Yoga is more than just a physical exercise; it integrates mind, body and breath to foster a holistic lifestyle. Many yoga beginners are nervous about attending their first class, but the benefits of a regular practice far outweigh any initial discomfort.
Look for a class labeled “beginner” or “gentle.” Hot or yin classes are also good beginner options.
Basics
Yoga is a mind-body exercise that strengthens muscles and stretches the joints while calming the mind. It can be part of a fitness regimen for people of all ages and fitness levels, but beginners should take classes designed for their abilities and comfort level.
Beginners should seek out gentle or slow flow yoga classes, which emphasize ease for new yogis. Vinyasa yoga classes are more energizing, moving from one pose to another, synched with the breath. Iyengar yoga classes focus on proper alignment and use props, making it ideal for beginner yogis who want to learn the basics of poses before progressing to more challenging postures.
A regular practice can reduce stress, which is linked to many common ailments, including high blood pressure and chronic pain. A regular yoga routine can also strengthen the immune system and improve sleep quality.
Equipment
A yoga mat is the most essential piece of equipment for any yoga class. It’s important to choose one that’s comfortable and fits well. Most yoga studios provide them for you to borrow, but if you decide to buy one, look for something light and foldable so it’s easy to carry.
Beginners may also want to consider a strap to help extend their reach in poses. For example, in the pose Marichiyasana (binding hands behind the back), beginners might find it difficult to open their shoulders enough to connect both arms without over-straining. A strap provides support and eases the stress on the wrists while you work up to a full bind.
Other items that beginner yogis might want to consider include a water bottle, sports bras and a basic hair tie or headband to keep stray locks out of the eyes and face. A small air fan might also be helpful, especially if you attend hot yoga classes.
Modifications
Beginners need to know that yoga poses can be modified for their physical abilities and limitations. “Yoga is not just about doing a certain pose in a particular way, it’s also about learning to respect your body where you are at,” says Brown.
For example, if a beginner’s body cannot stretch into a forward fold without hip pain or knee discomfort, she can use a block, bolster or blanket to help her achieve the pose. This helps her to get into the posture while avoiding the pain and she can build up to doing it more and more over time.
When choosing a yoga class, it’s a good idea for beginners to check class descriptions and labels for references to props like blocks, bolsters and straps. These are often used in beginner classes to make poses more accessible. For example, placing a block in front of the foot in Pigeon Pose (Kapotasana) can help beginners reach the back of their legs with ease.
Breathing
A key component of yoga is learning to control the breath. Yogic breathing helps deliver oxygen to the body and calm the mind. This breathwork, known as pranayama, may also help reduce stress and improve sleep quality.
There are many different styles of yoga to choose from. Whether you want to relax with a slow yin class or energize yourself with Vinyasa, regular practice can help minimize stress and improve strength and flexibility.
For beginners, a Hatha yoga class can be a good starting point. This style incorporates basic poses that beginners can do in a non-competitive environment. It may take a few classes before you feel comfortable with the postures, but it’s important to be patient as you build your strength and confidence in yoga.