Yoga is an ancient practice that brings together physical postures, breathing techniques and meditation to promote physical, mental and spiritual wellness. It’s important to find a class that is appropriate for your current fitness level and one that respects the individuality of each body.
Beginners should look for classes labeled as beginner-friendly or gentle. Also, look for a class that offers props like blocks, bolsters and straps to help students work within a range of motion safely.
Slow Flow
Slow Flow yoga is more meditative and less challenging than other, faster-paced styles. While it’s not meant to be an intense workout, it’s still a great way to build strength, flexibility and a sense of calmness.
With the time and space to move with awareness, students can explore their postures in more detail. This style often includes long holds in balancing or standing poses, which gives students the opportunity to observe how postures challenge or release over time.
In addition to building strength, a regular slow flow practice reduces the risk of injury through smooth transitions. It also helps prevent the accumulation of lactic acid by allowing your body to break down lactic acids at a slower rate. This makes it the perfect class for those with limited physical energy or those with injuries.
Yin
Yin yoga poses apply moderate stress to the connective tissue of the body, focusing on tendons, ligaments and fascia. It is a slow-paced style of yoga where poses are held for longer periods of time – typically 3-5 minutes or more.
Every pose in yin yoga will bring tension or compression to a different part of the body, for example, caterpillar or butterfly pose (pictured above) lengthens and strengthens the back muscles while compressing the hip flexors. This can cause intense physical sensations that beginners might find uncomfortable or even painful.
Yin yoga is based on the principles of Traditional Chinese Medicine and encourages a balanced flow of energy through the meridians of the body. This can lead to physical health benefits, and also has profound emotional effects.
Restorative
In restorative yoga, poses are held for extended periods of time. Classes often involve a lot of props to make sure you feel fully supported and comfortable. In some classes, the teacher may talk you through a guided meditation or play soothing music.
Unlike yin yoga, which focuses on stretching muscles and joints, restorative is a deeply relaxing practice. It activates the parasympathetic nervous system, known as the “rest and digest” part of the body, to promote deep calm and relaxation.
Restorative yoga is suitable for beginners and anyone looking to reduce stress, improve sleep or enhance their overall wellness. The practice helps the body release stored tension, which reduces the onset of chronic stress-related problems over time. It also helps heal from injuries and support those with chronic pain or illness.
Chair
Chair yoga poses can be a great addition to an existing exercise routine or for those with limited mobility. Adding it to your daily activities can build stability and strength, which can help prevent falls. It also helps improve posture and alignment.
It can also increase flexibility, improve balance and endurance, and lower stress and anxiety levels. For beginners, Minard recommends choosing a stable chair that doesn’t have arms and practicing at a comfortable pace. If you are experiencing pain or discomfort, consider speaking to a health professional. They may suggest using additional tools, such as a rolled up towel, to provide support while attempting certain poses. The most important thing is to start and stick with it! Over time, the benefits will be evident.
Gentle
Whether you’re a CrossFitter, weightlifter or runner, adding a gentle yoga practice to your regular workout will help you maintain balance and reduce stress. The slower pace of a gentle class allows you to explore stretches without overworking muscles and encourages mindfulness.
Poses in a gentle class are held for longer periods of time, allowing beginners to build strength and flexibility at their own rate. These classes are also great for those with injuries or chronic health conditions, because they provide a way to still get the health benefits of yoga. A coach can help you modify poses and ensure your safety and comfort. This is important as you begin your new yoga journey, especially if it’s not going as smoothly as you would like.