Beginners often look for classes labeled “intro,” “beginner,” or “for all levels.” These types of classes can provide a gentle, slow-paced practice to help beginners feel comfortable and confident in their new yoga poses.
Using props like blocks can make many poses more accessible to yoga beginners. For example, placing a block underneath the knees in the Standing Forward Fold Pose can prevent students from overstretching their hamstrings.
How to find a class
Yoga is a low-impact, relaxing workout that improves balance and flexibility, relieves aches and pains, and boosts energy. It can even help reduce stress, according to a recent study.
Beginners can find a variety of classes to choose from. A class designed for beginners, like Yin or Restorative, is slow and meditative, while a Vinyasa or Bikram class incorporates movements that are linked with synchronized breath.
If you are concerned about keeping up with the class, don’t be afraid to let your instructor know that this is your first class. She or he may offer adjustments and modifications to make the practice more accessible for you.
It’s also a good idea to try out different studios and instructors before making a decision, as each has its own style and vibe. The goal is to find a class that focuses on self-kindness and feels safe for you. You may even find that a class you don’t initially connect with becomes a great fit later on.
What to wear
As you prepare for your first yoga class, the main thing to remember is to wear comfortable clothing that will allow you to stretch and move easily. It is also important to find a style of clothing that suits your body type and level of modesty.
Choose a breathable fabric that will manage your sweat during class. Cotton and thick fabrics aren’t ideal since they trap heat and moisture and can cause discomfort. A tank top or a t-shirt with a snug fit will work best. Baggy shirts will slide down during poses and may expose parts of your body you may prefer to keep covered.
Wear tights or yoga pants that are comfortable and stretchy. Avoid jeans or other restrictive pants. Choose leggings that are made of a fabric that will wick away moisture to help you stay cool and dry. Also, consider choosing a pair of workout shoes that are lightweight and have a sticky sole to assist you in gripping the floor during various postures.
What to expect
There are many different types of yoga, and it can be hard to know what to expect when you’re just getting started. The best way to get started is with a beginner’s class designed for those new to the practice.
Look for classes that move at a slow pace, with lots of verbal cues to help beginners understand what the instructor wants them to do. It’s also important to learn that you may not be able to do every pose the first time, or even the second or third. It’s okay to come back to child’s pose, or whatever is most comfortable for you.
Most classes will start and end with a meditation, and you may be asked to set an intention. This can be anything you want, like “peace”, “kindness” or “acceptance”. It’s helpful to have this in mind as you go through the class to help you stay focused and calm throughout. You may hear a lot of “om-ing” during your practice, which is the universal sound of peace.
Breathing
Yogic breathing, known as pranayama, is integral to the practice and can be helpful in calming the mind. Practitioners have long praised the benefits of yogic breathing for its effects on blood pressure, emotional regulation, and cognitive function. But not all yogic breathing techniques have scientific evidence backing them up, and it’s best to use the guidance of a trained yoga instructor for anything beyond basic inhalations and exhalations.
Inhale through your nose, filling the chest and lungs to a comfortable capacity, then exhale slowly through your mouth, contracting the back of the throat into a gentle ocean sound (or just making a “haaa” noise). Repeat until you have a deep inhale and exhale that lasts five counts each.
Vinyasa yoga is a fast-paced style that moves from pose to pose in a fluid sequence, linking breath and movement for a holistic experience. Runners and other endurance athletes often enjoy this type of yoga. But even if you’re not athletic, the practice can help you strengthen and build muscle while improving your flexibility and stress management skills.