Yoga lessons for beginners - Hatha, Prenatal and Kundalini Yoga
From a remote mountain temple in India to the streets of Dubai, London, and New York City - modern-day yoga has been spreading like wildfire. In the late 1890s, Indian monks began teaching their knowledge about this ancient practice for the first time reaching outside what many would call "the East." Moreover, the travelers who visited India and saw how these yogis practice and live their life accordingly to this ancient practice brought their newly acquired knowledge back home and inspired many people with an interest in exercise and mindfulness.
If you have landed on this article, it is probably because you want to get into yoga but don't know where to start. Are you afraid you don't have the right body type or aren't flexible enough? Do you think you might have to radically change your lifestyle to grasp the benefits and sustain a regular practice?
Yoga for Beginners
There are many misconceptions about yoga, such as that you need to be slim and flexible to be successful in your practice. Of course, flexibility allows you to be more agile, but yoga is not a competition or a contest where the one who can stick both feet behind their head and stretch their spine wins!
Level of flexibility: Not needed.
Yoga is a physical and meditative process of liberation, self-discovery, and realization. All types of bodies are welcome on the yoga mat, and you will find yoga for beginner classes everywhere. Also, you don't need to make any changes to your routine but allow yourself the time to attend yoga lessons a couple of times a week. In time, you will see that your lifestyle will effortlessly shift towards a healthier way of living.
In inclusive places like SEVA Experience, you will notice that there aren't any yoga lessons for beginners per se classes. We believe that people from all walks of life, with all kinds of body types, experienced or not, can practice together in harmony. Our certified yoga instructors are used to dealing with a diverse audience and tailor the classes to each individual's needs.
Group Classes VS Private Yoga Classes
You might wonder if you wouldn’t benefit more from taking private yoga classes. Or maybe, to get started, follow free yoga classes on YouTube, or online classes from the comfort of your home - a modality that has been very trending during the COVID-19 pandemic. They are so many options out there!
However, we highly recommend you take presential classes with a certified yoga instructor, at least at the beginning. YouTube videos can be great, but they can't replace the experience of practicing yoga with a professional who will know how to guide you, correct your posture, and, most importantly, adapt the exercises to your unique needs.
Private yoga classes are ideal for busy people who cannot find group classes fitting their schedule and will give you the advantage of having your instructor's full attention. The downside of private yoga classes is that they might burn a hole in your pocket - private classes will always turn out to be more expensive than collective ones and, more importantly, you will miss out on the group experience.
Gathering with like-minded people will always be an uplifting experience. The group's energy is highly motivating, especially during the tricky yoga poses. There is such beauty in collectiveness: when we are amongst like-minded people, we energetically connect with them, higher our vibrations, and silently support each other.
There is a Sanskrit word to describe these regular gatherings - Sangha. Sangha means community, and we wish you to find your own. We want it to happen to you organically, and group yoga classes are an excellent way to tempt faith and provoke these meetings!
Group classes are fun!
What type of yoga to choose?
So, now that we've ruled out that you need to be slim and flexible to practice yoga and that we've looked into private and group classes with certified yoga instructors, let's focus on the different types of yoga you might want to try.
The most popular type of yoga is often referred to as Hatha Yoga. The Sanskrit word “hatha” means force, or willpower, in reference to the physical yoga poses called Asanas. It is a type of yoga that focuses on the physical part of yoga over other activities like meditating or chanting.
But do not think that Hatha yoga is purely physical! It is still a mindful practice, aiming to bring balance between the sun (“ha”) and the moon (“tha”) within you, your masculine and your feminine sides. By practicing Hatha yoga regularly, the combination of movement and breath in consciousness will work on aligning the body, mind, and spirit, in preparation for deeper spiritual practices.
Yoga in the West
Hatha Yoga is the origin of most of the yoga styles taught in the West: Vinyasa Yoga, Ashtanga Yoga, Detox Yoga, Yin Yoga, and Power Yoga, to name a few. Each style has different focuses but shares many similar elements, such as a serene peace and the intense energy levels emitted during this physical activity.
Vinyasa Yoga, also called Vinyasa Flow, for example, is a very popular style of yoga - you will find Vinyasa classes everywhere! The lessons consist of a synchronization of the asanas with the breath in a continuous rhythmic flow. It’s truly a meditative flow - an excellent way to calm the mind and nervous system while you’re moving.
If you are looking for a more physically demanding class, you might want to try Ashtanga Yoga or Power Yoga:
Ashtanga Yoga consists of six series of specific poses given by the instructor in order. Each poses and each series is given to a student only when the instructor feels they’re ready. This is a very physical, flow-style yoga.
Power Yoga, a derived form of Vinyasa Yoga, is an excellent way to burn calories and build strength and endurance. This practice is so dynamic, it might seem more like an aerobic class than a yoga class, but keep in mind that you will still be practicing a mindful routine while doing breathwork.
Do you feel like your body needs a reset? Detox Yoga focuses on twists and bends to stimulate the spine and the organs and flush out toxins. It’s an excellent way to help your lymphatic system to work properly.
