately after you unroll it. Not having your mat’s corners curl up will help you make the most of the space available to you from the very beginning of your session. A mat that is dense and heavy enough (but not too heavy!) is also less likely to move from under you, regardless how dynamically you switch from one pose to the next.
The material your mat is made out of is extremely important not only when it comes to getting the right grip and comfort for your practice but also when considering the impact of the mass manufacturing of workout gear on our planet and the environment. As such, always choose a mat made of eco-friendly materials by using sustainable manufacturing. Such mats are most likely non-toxic and will offer a more sustainable option for people who want to make their choice matter.
How much you need a good yoga mat: 10/10
Alternative until you decide whether to get a yoga mat: Some studios provide their own yoga mats, though it is highly recommended you bring your own, especially after the pandemic.
Yoga blocks are brick-shaped props made of foam or cork that provide you with much-needed support to hold asanas correctly. Blocks are also very efficient in improving your flexibility and balance.
These props can also serve as a perfect base to engage in poses where you are sitting down. If you need to open up your hips a bit more without compromising the posture of your spine, you can sit on a block to keep your back straight while you can work on your flexibility. Because they provide adequate and comfortable support, they also allow you to fully dedicate yourself to wholesome meditation sessions and a comfortable yoga practice.
When choosing whether to buy one or a couple of blocks, make sure they aren’t too heavy and that each block is easy to lift and place back down with just one hand, as this will be often the case when on the mat. Also, check if the corners and edges of the blocks are smooth enough so that they won't press uncomfortably into your hands, feet, and back. Lastly, the grippier the material that the block is made of, the more comfortable you’ll feel because, as with yoga mats, you won’t have to worry about your hands slipping on them.
How much you need one: 7/10
Alternative until you decide whether to get one: Similarly shaped items found in your home, such as books.
Are you heading (back) to the office after your yoga class? With a simple strap, you can keep your hands free while you’re carrying your yoga mat on your shoulder with ease. A carrying strap becomes particularly handy if you choose to ride your bike to and from the yoga studio or enjoy your takeaway coffee before reaching your destination.
If you are looking to buy a carrying strap for your mat, there are many options available. Before choosing what colour or pattern strap to get, it’s important to give some thought to its functionality. We’d recommend looking for carrying straps that are made from materials which appear sturdy and reliable and that don’t seem to break easily. This is important to consider especially if your mat is made of rubber and is therefore heavier than plastic yoga mats. If you have the opportunity to test the strap in store, we’d definitely advise doing so.
Also check that the strap you’re looking to get is wide enough to sit comfortably on your shoulder in a way that doesn’t leave a mark on your coat and doesn’t require you to keep switching the mat from one shoulder to the other due to discomfort. In this case we’d advise against thin straps or those made from a simple elastic string.
When looking to buy a strap online, you may not know whether it will wrap around your mat perfectly or if it will be to tight or too loose. Pick a one that is adjustable so that you don’t have to worry about this issue. Also, no matter how tightly or loosely you’ll roll your mat, you’ll know for sure that you can adjust the strap around it in a way that it fits.
As a last point when it comes to carrying straps, the idea of this guide is not to make you think you need to buy ALL the gear available for sale. Its aim is rather to give you all the info that will enable you to make conscious choices of what gear you actually do need. While a carrying strap is an item that’s nice-to-have, you can always manufacture one yourself from textile material you can perhaps find in your home or you can re-purpose an old yoga strap. Otherwise, some yoga mats come with their own carrying straps, in which case we’d recommend using the one that your mat originally came with.
How much you need one: 6/10
Alternative until you decide whether to get one: A DIY carrying strap that you can create at home
Using yoga straps to improve your posture can really pay off in the long run as they prevent injury and prevent you from forcing yourself too much when practicing different asanas that require flexibility. Moderate and targeted stretching, in which the stretching positions are slowly and consciously entered into, can make an enormous difference to your physical health.
Using a yoga strap in your practice is great for both beginners and advanced Yogis as it can help bridge the gap between different postures and holds while also allowing for deeper stretches and extending hard-to-reach muscles.
Especially if you struggle with mobility and balance in certain poses, a yoga strap for stretching will increase the range of motion of your whole body. Many studios are already equipped with straps, however if you practice at home and already own a carrying strap you can consider using it instead of a regular yoga strap until you decide whether or not to get a special one just for stretching. Alternatives include using any piece of tougher textile material such as the belt of a bathrobe or a towel where you can.
How much you need one: 5/10
Alternative until you decide whether to get one: A carrying strap or belt
If you’re particularly interested in Bikram / Hot Yoga or just want to feel protected when your practice gets more physically intense, you might consider using a yoga towel. This is a special towel that you can place on top of the studio yoga mat or over your mat at home in case you find it slippery. Not only do such towels absorb sweat, but they’re designed to increase your grip and prevent you from slipping on your mat. Yoga towels can help you avoid injuries, but because they need to be washed frequently, please note that they often lose their non-slip properties in time.
In general, these towels are chemical-free and skin-friendly, so you don’t have to worry if your skin comes into close contact with one. Yet, if used in a yoga studio over shared yoga mats, germs can get transferred onto them easily. Therefore, they are not as hygienic as owning your own yoga mat that provides the grip you need.
How much you need one: 3/10
Alternative until you decide whether to get one: A yoga mat with optimal grip. We don't recommend using regular bath towels as you can slip on them easily
Whether you are a beginner or an advanced Yogi, there will always be specific postures requiring back bends that are safer and more comfortable when practiced using props. Rather than risking injury by forcing your body to push its limits, a yoga wheel can help you to slowly get used to unfamiliar movements by gently supporting your back when needed. Just like the block, the yoga wheel is the perfect tool to improve your practice even when you’re doing yoga on your own.
Bending backwards relaxes the body and mind and serves as a wonderful remedy to the perpetual seated position many people have to take in their everyday working lives. If your back sometimes feels too rigid, you can also gently press your wrists on the wheel and let your shoulders sink into a deep, well-needed stretch. Used for other exercise routines, the yoga wheel can also become a great support for your legs and feet.
How much you need one: 2/10
Alternative until you decide whether to get one: We are not aware of an alternative that ensures adequate spine support with diminished risk of injury
Something to consider when purchasing any type of equipment for your workout is whether the item is durable enough so that you can enjoy it for a long time to come and throughout multiple practice sessions. Exercising requires, by definition, dynamic movements where you repeatedly apply pressure on the gear you use, so it’s absolutely impossible to exercise effectively when you constantly have to be careful not to break or deform your props.
Unfortunately, a lot of waste is created when buying products without giving much thought to their overall quality and then disposing of them when they lose their grip or when they break. Purchasing lower quality gear without considering its lifespan is something most of us have been guilty of at some point in our lives. Therefore, with any new decision over what to buy, it’s good to think whether you are truly investing in something of quality, as well as if there might be an opportunity to re-purpose or recycle the item at the end of its ‘useful life’.
This decision would be helpful as a way to spend less money on having to repeatedly purchase the same thing over and over. It will also benefit the environment and contribute to your overall satisfaction when you get to regularly use something that brings you joy, adds value to your life and benefits you in the long run.
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These materials would then be made into yoga mats by using eco-conscious manufacturing processes that don’t create toxic waste. Unfortunately, this is often not the case for some yoga mats you can find online or in stores.
The yoga mats in the photo above are available here.
Materials that are not eco-friendly are actually the ones that are most often used when making yoga and fitness mats. You can recognise them by their plastic-like or foam-like texture, and a smell that is artificial and doesn’t resemble something found in nature.
Such plastic-y / foamy materials are usually derived using processes that can harm the environment. They also make yoga and exercise mats difficult to recycle and dispose of in a way that doesn't negatively impact the environment. Plus, they can even release toxins in small doses for the entire time that you use them, which is not great given you spend time in close contact with the mat’s surface while you work out.
Therefore, a first piece of advice on how to choose your yoga mat is to make sure you look for one that is made of sustainably-sourced natural materials that are also recyclable, or even biodegradable. These are more likely not to be harmful to either yourself or the environment.
A yoga mat may look like a one piece of grippy material at first glance but in many cases it’s actually made of multiple layers bound or glued together to make one compact surface. It sounds boring, but if you’re thinking to get a new yoga or fitness mat, it’s really helpful to check the product specifications. Some answers to look for are:
For example, the DIYogi mats look like one piece but are in fact made using 3 very different layers of material. These are:
(1) natural rubber – which keeps the mat stuck to the floor and provides grounding support;
(2) cotton – which makes the mat more comfortable to use and has an antibacterial function and
(3) a special layer of eco-friendly polyurethane, which gives the DIYogi mat the powerful grip it’s known for.
We 'stick' these materials together without using any glue – we just use heat to bind them together for making one yoga mat. Using a heat process was very important to us when creating the DIYogi mats: most mats use industrial glue instead, which makes them difficult to recycle and releases toxins into the environment long after the mat has been disposed of.
Look for a grippy yoga mat that would give you full support and prevent you from injuring yourself by slipping on it. If you love dynamic workouts or do Hot Yoga, it’s important to make sure that the mat you have will absorb moisture as you practice so it doesn’t become slippery as you sweat.
When practicing on your yoga mat:
A yoga or exercise mat that keeps you steady in all poses will do wonders for your progress. The first time I practiced on a properly grippy yoga mat I couldn’t believe how much longer I could hold each pose for and how I could take a taller stance in every inversion just because my palms or forearms weren’t slipping anymore. I felt completely secure with the hold of the mat so I no longer had to focus on on not slipping. That’s why I had the confidence to go into certain poses I didn’t feel I could even try before.
I sound overly cautious but after I tried a mat with proper grip my practice improved enormously, which is why I fully recommend getting a mat that has a powerful, stable grip that doesn't go away with time.
There are so many beautiful yoga mats out there that it’s easy to pick one without checking if the thickness is suitable for your type of practice. Getting a yoga mat that has a lot of cushioning helps to avoid aching wrists and ankles, both during and after practice. It’s especially important to choose a mat that is comfortable if you have some injuries you are still feeling the effects of or if you are pregnant.
Ideally, find a mat that is thick enough so your wrists won’t hurt if you hold a plank. You can also look for mats that have some type of insertion that keeps them comfy. We’ve added cotton into the DIYogi mat, but other mats can have an inner layer made of another material, such as microfibre.
Oh don’t you love an eco-friendly yoga mat that is made of natural materials, ticks all the boxes and has that fresh new smell of the amazing workouts to come? And then it gets delivered in…foil? Tin foil? A plastic box containing bubble wrap, plastic rings and it's packed into another plastic box with polystyrene flavour and 300 Kinder toys on top? OK, maybe not, but you get what I’m trying to say, right? (please do).
