Best yoga poses and techniques for beginners

If you have decided to start practicing yoga, congratulations! This discipline has a lot of benefits for the body, mind and spirit. It can greatly improve your quality of life in every way. Now, you may be doubtful about where to start. Therefore, this page will help you to develop your approach to yoga as well as  improve your existing yoga techniques.

Teaching yoga essential foundations and techniques

The information will be split into two sections. The first one will talk about tips for starting. And the second one will elaborate on a few poses and common yoga techniques or that you can try. Remember, if something looks too hard, break it down into smaller steps and achieve it through consistent practice over a period of time. The goal is to keep practicing.

Yoga tips for beginnersv

While it is possible to learn yoga for free by watching videos on YouTube, we highly recommend training with an experienced yoga teacher when you are starting out.

Basic yoga techniques

Find an experienced yoga instructor

This step is critical in understanding how your body moves and what are your strengths and weaknesses. Very often, teachers are able to spot any anatomical imbalances or injury-prone movements and customize the practice to your best interests. This guidance during your practice is essential in building a long-term and sustainable yogic lifestyle.  If you have problems achieving a specific posture, Sampoorna Yoga instructors can offer modifications, variations, hands-on adjustments, tips and techniques.

Additionally, they can talk about more than yoga techniques. The philosophy behind the yoga practice is important too. Teacher’s can provide you useful insights on how to take the lessons you learn on the mat into your day-to-day life off the mat. Good yoga teachers will often provide a safe and friendly environment where you can grow physically,mentally and spiritually.

Choose your yoga accessories

Props are utilized to provide  a better experience and improve accessibility to poses. This is why they can be good for both starting and more advanced yogis. We are listing some of the most common things that are required for a sound yoga practice. Please note that you may not need to buy all of them;.some can easily be replaced with objects in your house.

Non-slip mat

It is also known as a yoga mat and will keep you from slipping during your practice. The cushioning provides padding for the joints, especially wrists and knees. Meanwhile, the grip keeps your feet and hands in place. They can be carried around easily using a yoga mat bag, or by tying it using a pair of yoga straps. Just make sure you clean it regularly to keep the traction and avoid bad smells.

Non slip mat


These are used as supportive props to help during certain yoga poses. When poses are not achievable due to lack of flexibility or stability, or due to any injuries, yoga blocks are very helpful. For example,if you cannot bend over and touch the floor, you can place two blocks in front of you and reach for them instead. It is always advisable to have at least two blocks of the same size for stability poses, and perhaps 1-2 more of a different size. If you do not have them, however, you can opt for a sturdy box. The important thing is you must be able to   pick it up quickly and move across the mat as required.

Yoga blocks

Straps or belts

These are usually long, sturdy, non-elastic and may or may not have a buckle to make a loop at one end. Their main function is to help you extend your reach and stretch, as well as maintain the correct form and alignment when trying to get deeper into poses. In the beginning stages of your practice, they may be replaced by a belt, tie or scarf. You will only need one, that is long enough to loop around your feet.

Yoga straps or belts


(for extra cushion). These are versatile options, especially if you are just starting out. You can fold and unfold them to change the level of padding. They are also an economic option if you do not have any other props. Any blanket at home will work for this, so try to have between one and three at hand.

Yoga blankets


(for support in spine, legs or abdomen). Bolsters are special cushions used for seated and resting poses. Resting poses are yoga techniques that offer deep rest and relaxation to the body, calming the nervous system. They come in different shapes, and the ideal is to own one or two. You can use some alternatives too. The removable cushions from a chair or sofa can offer support. If you do not need too much elevation, a blanket is an alternative.

Yoga bolsters

Prioritize your safety over perfect yoga techniques

Respecting your limits is key, no matter how experienced you are. Make sure to be conscious of how you are feeling. Pain is not an expected consequence, so adjust your body as needed. If you cannot achieve a pose, then come out of it.

