9.2 C
New York
Thursday, December 28, 2023

Types of yoga for beginners

The word Yoga is derived from the Sanskrit word Yuji which means Union. Thus yoga is a practice that puts your soul, body, and mind together. It also helps to connect the individual self with universal consciousness. Most of the beginners have great confusion while choosing the type of yoga in the beginning. So if you are a beginner and want to start your yoga journey, then this article will guide you to choose the right type of yoga for yourself. 

Yoga provides numerous advantages to both physical and mental health. It includes breathing techniques, meditation, and positions that promote relaxation and stress reduction. It can be hard to pick which sort of yoga type is right for you in the starting. Here is the complete guide on different types of yoga for beginners. 

Types Of Yoga For Beginners

Vinyasa yoga

Vinyasa Yoga is the ideal type of yoga for beginners. Vinyasa is a term that refers to “to put in a particular manner” related to a series of yoga postures or asanas. It is all about uniting the body and mind by creating energy flow. This kind of yoga incorporates the yogic principle that to reach balance in life, we must embrace the changes around our surroundings. We must accept the changes near us and try to unite the body, spirit, and mind.

For such a type of yoga, you first hold one pose for some time and gradually move on to the next one. Once you are on the next posture, hold it for some time and enter into the other posture. The benefit of doing it is that it allows you to concentrate on all regions of the body. It is because you perform a variety of poses. Also, it could protect you against injuries that may be due to repetitive motions. Following are some common Vinyasa Yoga Poses. 

The sun salutation (Surya namaskar)

The sun salutation is one of the most widely practiced vinyasa sequences. Surya namaskar is a simple vinyasa sequence of postures as there is a general flow of movement from one position to another. 

Downward Facing Dog (Adho Mukha Svanasana)

Lift your hips as triangle position with your hands and feet on the ground. Maintain a shoulder-distance spacing between your hands and hip-distance between your feet. 

Hatha Yoga

Hatha is a Sanskrit term that means “forceful” and refers to a set of physical techniques. Hatha Yoga is the earliest style of yoga in the world, originated in South Asia. But in the present times, it has become a popular kind of yoga in the western world. Beginners and expert practitioners will benefit from Hatha-style yoga. It will assist you in developing or deepening your knowledge of multiple postures while moving at a moderate speed and provides you a good stretch.

This style of yoga is especially beneficial for those who are not active for such a long time. Mental qualities such as boldness, passion, commitment, and patience are highlighted in Hatha Yoga scriptures. They also emphasize the need for a healthy lifestyle, a balanced diet, and ethical behavior. Some common types of Hatha Yoga postures for beginners are as follow:

Mountain Pose (Tadasana)

It is a basic stance. With your feet joint together and palms facing forward, stand straight. Slightly bend the knees and attempt to put your weight evenly between your feet. Pull the ribs in and try to stretch the back of your neck.

Child’s Pose (Balasana)

Balasana helps in making the waist, shoulder, and neck stronger. Take a deep breath while sitting with both heels firmly on the ground. Just keep both of your feet’ knees close to one another. If it creates a problem in maintaining it, then keep a small distance apart. After that, progressively bend forward until your forehead is in contact with the ground. Exhale slowly and deeply throughout this time. In the beginning, you might find it difficult to touch the forehead with the ground. So don’t get panic. Try to bend toward the ground as much as you can. 

Yin Yoga

Yin yoga is a stretching exercise that helps in strengthening and lengthening your connective tissues. Each posture in this type of yoga holds for 3-5 minutes. Yin yoga increases joint mobility and alleviates muscular stiffness and tightness. It also helps in the healing and prevention of injuries. This type of yoga is for you if you’re searching for a quiet, leisurely practice that can help in stretching your mind.

Caterpillar Pose (Paschimottanasana)

First, you have to sit in a comfortable position and grip both the legs in front. Now, gently bring forward your upper body towards your legs. Try to hold the toes while bending forward. 

Butterfly Pose (Baddha Konasana)

Butterfly pose is the easiest type of Yin Yoga posture for beginners. Almost every one of us has tried this post once in our lives. First, sit in a comfortable position and then bring booth your feet in front together. Hold your feet with both your hand and now start doing up and down with your folded legs. 

Ashtanga Yoga

Ashtanga Yoga is the mixture of two words – Astau and Anga that means eight and limbs. As a result, Ashtanga Yoga refers to the eight-limbed yoga system taught by the Patanjali.  Eight limbs for yoga practice are as follow –

  • Yamas
  • Niyamas
  • Asanas
  • Pranayama
  • Pratyhara
  • Dharana
  • Dhyana
  • Samadhi

Again Ashtanga Yoga is one of the top types of yoga for beginners. The goal of Ashtanga Yoga is to purify both the mind and the body. It’s a physically challenging, structured practice that would test your strength and flexibility. The focus is to create a sense of movement meditation by breathing mindfully. Some of the easy poses for beginners are –

Chair Pose (Utkatasana)

For doing the chair pose, you first need to stand straight with your feet together. Breathe in and lift both arms vertically to the floor over your head. Your palms should be facing each other. Breathe out while bending your knees to the point where the thighs become as parallel to the floor as possible as they can. Lift your weight from your toes to your heels. 

Corpse Pose (Savasana)

It is the most relaxing pose of Ashtanga Yoga. You need to lay down on your back and separate your legs from each other. Keep your hands aside your body with the palm facing upward. Now just close your eyes and try to relax your mind.  

Kundalini yoga

Kundalini yoga is a distinct form of yoga than you might expect to find at other yoga types. But still, it is one of the important types of yoga for beginners. The term kundalini refers to the life energy situated at the bottom of the spine. This type of yoga is ideal for anyone looking to deepen their yoga practice spiritually. It is for anyone who wants to train on a deep inner level. This type of yoga is a magnificent combination of postures, breathing techniques, and chanting. The postures of Kundalini yoga are designed to strengthen the nerves and the glands. Some of the easy poses for beginners are – 

Frog Pose (Mandukasana)

For this pose, bend down on the floor with your knees spread as far apart as possible. Flex your feet to the point where the inside sides of your feet touch the floor. The angle between the knees and the ankles should not exceed 90 degrees. Now put your forearms down in front of you shifting your weight on it. Maintain a downward gaze and stretch your back neck. Take a few deep breaths and hold this stance for a few minutes.

Camel Pose (Ustrasana)

To perform Camel Pose, again kneel on the floor first. Make a 90-degree angle between the floor and your hips and thighs. Try to bring your thigh inward and allow your hands to contact the soles of your feet as you while bending backward. Your back must be arched and your head must be upward facing the ceiling. Take a few deep breaths and relax while in this position.


Yoga is a form of exercise that connects your body with your mind. It also aids in the integration of the individual self and universal consciousness. There are many types of yoga in this world. As a beginner, we get confused while choosing the type of yoga to perform. This article is the guide to the top five types of yoga for beginners. These are the easiest and the simple yoga type that beginners must start from.

Related Articles


Please enter your comment!
Please enter your name here

Stay Connected


Latest Articles