For beginners, the first day of yoga should focus on gentle movements and breathing exercises to build a foundation.

 For beginners, the first day of yoga should focus on gentle movements and breathing exercises to build a foundation. Starting with a warm-up, including neck, shoulder, and ankle rotations, is a good way to prepare the body. Basic poses like Mountain Pose (Tadasana), Child's Pose (Balasana), and Downward-Facing Dog (Adho Mukha Svanasana) are great for beginners. It's also important to practice proper breathing (Pranayama) and find a comfortable seated position to connect with the breath. 

Here's a breakdown of what to expect on your first day:

Warm-up:

Gentle stretches for the neck, shoulders, and ankles to loosen up the joints. 

Basic Poses:

Mountain Pose (Tadasana): Stand with feet together, feeling the grounding of the feet, and lengthening the spine. 

Child's Pose (Balasana): Sit on your heels and fold forward, resting your forehead on the mat. This pose is relaxing and restorative. 

Downward-Facing Dog (Adho Mukha Svanasana): From hands and knees, lift your hips to form an inverted "V" shape. This pose strengthens and stretches the body. 

Breathing Exercises (Pranayama):

Focus on your breath, noticing the inhales and exhales to deepen your practice and promote relaxation. 

Seated Posture:

Find a comfortable seated position, either cross-legged or on your heels, and close your eyes to connect with your breath and body. 

Modifications:

Don't be afraid to modify poses or take breaks when needed. Listen to your body and be patient with yourself. 

Tips for Success:

Practice on an Empty Stomach:

It's best to practice yoga on an empty stomach, with a few hours gap between your last meal. 

Wear Comfortable Clothes:

Loose, comfortable clothing that allows for easy movement is recommended. 

Find a Beginner-Friendly Class or Instructor:

Start with classes specifically designed for beginners or work with a knowledgeable instructor who can guide you. 

Be Patient and Consistent:

Yoga is a journey, so be patient with yourself and practice regularly to see the benefits. 

Listen to Your Body:

Pay attention to your body's signals and don't push yourself too hard, especially when starting.