Ideally choose products that get delivered using as little plastic as possible for their packaging. Unfortunately sometimes it’s impossible to tell what the product you buy online will come wrapped in, so at a minimum please oh please recycle or reuse the packaging you receive with your yoga mat.
So now I’ve laid out a few things to look at before buying a yoga mat, how will you know how to find out all this information? And is it as much work as it sounds?
Fortunately, it’s not that much work. In most cases, you can easily access all the details above by looking at the mat’s product description online or the website’s FAQs. But if you feel you don’t have all the information you need, here are a few places you can look:
But then you focus your vision on one tiny point in front of you to calm your mind and – switch! - you’ve entered a whole new mental state of stillness and mindfulness that channels your focus inwards. It is in this state of mind that it is possible for your body to achieve more than it did when you had all the thoughts roaming in your head.
Think about it – all this new-found concentration came from focusing on that little still point in front of you. But what if you could draw that point yourself, straight on your yoga mat? What if, instead of just a small point, you’d have the freedom to draw anything that would inspire you during your practice – perhaps a quote, a mantra symbol, a mandala or a positive affirmation?
In their mind-clearing and focus-deepening power drawing and yoga are intertwined, and now there’s a mat out there to combine both of them. So here are a few reasons why you should draw straight on your yoga mat:
There are studies that show that just idly doodling is one of the best ways to clear your mind, even if you are not a skilled artist. Drawing is a great way to battle stress and offers you a chance to disconnect from all the mind-clutter we all experience these days. It offers you an opportunity to engage with the present moment and channel your focus on yourself - much like yoga does! Take a piece of paper out and aimlessly draw lines, circles, angles – anything you feel like – with a pen. See how you feel after 10 seconds. Then get back to this text and read on!
Drawing made on a DIYogi yoga mat
During yoga, most of your visual space is taken up by your yoga mat – just think of what you see during those plank poses, warrior 3's, standing splits and crow poses. With each practice you get to know your yoga mat even more and you get to love every little one of its creases and micro patterns, even the small defects or scratches. If you personalise your yoga mat yourself by drawing or writing on it you control what’s in your sight during practice and you make sure that what you see is what you like and what gets you inspired. What would speak to you more during practice? Mandalas to calm your mind? An intention that you’ve written down so that you see it all the time when you practice? A quote to keep you inspired?
Colouring into a white Mandala yoga mat using markers
Drawing helps deepen your focus on the present moment, thus helping induce a state of meditation. So you can view the time you take to draw on your DIYogi mat as an opportunity for active meditation; plus you’ll soon see that drawing on your mat will turn into a mini yoga workout in itself!
Turning the Mandala of a purple yoga mat into a peacock!
You don’t have to DIY decorate an old yoga mat and then get frustrated over how slippery it is - using the stencils provided with the DIYogi mat you’ll be sure to get a beautiful mat even if you’re not an artist, allowing you to draw directly on a top quality mat.
The DIYogi mat is as high quality as it could be given current knowledge of what makes the best yoga mats out there – it has a natural rubber layer that sticks it to the floor, an antimicrobial cotton middle layer for comfy cushioning and joint protection and an eco Polyurethane top layer for outstanding grip and moist absorption, making it ideal for both regular and hot yoga. No glue has been used in binding the layers together, so you know it’s fully non-toxic and thoroughly planet friendly. For more info on how to choose your yoga mat - click here.
Looking around a yoga studio there are simply too many people who don’t realise that the body-sized rectangle they’re practicing on is in fact a blank canvas waiting to be decorated. Sure, there’s always the option of buying a mat with an interesting design, but making your own drawings definitely accounts for a 100% bespoke yoga experience. Not to mention you would definitely stand out!
In line with the yoga paradigm, we believe everybody and every body is different, and while standardised alignment lines have accounted for immense progress in the yoga mats world, we’d like to give you the opportunity to draw your own alignment lines directly on the mat according to your unique body characteristics and needs. Plus – you can integrate them into a cool drawing to make sure that your mat doesn’t look too ‘technical’.
It can be a thank you gift to your yoga teacher, like a mat that all the students can sign. Or it could be the yoga mat version of a guest book at a retreat or workshop, or a thoughtful gift to your yoga-loving friend or partner. The world has waited enough for a mat you can customize on the spot!
If you’re an artist, contact DIYogi on this website to ask about our pricing for buying multiple mats – you can then draw or write on them and sell them.
And you’ll say – I made it myself! Just maybe loop us in if you post your pictures on Instagram by using the hashtag #diyogi – so that other Yogis like you can get inspired from your work :)
Love,
DIYogi
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Still, the thought of Bikram yoga might be daunting if you’ve never tried it before. This guide will give you all the information you need to get ready for your first class or to return to Bikram yoga if you’ve had a bit of a break.
Bikram yoga was invented in the 1970s by Bikram Choudhury. It aims to amplify the benefits of traditional yoga using heat, which helps your muscles to stretch more easily. The heat also makes you sweat, which is thought to help with flushing out toxins and losing weight.
Unlike other forms of hot yoga, Bikram yoga has a set sequence of 26 poses that you move through repeatedly until the end of the session, which is usually 90 minutes long. No matter where you go for your Bikram yoga class, these same 26 yoga poses will be used and the class will last roughly the same amount of time.
The sequence is designed to stretch your whole body, increase blood circulation, and bring more oxygen to your muscles, in addition to the standard benefits of yoga.
Because you use the same poses in the same order, it is easy to learn the sequence. That makes Bikram yoga a good choice for anyone who likes to know exactly what to expect from their yoga class.
Of course, even once you get used to the poses, Bikram yoga will still test your endurance, partly thanks to the heat but also to the fact that you can always go that one bit deeper in the poses that you practice.
The aim is to make you sweat. And we can promise you that it will work. Bikram yoga enthusiasts say that all the sweating you’ll do during a class increases the detoxifying effects of yoga.
Because of the heat and humidity, getting ready for a Bikram yoga class requires slightly more thought than a traditional yoga class. Not much more though. And the good news is that the equipment list is still short.
One absolute essential is a high-quality yoga mat. This will benefit any yoga practice but is even more important with Bikram yoga because you are going to be sweating. You’ll want a mat with excellent grip to keep you from sliding around as the temperature ramps up, especially as your hands and feet are likely to get sweaty & the mat underneath them is therefore likely to get very slippery.
If you can, opt for a yoga mat made with natural rubber that is particularly grippy. Our mats, for instance, are designed to absorb moisture to keep your practice area dry the more you sweat. They also feature a layer of antibacterial cotton underneath the surface (so at the core of the mat) to keep the mat more hygienic for longer, and are just the right thickness to ensure you are comfy in all poses.
Another thing you can bring to a Bikram yoga class is a towel, so you can dry off your hands, face, and yoga mat if needed. You’ll probably also want a change of clothes since you’ll be sweaty and wet by the end of the session.
Water is another essential, so you can replace all the fluids you’ll be losing during the Bikram yoga session. Hydrate well before your class starts and have a water bottle with you too. Just make sure you’ve gone to the toilet before you begin – you don’t want to be distracted by a full bladder.
When you are choosing what to wear for Bikram yoga, look out for breathable fabrics. Like any yoga outfit, it should be comfortable and allow you to move freely. You’ll probably want to wear as little as you reasonably can because you are going to be hot.
There are plenty of benefits to hot yoga classes, like Bikram, but the heat can be intense. If you are feeling under the weather, it is best to skip your class this week. Watch out for any injuries too. The heat makes you more flexible, but that can mean you overextend more easily. Also it’s useful to note that Bikram yoga isn’t suitable if you are pregnant.
Lastly, as with everything, be careful to look after yourself properly. Endurance is part of the challenge of Bikram yoga, but there is no need to push yourself beyond your limits. If you are feeling dizzy, light-headed, or nauseous, stop straight away. Also, if you’re having doubts or are working with any sort of injuries, make sure to speak to your teacher (or even your doctor!) first.
Most of us won’t be able to start Bikram yoga at home since it requires the heat and humidity of a specially adapted studio. So, your first step is to find a class close to you. Since this is a popular form of yoga, you can find studios that offer it in most cities and larger towns.
Before your first class, you might want to look through the poses so that you know what to expect. The advantage of Bikram yoga is that you know exactly which poses you’ll be doing, so you can practise them at home if you want. That way, when the heat is added in, your muscles will already know how to hold the poses.
If it is your first time at a new studio, you might want to arrive a little early to let the teacher know of any restrictions or injuries you are working with. Yoga teachers always welcome new people. But it will help them to know your existing experience with yoga, so that they can support you properly as you try Bikram yoga for the first time.
]]>In an increasingly digital world, back pain is a common issue. Long hours spent sitting hunched at computer desks create tension in our back muscles and spine, damaging our posture and leaving us with long-term aches in our back and shoulders.
Even if you are strong and active, the back bears the brunt of supporting your body and is easily strained when you twist, bend, or lift in an uncomfortable way.
According to Arthritis Research UK, an estimated 1 in 6 adults in England have back pain. Since this study only included those who suffered for 3 months or more, the real number is likely higher.
Yoga is one increasingly popular option for those looking to avoid or treat back pain. It helps to stretch and relax tight muscles, build core strength, and improve overall posture.
The yoga mat pictured above can be found here.
Most yoga enthusiasts will tell you that yoga for back pain is very effective. And that anecdotal evidence is backed up with scientific research!
In one study, 320 adults with back pain were split into three groups. One group saw a physical therapist, one read about pain management strategies, and one practised yoga.
After three months, the yoga group were less likely to use pain medication than the reading group. They saw comparable improvements in pain and activity limitation to the physical therapy group.
An earlier meta-study had also found an encouraging link between yoga and an improvement in back pain. After reviewing the evidence, the authors of this study recommended yoga as a treatment for chronic back pain, suggesting it should even come before painkillers or other drugs.
There are more benefits to yoga than just relieving back pain though, which will give you all the more reasons to take up yoga regularly. For our very own list of why you should get on your mat, check out our post here.
The yoga mat pictured above can be found here.
Of course, you should always consult your doctor if you are experiencing back pain. But you might want to discuss using yoga as part of your treatment plan. Also, if you’re just starting with yoga and are dealing with back pain, we highly recommend you join in-person classes rather than online and let your yoga teacher know of your back issues so they can adapt the poses to your needs.
If you aren’t experiencing back pain currently, but want to avoid it in the future, yoga is also good for building back and core strength in the long run. Stronger muscles help support your spine in the correct position, improving your posture and making it less likely that you will experience pain later on.
We’ve put together an article that will give you everything you need to know if you are a complete yoga beginner – you can read it in full by clicking here.
Yes, there is such a thing as yoga for bad backs specifically, but there are some precautions you should take if you are using yoga to help with pain relief. Done correctly, the poses should help to stretch and relax tight muscles. But improper form can make things worse.
