Do you want to get started in yoga but you don’t know which modality to choose? We have the perfect guide for beginners

Have you heard that “greeting to the Sun” and still don’t know how it works? If you’re lost in the overwhelming supply of yoga classes, check out this beginner’s guide… and take a deep breath.

If you have decided to join the fever of yoga, but the asanas they sound like Sanskrit to you, you should clarify doubts to make an informed choice. Because it is not the same to sit on the mat to do meditation what for Strengthen muscles. Of course, all the modalities have advantages.

Amalia Panea, one of the most recognized and very active yogis on Instagram (@amaliapanea), explains it like this: “It doesn’t matter if you choose an athletic or therapeutic variety, the fundamental thing is that you feel comfortable in class and connect with the teacher to inspire you. People who start with this discipline will see results by taking only two classes per week, because from the moment you step on the mat you begin to feel calm and connect with yourself ”.

In addition, with constant practice, the benefits multiply, according to Panea: “Yoga is a system of physical conditioning and emotional management, because it strengthens and makes the body more flexible, improves posture, prevents back pathologies, increases energy level, calms our nervous system, reduces stress and helps to regain internal balance ”.

José Manuel Vázquez Díez, director of the Organic Yoga Training School and author of the Comprehensive Yoga Manual for Westerners (Alianza Editorial), which defends a adaptive yoga, specifically designed for each person, helps us distinguish between the most common styles.

Hatha. It is the basis of everything, as it works with movement and breathing. You do an asana and you stand, you watch. You don’t work with music or, in any case, the sound is very neutral. To enter here is to know the fundamentals of yoga.

If you want to stretch, try these poses (you have to hold them for 30 seconds).
If you want to stretch, try these poses (you have to hold them for 30 seconds).


Vinyasa. The word, which means link, says it all. Four or five coordinated postures are practiced and it is a much more dynamic modality. Perfect for those who have a sense of rhythm, as it works like a choreography.

Ashtanga. It is a vigorous practice, which is done without music and consists of repeating sequences in three levels: basic, medium and superior, progressively advancing, although very few reach the last step due to its difficulty. It is meditation in motion.

Iyengar. It is an adaptation of the classic model, but it is much more demanding and is aimed at rehabilitation, as it emphasizes the alignment of the body. Elements such as blocks, ribbons, belt are very present in it …

Power. Very aerobic variety. They are asana links that work a lot on toning and even border on martial training a bit. It is very physically demanding.

Bikram. It is carried out in a room at 40 ºC and with a humidity of 40%. It has a fixed number of closed figures (26, normally), which with its practice in heat achieve a greater stretch of the musculature.

Aeroyoga. It requires aerial ribbons and is fundamentally acrobatic. Seeks to flow with chained postures and you have to be very careful with the joints, since the rooting axes are missing.

Ying. It is a gentle yoga, with a therapeutic orientation, ideal for a body used to sitting seven hours in front of the computer. It shows you what your abilities are and teaches you to regulate your stress level and mood.

Beware of stumbling

Before embarking on the adventure, Amalia Panea makes some recommendations for the first class: “It is important that the practice be done on an empty stomach or without having eaten in the previous hour and a half, since inverted postures are performed. It is also important to go barefoot, as the grip is greater, the foot is massaged nicely and the sensations of balance control increase.

Likewise, it is essential to do the exercises on a specific yoga mat, since they are longer and non-slip. In addition, you have to choose comfortable clothes, but close to the body, so that you do not get tangled and your posture looks good. And have a blanket, which will help you sit at the beginning in a meditation position, assist you in some figures and cover yourself at the end in Savasana, a relaxation that you should never skip.


“This is not a matter of contortionism and of emulating incredible postures that we have seen on the internet – points out José Manuel Vázquez Díez – but a discipline that has as its common thread the Pranayama; that is, the breathing techniques, which are the common thread of any yoga practice. That alone calms the nervous system and relaxes the body, because it increases the oxygenation of the organism ”.

Amalia Panea believes that “that’s why the benefits of yoga are immediate. Through breathing, the body and mind are connected. You must breathe consciously and through the nose, which is natural. Just stopping and listening to your breath calms everything down. ” Of course, the two experts recommend that, before launching, you follow some face-to-face classes to avoid injuries and learn how to do the postures, which are only a minimal part of this discipline … although the best known.

Source: Woman Today

Sandra B. Lusk
Freelance author Food,Fitness and Weight Loss

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