Yoga is a great exercise for beginners and anyone who wants to try it. While the gravity-defying poses on Instagram may make you think it’s not for you, you don’t need gymnast-level flexibility to begin practicing.
Find a class described as beginner, gentle, or foundational to start your practice. You can also try restorative or yin yoga classes that focus on deep relaxation and stretching for longer periods of time.
How to find a class
Yoga is a physical and mental practice that is accessible to people of all ages and fitness levels. The most important thing to consider when starting your yoga journey is finding a class that is right for you.
There are a variety of classes that cater to beginners, including yin and restorative yoga. Iyengar yoga, which focuses on the correct body alignment using props, is also a good option for newbies.
If you are unsure which class is the best fit, start by asking friends and family where they like to practice yoga. You can also look for a studio that offers beginner classes, or ask your local gym to see if they offer them.
Once you’ve found a class, try to attend it regularly to reap the benefits. However, it’s okay if your first few sessions don’t go exactly as you planned. It takes time to find a style and instructor that will inspire you to keep coming back.
What to wear
Clothing choice has a major impact on comfort and range of motion, particularly for beginners. The best yoga clothes are made from stretchy, breathable fabrics that move with the body. Look for form-fitting yoga pants, leggings, shorts or capris paired with a reasonably loose top. Women should choose a tank top or a t-shirt that fits well over a sports bra. Avoid plunging necklines that could reveal too much during a class and clingy materials that can be distracting when twisted into poses.
Wear breathable, sweat-wicking fabrics that help regulate body temperature and prevent overheating. Avoid denim jeans, pleather and plastic fabrics that trap heat and sweat next to the skin and can cause chafing during stretches. Most yoga is practiced barefoot, but beginners can start by wearing light socks to improve foot traction and stability on the mat. You can also invest in a pair of yoga toe socks, which separate the toes and allow you to be almost completely barefoot while providing a thin layer of protection.
Props
Yoga props—like blocks, straps, bolsters, and blankets—offer support, improve alignment, deepen stretches, and facilitate relaxation. When used intelligently, they make yoga accessible to people with varying levels of strength and flexibility. The practice of using these tools is not just an optional add-on; it’s a core part of yoga.
For example, placing blocks under the forearms in Table Pose helps reduce wrist pain and supports the body as it builds strength in the arms. Similarly, props help beginners avoid injury by providing support in poses that would otherwise be difficult to hold.
Beginners should use props as needed in class and over time gradually lessen their dependence on them. This will allow them to explore the postures without distraction and build stronger, more confident bodies with better body awareness.
Breathing
The breath is a crucial part of yoga. It can help to soothe the nervous system and create a sense of calm. It can also strengthen the connection between body and mind. This can be helpful for those with mental health conditions such as depression, as yoga helps to foster emotional stability.
Beginners can start with simple breathing techniques, like Ujjayi breath, which involves breathing in and out through the nose while slightly constricting the back of the throat to produce a gentle hissing sound. Other techniques include deep diaphragmatic breathing, which stimulates the vagus nerve and triggers a relaxation response.
More advanced pranayama techniques, such as Kapalabhati Breath, involve rapid exhalation to cleanse the body and energize the central nervous system. This is believed to balance the two hemispheres of the brain and unblock the energy channels known as nadis that flow throughout the body. This can be challenging for beginners, but it can also lead to a more heightened awareness of the body and its connection to the breath.