How to Begin an Authentic Yoga Practice
Preparing the Body, Breath, and Mind Before Yoga Begins
Many people believe that a Yoga class begins the moment we start stretching the body or practicing the first asana. However, in the traditional yogic system, Yoga begins much earlier. Before any physical movement takes place, the practitioner first prepares the body, calms the breath, and settles the mind. This preparation is not considered a formality or ritual performed out of habit. It is an essential part of the practice because the quality of our awareness at the beginning of a session greatly influences the quality of the entire practice.
Imagine beginning an important examination, a musical performance, or an important meeting while feeling anxious, distracted, or mentally exhausted. Even if you possess the necessary knowledge and skill, your performance is likely to be affected by the condition of your mind. Yoga follows the same principle. The body may be physically capable of performing the postures, but if the mind remains restless and distracted, much of the deeper benefit of the practice is lost. For this reason, traditional Yoga begins by creating a state of physical relaxation, mental clarity, and emotional balance before the first movement is performed.
The first step is simply learning to become still. Sit comfortably in a stable posture with your spine naturally upright. The posture should be relaxed rather than rigid, allowing the body to remain comfortable without unnecessary muscular tension. Gently close your eyes and allow your attention to move away from the external world. Instead of immediately thinking about the practice ahead, begin by observing your natural breathing. There is no need to force the breath or consciously change its rhythm. Simply notice each inhalation and exhalation as it naturally flows through the body.
As the breath gradually becomes slower and more regular, the mind also begins to settle. Thoughts may continue to arise, and this is perfectly natural. The objective is not to stop thinking but to gently bring the attention back to the breath whenever the mind wanders. Within a few minutes, the body begins releasing unnecessary tension, the nervous system becomes calmer, and awareness naturally shifts from the busy activities of daily life towards the present moment. This transition is one of the most valuable aspects of beginning a Yoga practice correctly.
Once the mind has become relatively calm, the hands are gently brought together in Namaskar Mudra, also known as Anjali Mudra, by joining the palms in front of the chest. The thumbs lightly touch the centre of the chest near the sternum. Although this gesture is commonly recognised as a greeting, within Yoga it carries a much deeper significance. It symbolises the coming together of dualities—left and right, action and stillness, body and mind, the individual and the universal. More importantly, it serves as a reminder to approach the practice with humility, gratitude, and openness. Yoga is not merely an exercise performed upon the body; it is an opportunity to understand ourselves more deeply.
In many traditional Yoga schools, this moment is followed by an invocation to Maharishi Patanjali, the great sage who systematically organised the wisdom of Yoga into the Yoga Sutras. The prayer is not intended as religious worship but as an expression of gratitude towards the teachers who preserved this knowledge over thousands of years. Just as students acknowledge their teachers in every field of learning, the yogic tradition begins by recognising the lineage of knowledge that has made the practice available to us today. This simple act of gratitude cultivates humility and reminds us that learning becomes possible only when the mind remains open.
Following the invocation, practitioners traditionally chant the sacred syllable AUM. Although AUM is often associated exclusively with Hinduism, its significance within Yoga extends far beyond any particular religion, culture, or community. It is regarded as a universal symbol representing consciousness itself and the journey towards inner unity. The sound is not worshipped as an object; rather, it is used as a practical tool to prepare the body, breath, and mind for meditation and self-awareness.
One of the most interesting aspects of AUM is that it is not a single sound but a combination of three distinct sounds—A, U, and M. Each of these sounds originates from a different region of the body, allowing the vibration to travel progressively through the major vocal pathways.
The sound “A” begins from the lower part of the body, particularly the abdomen. As the vibration rises, it naturally transforms into “U”, which resonates through the chest and ribcage. Finally, the sound concludes with “M”, creating a gentle humming vibration in the throat, head, and facial region. Together, these three sounds activate the major resonating chambers of the body, producing a calming and harmonising effect throughout the nervous system.
According to Sanskrit phonetics, when the sounds A and U combine, they naturally produce the sound O. This is why the syllable is commonly written as OM, while its correct pronunciation is AUM. Traditionally, each of the three sounds is given approximately equal duration, maintaining a balanced 1:1:1 ratio. This balanced chanting allows the vibration to spread evenly through the body while encouraging slow, controlled, and conscious breathing.
The symbolic meaning of AUM is equally profound. The three sounds represent the three primary states of human consciousness explored throughout yogic philosophy. The sound A symbolises the waking state (Jagrat), the condition in which we interact with the external world through our senses. The sound U represents the dreaming state (Swapna), where the mind continues creating experiences independent of the physical world. The sound M symbolises the deep sleep state (Sushupti), where thoughts temporarily subside and deep rest is experienced. The silence that naturally follows the completion of AUM represents Turiya, the state of pure awareness that underlies all three states of consciousness. In this way, a single syllable becomes a complete map of the human mind and consciousness.
After chanting AUM, the practice traditionally concludes with the word “Shanti”, meaning peace, repeated three times. Many people mechanically repeat these words without understanding their deeper significance. Within the yogic tradition, each repetition is an intentional prayer for peace across the different dimensions of our experience. At the Yoga School of Bharat, we understand these three Shantis as an invitation to bring harmony to the conscious, subconscious, and unconscious aspects of the mind. When these different levels of the mind begin functioning in greater harmony, unnecessary inner conflict gradually reduces, allowing the practitioner to enter the Yoga practice with clarity, concentration, and emotional balance.
Some traditional commentaries also explain the three Shantis as prayers for freedom from disturbances arising from ourselves, from other living beings, and from external circumstances. Regardless of the interpretation, the underlying intention remains the same—to create a state of inner peace before beginning the practice.
Modern scientific research also offers interesting insights into why this traditional beginning is so effective. Slow breathing naturally stimulates the parasympathetic nervous system, reducing physiological stress and preparing the body for focused activity. The gentle humming produced during the chanting of AUM has been associated with increased vagal stimulation, improved breath regulation, and a calming effect upon the nervous system. Beginning practice with a few moments of silence, mindful breathing, and vocal resonance therefore prepares both the mind and the body for the practices that follow.
At the Yoga School of Bharat, we encourage every Yoga session to begin in this mindful manner. Before moving the body, we first learn to settle the mind. Before seeking flexibility, we cultivate awareness. Before attempting advanced practices, we establish a foundation of calmness, gratitude, and conscious breathing. These few minutes may appear simple, yet they often become the most transformative part of the entire practice because they shift our attention from the distractions of the external world towards the quiet awareness within.
When this preparation becomes a regular part of our practice, Yoga gradually changes from a physical routine into a conscious way of living. Every session begins not with movement, but with presence. Every posture becomes more mindful because the mind has already become quieter. Every breath becomes more meaningful because awareness is fully engaged. This is the authentic beginning of Yoga—a practice that starts not with the body alone, but with the harmonious preparation of the body, breath, and mind.
In the next lesson, we will prepare the body further by learning Micro and Macro Exercises, a systematic series of warm-up movements designed to improve joint mobility, circulation, flexibility, and body awareness before practicing asanas. These foundational movements reduce the risk of injury and ensure that the body is fully prepared for a safe and effective Yoga practice.