January 19, 2025 • 10 mins
Join "Yoga 101" in the episode titled "Yoga for Complete Beginners: Start Your Journey with Basic Poses and Breathing" as Mike the Machine introduces you to the transformative world of yoga alongside Sarah, a beginner learning to conquer the stress of modern life. Discover foundational poses like Mountain Pose, Child’s Pose, and Warrior I, and learn essential breathing techniques such as Ujjayi Pranayama. With guidance from expert instructor Maya, you'll understand how to safely and confidently begin your yoga practice. This episode covers everything from alignment tips and modifications to embracing yoga philosophy. Perfect for newcomers, it emphasizes self-awareness and inner peace over perfection. Subscribe now to embark on your personal yoga journey with us. Namaste.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Yoga one oh one. I'm Mike the Machine,
and today we're exploring yoga for complete beginners. Let's start
this journey together with basic poses and breathing techniques that
will transform your practice and potentially your life. Meet Sarah,
a thirty two year old office worker who, like many
of us, spends most of her day hunched over a computer,
dealing with deadlines and fighting the constant battle against stress.
(00:22):
Her story mirrors what many beginners experience when first stepping
onto the yoga mat. Sarah's story begins on a particularly
stressful Monday morning. After another sleepless night and a painful
neck twinge, she decides it's time for a change. She's
always been curious about yoga, but intimidated by the seemingly
perfect poses she sees on social media. Sound familiar. Let
(00:43):
me take you through Sarah's first yoga experience, where she
learns the fundamental poses and breathing techniques that form the
foundation of any yoga practice. Through her journey, you'll learn
everything you need to know to begin your own practice
safely and confidently. As Sarah enters the studio for her
first private session, she meets her instructor Maya, who immediately
puts her at ease. Everyone starts somewhere. Maya says warmly,
(01:05):
Yoga isn't about touching your toes or standing on your head.
It's about connecting with your breath and being present in
your body. Let's begin with the breath, just as Sarah did.
Maya guide Sarah through the basic yogic breath known as
Ujai pranayama. Imagine you're trying to fog up a mirror
with your breath, Maya explains, Keep your mouth closed and
breathe through your nose, creating a soft ocean sound in
(01:27):
the back of your throat. Sarah tries this, initially feeling
self conscious about the sound, but as she continues, she
notices her shoulders relaxing and her mind becoming calmer. This
is the foundation of all yoga practice, the breath. Moving
into the physical practice, Maya starts with mountain pose tatasana.
Stand with your feet hip with the part. She instructs,
(01:48):
Press all four corners of your feet into the mat.
Imagine roots growing from your feet into the earth. Sarah's
inner monologue reveals a common beginner's concern, Am I doing
this right? It feels too simple to be yoeaga, but
as Maya guides her attention to each part of her body,
engaging the quadruceps, lifting the knee caps, drawing the belly
button gently toward the spine, broadening across the collar bones.
(02:11):
Sarah begins to understand that even this simple pose requires
awareness and engagement. Next comes child's pose balisana, a resting
position that Sarah will return to throughout her practice. Kneel
on the mat, big toes, touching knees wide, Maya demonstrates
fold forward, extending your arms in front of you or
alongside your body. Sarah feels an immediate release in her
(02:34):
lower back and a gentle stretch across her shoulders. As
Sarah moves through her first son salutation a Surya namaskar a,
Maya breaks down each component. Starting in mountain pos, Sarah
learns to raise her arms overhead in extended mountain pose
Erdva Hastasana, being mindful not to arch her lower back.
Keep your ribs knitted together, Maya suggests, imagine you're wearing
(02:57):
a corset that prevents your ribs from popping forward. This
imagery helps Sarah find proper alignment, a crucial aspect of
safe practice. The forward fold Utanasna comes next, and Sarah
voices another common concern, I can barely touch my shins,
let alone my toes. Maya reassures her that flexibility comes
with time, and that bending the knees is not only acceptable,
(03:18):
but often preferable for maintaining proper alignment. Moving into plank pose,
Sarah discovers muscles she didn't know she had. Maya teaches
her to modify by dropping her knees while maintaining a
straight line from her head to her knees. This modification
allows Sarah to build strength while maintaining proper form. Throughout
the session, Maya weaves in bits of yoga philosophy and history.
(03:41):
She explains how the physical practice of yoga asana is
just one of eight limbs of yoga designed to prepare
the body for meditation and deeper spiritual practice. Sarah learns
about the importance of ahmsa nonviolence in yoga practice. Listen
to your body. Maya emphasizes never force yourself into a pose.
(04:02):
Yoga is not about competition, even with yourself. As they
move into standing poses, Sarah experiences warrior wand via bhadrasana, i.