The yoga styles listed above all have a very ‘yang’ component, meaning they are based on action. If you are looking for a less physical and more meditative practice, you might want to try Yin Yoga. With this gentle flow, you will focus on going inwards, slowing down, and relaxing while improving your flexibility.
If you are looking for a spiritual practice before anything else, you might want to consider Kundalini Yoga.
Kundalini Yoga
Kundalini Yoga is a spiritual journey that takes you on an exciting, challenging experience of releasing energy to achieve enlightenment. It is a challenging type of yoga that can be very intense at times, both physically and mentally, due to its repetitive poses which include breath control exercises, as well as mantra chanting.
The ancient practice of Kundalini Yoga is said to activate the energy that sleeps at the base of the root chakra, awakening coiled snakes-like forces to intertwiningly move up the spine, through all seven chakras, up to the crown. This motion can be felt as heat or tingly vibrations in various parts, depending on how long one practice.
These intertwined snakes symbolize the relationship between two opposites: the sun and the moon, the day and the night, the masculine and the feminine, the yin and the yang. They reflect the complementary aspects of the divinity within us, out of which all things flow.
What is a Kundalini Yoga class like?
The ancient practice of Kundalini Yoga is a dynamic system for spiritual development. The typical 90-minute lesson includes an opening meditation, a warm-up to prepare your spine and muscles in order to achieve maximum flexibility while using breathing techniques during each posture session, and one or more mantras closing out the class at the end.
One of the most popular breathing techniques in Kundalini Yoga is the Breath of Fire. Consisting of short, quick breaths (almost like a dog panting), Breath of Fire is practiced by sealing the lips and breathing in and out of the nose at a rate of about two to three breaths per second, and engaging your core by expelling the air in powerful spurts.
Kundalini Yoga lies halfway between the physical and meditative practice of yoga. While some postures can be physically demanding, the focus of the class is on the meditative side.
Each set has different poses involving movement, breathing techniques, mindfulness, and mantra chanting. This isn’t a flowing class: you’ll have a (much needed!) minute or two between each set to relax, reflect, and go inwards.
You might have seen yogis dressed head-to-toe in white, and wonder if you should renew your wardrobe before attending your first Kundalini Yoga class: although it is a common dress code followed by many (the color white is thought to ward off negative energy and extend your own aura - some teachers, to contain the energy within the body, even wear a white head covering such as a scarf or a turban), at SEVA Experience, our Kundalini Yoga teacher does not follow this dress code. The reason is, again, inclusivity. We want to make any type of yoga practice accessible to all. This way, the practitioners feel in a safe and inclusive environment to come however they want to dress, as long as it is in comfortable clothes where movement flows.
Kundalini Yoga is a practice suitable for beginners and seasoned yogis alike.
Prenatal Yoga
When we said that yoga is not a competition and is suitable for all types of bodies and physical conditions, we really meant it. Even if you are pregnant! Prenatal Yoga is an excellent way to work toward relaxation, strength, and flexibility through stretching. It's also about mental concentration with breathing exercises that encourage focusing on the present moment while fighting off stress or anxiety before labor begins.
It’s an all-in-one formula to help you enjoy your pregnancy and prepare you for a smooth childbirth. You cannot find any prenatal yoga lessons close to you? In inclusive places like SEVA Experience, our certified yoga teachers know perfectly how to tailor any class to your own particular needs. All you have to do is let them know your condition beforehand, and they will adapt the exercises to be a perfect fit for you.
The most appropriate styles of yoga for pregnant mothers, apart from Prenatal Yoga, are Hatha Yoga and Restorative Yoga, but you can continue attending your regular classes in other types of yoga, as long as you inform your instructor in advance. The only yoga type you should refrain to practice is Hot Yoga (vigorous poses practiced in an overheated room), to avoid contracting hyperthermia.
Also, don’t forget to talk to your healthcare provider before starting a yoga routine, just to be on the safe side. It’s also important for the practice to be successful to set realistic goals, pace yourself, and stay well-hydrated!
Mind and Body Benefits of a Regular Practice
No matter what your current physical condition is and the type of yoga you choose, you can be certain that your physical and mental health will grasp all the benefits of regular practice, on and far off the mat!
You will also realize that your consciousness expands, and how much the Asanas are inspired by nature, wildlife, and our everyday life postures. You might even find yourself spontaneously performing some Asanas at home, like the Tree Pose while preparing tea, or the Child Pose when you need a moment to relax and gather your thoughts. Because they feel so natural, we are inclined to instinctively practice them in our daily lives.
And in the physical aspect, you will see your strength, balance, and flexibility improve. The repetition of movements will increase your blood flow, gently warming up your muscles. And by holding the poses, you will build strength and balance. Your stress levels will decrease as well as body-wide inflammation.
Integrating yoga classes into your routine, will not only bring you countless physical benefits but will also boost your mood and energy levels, and connect you with a supportive community. Ready to meet your new Sangha?
Join us on the yoga mat today!