Yoga is accessible for almost everyone, regardless of age or physical ability. And the benefits of regular practice are tremendous.
But there are several things you should know before stepping into the studio-virtual or real. Here are a few tips to get you started:……
What is Yoga?
Yoga is an ancient practice that combines physical postures with breathing techniques, meditation and yogic philosophy. It is a mind-body exercise that can help you find balance and peace in your life.
A yoga class can incorporate movement as well as non-movement elements, like breathwork and a period of quiet reflection before the final resting pose (Savasana). For beginners, it’s important to let your teacher know that you are new to the practice so they can look out for moments where students may struggle or be lost.
There are many different yoga styles, and the one that’s best for you depends on your individual needs and abilities. Iyengar yoga, for example, is an alignment-based style that helps students of all levels build strength and improve flexibility by using props like blocks, blankets and straps. Yin yoga, meanwhile, is a gentle style that includes seated and supine poses that are held for longer periods of time to access fascia, a type of connective tissue.
How to Find a Yoga Class
Yoga offers a variety of benefits for people at any fitness level. It’s important to find a class that is right for you, your health goals, and ability. You can start by searching “yoga classes near me” on Google, or you can try finding a beginner-friendly class at a local studio.
Beginner yoga classes will teach the basics of poses and stretches. These classes are great for reducing stress, strengthening the body, and improving flexibility. Beginner classes also allow the instructor to provide detailed alignment cues and are often at an ambient room temperature, so you can avoid over-exerting and potentially injuring yourself.
When choosing a class, look for words like gentle, slow flow, or hatha yoga to indicate the class is for beginners and will move at a pace you can follow. It’s also helpful to choose a class with an experienced teacher that is willing to help beginners. This will give you the opportunity to ask questions and gain confidence in your practice.
What to Wear
During yoga, your body is stretched and twisted into many different postures. It’s important to wear comfortable clothes that allow you to move and stretch freely.
You don’t need a special outfit to attend your first yoga class, although it’s a good idea to invest in some form-fitting exercise clothes if you plan on attending regularly. Look for breathable, sweat-wicking fabrics such as cotton and knitwear that are soft to the touch and absorb body sweat.
Choose a shirt or tank top that fits snugly around the shoulders and chest, which helps prevent the top from sliding down during forward bending postures and inversions. Some camisoles and yoga tank tops also come with built-in shelf bras for bust support.
Leggings are a popular choice for yoga clothing but shorts or even sweatpants work well too. Avoid wearing pants that don’t stretch, which can get tangled during movement and may interfere with the instructor’s ability to see your form.
How to Breathe
Whether you are an experienced yoga practitioner or just starting out, mastering your breath is key. Yogic breathing, called pranayama, has been shown to improve your mental and physical health in many ways. Practicing breath techniques in class and in daily life can dial down your stress levels, make you sleep better, and boost focus.
There are many different yogic breathing exercises, but they all share the same goal: to control and awaken your energy through slow, deep diaphragmatic breathing. Try ujjayi, or ocean breath, for example, which is said to build heat and enhance concentration by sounding like rolling waves. Or, try anulom vilom or alternate nostril breathing, which is known to balance the left and right sides of your brain.
Having trouble settling into a steady rhythm? Try box breathing, which is a simple yogic breathing technique: inhale for a number of counts, hold the breath at the top for the same number of counts, then exhale. Repeat the cycle for four counts.