11 Easy Yoga Steps for Beginners — India

2. Learn Basic Breathing (Pranayama)

Breathing is the backbone of any yoga practice. Start with diaphragmatic breathing: sit comfortably with a straight spine and place one hand on your belly. Inhale slowly through the nose to a count of four, feeling the belly rise. Exhale to a count of four and feel the belly fall. Practice this rhythm for five minutes to calm the nervous system before moving into poses. Another useful beginner method is the three-part breath: inhale filling lower, middle, then upper lungs, then exhale in reverse order. These simple techniques help steady the mind and support balance during standing poses. Research shows that regular breath-focused practice can improve mood and reduce anxiety for many people, so breathing is not only a warm-up but a key benefit. Avoid breath retention or forceful breathing until you have guidance from a qualified teacher. For those with high blood pressure or respiratory conditions, keep breathing gently and consult a healthcare professional. Linking breath to movement—inhale to lengthen, exhale to move deeper—keeps practice smooth and safe, and it brings a quiet, steady rhythm similar to a calm walk through a familiar neighborhood market.