It is also important to warm up properly and start slowly. The more vulnerable areas are neck, hips, spine and knees, so do not force them. If you are transitioning between poses, pay special attention to your alignment to reduce the potential risk of injury.Your breathing should remain constant;if you are struggling, adjust your pose. Your current health circumstances are important too. If you have any injury, pregnancy, illness or menstruation, some yoga techniques and poses have to be avoided. Ask your instructor in case of doubt.

Consider your eating and hydration habits

Hydration habits

Ideally, you should avoid eating anything 1-2 hours before class to avoid discomfort. If you want extra energy or feel hungry, opt for light snacks. Sports bars, almonds, or fiber-packed fruits (like apples, bananas, oranges, and strawberries) are good alternatives.

Hydration is important too. Drinking water slowly before the class will help you get ready for the practice. Once you are done, start drinking water again to replace fluids. It is generally not advisable to drink during the practice. Similar to general health guidelines, It is important to avoid excess consumption of sugar, alcohol or caffeine while building a regular yoga practice.

Frequency is key

It does not matter how long or how often you do yoga. Even one practice per week or 10 minutes can be beneficial. You just have to figure out what your goals are and be honest about what you can do. Being regular is the key, rather than doing too much in too little a time.

Best yoga posesfor beginners

There are many poses or asanas in yoga. If you are shy or nervous about your first class, practicing at home can help you build confidence. . It can also help you build a small routine that you can do anytime, anywhere. Some of these poses are harder than others, so do only what you are comfortable with.

Remember, it is important to be aware of your breath during every pose. Yogic breathing helps your body transition easily between poses. It regulates your nervous system and stimulates the mind and body to reduce the risk of injury. If you experience any difficulties in breathing during the practice, please stop immediately..

Fuente: VENTUNO YOGA – Youtube

Standing poses

Most yoga classes start with standing asanas. They are an excellent warm-up and can be done together for long sequences. Sometimes, they overlap with balancing poses. The difference is they usually do not require as much balance.

The most common one is the mountain pose or Tadasana. It is usually a beginning pose. It requires you to stand with your feet together, drawing a straight line with your body. For this, make sure your weight is kept on your heels, and lengthen up your spine. Lift your head, and engage your thighs. Your palms will be facing the front of the room. You should relax your face and breathe easily.

Other yoga techniques you can try are Warrior I, II and III (also known as Virabhadrasana), pyramid pose (or Parsvottanasana), or the triangle pose (Trikonasana). All of them will help you stretch your body, work on your strength, and improve your flexibility.

Balancing poses

Balance is one of the best-known aspects of yoga. These poses build core strength, which help in more advanced postures as well. They can be hard in the beginning, but regular practice can greatly improve your stability. They can evolve from both seated and standing poses.

The most popular yoga technique of this type is downward-facing dog or AdhoMukha Svanasana. It starts from the ground in all four extremities, and then you move your hands to the front of you. From there, lift your hips up and lengthen your spine. Your toes should be tucked, and your hands spread wide.

Other common poses are the tree poses (Vrksasana), the plank pose (Kumbhakasana) and the four-limbed staff pose.

Seated poses

Seated poses are usually done after warm-up. The hips can stretch better when they are warm, reducing the risk of injury. If you need help or feel uncomfortable, props such as a folded blanket or blocks are excellent for this. The bound angle pose and seated forward fold (Paschimottanasana) are great exercises for stretching the hamstring. 


These are more advanced yoga techniques. This is why it is important to start with extension and gentle movements, especially for spine flexion. The cat-cow stretch is a popular asana that is good for beginners and works your coordination. Once you are more experienced, you can try harder poses. The bridge and cobra poses are popular examples.

Supine poses

Also known as resting or restorative poses, they offer a break during yoga seasons. The two most popular are the child’s pose, and the corpse pose. The child’s pose or balasana can be done at any point if you feel fatigued. Meanwhile, the corpse pose is excellent for finishing the session. Just lie face-up, and spread your legs and arms with your palms facing up. Finish by relaxing and closing your eyes.

