If you are new to yoga, it is important to find beginner-friendly classes. Look for classes that include the words beginner, gentle, or foundational.
Beginners can benefit from a regular practice of yoga by experiencing improved flexibility, strength and balance. It can also reduce stress, boost energy levels and provide mental clarity.
What Is Yoga?
Yoga is a system of physical postures, breathing techniques and meditation. In some cases, it can help improve flexibility, balance, strength, energy and stress management. Yoga is an accessible practice for almost everyone. You can do it no matter how old you are, how much you weigh, your level of fitness or whether you have a medical condition.
Beginners often think they need gymnast-like flexibility to try yoga, but you don’t. Whether you choose to take classes at your local gym, a community yoga center or in a private studio, the most important thing is consistency.
You’ll hear instructors use Sanskrit terms, but you don’t need to brush up on this ancient language before taking your first class. Most of the time, teachers will use English translations, and you can always ask your instructor to explain a new word or pose. You may also notice that some poses are referred to as restorative or vinyasa.
Basic Asanas
Yoga can feel like a complex practice at first. But it doesn’t have to be that way. The postures, or asanas, that beginners learn are simple and familiar to most people. In fact, you probably did one in the morning when you woke up and stretched your arms over head. Yoga is a lifelong pursuit, so it’s important to ease into poses gradually.
Sitting cross-legged, with one leg raised over the other, in the seated half moon pose (Supta Baddha Konasana) relaxes the back and opens up the chest and shoulders. It also helps strengthen the knees and hamstrings, improves flexibility in the hips and core, and calms the mind.
From downward-facing dog, a supine pose, start by placing the hands under the shoulders and knees under the feet. This posture lengthens and decompresses the spine, and stretches the hamstrings and arms, says Monal. It also strengthens the core and shoulders and teaches you to breathe with your whole body.
Intermediate Asanas
Once a beginner has mastered basic yoga poses, it’s time to explore intermediate asanas. These are a bit more challenging and can build strength in the wrists, hands, elbows and abdominal muscles. They also require more flexibility and balance to maintain.
It’s important to progress wisely from beginner to intermediate yoga poses as too many advanced postures can lead to injuries. Whether it’s deeper hip opening, peak pose yoga sequences or intense core strength that’s being sought, these more difficult postures can add challenge and excitement to a practice.
The benefits of these postures are numerous, ranging from relieving stress to helping with weight loss and improving digestion. Discover more advanced asanas with our 30-Day Yoga Challenge.
Advanced Asanas
Incorporating advanced poses in yoga offers a challenging, but incredibly rewarding way to enhance physical strength, flexibility and focus. Including these postures in a routine, under the guidance of a qualified instructor can be extremely beneficial for both novice and experienced yogis.
Poses categorized as advanced include backbends, twists and arm balances. These poses are often used toward the end of a class to challenge the body, building endurance and requiring mental grit.
Advanced poses are also more difficult to achieve than they initially look. For example, the stunning crow pose requires a combination of strength, balance and concentration, as well as a willingness to fall on your face! If you’re ready to try advanced yoga poses, be sure to warm up, practice slowly and take your time. And always seek the guidance of a qualified yoga teacher to ensure your safety and success. Good luck!