If you are new to yoga, take classes with a professional before attempting poses at home so that you know you are doing them correctly.
Even if you are an experienced yogi, go slowly when your back is bad. Gently stretch your body into the poses instead of launching into them too quickly.
You’ll also want a good quality mat, and it’s important to choose it well. When you are in the middle of a pose, slipping can cause you to overextend and strain your back further. It’s then essential to have a yoga mat with the best grip available to prevent you from slipping. We highly recommend searching for a mat that is made of natural rubber, as these mats tend to have the best anti-slip surfaces while also being dense enough to provide the right cushioning. For instance, DIYogi mats provide a very strong grip to make sure you never slip, while their padding is ideal to protect your joints.
Bolsters and blocks can also help you adjust poses as needed and keep your back supported.
And finally, always listen to your body. Some poses will feel strong, but they should never cause a pinching or sharp pain. If something doesn’t feel right, adjust the pose or try a different one.
While any yoga sequence will bring you some benefit, certain poses are especially good for addressing a bad back. Incorporating these into your daily routine may help alleviate back pain and avoid further issues in the future.
Cat/Cow is a beautiful upper back stretch sequence for the spine. It is technically two poses. The first, cow, involves dropping your belly down, opening your chest and stretching the upper and lower back. The second, cat, arches the spine and engages your core, while also mobilising your full back.
Because it is a gentle movement, it stretches the upper back without aggravating any existing pain. It also helps to activate the core muscles, improve your posture and keep the spine in a good alignment.
And it is done on all fours, making it a stable pose with no risk of unbalancing yourself. This is a good way to start your yoga sequence to address back pain.
Start on all fours with your hands beneath your shoulders and your knees in line with your hips. As you inhale, arch your spine up towards the ceiling, one vertebra at a time. At the same time, drop your chin in towards your chest and pull your belly button in.
Keeping your arms and legs still, drop your belly down as you exhale. Lift your head, opening across your collarbones, and push your chest forward.
Repeat the sequence five to ten times.
Twists can be wonderful for stretching out the back. This is a simple variation that gives you a stable base to work from. It is a particularly good upper back stretch and can also help to increase mobility in the neck and shoulders.
Start in staff pose, sitting on the floor with your legs out straight in front of you and your spine long. Bend your right leg and cross it over the left leg so that your right foot is resting beside your left thigh. The sole of your right foot should be flat on the floor, and your kneecap pointing towards the ceiling.
Place your right hand back behind you as support. Take an inhale to lengthen your spine. As you exhale, hook your left elbow over your right knee, turning your shoulders and head to the right.
Stay for a few breaths. On each exhale, see if any room has opened up so that you can deepen further into the pose.
Release back to the centre. Repeat on the other side.
Thread the Needle is a yoga pose for upper back pain that also stretches the shoulders and neck. It is a great one for releasing tension in your spine.
It is also a gentle pose that allows you to rest down on your mat, making it a suitable option when you are experiencing upper back pain.
Start on all fours with your hands under your shoulders and knees beneath your hips. Your spine should be in the neutral, tabletop position.
Taking an exhale, reach your right arm under your left. With your head turned to look over to the left, slowly lower your head and the right shoulder until they are resting on the floor.
Make sure you keep pressing down equally on both legs.
Hold the pose for a few breaths and then release back to your tabletop position. Then repeat it on the other side.
Sphinx pose is a variation of cobra pose but is a gentler version that can feel more stable when you are experiencing back pain and helps improve your overall back strength.
This pose stretches the back and chest. Sphinx and its related poses, such as cobra or up-face dog, are commonly used in yoga for back strength, as they activate the muscles in the back and core.
Lie on the floor on your front. Your legs should be extended straight out behind you, feet about hip-distance apart. The tops of your feet should be in contact with the mat.
Bend your arms so that your forearms rest on the mat. Your elbows should be in line with your shoulders. The palms of your hands are flat with your middle fingers pointing forwards.
As you inhale, lift your head and chest off the floor. Press down into your forearms and pelvis. Your leg muscles should be engaged, and your outer thighs should roll slightly down towards the floor to support your lower back.
Move your shoulder blades down your back while you draw your chest forward. At the same time, reach your tailbone back to lengthen out your spine.
Hold the pose for a few breaths and then slowly release back down. You may want to repeat it a couple more times.
In short, yes, yoga is good for back pain, as it can help with pain relief as well as with strengthening the muscles that support your spine and improving your posture in the long run. However, yoga is not a substitute for getting proper medical treatment. If you decide to take up yoga while you are in pain, the best way to do so is by attending in-person classes with a qualified yoga teacher and letting them know of the type of pain you are dealing with so they can adapt the stretches accordingly. Also, it’s important to make sure you have a good yoga mat that provides you with the adequate support in order to prevent further injury.
]]>Don’t get us wrong – it’s wonderful that eco products have become more popular. But, sometimes, there’s a catch, as in many cases brands advertise their products as eco-friendly for their own gain, even if their products are made using materials and processes that are not actually sustainable. As such, it’s important to tell apart the honest, eco products from the ones sold by self-interested, greenwashing brands.
The grey yoga mat pictured above can be found by clicking here.
If you are reading this it means you are already informed enough to consider switching to an eco-friendly yoga mat, so you’re concerned about diminishing your impact on the environment with each new purchase. So, you’re one of us! *hugs*
This guide is here to help you understand what makes a yoga mat truly eco-friendly and what to look for to make sure that the mat you invest in is ALSO non-slip, thick enough and good enough to help improve your practice. And, equally important, how to avoid buying from a brand that labels their products ‘eco’ just for marketing purposes and instead purchase from a company that is truly ethical and well-intentioned.
The first way you can tell sustainable yoga mats apart from non-eco ones is to check what they are made of. If you shop for your mat online, this will be mentioned in the product description or even the product title. If you’re searching for mats in a physical store, all you need to do is look at the mat’s label to get this information.
Most mats are made of plastic materials like PVC or foam, as these are cheaper and easier to source. If you want to buy a yoga mat that is truly eco-friendly, it is important to filter through these. Often created using fossil fuels, plastics like these are causing a crisis in our oceans, building up in landfill, and releasing toxic chemicals that pollute the earth, even long after the item has been discarded.
Always choose a plastic-free yoga mat. The mat pictured above can be found by clicking here.
Regardless of what the label or description of the mat says, products made of such materials are not eco-friendly. These mats may be tempting because they come in bright colours and have beautiful patterns, are significantly thicker and way cheaper than the more natural, eco-friendly options. However, the materials they are made from are crafted using non-sustainable industrial processes and the mats themselves have short life-spans.
Also, an important note is that such plastic materials do not provide the right anti-slip grip you will find in rubber or cork yoga mats, so you’ll struggle to keep your balance while you practice on them. These mats’ texture will be spongy, foam-like and not dense enough, which means that they don’t give you the right padding for your joints unless they are quite thick (think 8mm+ in thickness). For more information on the ideal thickness of a yoga mat, we’ve made a guide that’s available here.
Instead, choose a mat made using sustainably sourced materials like natural rubber, cork, jute or cotton. Such mats do tend to be non-slip, durable and can give the right padding. Plus, these materials are recyclable and even biodegradable. Natural rubber especially provides the best grip, so if you’re on the lookout for a new mat, start narrowing down your searches with this in mind.
To help you out, below is a complete checklist of what to look for when choosing an eco yoga mat.
Choose a mat that:
Even more, make sure that the mat’s packaging does not contain any plastics or, if it does, the whole packaging is recyclable.
It is also ideal for your purchase to support a brand that gives back to the environment by donating to organisations that help preserve nature or by running its own carbon offset/tree planting programs. Such details will also be clearly spelt out in the product description. If there’s no mention of this whatsoever, it simply means that the brand you are considering buying from is not engaged in such practices.
If in doubt, don’t hesitate to reach out to the seller to ask for more information on what makes their mats eco-friendly. If they reply to you quickly and provide a lot of details, this will also be indicative of their level of customer care, which is useful in telling apart the ethical brands from non-ethical ones as well as come in handy if you’ll ever need to ask any after-purchase questions or need more customer support.
Buying an eco yoga mat is just one half of the equation, but how do you recycle your yoga mat after it’s been used? If it is in good shape, you might consider passing it on to someone else. Some community centres or homeless shelters accept donations of used yoga mats, or you might give or donate it to a charity shop to raise money for a good cause.
But if it has come to the end of its useful life, you will need to find another option.
Ideally, your old mat will be recycled to become something new and useful. This is easiest with yoga mats that are made of natural rubber – we recommend you contact your local recycling centre to check what your options are. If not, you might be able to send it to TerraCycle, a company whose mission is to recycle hard-to-recycle materials.
Lastly, once you replace your old mat with a new one, it’s important to make sure that the replacement mat is either recyclable or biodegradable, so you don’t have the same issue again in the future.
There’s a saying that the most sustainable option is the thing you already own.
While it won’t be possible to stop buying entirely, you should make your purchases of yoga mats (and not only!) with this in mind. When you are looking for a sustainable mat, you should consider getting one that is so good and durable that will benefit your practice in the long run.
As yoga and fitness enthusiasts, we want to choose eco yoga and fitness mats that are as good for the environment as they are for our practice. It can well happen that a mat is truly eco-friendly, made from sustainably sourced materials and using eco-friendly processes, but otherwise lacks the qualities of a good mat. In other words, you may find yourself investing in the most eco-friendly workout mat available, but find yourself slipping on it, struggling to roll and unroll it or getting joint pain if it’s not thick enough.
Our guide to choosing a yoga mat can give you more tips on how to find one that is both eco-friendly and gives you the features you need to take your yoga practice to the next level. Otherwise, as a general rule, it’s important to pay attention to other product specs like the mat being non-slip, having a thickness of ideally 4mm, being easy to carry to and from the studio and having multiple reviews of 4.5 stars or more that show if the other customers were pleased with its quality after purchasing it.
]]>In this guide, we'll take you through everything you need to know about getting started with this form of yoga and why it’s good for you.
Hot yoga is one of the most popular styles of yoga and is a sequence of poses usually practised in a heated room of a yoga studio. For instance, one of its popular varieties, Bikram, involves a fixed series of 26 poses and breathing exercises and is practised in a room held at 105°F (about 40° Celsius) and 40% humidity. Other types of heated yoga may be practised under slightly less extreme temperatures and with varying humidity.
Each pose is designed to help stretch the muscles more - the heat enables them to loosen up more easily. It’s also good for your heart and blood circulation in general, for eliminating toxins, boosting your mood and improving endurance and flexibility.
