Yoga For Beginners: The Basics

Updated: Nov 14, 2020

asian lady wearing white yoga leggings doing a forward fold as part of her live online yoga class at home in her living room watching her laptop computer on the floor in front of her

Which type of yoga is best for beginners?

There are so many types of yoga floating about on the Internet, in books and being passed around social media. Some common ones that you may have heard of are hatha, vinyasa, yin, ashtanga, flow, restorative to name a few. The good news is, you don't need to remember any of these words, or even know what they mean, to have a solid, beneficial and wholesome yoga experience.

Start with you. And your desire to connect to your body and your mind, and feel a little bit stronger, more balanced and more flexible. Learn the basic postures and what feels good in your body. Practice learning to quieten the mind using the breath, and link this new skill to yoga postures.

How often should a beginner do yoga?

There is no hard and fast rule here! Instead of approaching this from a '30 minutes a day,' and putting pressure on yourself when you're unable to carve out the time in your busy schedule, take a slightly different angle. Yoga is all about creating space and ease in body and mind. So, commit to practice once or twice a week at first, put in your diary, and make time to do it. Like you would meet a friend, or watch your favourite TV programme.

How do I start doing yoga at home?

One of the most wonderful things about having a yoga practice is that you can do it anytime, anywhere. And you can absolutely do it at home. Once you've scheduled in your 'yoga time' (see above) then you're all set. Intention setting has you most of the way there. Next, grab some comfy clothes, and find a space big enough to stretch out in. On the carpet, a yoga mat if you have one, or maybe a rug. And close the door. This is your time for a little self-care.

There are several ways you can start a home yoga practice. Using a book (or equivalent Internet resource), a video (head over to YouTube for lots of free videos), or join a live online class (much like you would a studio, or maybe a group at your local community hall). Each has it's own benefits.

For your free 15 minute guided practice for COMPLETE BEGINNERS click here.

Using a book/e-resource

Can be great if you have a little bit of time to sit, read and digest. If you like to learn this way, some resources describe the postures so nicely, you really can get a lot from reading about how they're done and different variations to suit your body.

Using online videos

This is a very popular way to get started, and there are a lot of wonderful videos out there. Some are as short as 5 minutes and so if you are after a quick blast here and there, they can be a wonderful way to give you a taste of what a regular yoga practice has to offer.

Joining a Live Online Class

This is becoming an increasingly popular way to start a yoga practice. It is wonderful for beginners as you have a real life yoga teacher who will get to know you and answer any questions you have and be able to guide and teach you at your pace. You will also be practicing with other people in real-time and the community aspect with real live humans is priceless (especially in the midst of the pandemic) and there is also the element of accountability. You sign up, you block of the time in your diary, and you turn up!

What is the best time to do yoga?

You can do yoga at any time of day. And the more you get into it, the more you'll notice what feels best for you. A lot of people pick a class that best fits in with their other daily commitments. For example if you have young children maybe the late classes work best for you once they're in bed. Or if you have a busy day job maybe the early classes help get you set-up right. If you work from home or if you're retired, then taking a mid-morning or mid-afternoon break may help to reset and re-energise. Just make sure you leave a couple of hours after eating!

  • The early class - before breakfast and before the day begins.

  • Take a break - the mid-morning or mid-afternoon time out.

  • Shake off the day - after work and before dinner.

  • The late class - after everything is squared away, before bed.

What are the benefits of practicing yoga?

All of us will have a different experience with yoga and the benefits for each of us are as wonderful and varied as our sock drawers.

  • Physically, you may feel stronger, more flexible, less achy, your kinks and creases ironed out.

  • Mentally, you may feel more balanced, better able to process thoughts and deal with the day-to-day goings-on.

  • Emotionally, you may feel calmer and more centred.

There are no promises, but it's likely you won't regret it!

Yoga myths debunked

  • you need fancy equipment, blocks, mats & bolsters

  • you need to be flexible and be able to touch your toes

  • you need to be all hippy-dippy-spiritual

  • you need to be skinny

  • you need expensive yoga clothes

Yoga should be simple, accessible, and open to every shape, size, age, gender, you name it. Perhaps you're ready to start your yoga practice and experience the many benefits it has to offer. But still a little unsure where to begin. At The Frog Project, we're an online space (much like a studio or community hall), but you don't even have to leave your house, and we're keen to make it super simple:

  • We teach classical yoga (so you don't need to worry about names, labels or anything else)

  • All of our classes are accessible to everybody, so pick the time that suits you, and we'll do the rest

  • All of our classes are 60 minutes long (just enough time to allow you space to relax, stretch, breath a little, and ultimately feel really great)

  • You don't need any fancy equipment (not even a yoga mat!), grab a cushion from the sofa and maybe a blanket if it's cool

We're here to help you get started on your journey, and will be here every step of the way.

Check out this 15 minute sequence for beginners:

Ready to create a little bit of space for you? Why not try our Live Online Yoga classes, bringing you accessible yoga for all, from our living room to yours. Sign up now for 15 days of free unlimited classes.


Carrie Froggett Carrie is a co-founder of The Frog Project, yoga teacher, and full time stay at home mum to two smalls. When she's not playing with the kids or practicing yoga, you'll likely find her in the middle of her veg patch, trowel in hand and covered in mud. She loves the outdoors, and would camp every night given the chance. She and her partner in crime, Martin, set up The Frog Project with the aim of bringing classical yoga to all, and deliver live online classes with a group of dedicated teachers, to students of all experiences, ages, shapes, sizes, jobs, lives, you name it, from all around the world. Join them now and get 15 days of free unlimited classes. It's just yoga.

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