The ultimate beginners yoga guide to start feeling grounded and energised

Yoga has changed and steered my life in directions I didn’t even dream of when I started out. It has supported me through life’s highs and lows, helped me know myself more deeply, and given me tools to meet each day with a little more steadiness and ease.

I’ve seen the same thing happen for students too. Yoga has the capacity to transform people’s bodies and minds — quietly, consistently, over time.

Recognising its universal appeal and potential, in 2014 the United Nations even declared that the world needed an International Day of Yoga, which is now celebrated every year on 21st June. That’s how profoundly simple movements, mindful breathing, and moments of stillness can ripple out into people’s lives and communities.

If you’ve ever wondered:

• “Is yoga for me?”

• “What if I’m not flexible?”

• “Will I look silly?”

• “Where do I even start?”

... this beginners yoga guide is for you.

At Sparkling Soul Yoga, my intention is simple: to create thoughtful and creative flows that challenge both the body and the mind, while giving you full permission to simply be you. This Yoga 101 guide will help you understand what yoga is, why it can be so powerful, and how to get started in a way that feels safe, supportive, and realistic for your life.

What Is Yoga, Really?

Yoga is often pictured as bendy bodies in complicated shapes on Instagram. But at its heart, yoga is much more than stretching.

Yoga is a practice that:

• Integrates functional movement with breath and awareness  

• Helps you develop strength, mobility, and balance  

• Calms and regulates your nervous system  

• Cultivates self-connection, presence, and clarity  

The word “yoga” comes from a Sanskrit word often translated as “to yoke” or “to unite.” You can think of it as a way of bringing together different parts of yourself:

• Body and mind  

• Effort and ease  

• Strength and softness  

• Doing and being  

In a Sparkling Soul Yoga class, you’re not trying to “perform” yoga. You’re exploring what it means to inhabit your body with curiosity, kindness, and a little courage.

Why Practice? The Benefits of Yoga

You don’t have to be flexible to start yoga. You practice yoga to become more flexible — and to enjoy many other benefits along the way.

Physical benefits

The physical benefits of stretching and mindful movement are well documented for both men and women. Practicing stretching and yoga can:

• Maintain the range of motion of your joints  

• Relieve joint and muscle pain  

• Improve strength, flexibility, and mobility  

• Allow for better, more easeful posture  

• Improve balance and coordination  

• Build “movement variability” (moving in different ways) to reduce injury risk  

As we increasingly lead sedentary lives — working at desks, driving, scrolling — our bodies often don’t get the variety and depth of movement they crave. Yoga gives you a safe, guided way to explore how your body can move, in ways it may not experience in everyday life.

A yoga teacher once described yoga to me as “massage from the inside out” — and I agree. Through stretching, strengthening, compressing, twisting, and relaxing, you work with muscles, joints, fascia, and even internal organs in a way that feels like a whole-body tune-up.

Everyday problems yoga may help relieve

Many students come to yoga because they’re feeling:

• Posture-related aches and pains  

• Work-related repetitive strain  

• Stiffness from long hours sitting  

• General stress and tension  

• Reliance on manual therapies (massage, physio, etc.) to release tight muscles  

Yoga doesn’t replace medical care or allied health support, but it can be a powerful partner. Over time, many people find they experience fewer flare-ups of pain, better body awareness, and more tools for self-care between appointments.

Mental and emotional benefits

While the physical benefits are often what bring people through the door, the mental and emotional benefits are what keep them coming back.

Regular yoga practice can help you:

• Reduce stress and calm your nervous system  

• Improve focus and mental clarity  

• Build resilience in the face of everyday challenges  

• Feel more grounded and present in your own life  

• Develop a kinder relationship with your thoughts and emotions  

When you breathe with awareness, move with intention, and rest with permission, something softens. You create space — in your body and your mind — to respond to life rather than just react to it.

“Will I Make a Fool of Myself?”

Let’s talk about one of the biggest barriers that stops people from ever attending their first yoga class: fear of embarrassment.

