Most people who spend their whole day sat at a desk will eventually start looking into yoga. When your back begins to hurt or you find you’re already exhausted by midday, it’s likely at least one of your colleagues will recommend going to a yoga lesson. Nowadays, yoga has become so popular that it features on every gym class schedule and there are countless videos and how-to infographics on how to practise yoga at home. There’s plenty for beginners too!

A healthy body and mind: yoga to de-stress


If you’d told me 4 years ago that one day I wouldn’t be able to live without yoga, I’d probably laugh and tell you that you’re wrong. It took a while for me to integrate yoga and meditation into my everyday routine because yoga isn’t just about how you move but about finding the right yoga teacher and deciding which poses and tips will help you progress your practice.

Now I practise yoga almost every day. I decide on the spot how early to practise and which poses and/or meditation will help me get through the day. There are different elements you can build into your practice, from physically challenging power yoga and yin yoga to awareness meditation and everything in between. Yoga Flow adidas Linda The best way to get started is to join a 1-hour beginner’s lesson and get acquainted with the different practices. There are several types of yoga; the most common ones stem from Hatha Yoga, the physical yoga practice. You’ll be guided through yoga poses (Asanas), breathing exercises (Pranayama), deep relaxation (Savasana), nutrition (Mitahara) and meditation, with slow but continuous progression.

Hatha Yoga is particularly suited to beginners, as you have a low risk of injury. After all, yoga is meant to heal you, not lead to over-stretched or pulled muscles. Not everyone has the commodity of taking part in regular classes, but yoga can be easily practised at home.

In this post, we’ll be discussing some yoga tips for beginners and sharing poses you can do at home for an easy way of getting into your flow. Once you get started, you can delve deeper into the world of yoga and eventually even make it part of your everyday life.

Warming up: poses for your yoga program


Child’s pose (Balasana) is a yoga pose you can get into at any time you need to. If you need a break during your flow, if you feel like one of the poses is too intense or if you want to get back into your practice after an interruption, this is the pose for you. To do this Asana, you kneel with your knees slightly apart and your big toes together. Lean forward, stretch your arms out in front of you, rest your forehead on the mat and try to keep your bottom sat on your heels. Walk your arms out as far as they’ll go and sink your chest down onto the mat. When you breathe in and do some heart opening, keep your pelvis as close to your knees as possible and your forehead on the mat. Keep your arms active by moving them forward and back with your breath. yoga for beginners If you lift your torso back up, pressing into your hands, you’ll come to tabletop position with your hands directly beneath your shoulders, your knees beneath your hips, your feet pointed and a neutral spine. Breathe into cow pose by lifting your chest and your gaze forward, sinking your tummy and bringing your shoulder blades closer together. Breathe out into cat pose by rounding your back upwards and moving your gaze down and round to your tummy. Yoga beginner flow This yoga flow is perfect for beginners and advanced yogis alike. Repeat it at least five times to warm up your spine and get your breath coordinated with your movements.

Yoga flow for beginners


From child’s pose, move into downward-facing dog. Keep your knees bent and push through your hands while drawing your navel in, lengthening your spine and keeping your shoulders away from your ears. Lift your pelvis up as much as possible while keeping your feet firmly planted on the ground. Stay in this pose for five breaths. If you’re new to this and aren’t sure whether you’re doing the pose right or not, there are plenty of videos out there with useful tips for yoga newbies. Yoda-pose-Lindarella From downward-facing dog, lean forward into a plank, ensuring your hands are directly beneath your shoulders, your heels are parallel to the floor, your tummy is drawn in and your abs are activated. Now, slowly sink your body down, coming into cobra pose. For this position, your hands and the tops of your feet should be pressing into the mat and your chest should be lifted, but don’t lift the rest of the body. Now, move back into child’s pose. Yoga-beginner-pose

Yoga relaxation (Savasana)


Lie down on your back and get into a position that’s comfortable for you. Let your feet flop to the sides if you want, and you can either place your hands by your sides or on your tummy, whichever is most comfortable for you. This works best if you play a few relaxing songs that last between 5 and 10 minutes. Be aware of your breath and relax. During yoga practice, the most important thing is to feel good, no matter whether you’re a beginner or a pro. Lindarella Yoga Flow Apart from your mental state, wearing a yoga outfit that fits well and makes you feel beautiful can also be beneficial to your practice. The new adidas Statement collection achieves both of these things: the comfortable materials, good fits and beautiful designs make this collection the ideal one for your next workout, your next yoga flow or any other exercise you have on your schedule. What do you think of this red yoga outfit? What do you watch out for when buying yoga clothes?

Group yoga


Not tried yoga yet? Practising as part of a group is great fun and you always learn something new! We recently hosted a cool yoga session in our Keller Sports Store in Munich. The session was open to beginners and advanced yogis alike. Yoga-pose-adidas

Yoga with adidas at the Keller Sports Store


10 excited ladies met up at our store to start their evening with a session of Hatha Yoga. The lesson started and 6:30 pm and was led by yoga teacher Franzi (from Prayanayoga). Former lawyer Franzi knows only too well the benefits of practising yoga after spending a whole day at the desk. Franzi focusses a lot on correct alignment and posture during yoga poses, so she had lots of tips to share with both the newbies and the experienced yogis in the class and helped everyone achieve perfect Asanas. Yoga-beginner-pose-adidasAfter the final relaxation, the girls had time for a chat while sharing healthy vegan snacks. Beginners got the chance to gather helpful yoga tips, while the others talked about how to keep fit with yoga. As a special highlight, every one of the participants was given the opportunity to personalise her adidas yoga top with a print gun. What an amazing event! What better way to end the day than by practising yoga with like-minded individuals?

Yoga tips for beginners


If you practice yoga as part of a group, it’s much easier (especially for beginners) to collect useful tips and your yoga teacher questions that will improve your flow and/or your regular practice so it can be integrated into your everyday routine. Whether you’re a newbie practising yoga for the first time or have already incorporated yoga into your lifestyle, yoga lessons are a great way to meet like-minded people and exchange knowledge on yoga, exercising, flows and everyday subjects.

Is yoga part of your everyday life, or are you a beginner in this area? What yoga videos do you watch to draw inspiration for your next practice? With these (beginner) exercises, you can already start to incorporate yoga as a fixed part of your everyday life. Do your body and your health some good and get fit for winter - and summer too! Yoga Flow adidas Event
Credits: Linda Mutschlechner