Even if you haven’t been to a hot yoga class yet, it’s easy to imagine how sweaty you can get when the heat is turned up so much and when you add dynamic movements into the mix. This, combined with practising along with many other people in the same room can contribute to feeling even hotter or even feeling slightly overwhelmed in your first couple of classes.
Does this sound off-putting to you? Actually, it shouldn’t. While there is a small degree of discomfort in the body due to it being hot, you will learn to regulate that by maintaining a regular breath as you move and by moving mindfully in this environment, observing your body in each pose.
Because of the heat, your body becomes more flexible than under normal conditions (such as when you do ‘regular’ yoga classes like Hatha or Vinyasa) – so there’s definitely a certain high that you get when you see how deep you can go in you stretches like forward fold (or even splits). You might even end up seeing yourself get into poses you never thought you could do before!
Chances are, you’ll get such a nice sense of achievement from that, that you’ll just focus on observing your body and exploring its limits without even paying attention to the fact that it feels almost too hot to be working out.
You will still sweat, but after getting adjusted and especially after practising in a few classes, you’re likely to get accustomed to these conditions even more and be able to focus on how your body feels in each stretch without wanting to run out of the room and jump in a pool of ice at any given moment (ask me how I know). Once you get used to this type of yoga/workout you’ll definitely get to look forward to each class!
With regular practice, the benefits of hot yoga include an increased lung capacity as well as greater flexibility of the muscles when working in higher temperatures. As well as the benefits of other forms of yoga, combining it with heat can make for an even better workout for both mind and body.
You'll also get a great cardio workout because the heat makes your heart rate increase and the blood vessels dilate as the body works harder. So, it is better for your heart than performing the same workout in cooler temperatures.
However, there are people who claim that you can 'sweat out toxins' from the body during this type of workout. Sweating is our skin’s way to eliminate toxins and practising this type of yoga regularly might get you a healthier-looking, more radiant skin!
As well as the physical benefits of these classes, many practitioners feel it is a real mental challenge and an excellent form of stress relief.
Well.. it’s hot, so you sweat. Plus, you move around as you sweat. Regular yoga mats that are made of foam or plastic can only do so much for you in these conditions, meaning that especially as your palms get sweaty you’ll most likely slip a few times.
Slipping is a pretty nasty addition to a hot yoga class purely because you can’t ignore it. And once you get annoyed with slipping, you’ll get extra sensitive to the heat and the other discomforts too.
With the wrong mat, you always need to pay attention to not falling rather than to how deep you can go into your stretch, how your breath is working with your movements and how to actually get into that mindfulness mindset. Plus, you’re prone to injury and also to get annoyed pretty quickly once you factor in everything that seems to go against your getting the most out of the class itself. It’s hot – but that’s what you signed up for. Hot and slipping all over the place? Not so much.
So, yoga mats are the game-changers in these classes, because a good mat can make you never have to think about slipping. Look for a mat that is heavy enough so it doesn’t roll up at the corners or move from under you, like one made with natural rubber or cork. Also, pay attention when you pick your mat so that its surface is 100% non-slip and absorbs moisture as you sweat. Many mats will advertise themselves as such.
The way to make sure you won’t slip at all is if you get one that has a surface of either natural rubber or eco-friendly polyurethane, the latter being the best kind for not slipping. Mats with microfibre surfaces are great too (and very colourful and eye-catching) but they will only stay grippy if you sweat on them. So, if you plan to use them outside of a heated yoga class, you’ll likely need to spray them with water all the time.
Last thing to consider? How easily you can clean your mat after each practice. Your sweat will get absorbed by your mat, and this can get nasty (and smelly) pretty quickly. The key is to clean it after each practice and also to choose a yoga mat that has some form of hygienic padding that keeps it fresh and clean. For example, the DIYogi mats have a layer of antibacterial cotton under their surface that helps prevent the spread & multiplication of bacteria and keeps the mat hygienic and smell-free for longer.
As most of us don't have the facilities to create the required temperature or humidity to practice this type of yoga at home, it's best to find a class at a studio or gym in your area.
To prepare yourself for your first session, here are a few pieces of advice:
So you're about to take part in your first hot yoga session, but what equipment do you need? Different studios will have varying requirements, but the most important thing, as we said above, is a high-quality yoga mat. Some studios already provide mats though, and some are even grippy enough, so if you’re just starting out and want to wait until you invest in your very own mat then perhaps it’s a good idea to find a place that already has all the equipment provided.
You should take a towel or two to the class and perhaps a change of clothes, remembering that you will be sweating profusely during the class. And, for that reason, it's also worth taking a water bottle.
Students should tell their yoga instructor of any health concerns prior to the class, and it is not recommended that pregnant women take part in heated classes.
There is a risk of heat-stroke or heat exhaustion with such a high body temperature, as well as dehydration, especially if a person is new to this type of yoga. However, by using common sense and resting the body or leaving the room if you start to feel light-headed or otherwise unwell, hot yoga is perfectly safe.
Care must be taken at all times when practising Bikram or other types, and you should thoroughly read all the information and class descriptions before taking part.
Students should tell their yoga instructor of any health concerns prior to the class, and it is not recommended that pregnant women take part in hot yoga.
There is a risk of heat-stroke or heat exhaustion with such a high body temperature, as well as dehydration, especially if a person is new to hot yoga. However, by using common sense and resting the body or leaving the room if you start to feel light-headed or otherwise unwell, hot yoga is perfectly safe.
]]>However, yoga can be daunting for a beginner - with so many different ways of learning and teaching and different styles out there, it is hard to know which is right for you.
Hatha yoga is the most commonly practised form in the Western world, and it is not hard to see why. Hatha is a general term that covers all different kinds of yoga postures, meaning it can be adapted and performed by many people.
If you are interested in learning more about Hatha yoga and what it can do for you, then keep reading!
The yoga mat pictured above is available here.
Hatha yoga encompasses many forms of yoga, as it refers to all physical yoga, whether this is Vinyasa yoga or Bikram. For a yoga style to be known as Hatha, it must involve yoga postures and breath-work.
The word "Hatha" translates to "forceful" or "willful" in English, which is not meant to be interpreted in an aggressive sense, but in the sense that it is rooted in being active and dynamic.
Because Hatha is used so broadly and has become something of an umbrella term, there is no particular sequence or set of poses that have to be practised. This makes Hatha yoga suitable for people of all experience levels, even beginners.
Hatha, as with many other yoga styles, has evolved a lot since its creation.
We first see mentions of Hatha in the 13th century in Sanskrit and Buddhist texts. Even before this, we know that yoga resembling Hatha practices was being performed, but it had not yet been defined or outlined.
Since the very beginning, the purpose of Hatha was to purify the body, balance one's physical and mental energies, and prepare the body for deeper meditation by connecting it with pure consciousness. As with all yoga, the goal is to focus on positive energies and bring alignment to the physical form and the mind.
The yoga mat in the photo above is available here.
It could not be easier to start Hatha yoga.
There are no physical requirements needed for yoga classes, and people of all abilities are able to join in. That means that you don’t have to be a certain age, to be fit, sporty or especially flexible to join a Hatha class.
There is various yoga equipment out there, which we've given you the rundown on here, but the most important thing to bring to a class is a willingness to open yourself up to what yoga can do for you.
Buying your very own yoga mat is necessary especially if you are doing yoga at home or if you’re starting your yoga journey, as having a good mat can really make or break your practice and help you evolve as a Yogi. We’ve made a useful guide on starting yoga from home you can read here. We also have some tips lined up of how to choose your yoga mat we recommend you keep handy for when the time comes to get a new mat.
If you’ve never done yoga before, the very first class will likely give you a lot of new information – the important thing is to continue practising and, after a while, Hatha will likely become one of your favourite ways to relax and to practise self-care.
All you need is a positive mindset, a good-quality yoga mat, and a thirst to learn! There are many different classes that teach varying types of Hatha, from Vinyasa yoga to power yoga classes.
The benefits of Hatha yoga are virtually endless: practice can help you to relieve stress, become more mindful, have a positive impact on your mental health, your physical health, and help you become stronger, more flexible and in tune with your body and mind.
One of the main benefits of Hatha practice is that it can massively improve your mental wellness and provide you with clarity and peace of mind.
Hatha practices release endorphins throughout the body, which are essential to stress relief and even pain reduction. In turn, this can boost your mood and leave you feeling happier.
Hatha can also minimise the symptoms of conditions like anxiety or depression by promoting mindfulness and introducing regular exercise and meditative practice into your routine.
One of the main purposes of Hatha is to maintain energy flow through the body, so of course, a key benefit is that you will feel renewed energy, and from this healthier both physically and mentally.
Reports have shown that regular yoga practice can make the world of difference when it comes to energy because you are taught where to channel your energy and what to focus your efforts on.
If you are looking for a way to build fitness without having to go to the gym 4 times a week, then Hatha is the perfect alternative.
Many forms of yoga are not only relaxing and meditative but will get your heart rate going and can be used as a full-body workout! Yoga improves circulation and cardiovascular health, and over time will increase your endurance.
With regular practice, you can reap many health benefits such as increased muscle tone and strength and improved core strength, which is fundamental to a good posture as well as a healthy body and mind.
The majority of Hatha yoga classes will begin with time dedicated to the breath. This means practising various breathing exercises, as well as moving through different yoga postures and forms whilst remaining focused on breath control.
Next, your yoga instructor will guide you through poses to improve your strength, balance, and flexibility.
In a Hatha class, there are many different types of poses, from some technically advanced moves to others that are more suitable for beginners.
One of the best things about the yoga world is that any type of pose can be changed to suit your abilities. If during a class, you are struggling, your instructor can show you a modified version of a move that works for your body. If you'd like to learn more about the most common yoga poses, check out our guide here.
This is why many people working with an injury or a disability still attend yoga classes – because yoga is a form of exercise for every body.
Most yoga classes end with the students practising meditation for a brief period.
Typically this will involve lying on your back in a pose called Savasana (also known as ‘corpse pose’) and reflecting on the practice, on what you’ve learnt and how your body feels. At other times, your instructor may guide you through a meditation with the aid of music or a singing bowl. If any of this sounds strange to you, there’s no need to worry – the meditation practice is guided by the teacher and all you have to do is try it out with an open mind.
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What you may not know, however, is that you do not need to be a seasoned yogi to practice it! A variety of poses and styles fall under the term "Vinyasa", and it is a highly personal flow that focuses on breathwork and the body.
Vinyasa improves your physical and mental health, as well as encouraging skills like focus and self-discipline.
For more information on Vinyasa and the benefits that it can bring to you, keep reading!
Vinyasa yoga, also known as flow yoga, is a style of practice defined by the continuous flow of movement from one pose to another.
The word "Vinyasa" pertains to the transition between poses, in which body movement and the breath are synchronised.