You are not alone if you’ve thought things like:

• “What if I can’t keep up?”  

• “What if everyone is looking at me?”  

• “What if I fall?”  

• “What if I can’t touch my toes?”  

Here’s the truth:

• If you can’t touch your toes – no worries

• Everyone has been a beginner at yoga at some point.  

• Even experienced practitioners are still learning (and still get their left and right mixed up — I certainly do!).  

We don’t judge people for trying new things – we commend them for stepping outside their comfort zone.

And yes, let’s address the thing most people are too shy to say out loud:  

Everyone has farted in a yoga class at some point. It happens. Then we move on. It’s a good life lesson in itself: things don’t have to be perfect to be okay.

At Sparkling Soul Yoga, we strive to create a caring and welcoming community. We work together, we wobble together, we breathe together. You’re not expected to “get it right” — you’re invited to show up as you are.

Who Is Yoga For?

You may have heard the phrase: “If you can breathe, you can do yoga.”

I genuinely believe:

• You are never too old to start  

• You are never too stiff to start  

• You are never “behind”  

Yoga is for:

• Men and women  

• Beginners and seasoned movers  

• People recovering from stress, burnout, or injury (with appropriate care and guidance)  

• People who feel “not fit enough” or “not flexible enough”  

At Sparkling Soul Yoga, I recognise that every student is unique. No two bodies are the same, no two histories are the same, and no two days are the same. I design classes to meet your individual needs as much as possible — offering options, variations, and the freedom to rest whenever you need.

Yoga is for everyone with a body and a mind. That includes you.

What to Expect in a Sparkling Soul Yoga Class

If you’re coming to an outdoor class, here’s a simple picture of what you can expect.

The environment

Outdoor yoga adds an extra layer of connection: to the ground beneath you, the air on your skin, the sounds of the world around you. This can deepen your sense of presence and make the practice feel especially nourishing.

You might:

• Feel the breeze as you move  

• Hear birds, distant traffic, or leaves rustling  

• Notice the changing light of the sky  

Instead of shutting out the world, we practice being with it — letting it be part of the experience.

The structure of a typical class

Every class is a little different, but you can usually expect:

1. Arrival & settling We begin by arriving — not just physically, but mentally. This may include simple breathing, a short body scan, or gentle movements to help you land in the moment.

2. Warm-up & mobility We ease into movement, gently mobilising joints (wrists, shoulders, spine, hips) and waking up muscles. This prepares your body for deeper or more dynamic poses.

3. Standing and flowing sequences Here we build strength, balance, and a bit of challenge. I create thoughtful and creative flows that make sense for your body, integrating functional movement rather than just “making shapes.”

4. Floor-based postures & deeper stretches As class winds down, we move closer to the ground, exploring stretches, twists, and poses that support release and relaxation.

5. Rest & integration (Savasana) Every class ends with rest — often lying down on your back or side. This is where your body integrates the practice; it’s as important as the movement itself.

Throughout, you’ll be encouraged to:

• Listen to your body  

• Work at your own pace  

• Modify poses to suit your needs  

• Ask questions or let me know if something doesn’t feel right  

You have full permission to rest, to skip a pose, or to find a different variation that suits you. This is your journey. I’m here to support you.

Yoga Basics: A Few Terms You’ll Hear

You don’t need to “speak yoga” to come to class, but here are a few common terms you might hear:

• Asana – Physical yoga postures or poses  

• Pranayama – Breathing practices that help focus and calm the mind  

• Savasana – Final relaxation at the end of class (often lying on your back)  

• Props – Things like blocks, straps, bolsters, cushions, or blankets that support your body  

Props are not “cheats” — they’re tools that make the practice more accessible and effective for your body.

How Do I Maximise the Benefits of Yoga?

The most important word here is: consistency.

You don’t need to do advanced poses, handstands, or long daily sessions to experience benefits. What matters most is showing up regularly, even for small bites of practice.

