Yoga improves muscle tone, strength and flexibility while promoting physical and mental wellness. It’s a great way to relax after a stressful day and prime your body for a restful night’s sleep.
Some types of yoga are more challenging than others, but even a beginner can join in with a little preparation. Here are ten basics that you’ll need before joining your first yoga class.
Beginner’s Mat
Your yoga mat is a key piece of equipment for your practice. It creates traction and keeps your hands and feet from slipping, especially as you get more sweaty. It also defines your space, making it feel like your own private yoga sanctuary.
While most studios and gyms provide a mat for use, it’s best to invest in your own. It’s more hygienic and you can choose one that has a design or pattern that inspires you.
There are many types of yoga mats available, from inexpensive PVC to environmentally friendly natural rubber. The material affects the mat’s durability, grip and thickness. Thinner mats are better for those who move from pose to pose because they don’t slip. They’re also easier on the knees than a thicker mat. Most practitioners keep a yoga towel nearby to wipe away excess sweat during their session. These towels are designed with grippy nubs and are quick-drying to maintain proper hygiene.
Beginner’s Clothes
As a beginner, you will need yoga clothes that are comfortable and support your body. The clothes should also be breathable to prevent overheating. Women should wear a comfortable sports bra and loose pants or leggings that offer plenty of flexibility. For men, a short-sleeved top is ideal for keeping sweat off their body.
Yoga is a physically demanding workout, so the clothing must fit well to ensure that you move freely without any restrictions. Tight clothes will create tension in the body and distract you from the physical aspect of the practice. Jeans, for example, are not suitable for yoga.
The type of class you take will also impact the type of yoga outfit that is best for you. For instance, hatha classes tend to be slow and gentle, while vinyasa and ashtanga yoga are more vigorous. You will also want to consider whether you will be practicing at a studio or in the comfort of your own home.
Beginner’s Breathing
A big part of Hatha yoga—and any yoga style, really—is breath control. The goal is to breathe evenly and deeply to promote awareness and calmness. The key is consistency, so don’t expect immediate results; it takes time for yogic breathing to become a regular part of your day-to-day life.
During your practice, try a slow, easy yogic breathing technique like Box Breath, which helps to slow the heart rate and relaxes the muscles. Or, take it up a notch with the Humming Bee Breath, which uses a controlled inhale and exhale to quiet the mind and reduce stress.
Eventually, you’ll progress to three-part breathing, known as Full Yogic Breath. Inhale deeply, expand the belly, and fill the ribcage, then exhale slowly with the chest, lungs, and belly fully expanded—imagine each breath leaving your body like a curtain blowing in a breeze. This pranayama helps to unblock the nadis, the energy passages that carry prana (vital life force energy) throughout the body.
Beginner’s Savasana
Savasana, or Corpse Pose, is the final pose at the end of a yoga class. It is a moment of rest and relaxation where the body can return to its neutral state, allowing any physical stress and lactic acid to be released. It is also a time to reflect and meditate.
Beginner students often struggle with savasana, even if they have successfully completed all of the other poses in class. It can be hard for them to relax, especially if their minds are racing with everything that needs to get done before they leave the studio or the thought that they forgot to add parsley to the grocery list.
It is important for a teacher to provide proper savasana instructions to beginners. There are many different ways to guide students through this pose, such as a body scan or a guided meditation. Just be sure that your voice is quiet enough that the students can hear you.