Yoga is a great way to minimize stress, increase balance and flexibility, and strengthen your body. But, for beginners, some poses may be challenging or even impossible.
Beginner classes provide slow-paced instruction with detailed guidance to help students build a solid foundation. Then, the rest of the practice can be up to them.
Beginner’s Guide to Breathing
When practicing yoga, beginners should focus on their breath. This is often highlighted by instructors who call out cues for when to inhale and exhale, helping students to flow with the natural rhythm of their body. The goal is to engage the diaphragm—the muscle that sits below the lungs—which allows your stomach and chest to expand and contract.
Beginners should also listen to their bodies and only attempt poses that feel comfortable. The key is to recognize the difference between pain and discomfort—pain feels hot and sharp, while discomfort is more like a nagging ache or stretch.
It’s important for beginner yogis to commit to a regular practice. It will give them a better understanding of their body and the progress they’re making. Plus, yoga has been shown to be more effective when done regularly rather than just occasionally. For the best results, try to practice at least once a week. Then, as you get more comfortable, increase your sessions to two or three times a week.
Beginner’s Guide to Postures
There are several yoga postures beginners should familiarize themselves with. While it is not a prerequisite to practice yoga, having a basic understanding of these poses will help you avoid injury as you progress through your first few classes.
For instance, mountain pose, or standing forward bend, increases strength and balance while also challenging thoracic spine extension. Beginners can start by placing their hands on the rib cage and gently pushing forward to feel a stretch in the back. If this is too hard, a student can always support themselves by coming into child’s pose or savasana.
Look for class descriptions that mention the use of props, like blocks, bolsters, or straps. This is a sign that a class will be beginner-friendly, offering modifications for every level of flexibility. Avoid long classes that require a lot of endurance, as these can be too intense for new beginners. Instead, opt for short classes to get a sense of what a yoga class is all about.
Beginner’s Guide to Props
If you’re a beginner, the yoga practice can be intimidating and you may think you need specialized equipment to get started. However, in reality, you can start at home with a mat and some basic tools, and the benefits will be the same.
You can find classes online or at a studio near you that are designed for beginners. Look for sessions that are described as foundational, gentle, or slow flow, as well as restorative and yin yoga. These classes can help you ease into new poses and stretches, and can make yoga more accessible for those who have mobility issues or are recovering from injuries.
Beginners should also consider taking a class with the option of using props, like blocks and straps. These can be helpful to make deep stretches more accessible, and allow you to stretch more fully. For example, you can use a yoga strap to reach your feet when you’re in seated forward bends.
Beginner’s Guide to the Flow
Many people think of yoga as a form of stretching and breathing, but it’s also an excellent full-body workout. It’s a great way to improve balance and strength, while strengthening the mind as well.
Practicing yoga three to five times a week can improve flexibility, balance and strength, and lead to mental clarity and inner peace. However, it’s important to know what your limits are when practicing yoga for beginners, to avoid injury or overtraining.
As a beginner, you might experience muscle soreness or tightness from moving the body in new ways, or feel bored or distracted by your yoga class. But if you listen to your body and stick with it, you’ll gradually see improvements in your practice and the benefits of yoga for beginners.