As with many other yoga sequences, Vinyasa practice is very flexible, and no two sessions are the same. This is partly why Vinyasa flow yoga is so popular, as it allows for a break from routine and can be practised by people of all abilities.
The poses, intensity, and pace of each Vinyasa flow will change depending on the yoga teacher, meaning you can choose a class based on which one is suited to your preferences.
Even though Vinyasa is its own distinct style, it shares similarities with other yoga forms such as Ashtanga and Bikram. In fact, many yogis practice amalgamations of different styles, including Ashtanga Vinyasa.
Ashtanga and Vinyasa styles of yoga share a history, and even though Vinyasa likely predates Ashtanga, the two are often practised in tandem with one another.
The main difference is that Ashtanga flows follow the same sequence each time, whereas Vinyasa flows tend to be more flexible. It is common to see both open with sun salutations, and follow on with similar poses, just not in the same order.
Power yoga is so like Vinyasa that the two often get confused with each other.
During power yoga sequences, a series of active and high-intensity poses are performed in relatively quick succession, making it similar to a Vinyasa flow.
The synchronisation of breath and movement add further similarity, although power yoga is a modern innovation and also uses elements of Ashtanga and Bikram yoga.
If you are a beginner in the world of yoga in general, you may consider Vinyasa yoga for beginners as a quick way to learn the basics and improve quickly.
Your yoga teacher will be understanding of your abilities and you can work collaboratively to find a sequence that works. Also, teachers tend to offer alternatives or adjustments for more challenging poses so that everyone in the class can keep up. The key is to try and understand your body and its limits and work within your own range of motion and at your own pace.
All you need to do to prepare is to make sure you have a grippy and high-quality yoga mat that can support you even as you get sweaty and come to class with an optimistic mindset.
The yoga mat in the photo above is available here.
Having a good yoga mat is important because it can make a world of difference in the quality of your practice and the pace at which you evolve from session to session. Use a foam-based or PVC yoga mat and you’re likely to find that you spend most of the class worried about slipping.
Especially as Vinyasa is quite a dynamic style of yoga, your hands are likely to sweat – so having a mat that gives you adequate support for the entire duration of your practice and gives you the confidence to move deeper into each pose is that one bit more important if you’re doing Vinyasa. See here for our top yoga mat pick that will be sure to motivate you throughout your practice. We've also put together a guide on how to choose your yoga mat correctly - you can read it by clicking here.
The main characteristic of Vinyasa is the flow from pose to pose, and alignment between movement and breath.
The majority of any Vinyasa classes will be made up of varied sequences of poses, likely including sun salutation, downward-facing dog, and cobra. The key here is to try and move mindfully between the poses, without holding your breath or breathing too rapidly.
The specifics will vary depending on your yoga instructor, as all teachers have a different style in terms of form, pace, and intensity, but some elements remain the same across classes, and you’ll find that flow and breathing are constant focal points of any Vinyasa class.
Even the name gives this away – the word “Vinyasa” means ‘to place in a special way’ in Sanskrit, which ultimately refers to the arrangement of poses within a yoga session or, more specifically, the flow from one asana (yoga posture) to the next.
What makes Vinyasa distinctive is a special focus on the breath.
Vinyasa classes will spend considerable time on the relationship between bodily movements and the breath, especially breathing techniques in between each pose. It’s very likely you’ll hear your Vinyasa teacher give you frequent cues on when to inhale or to exhale depending on the pose your in within each sequence.
There are quite a few Vinyasa yoga benefits that are likely to get you on the mat and booked on the next available class in no time. Most of them revolve around improving your physical strength and posture, but also your mindset and the way you tackle adversity in your daily life.
The rhythmic quality of Vinyasa practice can help to stabilise the mind, provide clarity, and help you with focus and staying present.
If you tend to drift off and struggle with your attention span, incorporating a Vinyasa sequence into your routine can do wonders.
As with all types of yoga, you will notice your balance and posture drastically improve over time, as well as your flexibility and range of motion. It’s not just about holding a pose for a certain period of time anymore – there certainly some magic that happens in your body as you flow from pose to pose as well!
Beginners may struggle with their balance limits being pushed at first, but soon enough your body will feel more balanced, which will prevent motion injuries and make you more aware of your physical movements.
Vinyasas push your boundaries, both physically and mentally. A flow can involve a mixture of high-and-low-intensity postures, which will build muscle and improve core strength.
Holding yourself in a pose and then moving with fluidity into another is a challenge and one that will test the strength of your body and your mind.
One of the largest benefits you will notice from early on with Vinyasa practice is a boost in your mood.
Yoga has been proven to aid stress reduction and pain relief by releasing endorphins, which makes the body and mind happy.
What's more, incorporating a yoga sequence into your daily routine demonstrates a level of discipline and self-care that is integral to a positive attitude. There are so many ways that Vinyasa can contribute to good mental health, and these are just the tip of the iceberg!
For those who are not sure where to begin when it comes to cardio, Vinyasa could be just what you need.
Many postures included in a Vinyasa flow get the blood pumping and are just as effective as a more conventional full-body gym workout.
The continuity and active nature of Vinyasa will improve your cardiovascular health, even during a slower-paced practice.
During Vinyasa practice you learn how to sync your breath with your movements and to release tension in challenging poses by breathing through the discomfort. When our bodies are feeling some sort of pressure or when we feel stress in your daily lives, it’s a natural human tendency to either hold our breath or breathe faster.
As you learn how to stay calm and regulate your breathing when yoga poses get more challenging, you’ll likely find yourself applying these types of breath-work exercises learnt in Vinyasa class into your day-to-day as well. This is likely to help you better cope with stress and anxiety as well as successfully push through physical challenges.
As you hold a plank or a Crow pose for a long time, your tendency is to hold your breath, but if you do long inhales and exhales through your nose, you signal to your brain that your body is still in control and you’ll likely be able to hold that plank for longer than you otherwise would!
The same principle of calming down your mind and body through breath-work can be applied to non-physical scenarios – Vinyasa can teach you how breathing deeply before an important interview or when you feel angry can help you pace yourself and tackle things in a calm and balanced way. It’s all a case of regular practice and it all starts on your mat!
If you are interested in getting in touch with your body and mind, whilst performing challenging poses, such as downward-facing dog, which will push your fitness limits, then Vinyasa is for you.
During a class, teachers will not expect anything of you except coming with a willingness to learn and explore the way your body and mind feel as you move, which means Vinyasa is ideal for beginners and advanced Yogis alike. Any sequence can be personalised and amended according to preference, meaning there is room to be creative as well.
Also, Vinyasa is for you if you like yoga but don’t particularly enjoy holding any pose for too long or focusing too much on one thing. In other words, Vinyasa practice is perfect for those busy bees looking for a physical challenge that incorporates interesting sequences and creativity. You’ll be sure to find that you’ll never get bored in a Vinyasa class!
]]>What if you could save time, unroll your mat whenever you like and release stress in a calm and familiar environment by practising in the comfort and peace of your own living room?
If you're completely new to practising yoga without going to the studio, you may be wondering how you even get started? What equipment do you need at home? Whether you want to simply relax and unwind, or you want to do the latest crazy and bendy poses, a yoga mat is a staple piece of equipment every yogi needs: it all starts with the mat.
Want to know more? Keep on reading to find out how to start doing yoga in your own house!
Being able to do yoga at home has some wonderful benefits, most of which revolve around being scheduling each session when and as long as you like, relaxing fully and allowing more time to settle into the poses that you feel are good for you to explore for longer. See below for some of the main points in favour of practising from home in addition or instead of a regular studio practice!
The grey yoga mat in the photo above is available here.
Yoga for beginners at home may sound intimidating, but a yoga workout in your living room could revolutionize exercise for you. However, flowing through yoga sequences on your own may prove to be quite a challenge.
It can be hard to have the motivation to work out in your own house. When you practise yoga in a studio, your yoga teacher is there to motivate you and guide you through various exercises. You won't have that when practising in your front room.
To find motivation, get into the habit of making your yoga flow part of your morning or lunchtime routine. This may feel hard at first, but if you're consistent you'll be able to fit 15-20 minutes of yoga into your day effortlessly.
Alternatively, tie the new habit of a daily yoga flow to an existing habit you have – that way it’s easier to stick to your plan and take up home yoga. For example, you can take 10-15 minutes for a quick stretch just before your lunch break; soon enough, pre-lunch yoga will become something you do regularly.
The great thing about yoga is that you don't actually need much to get started, making it an inexpensive option for building strength and flexibility. All you need is a quiet space and a few pieces of equipment including:
I said it above and I’ll say it again: having a good yoga mat is the most important thing to keep in mind when setting up your workout space at home. Because you won’t have a teacher physically present in the room as you practise, you’ll need to be able to control your posture all on your own, which is nearly impossible if you are using a yoga mat that is slippery.
Choose a yoga mat that is non-slip so that you can move from pose to pose with confidence. Using a good mat at home will also ensure that your focus is on the poses, your breathing technique, and the teacher’s instructions rather than on always feeling one second away from falling or having to readjust the position of your hands and feet as they involuntarily move on a slippery surface.
To make sure you get the yoga mat you need for at home, always go for one that is made with natural rubber and that has the right thickness and grip. For a full guide, check our older post on how to choose your yoga mat.
You don't need a huge amount of space, just enough to roll out your mat and practise comfortably without hitting any walls! When you first start your yoga practice, set small goals. Begin by just doing 10-15 minutes of practice each time.
Start with basic beginner poses and challenge yourself with new ones as you become stronger and more skillful. Next, we'll talk about how to get started and which poses are great for novices starting out their first few classes at home!
You've probably got loads of questions about practising yoga - how to learn yoga at home? How to do basic yoga for beginners? If you feel completely stuck, online yoga classes are becoming increasingly popular.
Many yoga practitioners are offering them, as well as the many tutorials that are available on the internet. From Ashtanga classes to Yin Yoga tutorials, there's something for everyone online. All you need is a good internet connection and your TV or laptop!
Another great thing about practising in your own house is you don't need to choose one particular style of yoga. Assess how your body feels each day and decide what it needs.
Also, don’t be put off by all the seemingly strange names – make sure you try everything and then see what style you like best. After all, if you really don’t like something you can always just press pause on it and try something different – that’s the beauty of doing online classes at home!
Are you feeling strong and want to get your heart rate up? Try power yoga. Want to take it easy and relax after a grueling day at work? Hatha yoga is what you need. Take your time and enjoy whichever home yoga practice you choose.
If you’re not comfortable following along from videos on Youtube, you’ll be happy to know that many yoga teachers or studios are teaching online classes over Skype or Zoom, especially since the pandemic. All you have to do is find a studio you like and join their online classes or find a yoga teacher you like on Instagram and ask if they also teach online. Our IGTV on Instagram also has a series of free yoga videos for all levels. If you’d like to start from there, all you need to do is search ‘diyogi.mats’ on Instagram or click here.