Maya guides her through the alignment backfoot at a forty
five degree angle, front knee tracking over the ankle, hips
square to the front of the mat. Sarah feels strong
and grounded, beginning to understand why these poses are named
(04:24):
after warriors. The session includes gentle back bends like Cobra
pose Bujangasana, where Sarah learns to protect her lower back
by engaging her core and leg muscles. She discovers that
back bends aren't about how far you can bend, but
about creating space and length in the spine. Maya introduces
basic balancing poses, starting with tree pose Verksasena. Sarah wobbles
(04:45):
at first, and Maya shares that balance varies day to day,
affected by factors like fatigue, stress, and even the moon cycles.
This helps Sarah understand that yoga is a practice of
self observation without judgment. Throughout the session, Sarah learns to
core her breath with movement, a concept called vinyasa inhale
as you extend or lift, exhale as you fold or compress.
(05:07):
Maya explains this breath movement synchronization helps Sarah stay present
and focused, quieting the constant chatter of her mind. As
they approach the end of the session, Maya introduces basic
twists and hip openers. In seeded spinal twist Arda, Matsiandrasana,
Sarah learns how twists can help detoxify the body and
improve spinal mobility. During pigeon pose Echapata Radja Kapitasana, Maya
(05:32):
explains how hip tension often relates to emotional holding patterns,
introducing Sarah to the mind body connection that yoga cultivates.
The session concludes with corpse pose Savasana, which Sarah initially
finds challenging. It's harder than it looks to lie still
and quiet the mind, she thinks. Maya guides her through
a body scan meditation, helping her release tension and find
(05:53):
genuine relaxation. After the session, Sarah feels taller, calmer, and
more connected to her body. Maya helps her develop a
simple twenty minute home practice routine, emphasizing that consistency matters
more than duration. Here's Sarah's recommended beginner's sequence for home practice.
Start with five minutes of breath awareness and easy pose sukasana,
(06:15):
three to five rounds of cat cow stretches, Marjariasana, bitilasana,
two to three rounds of sun salutation A with modifications
as needed. Hold each of these poses for five to
eight breaths. Mountain pose, Child's pose, warrior I, both sides,
tree pose, both sides seated forward fold, pascumotinasena. End with
(06:36):
five minutes in savasana. Maya advises Sarah to practice in
the morning if possible, before the day's demands take over.
She suggests using props like blocks and straps to support
proper alignment and make poses more accessible. As Sarah leaves
the studio, she realizes that yoga is much more than
the physical exercise she initially thought it would be. It's
a holistic practice that addresses body, mind, and spirit. Let's
(07:01):
address some common concerns that Sarah and many beginners share.
I'm not flexible enough for yoga. Remember, yoga builds flexibility,
it doesn't require it as a prerequisite. Use props and
modifications to make poses accessible while maintaining proper alignment. I
don't know what I'm doing. Everyone starts as a beginner.
Focus on basic poses and alignment principles. Consider taking beginners
(07:24):
classes or working with a qualified instructor. Initially, I can't
quiet my mind. Mental chatter is normal. The practice of
focusing on breath and movement helps quiet the mind gradually.
Don't force it. I don't have time. Start with just
ten fifteen minutes daily. Consistency matters more than duration. I'm
worried about getting hurt. Listen to your body, use modifications,
(07:45):
and work with qualified instructors. Yoga should never cause pain.
Here are some essential tips for beginning your yoga journey.
Wear comfortable, breathable clothing that allows movement. Practice on an
empty stomach two three hours after meals. Use a quality
yoga matt for proper grip and support. Stay hydrated before
and after practice. Always warm up before attempting more challenging poses.
(08:07):
Listen to your body and respect its limitations. Focus on
proper alignment rather than achieving the full expression of poses.
Remember to breathe as you begin your yoga journey. Keep
these principles in mind. A hymnsa nonviolence, be gentle with yourself,
Satya truthfulness, Honor your current abilities and limitations. Santosia contentment,
(08:30):
practice gratitude for where you are in your journey. Tapus discipline.
Maintain consistent practice, svadyaya self study Observe yourself without judgment.
Sarah's story continues as she develops her practice, but her
first session laid the groundwork for a transformative journey. Like Sarah,
you'll discover that yoga is not about achieving perfect poses,
(08:52):
but about developing awareness, balance, and inner peace. Remember that
every yoga master was once a beginner. The journey of
yohoga is deeply personal and unique to each practitioner. There's
no race to master poses or competition with others. The
true practice happens internally as you develop greater awareness and
connection with yourself. As you begin your yoga journey, consider
(09:14):
keeping a journal to track your progress and observations. Note
how different poses feel, any challenges you encounter, and how
your body and mind respond to the practice. This self
reflection is an important part of the learning process. Stay
tuned for our next episode, where we'll join Maya and
experienced yoga teacher as she guides a diverse group of
students through their first Vinyasa flow experience. We'll explore how
(09:38):
to progress from basic poses to flowing sequences, discuss modifications
for different body types, and delve deeper into the philosophy
of movement meditation. Thank you for listening to Yoga one
oh one. If you enjoyed this episode, please subscribe to
join us on this transformative journey of yoga discovery. Remember,
every journey begins with a single step or in this case,
(09:59):
a single go breath. No mistay
Welcome to Yoga one oh one. I'm Mike the Machine,
and today we're exploring yoga for complete beginners. Let's start
this journey together with basic poses and breathing techniques that
will transform your practice and potentially your life. Meet Sarah,
a thirty two year old office worker who, like many
of us, spends most of her day hunched over a computer,
dealing with deadlines and fighting the constant battle against stress.
