Millions of people worldwide practice yoga to strengthen and stretch the body, calm the mind and achieve inner peace. The more often you practice, the greater the physical and mental benefits.
Beginners should look for a class that is labeled as beginner or Level 1. This type of yoga moves at a slower pace and instructors can offer modifications to poses when needed.
Basics
Yoga builds strength, improves balance and flexibility and reduces stress. The National Institutes of Health notes that regular yoga practice fosters emotional resilience and promotes weight loss, healthy sleeping habits and better overall health.
Beginners should start with classes geared toward beginners or those with a slower pace. Classes like hatha, vinyasa, slow flow and restorative yoga offer a gentle workout and an opportunity to learn poses.
Regardless of the class type, yoga requires an emphasis on breath. Aim to time your inhales and exhales with the movements of each pose to improve fluidity and grace. If you can commit to practicing yoga 3-4 times per week, you’ll see improvements in your flexibility, range of motion and strength. But even more subtle benefits can be noticed as you continue to practice yoga.
Styles
Yoga can be a wonderful form of exercise that promotes physical health and mental wellbeing. The various poses and movements of the practice can be adapted to suit a variety of fitness levels, from those with limited flexibility to experienced athletes. The diverse range of benefits from consistent yoga practice includes increased strength and flexibility, a reduction in pain and inflammation from injuries and a more balanced lifestyle.
When selecting a class, it is recommended to attend beginner-friendly sessions that offer a slower pace and hands-on instruction. Beginners can also explore styles such as Iyengar, which focuses on alignment and uses props — like belts, blocks and pillow-like bolsters — to reduce the risk of injury and make poses accessible to people of all ages and fitness levels.
Equipment
Getting the right equipment can make yoga more accessible for beginners and add challenges for those looking to expand their workout. A good yoga mat is essential, and you can find affordable options at most major stores. A foam mat will work fine for most people, but if you want extra cushion, consider a Manduka pro mat, which is a favorite amongst yoga teachers.
A towel is also important for keeping the mat clean and can be used to wipe your face during the final relaxation pose, savasana. You may want to invest in a mat bag or sling to make transporting the mat easier, but this isn’t something that will cost a fortune. Other equipment you might want to keep in stock includes blocks and straps. Blocks are handy for poses where you can’t reach the ground with your hands, like Half Moon pose.
Modifications
When participating in a yoga class, it is important to listen to your body and follow the cues of the instructor. If a pose feels too challenging or uncomfortable, it is perfectly fine to take a break. This is the beauty of yoga; it allows for personal growth and exploration within a supportive environment.
For example, if your hips are very tight or if your knees are strained from previous injury, a modification for extended side angle pose (supta virasana) would be to place the palms of the hands on the thighs and not bear weight through the elbows. This decreases the stress on the shoulder and back.
Yoga is a lifelong pursuit, so it’s okay to modify poses as your body changes over time.
Clothes
The best yoga clothes for beginners are those that are easy to care for, soft and comfortable. Depending on the type of yoga, you might sweat a lot, so you’ll want to choose fabrics that wick moisture away from the skin. You’ll also need to find something that will fit your body well. For women, look for form-fitting T-shirts or tanks that won’t fall over your head during forward bending postures. Avoid itchy tags or seams, and opt for pants or leggings that cinch at the waist.
Men should opt for slim-fitting short-sleeved tops made with breathable material to keep cool. You may also want to consider a yoga sweater or jacket to help prevent the chill that’s often felt after leaving a warm yoga studio.