Every beginner yoga program should start with the basic poses that will set you up for the more challenging positions. A yoga instructor will commonly teach these beginner positions:
If you’d like to see a full list of the most common yoga poses, we’ve got one stored for you here.
You may be wondering, can I learn yoga online? Yes, definitely! Online classes are a great way to learn yoga. Even though you don't have an instructor physically there, they can still motivate you and talk you through each sequence.
Thanks to online platforms such as Youtube, there are many channels dedicated to teaching yoga and different tutorials on each pose.
Yes, 100%! It offers many mental and physical health benefits for everyone, regardless of their age or fitness level. It also makes a great recovery day workout if you're fatigued or feeling on edge.
Yoga is great for improving overall flexibility, balance and strength. The slow, controlled movements and deep breathing warm the muscles and increase blood flow while holding the poses builds strength, balance and flexibility.
As a beginner, it's important not to jump straight in and try and do the challenging practices, that's how injuries happen! Begin by taking it slow. Hatha style is a great place to start and is also ideal for treating sore muscles to a nice stretch.
As you get more confident, you may want to challenge your body and take a more fast-paced class such as Vinyasa or Ashtanga practice.
This completely depends on each yogi. Listen to your body and if you feel you need a rest day, take one. Don't make the mistake of working yourself into the ground every day as this can also result in injuries!
As a beginner, aim for around 15 minutes 3-4 times a week. As you practice yoga more and your stamina improves, increase the length of your sessions. The most important thing is to enjoy the practice!
]]>We're here to tell you that in reality, yoga is anything but something that should overwhelm you – to the contrary! For a beginner, there is an abundance of yoga videos to learn from, and lots of options to choose from when it comes to the style of practice you most align with. The benefits of yoga for your body, mind and soul are endless, and one of the best things about it is that it is accessible to all, regardless of age, size, ability or available equipment! And no, you don’t need fancy clothes or the latest trend in terms of gear!
Yoga for beginners involves learning some simple poses and techniques that have to do mostly with the breath and posture. To learn more about these poses as well as to get tips on how you can ease into practising yoga as a beginner, keep reading!
Yoga is a collection of exercises and breathing techniques rooted in an ancient spiritual practice that originated in South Asia. Yoga practice focuses on drawing together the mind, body, and spirit in order to reach inner peace and enlightenment.
There are many different yoga styles, and new yoga classes are being developed all the time. However, each practice follows the pattern of integrating breathing techniques, bodily gestures, and cleansing of the mind. In this sense, it’s more than a simple workout or a meditation session – it’s a holistic approach to your being, and therefore you will see the advantages of taking up a regular practice at all levels, not just in your body and not just in your general mood or state of mind.
Yoga is a form of exercise that is now practised all over the world due to its accessibility and incredible physical and mental health benefits. All you need to get started is a positive mindset and a yoga mat!
Technically speaking you can do yoga without any equipment, including a beginner yoga sequence. However, it is recommended that you invest in a good-quality mat to help you ease into yoga class practice. You can also practise without one, but you’ll likely struggle with slipping and holding postures if you use a rug, a towel or practise directly on the floor.
Yoga mats are therefore a must-have as they provide balance and grounding, which comes in useful at all stages of your yoga journey, but especially when trying to learn the basics. It is important that your chosen mat is not too thick or too thin either, as this can hinder your practice. If it’s too thick, you’re likely to struggle with balance, especially in standing poses. If it’s too thin, you may get sore wrists and ankles, as it’s likely not to provide the right amount of padding between the floor and your body. If you’d like to find out more about choosing the right thickness for your practice, you can find more details here.
What's more, using a beautiful mat throughout your yoga routine will make you feel more motivated and likely to act with intention, which is one of the key goals of yoga. There is a certain ritualistic feeling to unrolling your mat and getting settled in for a practice, and that feeling is boosted tenfold if your mat’s design helps you find comfort and inspires you to turn your focus inwards.
There are a couple of considerations you have to make when choosing your yoga mat, and as long as you go for one that suits your style and is supportive, your yoga abilities should benefit massively.
The best yoga for beginners online depends on what it is that you want to get out of your practice. If you are looking to improve your basics and learn new poses, then the videos that Yoga With Adriene and Tara Stiles upload on YouTube are perfect.
For yoga sessions that are focused more on meditation and spirituality, look for Boho Beautiful Yoga video classes, which not only teach basics but encourage a healthy mindset and lifestyle.
Thanks to the popularity of yoga, there are videos dedicated to breath-work, specific poses, and so much more. Also, what’s amazing is that these resources are free; as such, a practice that is good for beginners is available to you online at all times and is just a click away!
More free yoga resources are also available on Instagram. Our profile @diyogi.mats has a library of free 20-minute yoga videos that are suitable for beginners and ran by certified yoga teachers. Also, when you subscribe to our newsletter on this website, you automatically receive access to four 20-minute gentle yoga classes that are tailored to suit Yogis of all levels.
Practising some yoga moves for beginners at home is just as effective as going to a yoga studio. It is not so much about where you are when you start your practice, but instead it’s way more about your intentions, aka what you seek to obtain from your session, as well as energy and focus you put into holding poses and flowing in between them.
In fact, for many, yoga at home is preferable to going to a studio because it can be done at a personal pace in the comfort of a living room. If starting your first sessions in a familiar space sounds better to you, it may be a good idea to begin yoga by following along from online yoga videos, and then moving your practice to yoga studios once you feel comfortable. However, if you are prone to injury or if you feel like you’d need more guidance and help with learning the postures right the first time around, we’d recommend starting your first sessions with a teacher. There are yoga teachers that do online video classes too (so you will never need to leave your home to attend!); also if you’d like to have a teacher with you in person you can always go for private 1-to-1 sessions, which can also happen in your home (though please note they’re likely to be pricier).
For beginners looking to get an introduction to yoga, there are hundreds of free yoga classes and online yoga videos. We recommend using sites such as YouTube, where some of the most talented yoga practitioners in the world post videos and share their expertise and skills.
With online yoga, you are able to tailor the class you take to your specific needs. For example, someone looking to get to grips with the basics can find a video all about breathing, meditation, and beginner poses. Also, as mentioned previously, many yoga teachers teach online – Instagram is a particularly useful tool for finding certified teachers for online home sessions.
There are so many advantages of doing yoga that it would be impossible to list all of them in one place! But we did make an easy to follow & comprehensive list of the most notable benefits to taking up a regular practice that will get you unrolling your yoga mat in no time. The positive impact that yoga can have on your physical and mental health is immeasurable and your body and mind will get stronger with each yoga class!
Yoga poses are commonly practised by those with conditions that cause joint issues because it increases flexibility and therefore can reduce back pain, shoulder pain, and pain in other problem areas.
If you are suffering from an ailment such as carpal tunnel syndrome or high blood pressure, incorporating yoga classes into your recovery plan can decrease the chances of the same ailment occurring again.
Many people who practise yoga have reported feeling less stress, making it an ideal form of treatment for those who suffer from mental wellness issues like depression or anxiety.
If you're new to yoga practice and want to learn some poses before joining a yoga class, then check out our top easy yoga for beginners picks.
Child's pose is a peaceful position and great for pausing after an intense meditation or challenging move. Despite the stillness that comes alongside this pose, it still stretches your back and lower body, as well as relaxing your neck, shoulders, and spine.
Cobra pose
Another gentle position, cobra pose is great for strengthening back muscles and increasing flexibility. It can be tougher for those with joint pain but is still a great beginner pose.
Some women find cobra pose especially beneficial as it works to tone uterine muscles when held for 15-30 seconds.
Tree pose
If you're looking to improve core strength and balance but don't want to overexert yourself, try taking a class on the tree pose.
You will feel your lower body and spine really strengthening when using this pose in your yoga practice, and if you find it too tricky to start with it can be modified easily by using a thick yoga mat or wall for support.
Mountain pose
Mountain pose is a standing pose that often acts as the base-point from which flow sequences begin. It is important for all aspiring yogis to get it perfect before trying to learn more complex yoga poses.
This pose is perfect for improving posture and encouraging awareness of the body. Many find it both relaxing and invigorating, as it requires activeness of the mind in order to keep the body aligned.
Corpse pose (you read it right!)
Typically a position that takes place at the end of practice, corpse pose involves lying down and taking time for yourself to relax and drift into a meditative state.
Whilst this may sound simple, it can be challenging for beginners as our minds must be trained not to wander. The more you practice this pose, the easier meditation will be to achieve.
The most common style of yoga for beginners is Hatha Yoga, which is slower-paced and focused on starter poses. Some beginners favour more energetic flow classes, in which a yoga instructor teaches students how to perform a flow sequence. Those are often more dynamic and creative, and as such they may be preferable when you are starting out.
However, there is no rulebook when it comes to which styles of yoga are appropriate for whom: if you want to start by learning the basics in Ashtanga classes, then go for it! As long as you practice with intention, there is no limit to what can be achieved!
Something that we do recommend is finding out more about the level of intensity of each class and attending classes that are suitable for your level of fitness and for where you are in your yoga journey. Even if you are fit from regularly practising other forms of workout, we advise against attending classes that are meant for intermediate or advanced Yogis when you are at the beginning of your yoga journey. This is because it takes time to lay the foundations of a sustained practice and aside from physical attributes such as balance and flexibility, more advanced classes also require an understanding of breathwork and a certain way of holding each pose. You’ll soon learn that yoga is not about being as flexible as you can and about pushing the limits of your body – it’s more to do with mindfully easing into each pose and having your body and mind work in tandem.
]]>Your fellow yoginis are right: there is a world of benefits that come from practising yoga regularly. For many, yoga is an all-in-one form of exercise that tackles the mind, body and soul.
Whether your goal is to sculpt and strengthen your body, or to help de-stress and get a better night's sleep, studies have proven yoga can help in a multitude of ways no matter how often you do it to begin with or how fit you are.
Simply put, you don’t need much in terms of preparation or equipment to reap the benefits of yoga. Yoga is a form of exercise that incorporates mindful stretching and poses and, equipped with just a yoga mat, you can do an invigorating workout to energise you for the day or wind-down stretches to help you sleep better at night.
Many people practise the tenets of yoga as a way of life, but to see its benefits you don’t need to follow a strict routine or to make huge changes in your habits. Also, you do not need to be flexible or have some sort of pre-required physical ability. All yoga is good for you, no matter how much or how little you choose to incorporate it in your routine. Also, yoga is good for everybody, regardless of age, physical ability or body type.
