Yoga is a powerful physical and mental exercise. If you practice it 3-4 times per week, over time you will notice improvements in your strength, balance, flexibility, and overall wellness.
Classes that are labeled as foundational, gentle, or beginner yoga are the best options for new yogis. These classes will start with a gentle warm-up and end with seated poses and savasana.
How to Find a Yoga Class
Yoga is a holistic practice that includes physical poses, breathing exercises and meditation. It can help you develop strength, balance and flexibility. It also helps manage stress and anxiety.
When selecting a class, look for a studio that offers beginner classes. These classes should be accessible and inclusive. They should offer a welcoming environment free of judgment and competition, so beginners can progress at their own pace.
You should always work under the supervision of a qualified instructor. If you have a health condition, such as sciatica, talk to your doctor before taking up yoga. It’s important that you avoid certain yoga poses, such as headstands and the Lotus Pose, and hot yoga classes, which may increase your risk of overheating or dehydration. You should also speak to your doctor or yoga instructor about any preexisting injuries or health conditions that you have. They can recommend modifications that will keep you safe while you practice.
The Basics
Whether you’re looking for a relaxing, restorative practice or an intense workout that gets your heart pumping, yoga has something to offer everyone. It can help minimize stress, improve strength and flexibility, and even correct posture.
For beginners, the most important thing is finding a class that’s suitable for their level of fitness and physical limitations. Look for an instructor that specializes in teaching beginners and mention any injuries or issues when signing up.
Once you find a suitable class, remember that consistency is key when it comes to yoga for beginners. Practicing at least 3 times a week will provide the most noticeable improvements in your flexibility, balance and overall sense of well-being. You can also experience the benefits of yoga with less frequent sessions, but you’ll likely have to work harder to achieve them.
The Equipment You Need
While it might be tempting to go shopping for yoga gear, it’s really not necessary. Just wear comfortable, stretchy clothes that allow you to move freely and easily. That means yoga pants, sweatpants, a fitted t-shirt or tank top, and a basic sports bra. If you have long hair, consider a simple hair tie to keep it out of your face and out of your eyes.
Yoga props, such as bolsters, blocks, and straps, help support your body during poses. If you see a class described as “supportive,” it is likely beginner-friendly and will utilize these tools.
Some types of yoga, like Yin and kundalini, are slow-paced and incorporate the use of props to deepen your stretches. This can be helpful for beginners to ensure that the stretches don’t feel too challenging. It’s also a great way to get used to the breathing and meditation aspects of yoga. This is an integral part of the practice, and helps you develop a mind-body connection.
The Pose List
As a beginner, you’ll want to learn the basic yoga poses that will help you build confidence and strength before taking on more challenging postures. While these yoga basics may seem simple, there is a lot going on in each pose.
For example, Mountain Pose may look simple, but it strengthens the legs and helps with balance and posture. Child’s Pose is a resting position that stretches the hips, thighs, and legs and relaxes the mind. It’s a wonderful position for beginners to feel comfortable in.
If you are a beginner, it’s important to choose the right style of yoga for your needs and physical limitations. Arrive early to an in-person class and let the instructor know that you’re a beginner so they can help you avoid injuries and take time to modify poses as needed. You also might consider starting with a Yin class or Kundalini, which are slower-paced styles that focus on breathing and relaxation.