Practicing yoga just a few times per week can improve your flexibility, balance and inner peace. Taking a beginner class at your local studio is the best way to start your practice.
Look for classes that are labeled as gentle, beginner or restorative. Then find an instructor you trust and feel comfortable with.
1. Know Your Limits
Some newcomers to yoga are intimidated by images of super-flexible young people touching their toes or balancing on one leg, and they assume that the practice is out of their league. But that’s not necessarily true.
It’s important for beginners to pick a class geared for their level, says Barr. She recommends starting with a slow flow or a restorative class (yoga that takes place mostly on the floor).
In class, be sure to let your teacher know you’re a beginner and disclose any injuries or health conditions. They can advise you against poses that may aggravate them and provide props for you (like blocks, straps or blankets) if necessary.
It’s also a good idea to wear comfortable clothes that are loose enough to allow movement. Yoga pants are popular, but sweatpants or a sweat-wicking workout top is fine, too. Having a mat on hand is important, as is a pair of sticky socks or a towel to avoid sliding in class.
2. Listen to Your Body
Whether you’re at a group class or doing yoga in the comfort of your own home, the most important thing is to listen to your body. Those whispers that tell you to ease up or to push further are important, as they can prevent injuries.
Yoga is a holistic practice that forces you to be more in tune with how your body feels, making it the perfect exercise for beginners. Even if you don’t feel flexible at first, a consistent yoga routine (like doing it three times a week) will improve your flexibility over time.
Make sure to talk to your instructor about any physical limitations you may have, so they can avoid using poses that would aggravate them or provide modifications for your needs. It’s also a good idea to wear comfortable clothes that allow you to move freely without feeling too snug. It’s also recommended to skip the shoes and socks, as you can move more easily when you are barefoot.
3. Wear the Right Clothes
Yoga is a gentle, mindful exercise that can help beginners gain flexibility, improve balance and feel relaxed. The benefits of yoga can also include improved posture, a stronger core and even weight loss.
To make the most of your practice, wear comfortable clothes that allow for full movement. Avoid anything too tight or restrictive, which can lead to discomfort and distract you from your practice. If you’re unsure what to wear, ask a more experienced yogi for advice.
Look for pants, tops and leggings made of breathable, stretchy fabrics that move with your body. Consider high-waisted styles that offer extra support around the core. A well-fitting sports bra is essential as well, to keep you feeling secure and prevent chafing. Finally, consider a yoga jacket or quarter-zip to help you stay warm after class.
4. Breathe
Yoga poses can be intense, and beginners need to be sure they’re breathing properly. Without the right breath, a pose can cause strain and adversely affect the body. Knowing how to breathe correctly can help you achieve the best results from a pose while also helping you relax and heal.
A great way to get in the yoga zone is to practice the Bhramari Breath, aka humming breath, which is meant to clear a buzzing mind and balance the body’s energy. To do it, sit in a comfortable position and practice taking 10 deep breaths, feeling the ribcage expand into the hands and then exhaling with the belly pushing out.
As a beginner, you’ll want to do your research before choosing a class and finding a teacher. If possible, observe a class or interview the instructor beforehand to make sure you’re taking a class that suits your level of flexibility and experience with yoga. The goal is to be able to move through poses fluidly and gracefully, not to rush into anything that’s too advanced for your abilities.