For beginners, yoga may seem like a complicated, intimidating practice. It’s easy to see a graceful person holding their hands above their head in Compass Pose and think, “I could never do that.”
But yoga can be accessible for anyone who wants to move their body and breathe deeply. Here’s everything you need to know about getting started with yoga for beginners.
What is Yoga?
Yoga is an ancient spiritual and physical practice that improves flexibility, strength, balance, mental health, and stress management. Yoga is also a great cardiovascular exercise, since it requires your body to move and use its own weight for resistance.
Yoga classes are generally taught through a combination of breathing exercises, stretching poses, and meditation. Many people associate yoga with its meditative and spiritual aspects, but yoga can be beneficial to anyone, regardless of their beliefs.
There are many different types of yoga, and it is important to find one that meets your needs. For beginners, this means finding a class that is not too fast-paced, and practicing regularly. Some popular styles include vinyasa, a style that moves from pose to pose in a sequence with breath-to-movement synchronization; restorative, which focuses on poses held for longer periods of time; and yoga conditioning, a mashup of yoga and high-intensity cardio. It can be challenging to form a mind-body connection, but a regular yoga practice can help you develop the skills needed for greater awareness and inner peace.
Benefits of Yoga for Beginners
Yoga is a safe and effective exercise for beginners. The physical postures and breathing techniques involved in yoga improve balance, strength, and flexibility, while also decreasing stress. Depending on the type of yoga you choose, it can even help with weight loss, back pain, or depression.
Some types of yoga focus more on breathwork than others, but all yoga is meant to be performed at your own level of comfort and ability. It’s important to start slow, and never force your body into a pose.
It’s also important to practice in comfortable clothing that you can move in easily. Avoid anything too tight or baggy, and remove your shoes before class. You’ll want to be able to move freely and without distraction, so you can concentrate on your form. Practicing with bare feet will also help you feel grounded and more present. Men may have to work harder to get into some poses since they don’t naturally have the same flexibility as women.
Types of Yoga Classes for Beginners
If you’re brand new to yoga, you may be feeling a little overwhelmed. But that’s completely normal! Remember the first time you tried a new hobby, like cooking or playing a sport–it probably felt a bit challenging and overwhelming at first.
Luckily, there are many different yoga classes that cater to beginners. Look for beginner-friendly classes categorized as gentle, hatha or vinyasa yoga, which are slower-paced practices that focus on poses linked together with a unified breath.
Yin yoga, a type of yoga that has you holding poses for several minutes at a time, is another great option for beginners as it allows for deep stretches without the need to move continuously. Additionally, look for class descriptions that mention the use of props (such as bolsters or straps) and note whether the room is warm or ambient. These details can make a big difference for beginners.
How to Find a Yoga Class for Beginners
Millions of people practice yoga to improve their physical, emotional and psychological well-being. If you’ve been practicing for a while, you may feel that the poses and postures you used to struggle with are becoming more accessible as you get stronger. However, it’s important to know when it’s time to move on from beginner classes to an advanced class that challenges your body in a new way.
When choosing a yoga class, consider the instructor’s teaching style and how comfortable you feel in their presence. Beginners often appreciate a small class size where the instructor can provide hands-on guidance. It’s also helpful to find an instructor who is open to answering questions and providing additional guidance outside of class.
If you’re unsure of which yoga class to attend, ask the experienced yogis in your life for recommendations. They’ll probably tell you to start with a Hatha yoga class, as it is the most beginner-friendly. This style of class focuses on the fundamentals, such as breath and alignment.