A Beginner’s guide to start Yoga asana practice

A Beginner’s guide to start Yoga asana practice

Would you like to start doing yoga but don’t know anything about the practice? Or are you a beginner and would like to enter this world on the right foot? Are you thinking of attending a yoga class but don’t know where to start?
Then this article is perfect for you.

Getting Started

Maintaining the harmony of body and mind is the secret to balancing health and having a peaceful and happy life. And yoga can be of great help for that. This millennial philosophy of life and practice emerged in India and gained even more supporters in the pandemic when many people needed extra help to maintain sanity during isolation. The ultimate goal of yoga is to connect the body with the mind and spirit to release anxieties and tensions and develop the vital energy that everyone has within them.

Hatha Yoga

This style is for beginners who want to start gradually. It consists of a more traditional practice, with poses held for 5 to 10 breaths at a slow, controlled pace. However, it is good to clarify that if you are a person who really struggles to relax and is very dynamic, Hatha Yoga could be complicated because a remarkable ability to concentrate is required.

Vinyasa (Krama / Flow) Ashtanga Yoga

These are two very dynamic types of yoga, where the breath is connected to the movement, which can be more or less fluid depending on the case, without great pauses between one asana and another.

It is important to consider that although they may be similar, these styles have different origins and some substantial differences:

  • Vinyasa (Krama) Yoga: practice supported and refined by the one who is still defined as the father of modern yoga, T. Krishnamacharya. ‘Vinyasa Krama’ means ‘cleverly constructed progressive sequence. ‘ It is a guided sequence, always in a different way, with some precautions that make it effective for the practitioner, helping him to enter complex positions safely and gradually. The classes are dynamic but maintain the asanas for several breaths, so they can also be challenging from the point of view of concentration.
  • Vinyasa (Flow) Yoga: deriving from the more traditional Vinyasa Krama style, Vinyasa Flow has evolved in the West as a mix of yoga asana, contemporary dance, conscious movement, martial arts, and much more. All the styles derived and invented by Western teachers, such as Power Yoga, Prana Flow, Rocket Yoga, Anukalana Yoga, etc. These types of classes may vary depending on the teacher, but in general, the common feature is that we move (and sweat) a lot!
  • Ashtanga Yoga was developed by one of T. Krishnamacharya’s students, namely Sri K. Pattabhi Jois. In this case, a specific sequence of asanas is performed, which always remains the same: in fact, it always starts from the first series and continues to do it and repeat it until it is fully learned, and then moves on to the next one. I do not recommend the type of class called “Ashtanga Mysore” for beginners because it requires knowledge of the sequence already practiced individually without the teacher’s help.

Choose a suitable yoga style

Today, there are tons of types of yoga that you can choose from.

Some are calmer and more static such as Hatha Yoga, others are much more physical and dynamic, such as Ashtanga, and still, others are completely different practices from others, such as laughter yoga.

Choosing the most suitable style for you is very important, because in this way you will be able to experience greater benefits and in less time.

There are many factors that can influence the choice; let’s see together the most important ones:

  • Age: The expectations of a young person are totally different from those of someone who is older in age. Usually, young people prefer a much more vigorous and dynamic practice, while as we age, we prefer a much calmer and more relaxing style of yoga. But there are many exceptions.
  • Purpose: What people want to achieve with yoga can be very different from one individual to another. Some try to lose weight; others try to get stronger; still, others try to eliminate stress. The choice of a style also depends on this. Certainly, if you want to increase your strength, you will have to orient yourself towards a much more dynamic and rigorous style such as Ashtanga; however, if your problem is stress, you will have to move towards a more calm and relaxing style. However, many benefits are common, only that you get there through different paths.
  • Specific problems: if you have a specific type of problem, certainly the right choice for you is a type of therapeutic yoga, where the teacher focuses on you and your specific problem, making you do a different practice depending on your need.
  • Work: by this, I mean that depending on the work you do, you may choose a different style. For example, if you do a very physical and stressful job, you could opt for a calm and relaxing style. On the contrary, if you sit at a desk all day, the best option, in my opinion, is a more rigorous and physical practice.

So get informed and make a choice that suits you.

How to tell if you are practicing yoga correctly

Already after a few weeks of constant practice, you can have visible results such as a more correct posture, an increase in concentration, and a decrease in stress.

With yoga, the body regains its harmony, and one feels relaxed and at the same time full of energy and vitality.

If at the end of the sessions you do not feel regenerated, but you feel tired and have a sense of discomfort or malaise, you are probably not doing the exercises well, or you do not have the right attitude towards the discipline.