Getting on the mat for the first time is accessible to you and will benefit you regardless of the following:
It’s also completely fine to practise if you don’t own gear or clothing that’s specifically designed for yoga. Chances are that for your first session all you’ll need is a yoga mat, which some studios provide. However. picking the right yoga mat is vital for benefiting from your yoga practice. From varieties in thickness, grip and design, the right mat can massively up your yoga game and offer tailored support to your body, especially if you feel that you need more cushioning or non-slip support.
Thanks to the dual benefits for the mind and your body, yoga is a mainstay in people’s daily lives. So, it may well be that after noticing the positive impact of practising yoga, you’ll be tempted to incorporate it more and more into your daily routine as well.
100% yes – yoga is good for you! Yoga is said to have a wide range of benefits for your health, ranging from a better night of sleep to increasing serotonin levels. Like all exercise, there is a risk of injury when you practise yoga. Things like an incorrect form or not having the correct thickness of your mat can lead to this.
Being overly ambitious and pushing yourself too much in order to achieve flexibility is discouraged, and instead you are meant to use props like yoga blocks, straps or bolsters whenever you can and to ensure your body remains comfortable when easing into more challenging poses. Also, following yoga teachers or online tutorials, plus listening to what your body needs in terms of equipment, equals good yoga practice.
Yoga can offer rich mental and physical advantages at all levels of practice, even when you attend a session just once a week (or even less). Chances are that you’ll see how good it is for you after your very first time on the mat!
Here’s a rundown of what is awaiting you from regular yoga sessions, regardless of your current fitness level.
Yoga is said to be one of the most effective ways of managing back pain. It has a dual approach: meditation-induced relaxation which can ease chronic pain and address bad posture, and physical stretching, which can help ease tension points in your back and build the muscles that help hold up your spine.
Yoga can help with general chronic pain also - the relaxation techniques are a great way to help manage the discomfort that comes with it. People suffering from arthritis could also potentially benefit from the gentle stretches and breathing exercises.
If you suffer from chronic back pain or other type of illness or injury, we encourage you to attend in-person yoga sessions instead of online classes. Also, always let your yoga teacher know of your injury so they can adapt the exercises to suit your condition.
Physicians will often recommend yoga as a low-impact form of exercise that can help to improve your heart's health in the long term. This is also why you’ll notice that teachers will go on and on about opening up your chest when doing certain yoga poses.
Some types of yoga that are more dynamic will help increase your heart rate as you practise. This means that the heart will pump blood more often during your workout, sending more oxygen to your muscles, which in turn helps reduce cholesterol levels and boosts circulation.
Another way that yoga will benefit your heart is through the breathing techniques that regular practice teaches you. Breath work is a very important side of yoga – essentially as you practise you will learn how to regulate your breath by maintaining deep inhales and exhales even during challenging poses. Applied to your daily life, taking deep breaths or doing certain breathing exercises whenever you get stressed or anxious will help you keep a normal heart rate in moments when your hart would otherwise be stimulated to overwork.
Experts also believe that yoga can improve your immune system response - reducing inflammation that can lead to illnesses such as heart disease.
The slow and deliberate movements of yoga gradually develop flexibility. By relaxing the muscles, they can lengthen and contract more effectively, which will in turn give your body better flexibility all around. A pose that you can try to improve your flexibility and overall balance is the tree pose. Click here for a full guide of beginner poses you can try out.
You may not think it, but yoga is a wonder for strength also! Holding certain yoga poses builds up strength - it takes a lot to be able to hold Warrior II for more than 30 seconds! Active forms of yoga such as Vinyasa especially work on your whole body, from head to toe.
Another way you can build flexibility faster is by attending certain types of yoga classes, such as Hot Yoga. In these sessions, the room is heated up to a high temperature to stimulate circulation, to increase your range of motion and flexibility. You’ll likely notice that your body will be able to go much further into a split when you’re in a heated room than when you practise at normal room temperature!
If you are already doing another form of exercise that is more dynamic, yoga can help with stretching out your muscles in order to avoid injuries during higher impact training such as weightlifting, running, HIIT and more.
As you know, mental health is such a complex topic that there is no one formula that can help everyone achieve a balanced mental state or to cure ailments. However, the core tenets of yoga can be incredible for helping with stress, anxiety or depression and to stimulate your overall mental well-being.
A lot of the focus in each yoga class goes to paying attention to the feelings in your mind and body, staying in the present moment and observing your emotional states without pushing yourself to feel or become otherwise. As you practise mindfulness more and more in your yoga sessions, you are likely to begin seeing new perspectives on situations previously shrouded in anxiety and sadness. When dealing with a moment of feeling down or stressed, you’ll be able to apply what you’ve learnt in class by observing your feelings as they come and working your way through them without putting yourself down.
There have also been studies which suggest that regular yoga practice can actually result in a boost of serotonin levels, which is the chemical responsible for the feeling of happiness. The clarity of mind that yoga can bring also improves cognitive function, so you’re not only going to be left feeling happier, but smarter as well!
Yoga is suitable for people of all sizes, but if you happen to be on a weight loss journey, embarking on a yoga program can boost your metabolism and reset the hormonal system, which plays a large part in regulating your weight.
Think of it as a gentle way to losing weight, more holistic than spot reduction weight loss, and softer on your joints. Also, the emphasis on connecting to your body and being aware of what it actually needs can help with your eating habits.
Whether you want to cut out habits of stress eating or you just want to feel more comfortable with your current weight, yoga might be the perfect option. Being mindful of your body means being mindful of what goes into it and how you treat it overall.
Several studies have shown that yoga can ease the level of Cortisol, a stress hormone, in our bodies. This is because yoga encourages us to slow down and be still for a while, which comes in contradiction with what we’re used to in the busy modern world. Learning to feel comfortable with taking this time just for yourself can reduce levels of anxiety, stress and encourage a better relationship with your body.
Stress is not just mental strain, it takes a toll on the body also! Lowering stress levels can combat heart conditions, high blood pressure, improving sleep quality, among many other benefits.
With all these potential health benefits, it's a wonder why we aren't all just doing yoga daily! Many people find it tough to find the time for that daily practise in their busy lives.
However, you don't need to do an expensive class or spend hours in zen mode see these advantages. Finding a way to get in just 15-20 minutes of yoga, a few times a week is all you need.
The best way to regularly practise yoga is by slipping it into your current daily routine. For example, doing a short lunchtime yoga session or practising in the evening just before bed will do wonders for you.
If you still need more motivation, then perhaps choosing the right yoga equipment that makes you excited to practise yoga is the way forward; whether that's versatile yoga pants and a new mat or buying blocks that can spice up your poses and improve your overall flexibility.
Yoga is about you: your body and your mind. Find a routine that works for you and adapt your yoga practice to what you want out of it!
The answer to the question ‘Why is yoga good for you’ differs from one person to the other, depending on who you ask. The benefits for taking up a regular practice are likely to show for most people. For instance, science tells us that most yogis are pleased to notice that their issues with back pain have diminished or even disappeared completely after starting yoga. However, it’s true that many people will not be concerned with back pain necessarily, but actually enjoy yoga for how it makes their body feel overall in terms of muscular strength and flexibility. Similarly, others may value how yoga helps them become calmer and sleep better.
Wherever you are in your yoga journey, there will be times when you are likely to struggle with finding the motivation to get on the mat. In times like these, it’s important to visualise the way in which yoga benefits you personally and what it adds to your life. Ask yourself: how do you feel immediately after practice? Chances are that some of the ways it makes you feel were discussed in this post, which we truly hope you find useful. However, it can be something that’s totally unique to you. The only way to find out is to get on your mat – whatever type of yoga you choose, and however long you choose to practise it for, it can only be good.
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A slow, mindful form of yoga, Yin Yoga focuses on deep stretches. Poses are held for a long time, targeting the fascia – the connective tissues that surround our organs, bones, blood vessels, and nerves.
It is also an extremely calming form of yoga that aims to restore and rejuvenate your body and mind.
In this guide, we’ll take a closer look at Yin, its benefits, and how you can get started if Yin is not yet a part of your practice.
A way to define what Yin Yoga is about is to contrast it with the yang forms of yoga, such as Vinyasa or Ashtanga, which you may be more familiar with. These dynamic practices are usually relatively fast-paced, moving from pose to pose with the breath. Yin Yoga is the opposite, requiring you to slow down and hold poses for significant periods of time.
Yin combines the principles of yoga with traditional Chinese medicine to create a therapeutic practice that focuses on the deep connective tissues, including the fascia, the ligaments, and the joints.
It is based on the Chinese philosophy of ‘Qi’ or life-force, which yogis call prana. Like other traditional Chinese medicine techniques, such as acupuncture, Qi Gong, or gua sha, Yin Yoga aims to release blockages in our Qi and allow our lifeforce to flow freely.
By holding poses for longer, you take the stretch deeper into those connective tissues. You also take the time to focus your attention inwards. The slow nature of Yin makes it a meditative practice.
Breathing through the discomfort of the poses can be a challenge. But Yin Yoga is deeply calming and restorative. Most poses are done on the floor, and you might hold them for 2-3 minutes, or even longer.
Sometimes you simply don’t want a fast-paced practice. If you are feeling tired, under the weather, or simply burnt out, you might have trouble dragging yourself onto your yoga mat for a dynamic Vinyasa flow.
Yin is the perfect option when you are struggling with low energy. It invites you to slow down, release tension, and rest. Because it is a gentle practice, it is often suitable when other types of yoga wouldn’t be – if you are pregnant, are dealing with chronic illness, or are recovering from an injury, for example. However, always talk to your doctor first if you have any health conditions.
Proponents say Yin poses have a similar effect on the body to an acupuncture session. They release blocked energy and restore the healthy flow of Qi.
Yin has other benefits too, including:
All types of yoga are excellent for increasing your flexibility. But many forms only keep you in the same pose for a few seconds, which isn’t long enough to affect the elasticity of the fascia.
Yin Yoga takes the stretch further into these deep connective tissues, helping to ease stiffness, release tension, and relieve joint pain.
Yin’s slow, mindful nature makes it an effective way to de-stress. Stepping away from your busy day, you can use a Yin Yoga session to release stress, combat burnout, and prioritise rest.
Studies show that Yin Yoga is effective in improving the symptoms of mental health issues, including anxiety, stress, and depression.
The parasympathetic nervous system is responsible for our body’s basic functions, including digestion, circulation, and breath.
Practices like Yin Yoga, which focus on deep breathing, are known to activate this part of our nervous systems, helping us to relax and heal.
You can easily practise Yin Yoga at home with online classes and videos. If you prefer, there are also plenty of in-person classes you can join. This might be the best option if you are new to yoga or working with any injuries. A skilled teacher can help you adapt the poses to avoid overdoing things.