More advanced yoga techniques
All these yoga techniques will help you to start a beginners routine. So, feel free to explore any of them and discover the ones that work best for you. Remember to avoid overexertion, and enjoy the experience. If you want to deepen your practice, or learn how to string different yoga asanas together in sequence, then contact us at Sampoorna Yoga for further guidance..

How to choose the yoga teacher training that’s right for you

Teaching can be very gratifying -especially if it is a discipline that works both mind and body. A yoga academy can be ideal to introduce you to the path of instructing others and allow you to reach your maximum potential, but it is important to consider what kind of tutor you want to be.

Similar to mainstream education, there are different topics and specializations in yoga. As it is such a millenary practice, yoga has branched out quite a bit, which means there are more than one variations, and a few areas you can focus on. All options are available, but not necessarily the best for you. Therefore, discover some of the most popular yoga practices here at Sampoorna Yoga Academy.

Ashtanga Vinyasa

Understand and experience yogic teachings

This is a dynamic style of yoga, in which there is a main focus on the tristhana method. It involves asanas, dristi, and breathing (i.e., postures, gaze, and breathing with sound). The poses are sequential and linked to breathing, and it is quite demanding since its goal is to build a flow of heat and energy.

Another characteristic unique to the Ashtanga Vinyasa style of yoga is the order of practice itself. This style of yoga is divided into six different series; each series comprises a set of asanas to be practiced in a very specific order. Very few people in the world reach advanced levels and practice all six series. Most practitioners start with and continue practicing the first of these, commonly referred to as Ashtanga Primary series.

Students are given a new pose only once the teacher observes that they have mastered the previous pose in that series. Another aspect to consider is that they use hands-on adjustments as guidance.

This practice can be physically intense, which means you will have to be careful to avoid burnout. If you are highly active and prefer a slow and gradual progression while learning the right technique for each and every asana, then Ashtanga may be your ideal choice.

Vinyasa Flow

Also known as “flow yoga”, this style is known for guided sessions where each posture seamlessly takes you into the next one, deeply in sync with the breath. Unlike other branches of yoga, it is more variable and creative, in which the pace and intensity is defined by the teacher.

Vinyasa, is derived from the Sanskrit prefix “vi”, which means in a special way, and a suffix, “nyasa”, which means to place. This indicates that we are not moving about in a random manner, but instead following a well-thought and well-designed sequence of asanas. This is reflective of the spiritual philosophy of transience and the temporary nature of life; we enter a posture, stay for a while and then gracefully move on to a new one. The movement of Vinyasa is always initiated by the breath, which is why it is commonly referred to as a “breath-synchronized” practice. If you are somebody who enjoys creativity and freedom of movement in different ways, Vinyasa flow is the perfect style for you. As a teacher, your class will probably have yoga beginners, or other people looking for something featuring less stillness in their practice.

Yin Yoga

Hands on adjustments as guidance

In opposition to Vinyasa, Yin Yoga is characterized as a lot slower paced in nature. Asanas are held for periods that range between 1-5 minutes, depending on the level of the practitioner. Their purpose is to improve flexibility and joint circulation, instead of exercising major muscle groups.

The main areas targeted during Yin Yoga practices are the lower back, hips, and thighs. Another notable difference is the use of props (e.g., blocks, bolsters, and blankets) with the goal of helping the connective tissue relax, while the position is held, and gravity works on the body.

This style arose from martial arts and offers a great way to stretch out after a workout. As a teacher, after an intense practice, you may find it suitable to combine it with other styles (e.g., Ashtanga), which can help both the recovery of you and your students. It can be practiced by itself, too, if you are more interested in slow-paced practices, in which stillness and insights are honored.  

