Yoga for Health – How to Begin?
Yoga today looks very different than it used to. In the past, people would learn one single pose and practice it for hours…
Now, yoga often resembles a fitness class – ten positions, lots of movement, and fast-paced exercises – but that’s not true yoga.
I recommend starting with one pose and practicing it mindfully until your body releases tension.
The goal is not to perform as many asanas as possible, but to be present here and now — to feel each posture and stay in it without tension or pain, for as long as it feels good.
Yoga and the Mind – Begin with the Breath
The main element of yoga practice is the mind.
It’s essential not to think about tomorrow’s tasks or feel like you’re wasting time “just breathing.”
Often, a thought appears: “In 20 minutes I have so much to do, and I’m wasting time here…”
That’s the exact moment to stop — and simply breathe.
So, I suggest beginning yoga with breathing.
Then learn to find a neutral pelvic position — only after that should you move to your first asana.
It might seem difficult — and online everyone shows poses differently.
Many of them are too advanced and can cause pain if done without guidance.
Don’t worry — every asana has variations.
The internet often highlights the most impressive ones that look great on Instagram — but they are not necessary for a genuine practice.
Free Yoga at Home
Look for free yoga workshops in your area — these events are a great way to start.
Completely free yoga classes can be your first step toward better well-being.
For example, in Ostrów Wielkopolski, free yoga sessions are held regularly.
On my website, you’ll find all the details: when they take place and what to bring for your first class.
Does Yoga Help with Back Pain?
Yes – as long as you approach it mindfully and don’t rush into difficult poses from the internet.
Yoga for the spine is not acrobatics — it’s about gently releasing tension, strengthening the deep back muscles, and learning correct body alignment, especially in the pelvis and lower back.
Over time, not only does the pain go away, but your posture, sleep, concentration, and overall well-being improve too.
What to Focus On in Yoga for the Spine?
- Pelvic alignment – the foundation.
When your pelvis is misaligned, everything pulls — the lower back, neck, and shoulders.
Learn to keep it neutral — not tilted too far forward or backward. - Avoid pain – yoga is not about suffering.
If something hurts, modify the pose: use a blanket, reduce the range of motion.
It doesn’t mean you’re doing less — it means you’re practicing wisely. - Don’t compare yourself – every body is different.
Your back has its own story and tension.
Don’t copy photos from the internet — practice for yourself, not for show.
How to Start? Simple and Without Pressure
You don’t have to be flexible. It’s enough to:
- Sit in silence – notice how you feel.
Are your back muscles tense? Is your pelvis sinking back? Are your shoulders rising to your ears? - Breathe – deeply and calmly.
With each breath, your body relaxes a bit more. - Start with one simple position:
- Lying on your back with bent knees and feet on the mat (the so-called constructive rest position),
- Child’s Pose (Balasana),
- Cat-Cow movements – gentle spinal motion synchronized with breathing.
Yoga as Daily Support
Yoga is not a cure for everything — but it can be an incredible support in everyday life.
Especially when your back feels tired, tense, or sore.
Don’t wait until the pain becomes unbearable — try a few simple poses that bring relief and teach you mindfulness.
You don’t need a perfect body, expensive gear, or experience.
All you need is the willingness to start — slowly and mindfully.
Your body will thank you. 🙏