There are a few pieces of equipment you’ll need. The most essential is a good yoga mat. Yin Yoga requires you to hold poses for a long time, so you want one that is well-padded. This ensures you don’t stress your joints. We've put together this guide on how to choose your yoga mat and we're also discussing how to choose one of the right thickness in our blog.
You may also want to have a couple of yoga blocks, which will help you modify poses to suit your current level of flexibility. If you are going to classes at a studio, they’ll often have blocks on hand for students to use.
A bolster or blanket is also useful for Yin Yoga. They’ll help support your body, allowing you to relax and deepen into poses. The blanket will also come in handy if you get cold.
Because Yin Yoga is slow-paced, you won’t be generating any extra body heat and need to make sure you stay warm during your session. Choose clothes that allow you to move freely, while still keeping you at a comfortable temperature. You’ll want to wear more than you would for a more dynamic yoga class.
Finally, a strap can be useful, especially for beginners. You can use this in poses where you can’t yet reach with your hands. At home, a belt can work well as a substitute. Check here for a full guide on the essential yoga equipment you need for a good practice, as well as ideas on how to substitute some of the gear if you don't own it (sometimes less is more!).
]]>Our guide will introduce you to this precise and mindful form of yoga, discuss the benefits, and give you some tips on how to get started with a Kundalini yoga practice.
Kundalini yoga is a form of yoga that combines physical poses with pranayama (breathing exercises), mudras (hand positions), and chanting. Its focus on the spiritual makes it a wonderful choice for anyone who wants to dive deeper into this side of yoga.
An ancient tradition, Kundalini yoga has been practised in India and surrounding countries for thousands of years. It was introduced to the Western world during the 1960s and is popular with those seeking a deeper, more mindful practice.
Kundalini yoga is different from other forms of yoga because it concentrates more on spiritual awareness. While all types of yoga have a mindfulness element to them, the focus of Kundalini yoga is less on the physical poses and more on mobilising your Kundalini energy, also known as shakti.
This energy is believed to sit at the base of your spine. Kundalini yoga aims to activate the energy and get it flowing through your chakras. These energy centres are said to correspond with different areas of the body and to different emotional and spiritual needs.
While Vinyasa yoga or Hatha yoga are mainly based on physical movement, Kundalini yoga incorporates more breath-work and chanting. The poses are more repetitive too. It is like a moving meditation.
Classes will usually start and finish with a chant. Singing, mantras, and chanting are also used throughout the practice. They form part of a sequence with physical poses and breathing exercises.
Each combination of position and breathing is called a kriya. After each kriya, you’ll relax for a few moments to let the effects take hold, before moving onto the next one.
Meditation also plays a vital part in Kundalini yoga.
Traditionally, Kundalini yoga is believed to mobilise the Kundalini energy at the base of the spine. Practitioners compare this energy to a coiled snake, which lies dormant until you wake it up.
Once awakened, the energy starts to flow up your spine along the seven main chakras.
In Vedic tradition, the chakras are focal points of energy. When they become blocked, it can cause emotional and physical issues. Kundalini yoga aims to unblock these chakras and get the energy flowing freely again.
There are other benefits to this form of yoga too, in addition to the other well-known benefits of yoga in general. These include:
Because you repeat the same pose and often hold poses for a significant length of time, Kundalini yoga can help you build your core strength.
The breathwork can help here too. Although you wouldn’t think that simply breathing would build much muscle, some breathing exercises are intense and require you to activate your abdominal muscles.
Both yoga and breathwork are known to be effective ways to de-stress, so it makes sense that combining the two would be equally relaxing.
Studies show that Kundalini yoga helps to reduce the symptoms of anxiety. Other research suggests it can help with depression, as well as lowering blood pressure.
If you find it hard to think clearly or remember where you left your keys, Kundalini yoga may be the answer.
Research shows that practising Kundalini yoga regularly helps to improve memory, boost cognitive function, and improve mood.
You don’t need much to get started with Kundalini yoga, but there are a few items you will want to have to hand.
The first is a high-quality yoga mat. Kundalini yoga involves meditation and holding poses, so choose one with plenty of padding that will keep you comfortable during the session. Good grip is also essential, so you can keep your focus on your breath and not worry about slipping out of poses.
Traditionally, Kundalini yoga practitioners wear white, which is thought to expand your aura and help you focus your attention inwards. You’ll still want to choose clothes that are comfortable and allow you a full range of movement.
Some people will also wear a white head covering while practising Kundalini yoga. This aims to focus the energy at your third eye chakra, the centre of spiritual awareness, perception, and intuition. It is optional, so you might want to wait until you’ve done your first class before you decide whether to purchase a white head-wrap or turban.
Then you need to find a class. While there are online classes available, the unique nature of Kundalini yoga may mean you want to find an in-person class, at least at first. A skilled teacher will help you master the combination of poses, breathing exercises, and chanting more easily.
Fortunately, the popularity of Kundalini yoga means it is offered by many yoga studios, so you shouldn’t have too much trouble finding a class near you! As with all types of yoga, we recommend you try this one too and see how you feel about it – who knows, you may find your favourite style yet!
]]>The search for the best yoga mat thickness can take you from the extra thick yoga mats that give you more protection for your joints to the ultra thin travel mats made for convenience on the go. With so many options, it's easy to get confused on which is just right for your daily practice.
If you’re reading this, it's likely that you know that a mat is not just something to place between your body and the floor when you work out.
It’s way more than that: your mat is that one essential piece of workout equipment that helps you feel grounded, supported and gives you the right protection for your joints - in addition to being beautiful and inspiring for your practice.
The mat in the photo above is available here.
The ideal mat should match your needs in such a way that you are able to get better and better at your yoga or Pilates practice in the 1+ years of using it – so committing to choose the right one now will most definitely help upgrade your practice in the long term.
Pick a mat that's too thin and you may experience a lot of discomfort in your knees, wrists and ankles when you hold poses for a long time. At the other end of the spectrum, one that is just too thick for you can slow down your movement and keep you from feeling 100% supported – you’ll just hopelessly sink into it.
By the time you’ve finished reading this post you’ll know all the options available to you, have a few myths debunked and be ready to choose the ideal mat according to your practice and personal needs.
If you are looking for an extra thick yoga mat, you’ll be spoiled for choice. Most mats that are very thick are made from materials such as PVC or foam, which are the most common materials being used to make exercise mats out there.
Many such mats range from 6mm to as much as 10 or 12 cm in thickness, which is about as thick as a woolen blanket and may well be *too much* for your regular practice. One of the downsides to these mats is that the materials they are made out of are not eco-friendly and therefore may contain toxins that get released into the environment long after the mat has been discarded. Simply put, this may not be the kind of material you’d wish your skin to rub against every day or with every workout, so the best advice for taking care of yourself and our planet would be to avoid mats made out of synthetic materials.
In terms of the comfort you’ll get with a 6mm yoga mat (or thicker), any such mat may tend to become too cushion-y with time. Much like a bed that’s way too soft, you’ll have a hard time feeling comfortable, especially when it comes to holding balancing poses or staying in the same pose for a long time. Your hands and feet are likely to simply sink into the mat, making it a chore to fight through so much thickness when you try to go from one pose to the next. At the end of the day, yoga is there to make us feel grounded, which may prove quite hard to achieve when you have too much of a barrier between your body and the ground itself.
There are more limited options when it comes to mats made of materials that are kinder to your body and the environment. Luckily, mats that are made from natural materials like natural rubber or cork cannot be too thick, and will therefore keep you more in control of your balance while you practice as well as give you the right grip for not slipping. For instance, DIYogi mats are made from natural rubber, which is a dense natural material extracted from rubber trees. This makes the absolute best material for grip. However, having more than 5mm thickness in natural rubber simply can’t be for a yoga mat – rubber is a heavy, dense material so a thicker natural rubber mat will be way too heavy. Natural rubber provides enough cushioning at 3.5 – 4.5mm and has more density than more common mats so there is no need to go for a thicker mat than that. If travelling with your mat to or from the studio or taking it with you on holiday is important to you, make sure you find a mat that is not too heavy and also comes with a carrying strap to help you take it anywhere.
Travel yoga mats tend to be mostly paper thin – somewhere around 2mm in thickness for the majority of them.
You’ll tell a travel mat apart from all the others by the fact that you can fold it easily, so you can take it anywhere with you. The downside? There’s only so much cushioning it can provide; so if you use this mat straight on the floor you are likely to feel it in your wrists after a few yoga sequences or planks, especially when transitioning from downward dog to chaturanga. The reason they are so thin and light is because they do exactly what it says on the tin – their only purpose is to make it easy for you to travel with them. Fold your mat to fit it into your suitcase if you want to stay fit on holiday, or take it from home, to your office, then to your local studio and back home without any hassle. But, while you practice, make sure you have something underneath it such as a carpet or another workout mat to take some of the hardness of the floor away.
Your joint health also determines the yoga or Pilates mat you need to choose.
The above should cover you perfectly unless you have a health condition, are working out with an injury or are pregnant. Ask your yoga teacher or even your physician to make sure, especially if you are practicing with swollen ankles, sensitive joints or have certain pain points that you are trying to protect while working out. It’s always best to practice extra care as there is not a one-size-fits-all in terms of yoga or Pilates gear; so make sure you pick what’s best for yourself.
If you are an advanced Yogi then you are likely to be comfortable with holding poses in most environments (yes, I’m talking about all those breath-taking Instagram photos of Yogis doing splits on cliffs!). But for most of us who are either beginners, intermediate or accustomed to a certain standard of comfort when practicing, a yoga mat that’s too thick is just not acceptable; neither is one that is too thin. When your hands and feet start to sink into the surface of your mat you’ll know it’s too thick for sure. Also, most likely a 4mm mat, which is just the optimal thickness for most of us, can give you the support you need to enjoy your practice and progress to the next level or workout goal.
There is no one size fits all, but we’d argue that avoiding the extremely thin mat (2-3mm) and the ultra thick ones (6mm+) is the way to go for most people looking to have a supported and empowering yoga or Pilates practice. A 4-5 mm mat will be the ideal choice for many as it will ensure you keep grounded and balanced whilst having your joints protected. While regular travel mats are much thinner than that, a 4-5mm thick mat is still thin enough to be carried around with ease and taken on holiday, especially if you have a mat carrying strap at hand, which some mats come with. However, please be mindful of your own particular requirements and health condition – if you have an injury, joint sensitivity or are pregnant it may be best to consult with your yoga teacher or a medical professional before you invest in your next mat. Remember that while it’s tempting to choose your mat by colour or pattern, it’s important to find one that is just right for you and make sure you are comfortable for the 1+ years (or lifetime!) of using it. A new yoga mat is truly an investment in yourself and your practice, and most of all it simply has to suit YOU and make you look forward to your next yoga or Pilates session.
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