You don’t need gymnast-level flexibility to give yoga a try. But you should always listen to your body and never push yourself too hard.
Beginners should consider a style that emphasizes movement synchronized with breath, such as Hatha or Vinyasa. Iyengar, a slow-paced style, may also be helpful for beginners.
1. Know Your Limitations
If you’re not used to exercising, yoga poses can feel uncomfortable at first. If the instructor calls out instructions you don’t understand, or if you feel like you are stretching beyond your limits, it is important to listen to your body and stop.
Yoga can be physically demanding, so beginners should take a beginner class or seek out an instructor who teaches at a slower pace, says Bar. Also, if you have any injuries or health concerns, let your yoga instructor know before you start the class so they can advise you on how to modify poses as needed.
Regular yoga practice builds strength, increases flexibility, helps you stay balanced, and supports joint health. Moreover, it has mental and emotional benefits, such as a reduction in stress levels and improved emotional stability.
2. Listen to Your Body
Listening to your body in yoga is about tuning into the mind-body connection and allowing the movements of the poses to bring you physical, emotional, and spiritual benefits. This is how you begin embodiment and deepening your practice.
Beginners can sometimes confuse the feeling of discomfort with pain. It is important to learn the difference between a sharp, zinging sort of pain and the kind of sensation that can tell you your body has gone too far in a pose.
You may find that you need to stop a pose if it feels like it is pulling on your nerves, or that you need to breathe more deeply to get through a difficult movement. This is how you learn and adapt your practice to your unique anatomy.
3. Be Prepared
Yoga is more than just a trendy new way to exercise, though it may appear that way from the #yoga images on Instagram. It’s a holistic practice that’s meant to bring mind, body and spirit into union.
It’s important to be prepared when you show up for a beginner yoga class, whether in person or online. A comfortable outfit that allows you to move freely and easily is key. You may also want to have some props, like a blanket or blocks, on hand.
It’s a good idea to come early for your class, as well. This will give you time to set up your mat and get settled before the beginning of class. It will help to avoid any distractions or rushing before you begin your practice.
4. Be Mindful
Mindfulness is an essential component of yogic practice. When you bring mindfulness into your practice, you become more aware of sensations in the body and the flow of breath. This awareness helps you stay present throughout the entire yoga session.
It also allows you to let go of expectations, which can cause frustration when a pose doesn’t feel right. Releasing expectations transforms poses like Downward Dog into opportunities for exploration and deeper understanding.
Mindful movement is a great alternative to seated meditation, and can help you stay engaged with your yoga practice even if you don’t enjoy sitting still. It can also be used in conjunction with other types of exercise, such as walking or cycling. Try leaving the headphones at home and bringing mindful movements into your workouts.
5. Stay Hydrated
Hydration is important for any physical activity, but it’s even more vital when practicing yoga. Staying hydrated can help prevent dehydration, reduce muscle fatigue, and enhance mental clarity and focus.
It is recommended to drink a small amount of water before class to prepare the body for movement, but avoid drinking too much water that can lead to bloating or discomfort during practice. During class, drink small sips of water as needed without disrupting the flow of the practice.
After class, continue to drink water throughout the day and eat hydrating foods like fruits and vegetables. Be sure to check your urine color for signs that you are hydrated enough, dark urine can indicate that you need to drink more water.