If you’re a beginner, the vast selection of yoga classes can be daunting. Fortunately, some classes are better suited for beginners than others.
Tadasana or mountain pose is a good beginners’ yoga pose that increases balance and strengthens the legs. It also improves respiration and promotes mindfulness. Practice this pose for 20-30 seconds.
Breathing
Yoga poses are a great way to build strength and flexibility. But, to truly reap the benefits of yoga, you need to focus on breathwork and meditation as well. Yogic breathing, known as pranayama, helps calm the fluctuations of the mind, and research has shown that it offers a wide range of health benefits.
One of the most common yoga breathing techniques is Ujjayi, which uses a diaphragmatic breath that starts in the belly and rises into the lower rib cage, then expands into the chest. Practicing this breath while imagining the sound of ocean waves can help you learn to regulate your breathing.
Another yoga breathing technique is Kapalabhati, which involves alternating the exhalation of each nostril. To do this, sit in a comfortable position and place your thumb and middle finger on the third eye and your pointer and ring fingers by your nostrils. Inhale through your left nostril, and exhale through your right. Then, repeat the cycle on the other side.
Postures
Getting comfortable with the basic poses is one of the first steps in yoga for beginners. Most yoga classes start with a sequence of standing postures to warm up and “build heat.” Then, the class moves into various backbends to stretch and strengthen the body from head to toe.
Beginners may want to skip the backbends for now, especially those with any neck or spinal issues, and focus on stretches that will ease tension in the body. For example, the Sun Salutation consists of a series of gentle forward and backbends that lubricate the spine and increase circulation.
Another great pose for beginners is Warrior 2. It helps strengthen the legs and arms and improves balance. It also opens the hips, chest and shoulders, releasing stress and anxiety, Monal says. Look for yoga classes that use a variety of props, such as blocks, bolsters and pillows, to make the poses more beginner-friendly. The duration of the class is another factor to consider; longer sessions require more endurance than many new yogis can muster, she adds.
Modifications
Yoga is a great way to get in a full-body workout without the strain on joints that comes with other exercises. It can also help improve flexibility, balance and strength.
But beginners might be intimidated by the idea of a class that requires balancing poses or going into inversions. Luckily, there are plenty of beginner-friendly styles of yoga available.
For starters, consider a hatha yoga class. This gentle practice is performed at a slow pace and emphasizes breathing techniques and postures that build both strength and flexibility.
Another option is a restorative yoga class. This meditative form of yoga is ideal for beginners and those with physical limitations. It involves a number of props and positions that help you achieve total relaxation.
Instructors
Instructors lead students through yoga poses, guiding them toward safe, effective practice. They help students understand anatomy and modify exercises based on individual needs, which can improve balance, strength, flexibility and emotional regulation. Instructors also encourage mindfulness and stress reduction techniques to promote health and wellness in their students.
As students move through beginners yoga poses, they can revert to shallow breathing, especially as they acclimate to new postures and coordinate movements. Instructors can help by reminding them of the desirable qualities of breathwork, such as a slow, steady pace, inhalations that deepen beyond the chest and a slight pause at the top and bottom of each inhalation.
Teachers can also model a gentle stretch of the hamstrings before transitioning into the final relaxation pose, called Savasana, or Corpse Pose. This is a great way to end a beginner yoga class. By being vulnerable and falling out of a pose, instructors demonstrate that everyone makes mistakes and shows students that they don’t have to be perfect to do yoga.