It is important to perform the positions taking into account your limits and abilities, especially at the beginning. Feeling pain during the first lessons is absolutely normal because the body has to get used to the new movements.

You should never overdo it or want to get a certain result quickly, everyone has their own time, and yoga is by definition the discipline of slowness and calm.

With perseverance and commitment, enormous benefits can also be obtained in everyday life.


When you start this journey, it is vitally important to find the right teacher you like and who is connected with you.

ASHAexperience is a healing community platform that connects people and Ayurvedic Doctors with experienced yoga teachers. ASHAexperience’s ever-expanding teaching and healing community is trained to understand body anatomy, biomechanics, physiology, and traditional yoga practice.

And with this strength of knowledge, they are able to create personalized and effective yoga programs for each student. So, are you ready to channel your inner yogi?

We believe in collaborative relationship-based care where our Ayurvedic Doctors, Ayurvedic Practitioner, Ayurvedic Supplement Brands, Ayurvedic Nutritionists & Chefs, Yoga, and Meditation Trainers are in sync. Contact the team who passionately works together to hold your hand in this healing journey.

Yoga in my life

Yoga for Physical and Emotional Wellbeing

Yoga in my life

“In the body and mind, lies the power to self-heal….”

I come from a family of athletes and was brought up with the philosophy that nothing is more important than your own physical & emotional well-being. As a child, I had a very active lifestyle and some of my favorite activities included swimming and football. Yoga and I go way back when I was 14 and my mom’s friend introduced me to it. Physical or mental discipline did not come naturally to me at that time and hence yoga didn’t instantly fit in, especially with my outdoor activities and energy levels. I was not very regular with yoga until a few years later.

Fast forward to student life in Switzerland, everything was awesome, new people, beautiful culture, and food, until one day I experienced very sharp lower back pain due to a 5 year old injury, which not only caused movement restrictions but also caused immense pain even for the simplest of tasks, such as sitting or leaning forward. Initially it was just a back pain, until not so soon after, it started radiating down my legs. Not only was I facing physical imbalance, but it also reflected on my emotional state of mind. Pain medications were prescribed which would only block the pain and help relieve temporary inflammation, but as soon as I stopped having them, the pain would return back with full intensity. Then I recalled my family’s words, “your body has the strength to rewire itself, just support it as it supports you”.

Yoga Increased my Metabolism

That brings us to a few weeks back when I started with basic yoga stretches for mobility, and then I realized not only did the pain go away, but I also got better at swimming, my breathing gained a rhythm better than before even while swimming and I was in charge of my fitness. Along with all that, my digestion was better than ever before, my metabolism increased and I could even see the change in my skin for the better.

My Wellness Experience with ASHAexperience

“Wellness” is a wholesome term that cannot be simply described by exercising alone. In order to be physically and emotionally balanced, not only do we require physical activity, but we also need the right nutrition that helps us balance the activity and promotes healing. This is where “the ayurvedic way of life” became an integral part of my life and I would like to thank Dr. Chitra V. Menon (Ayurvedic doctor) and Bijoya Mohanty (Co-founder) of ASHAexperience, for helping me take my healing experience even further. With the help of Dr. Chitra, I was able to identify my body type, identify the imbalances, and how simply by certain modifications, they can be corrected.

Ayurveda is more than 5000 years old ancient healing science, which works on the root cause of imbalance in our bodies, promoting a sustainable healthy lifestyle. Recently, during my first ayurvedic consultation, I got to know about my body type for the first time and how simply altering certain eating habits combined with yoga and pranayama, can create a huge positive impact in my life. Ayurveda says no food is bad food, but according to one’s body type, certain foods are better suited than others. This promotes a better functioning environment for our bodies, which in the long run, also promotes great emotional well-being.

Ayurvedic Diet Advantage

An ayurvedic diet is also known to be extremely gut-friendly. Personally, I’ve experienced when my gut is happy, my day goes happy. Some of the benefits of good gut health include clear skin, anti-aging, no indigestion which in turn leads to a satisfied mind and a healthy neurological function, also eliminating the possibilities of hormonal imbalances and stress, anxiety, depression. The benefits are a chain reaction to promoting a great sustainable environment for our wholesome wellness.

ASHA platform has a very experienced panel of doctors, yoga therapists, and nutritionists, who work together to design a customized plan for you and help you identify and rectify the imbalances in your body, for a sustainable lifestyle.

We believe in collaborative relationship-based care where our Ayurvedic Doctors, Ayurvedic Practitioner, Ayurvedic Supplement Brands, Ayurvedic Nutritionists & Chefs, Yoga, and Meditation Trainers are in sync. Contact the team who passionately works together to hold your hand in this healing journey.