Yoga Nidra

Unlike other disciplines, Yoga Nidra is not focused on asanas or the physical aspect of practice. Instead, it is a form of guided meditation, in which the practitioner lies down, while a teacher guides the session to lead the body into a state between wakefulness and sleep. With a deeper focus on introspection, this practice is a kind of meditation that can help the practitioner better understand and experience yogic teachings

There are plenty of different practices, but no matter which one you pick, all of them will help you grow both personally and as an instructor. Additionally, they will help you tailor a unique experience for your students. Some courses can also be helpful—even if they are not focused on a style itself. Learning pranayama or hands-on adjustments can improve the quality of your lessons.

Here at Sampoorna Yoga, we can help you with all the styles mentioned in this article and much more. Contact us and start your path as an instructor of this ancient practice that will enrich both your life and the lives of your students.

Fuente: Emily Rowell Yoga – Youtube

Using yoga as a healing therapy during difficult times

Struggling through hard circumstances is just a natural part of life, and it is not something to shy away from. However, this also means you can get hurt and suffer. Healing is a journey in itself, which is why a yoga teacher´s guide can be crucial.

This practice does a lot more than just help your body. Physical activity is important when it comes to taking care of your health for multiple reasons. Not only is it good to stay in good shape, but it is an essential component of your mental and emotional wellness.

Scientific studies have proven that yoga increases tolerance to pain, reduces blood pressure, and increases energy levels. This helps people to better deal with stress and depression, which are the most common emotions while facing complicated moments. Keep reading to discover other ways in which yoga can be a healing therapy.

You stay connected to reality

Deal with stress and depression

When facing hardships, concern is a natural reaction of the body to prepare yourself for possible future problems. But worrying in excess can be damaging since it ends up becoming anxiety over things that cannot be controlled.

Failing to ground your thoughts makes you disconnected from what is happening, and stops you from responding to the circumstances in the best possible way. Instead, you just react automatically- which may not be the best for improving the situation. 

Yoga, however, will help you focus on the present. The physicality involved in it helps to redirect the attention to the surroundings, and the breathing techniques are excellent for keeping rumination away. Even 30 minutes can have powerful effects on the rest of the day.

It is an easier way to meditate

Most people think meditation is complicated and something only monks do. Luckily, there are plenty of ways to practice it, and yoga is one of them. Even if you are only practicing asanas and following breathing techniques, you are already experiencing meditation in motion and increasing your mindfulness.

There are several benefits to this practice. Some people find it useful for relaxing and coping with stress, while others use it to focus and stay centered. Whatever the case, it is excellent for your emotional well-being. Some benefits, both physical and emotional, of meditation include:

  • Reduces negative feelings.
  • Lowers resting heart rate and resting blood pressure.
  • Improves sleep quality.
  • Increases tolerance and patience.

Overall, a well-rested body will have a better performance when facing difficult emotions. Good physical health is usually linked with good mental health. Even for people battling depression, meditation is highly recommended as a way to avoid focusing on negative thoughts. 

People battling depression

A consistent practice of yoga acts as a gateway to meditative states. It prepares the practitioner to be steady and comfortable for longer periods of time, which are prerequisites for seated meditation techniques.  

Helps you to connect with others

Humans are social beings, which means isolation is never a solution but a challenge. Finding a real connection can be hard, especially when you are hurt or struggling. Opening up to others can be embarrassing or scary.

But through yoga, you are already forming meaningful relationships with others-  be it with your instructor, students, or partners. Since yoga requires paying attention to things outside your head and being more fully present, it helps you develop more significant interactions with those surrounding you.

This is because yoga can relax you, increase your acceptance, and bring out positive energy. Under these favorable conditions, you can improve your communication with others free of the unwanted emotional baggage that would usually pull you down.

Don’t skip yoga when you don’t have time, or when you are going through tough times. These are specifically the times when you need the practice the most! Even a short daily yoga practice can greatly improve your mental state, and help you face the hardships in your life with more energy and enthusiasm, as well as explore a different point of view on your problems and how to solve them.