How often should I practice?

• Daily is wonderful, but not always realistic  

• A couple of times a week is a great goal  

• Once a week is an excellent place to start  

You can absolutely supplement what you learn in class with a few postures at home. Even five or ten minutes can make a difference.

You’ll often notice changes in how you feel within a week or two of regular practice. With a weekly practice, you’re likely to feel a shift within a couple of months.

Think of yoga as a “health savings account”

The benefits you get from yoga are cumulative over time.

Just as you might put a few dollars into a savings account every week and reap the rewards down the track, yoga works the same way. Practicing regularly is an investment into your body’s health and wellness fund.

Over time, your balance grows:

• A little more strength  

• A little more flexibility  

• A little more resilience  

• A little more calm  

Sometimes you may need to draw on your reserves — during periods of stress, sickness, or time off. When that happens, you don’t “fail” at yoga; you simply return when you’re ready.

You start again — and you’re often in better shape than you were before, because of all the practice you’ve already banked.

Safety, Comfort, and Listening to Your Body

Your body is your best teacher. In my classes, I’ll offer guidance and suggestions, but you always have the final say in what feels right for you.

A few guiding principles:

• Pain is not the goal. You might feel sensation — stretch, effort, muscle engagement — but sharp or pinching pain is your body’s “no.”

• You can rest at any time. Child’s pose, sitting, or lying down are always welcome options.

• Your practice will look different to others’, and that’s okay. Yoga is not about making your body look like a picture; it’s about meeting your body where it is.

• Tell me about injuries or concerns. Before class, you’re always welcome to let me know how you’re feeling so I can offer modifications that support you.

Remember: you’re not trying to “fit yourself” into yoga; we’re shaping the practice to fit you.

Common Myths About Yoga (And What’s Actually True)

Let’s gently debunk a few myths that hold people back.

Myth:

“I have to be flexible to do yoga.”  

Truth:

Flexibility is a result of practice, not a prerequisite.

Myth:

“Yoga is only for women.”  

Truth:

Yoga is for everyone with a body and mind. Men benefit just as much from improved mobility, strength, and stress relief.

Myth:

“I’m too old to start yoga.”  

Truth:

You are never too old to begin. In fact, yoga can be especially supportive as we age, helping maintain balance, mobility, and independence.

Myth:

“Everyone will be watching me.”  

Truth:

Most people are too busy focusing on their own balance, breath, and body to notice what others are doing. And in a supportive community, the focus is on encouragement, not comparison.

How to Get Started with Sparkling Soul Yoga

If you’re feeling a little spark of curiosity — that gentle inner “yes” — here are some simple steps to begin.

1. All my classes are beginner friendly and suitable for all levels My classes are designed to be accessible, with options for different bodies and levels of experience.

2. Wear something comfortable You don’t need special gear. Any clothes you can move in (that won’t distract you) are perfect.

3. Bring a mat if you have one Don't worry if you don't have your own mat. I always have extra mats available.

4. Arrive a little early Give yourself time to settle, ask any questions, and find your spot.

5. Let me know it’s your first time I’ll keep an extra eye on you (in a friendly way), offer additional guidance, and check how you’re going through class.

Yoga as a Path Back to Yourself

No matter where you are on your wellness path — stressed, curious, recovering, or simply ready for something new — yoga can meet you there.

At Sparkling Soul Yoga, my mission is to help you:

• Connect more deeply with yourself  

• Build strength and flexibility in a sustainable way  

• Cultivate a sense of peace and balance in your life  

You deserve to feel empowered, grounded, and connected.

This guide isn’t about getting all the answers “right.” It’s about taking that first step:

• Rolling out your mat  

• Stepping into a welcoming outdoor space  

• Breathing, moving, and resting with intention  

• Allowing yourself to simply be you  

I can’t wait to welcome you to a class that’s designed with you in mind, and to walk alongside you as you explore what yoga can do for your body, your mind, and your sparkling soul.