(00:22):
Her story mirrors what many beginners experience when first stepping
onto the yoga mat. Sarah's story begins on a particularly
stressful Monday morning. After another sleepless night and a painful
neck twinge, she decides it's time for a change. She's
always been curious about yoga, but intimidated by the seemingly
perfect poses she sees on social media. Sound familiar. Let
(00:43):
me take you through Sarah's first yoga experience, where she
learns the fundamental poses and breathing techniques that form the
foundation of any yoga practice. Through her journey, you'll learn
everything you need to know to begin your own practice
safely and confidently. As Sarah enters the studio for her
first private session, she meets her instructor Maya, who immediately
puts her at ease. Everyone starts somewhere. Maya says warmly,
(01:05):
Yoga isn't about touching your toes or standing on your head.
It's about connecting with your breath and being present in
your body. Let's begin with the breath, just as Sarah did.
Maya guide Sarah through the basic yogic breath known as
Ujai pranayama. Imagine you're trying to fog up a mirror
with your breath, Maya explains, Keep your mouth closed and
breathe through your nose, creating a soft ocean sound in
(01:27):
the back of your throat. Sarah tries this, initially feeling
self conscious about the sound, but as she continues, she
notices her shoulders relaxing and her mind becoming calmer. This
is the foundation of all yoga practice, the breath. Moving
into the physical practice, Maya starts with mountain pose tatasana.
Stand with your feet hip with the part. She instructs,
(01:48):
Press all four corners of your feet into the mat.
Imagine roots growing from your feet into the earth. Sarah's
inner monologue reveals a common beginner's concern, Am I doing
this right? It feels too simple to be yoeaga, but
as Maya guides her attention to each part of her body,
engaging the quadruceps, lifting the knee caps, drawing the belly
button gently toward the spine, broadening across the collar bones.
(02:11):
Sarah begins to understand that even this simple pose requires
awareness and engagement. Next comes child's pose balisana, a resting
position that Sarah will return to throughout her practice. Kneel
on the mat, big toes, touching knees wide, Maya demonstrates
fold forward, extending your arms in front of you or
alongside your body. Sarah feels an immediate release in her
(02:34):
lower back and a gentle stretch across her shoulders. As
Sarah moves through her first son salutation a Surya namaskar a,
Maya breaks down each component. Starting in mountain pos, Sarah
learns to raise her arms overhead in extended mountain pose
Erdva Hastasana, being mindful not to arch her lower back.
Keep your ribs knitted together, Maya suggests, imagine you're wearing
(02:57):
a corset that prevents your ribs from popping forward. This
imagery helps Sarah find proper alignment, a crucial aspect of
safe practice. The forward fold Utanasna comes next, and Sarah
voices another common concern, I can barely touch my shins,
let alone my toes. Maya reassures her that flexibility comes
with time, and that bending the knees is not only acceptable,
(03:18):
but often preferable for maintaining proper alignment. Moving into plank pose,
Sarah discovers muscles she didn't know she had. Maya teaches
her to modify by dropping her knees while maintaining a
straight line from her head to her knees. This modification
allows Sarah to build strength while maintaining proper form. Throughout
the session, Maya weaves in bits of yoga philosophy and history.
(03:41):
She explains how the physical practice of yoga asana is
just one of eight limbs of yoga designed to prepare
the body for meditation and deeper spiritual practice. Sarah learns
about the importance of ahmsa nonviolence in yoga practice. Listen
to your body. Maya emphasizes never force yourself into a pose.
(04:02):
Yoga is not about competition, even with yourself. As they
move into standing poses, Sarah experiences warrior wand via bhadrasana, i.
Maya guides her through the alignment backfoot at a forty
five degree angle, front knee tracking over the ankle, hips
square to the front of the mat. Sarah feels strong
and grounded, beginning to understand why these poses are named
(04:24):
after warriors. The session includes gentle back bends like Cobra
pose Bujangasana, where Sarah learns to protect her lower back
by engaging her core and leg muscles. She discovers that
back bends aren't about how far you can bend, but
about creating space and length in the spine. Maya introduces
basic balancing poses, starting with tree pose Verksasena. Sarah wobbles
(04:45):
at first, and Maya shares that balance varies day to day,
affected by factors like fatigue, stress, and even the moon cycles.
