Adding yoga to your fitness routine can have significant mental and physical benefits. But for beginners, the practice can seem daunting.
It’s important to pick a class that suits your needs. Look for classes that are labeled as beginner-friendly or slow, and be sure to tell your instructor about any injuries or health issues you may have.
The Basics
Yoga is an excellent addition to any fitness routine, and beginners don’t need much in the way of equipment. You just need a mat, comfortable clothing and the comfort of a space where you can stretch. And while there’s no one-size-fits-all answer to how often you should practice, Aditi says that incorporating yoga into your routine even just once a week will help you minimize stress, improve your strength and flexibility and straighten out your posture.
While it may seem intimidating with gravity-defying poses and many class options, you don’t need gymnast-level flexibility to do yoga. Start with a class that is labeled as beginner, slow or restorative Vinyasa or Yin yoga. The instructor will guide you through poses that involve movement accompanied by deep breathing and often ends with time to relax on the floor in Corpse Pose (Savasana). Many, but not all instructors call poses by their Sanskrit names, but it’s not essential to learn them before your first class.
Preparation
Whether you are looking to improve your physical health, reduce stress or find community, yoga can be an empowering practice. Yoga is a holistic fitness practice that includes mindfulness training, strength and flexibility. It can also help reduce the effects of many diseases including high blood pressure and chronic back pain.
It’s important to choose the right style of yoga for beginners, and to let your instructor know you are new to the practice. They will be able to provide assistance and modifications to ensure you can participate safely and effectively.
Once the class begins, it’s important to stay present and listen to the instruction. It can take a little time for beginners to understand the instructor’s cues. However, don’t be hard on yourself if you don’t immediately grasp a pose. It takes a while to build muscle memory and gain confidence. Just be patient and focus on your breath. It is recommended that you wear comfortable clothing to class.
The Flow
Yoga workouts may not be as strenuous as a Bodypump(tm) class or a Zumba(r) session, but don’t be fooled — this ancient practice is still challenging. Yoga requires flexibility, balance, and coordination as well as a variety of muscles that aren’t typically exercised on a daily basis.
Your yoga instructor will likely spend the first portion of class focusing on breathing. Though breathing is something that you probably take for granted, yoga takes it to another level, with movements synchronized with your inhales and exhales.
From there, your yoga class will move into a more structured routine, depending on the style of yoga you’re practicing. Vinyasa classes will typically go through a series of poses in a predetermined sequence, while other formats like yin yoga focus less on the flow and more on holding poses for longer stretches of time. Then, you’ll often finish the class with a few minutes of Savasana (corpse pose).
Modifications
Whether you practice in a studio or at home, yoga postures can be modified to fit your body. Using props like blankets, blocks and pillows can make yoga poses accessible to all levels of flexibility and strength.
A blanket can help you get in and out of a standing forward bend like Urdhva Hastasana (Triangle pose). If you’re uncomfortable stretching your hands to the floor in Triangle, place a block on either side of your front foot to “raise the floor” for your hands so your hamstrings still enjoy a stretch.
In a balanced pose like Tree Pose or Vrikshasana, you can take one leg up to rest on the inner thigh or lower leg instead of placing it on the knee. This modification allows beginners to stay safe while building core and balance strength that will prepare them for more advanced poses.