Yoga For Beginners

Yoga can be an amazing way to re-energize and re-focus, but it’s important to start slow. Find a class that is small and geared toward beginners to help you avoid injury.

Child pose is a gentle resting pose that helps stretch the hips and thighs and can calm the mind and relieve stress.

What to Wear

You should always wear comfortable clothes to a yoga class, but there are a variety of stylish outfits that can work for this exercise. A fun patterned pair of yoga pants or shorts paired with a funky strappy top will turn heads in your class without breaking the bank. Just make sure that the outfit you choose is stretchy and snug enough to move in, and that it fits well.

You will probably sweat quite a bit in a yoga class, so it’s important to wear breathable fabrics like polyester or spandex that help your body release the heat and moisture. Avoid cotton, which holds the moisture and can leave you feeling damp, chafed, or chilled as soon as your workout finishes. It’s also a good idea to pack a sweater or jacket in case you need it when leaving the hot, sweaty room after class. In addition, you should bring a towel for your mat, water to drink, and a pair of light-weight, comfortable shoes.


Pranayama (breathwork) is an important component of yoga and can help beginners achieve many benefits. It helps a beginner’s body acclimate to moving and stretches the muscles and joints, which reduces pain over time and increases range of motion.

Practicing the Ujjayi breath can help a newbie learn how to coordinate their inhales and exhales. It also helps build strength in the lungs and improves sleep quality.

The Humming Bee Breath, or Bhumari, is another deep breathing exercise that helps clear a buzzing mind and balances the body’s circulation and vata energy. This practice is especially good for insomnia and anxiety. Sit in a relaxed, seated position and breathe deeply, filling the belly with air for four counts. Then, inhale and make a soft humming sound as you exhale. Repeat this 10 times to help calm a busy mind. This is also a great breath to do before bed. This practice is safe for everyone, but it’s best to practice under the guidance of a trained instructor.

Getting Started

Yoga can be practiced in-person at a studio, gym, or recreation center, as well as at home with online classes. When looking for your first class, it’s important to find one that is appropriate for beginners and people of all ages and physical abilities. Ideally, take a non-heated yoga class that offers foundational poses, such as restorative or vinyasa yoga. It’s also important to let the instructor know you’re a beginner so they can provide hands-on guidance and modify poses to suit your capability.

Yoga is a great way to strengthen your muscles and increase your flexibility. The key to achieving these benefits is consistency. Start small and work up to practicing yoga three to five times a week. Yoga etiquette also involves being mindful of others in the class, such as helping to hold a pose for someone who needs assistance or making sure the room is clear when the final relaxation (savasana) occurs.

Finding a Class

Yoga is such a versatile practice that it can be tailored to all levels of ability. Whether you’re brand new to the sport or simply looking for a way to relax and reduce stress, finding the right class is important.

When searching for classes, look for words like “beginner,” “all-levels” and “introduction” to find a class that’s best suited for your abilities. You can also check a studio’s website for descriptions of each class to help you make a decision.

Once you’ve found a class, try to stick with it. Yoga is a cumulative exercise, so practicing regularly will help you develop your skills and become more confident in the poses. Plus, consistency will help you reap more benefits, such as lower blood pressure, reduced stress and improved sleep quality. Getting to know your instructor can also be helpful as you move through the class. Check out their teaching style, what type of music they play and what props are provided before making a decision.