This helps Sarah understand that yoga is a practice of
self observation without judgment. Throughout the session, Sarah learns to
core her breath with movement, a concept called vinyasa inhale
as you extend or lift, exhale as you fold or compress.
(05:07):
Maya explains this breath movement synchronization helps Sarah stay present
and focused, quieting the constant chatter of her mind. As
they approach the end of the session, Maya introduces basic
twists and hip openers. In seeded spinal twist Arda, Matsiandrasana,
Sarah learns how twists can help detoxify the body and
improve spinal mobility. During pigeon pose Echapata Radja Kapitasana, Maya
(05:32):
explains how hip tension often relates to emotional holding patterns,
introducing Sarah to the mind body connection that yoga cultivates.
The session concludes with corpse pose Savasana, which Sarah initially
finds challenging. It's harder than it looks to lie still
and quiet the mind, she thinks. Maya guides her through
a body scan meditation, helping her release tension and find
(05:53):
genuine relaxation. After the session, Sarah feels taller, calmer, and
more connected to her body. Maya helps her develop a
simple twenty minute home practice routine, emphasizing that consistency matters
more than duration. Here's Sarah's recommended beginner's sequence for home practice.
Start with five minutes of breath awareness and easy pose sukasana,
(06:15):
three to five rounds of cat cow stretches, Marjariasana, bitilasana,
two to three rounds of sun salutation A with modifications
as needed. Hold each of these poses for five to
eight breaths. Mountain pose, Child's pose, warrior I, both sides,
tree pose, both sides seated forward fold, pascumotinasena. End with
(06:36):
five minutes in savasana. Maya advises Sarah to practice in
the morning if possible, before the day's demands take over.
She suggests using props like blocks and straps to support
proper alignment and make poses more accessible. As Sarah leaves
the studio, she realizes that yoga is much more than
the physical exercise she initially thought it would be. It's
a holistic practice that addresses body, mind, and spirit. Let's
(07:01):
address some common concerns that Sarah and many beginners share.
I'm not flexible enough for yoga. Remember, yoga builds flexibility,
it doesn't require it as a prerequisite. Use props and
modifications to make poses accessible while maintaining proper alignment. I
don't know what I'm doing. Everyone starts as a beginner.
Focus on basic poses and alignment principles. Consider taking beginners
(07:24):
classes or working with a qualified instructor. Initially, I can't
quiet my mind. Mental chatter is normal. The practice of
focusing on breath and movement helps quiet the mind gradually.
Don't force it. I don't have time. Start with just
ten fifteen minutes daily. Consistency matters more than duration. I'm
worried about getting hurt. Listen to your body, use modifications,
(07:45):
and work with qualified instructors. Yoga should never cause pain.
Here are some essential tips for beginning your yoga journey.
Wear comfortable, breathable clothing that allows movement. Practice on an
empty stomach two three hours after meals. Use a quality
yoga matt for proper grip and support. Stay hydrated before
and after practice. Always warm up before attempting more challenging poses.
(08:07):
Listen to your body and respect its limitations. Focus on
proper alignment rather than achieving the full expression of poses.
Remember to breathe as you begin your yoga journey. Keep
these principles in mind. A hymnsa nonviolence, be gentle with yourself,
Satya truthfulness, Honor your current abilities and limitations. Santosia contentment,
(08:30):
practice gratitude for where you are in your journey. Tapus discipline.
Maintain consistent practice, svadyaya self study Observe yourself without judgment.
Sarah's story continues as she develops her practice, but her
first session laid the groundwork for a transformative journey. Like Sarah,
you'll discover that yoga is not about achieving perfect poses,
(08:52):
but about developing awareness, balance, and inner peace. Remember that
every yoga master was once a beginner. The journey of
yohoga is deeply personal and unique to each practitioner. There's
no race to master poses or competition with others. The
true practice happens internally as you develop greater awareness and
connection with yourself. As you begin your yoga journey, consider
(09:14):
keeping a journal to track your progress and observations. Note
how different poses feel, any challenges you encounter, and how
your body and mind respond to the practice. This self
reflection is an important part of the learning process. Stay
tuned for our next episode, where we'll join Maya and
experienced yoga teacher as she guides a diverse group of
students through their first Vinyasa flow experience. We'll explore how
(09:38):
to progress from basic poses to flowing sequences, discuss modifications
for different body types, and delve deeper into the philosophy
of movement meditation. Thank you for listening to Yoga one
oh one. If you enjoyed this episode, please subscribe to
join us on this transformative journey of yoga discovery. Remember,
every journey begins with a single step or in this case,
(09:59):
a single go breath. No mistay
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