Healing therapy during difficult times

Contact us if you are interested in learning more about the healing benefits of yoga or discovering how you can make it part of your lifestyle. At Sampoorna Yoga Academy, you will find specialized help focusing on your well-being, no matter where you are.

Why becoming a yoga teacher is good for you

The benefits of yoga as a wellness practice are extensively known. Therefore, it is widely recommended to people looking to increase their flexibility and muscle strength, reduce their stress levels, and improve their physical condition. What sometimes goes unnoticed is how everybody can get more than the health and fitness benefits from a yoga teacher training course. For many yoga practitioners, there is a natural progression that occurs after having practiced yoga consistently and committedly. Their passion for the practice gradually evolves into a curiosity about its inner workings. The curiosity leads them to seek out information and a community that may have answers and finally directs them into a yoga teacher training course. 

Teaching is an enriching experience, not only because it comes with a lot of knowledge but also because it empowers the teachers to inspire and motivate people for life. While students grow from these interactions, teachers grow equally in their mental and spiritual development. 

If you have been curious and seeking the path of yoga, we welcome you to join us and become a yoga teacher at Sampoorna Yoga Academy, where we will help you become the best version of yourself. Read on to know some more benefits you can notice once you start instructing others..

Deeper understanding of yoga

As a casual practitioner, you may not be fully aware of everything yoga encompasses. However, a yoga teacher needs in-depth knowledge of how to design yoga sequences, how to ensure an injury-free practice, how the body and its major systems work among other topics. A yoga teacher also needs to know the history and origin of yoga, of the various asanas, and yogic philosophy in general.

This is why a course or certification is considered necessary; simply knowing how to do a movement does not mean someone is ready to help others in their own journey. Each student has their own unique physical and mental abilities and limitations. Finding the best way to help and teach each of them enables a yoga teacher to be creative and adaptive. By guiding them through the simplest yoga poses, instructors deepen their understanding of different poses, what they can look like in different bodies and how to modify them when needed. 

Mental and spiritual development

Better relationships with others

Better relationships with others

The best instructors are not always the ones that know more, but instead, the ones that know how to listen, understand and adapt themselves to every circumstance. Once your lessons go beyond a simple class and seek to offer your students a meaningful experience from which they can grow, you will notice more growth and evolution in your daily life too. 

Interacting on a day-to-day basis with yoga practitioners from various walks of life will help you become more tolerant and accepting of those surrounding you. You will fully be able to appreciate and respect any differences and have more loving relationships. That being said, having good, meaningful relationships is never as easy as it sounds, and a yoga teacher will face challenges like anyone else. However, cherishing every person’s flaws and virtues will make it easier for you to define who is important in your life and enjoy their presence, no matter the circumstances.

Your quality of life improves

Every day is filled with challenges and stressful situations that can make it hard to enjoy life truly. And even though the practice of yoga offers the tools to focus on what you are loving instead of what you may be losing, becoming a yoga instructor takes it one step further by rooting you deeply in the lifestyle and philosophy of yoga. 

When your mindfulness increases, every experience can enrich your life, no matter if it is positive or negative. Instead of just reacting to your surroundings, you can decide what to do in each moment- and walk towards the life you want to achieve, instead of being dragged around by the circumstances.

Life improves not only because of your attitude, but also because of your new skill. Not only can you lead a healthier life as a professional yoga teacher, but also be independent and choose your own work schedule! Although teaching itself and helping people live better lives is very rewarding, it is undeniable that having the freedom of time and financial freedom can help you be more available to the things and people you truly love.

Lifestyle and philosophy of yoga

When you can decide how to spend your time, the option to work towards your well-being and a better quality of life will be available.Starting on a new path may sound daunting, but with the right guidance, anyone can gain the tools, resources and confidence to succeed. This is the time to change your life! Take action and contact us now to start your new yoga teacher training journey.