Yoga can improve muscle tone, flexibility and balance, reduce stress and lower blood pressure. It also helps with weight loss, sleep, pain management and injury prevention.
But if you’re new to yoga, it can be overwhelming trying to figure out where to start. This guide for beginners will help you get started on your journey.
Know Your Limitations
For many newbies, the idea of a yoga class is enough to make them squirm. They see gravity-defying poses and hear friends rave about their experiences, but the thought of joining a class seems so daunting, it’s easy to put off trying this ancient practice that can quiet the mind and strengthen the body-mind connection.
The good news is, you don’t need to be a gymnast-level flexible person to start a yoga practice. Yoga can help beginners build strength and flexibility, and even the most advanced yogis use props (like blankets and pillows) to help them modify poses. It’s also important to remember that while yoga can be challenging, it should never feel painful. If a pose causes pain, this is your body’s signal to stop.
Beginners can find a class that meets their needs and level of experience, and they can work with a teacher to learn how to modify poses to make them safe and comfortable. Practicing yoga with proper technique can help to improve balance, strength and posture, and it can reduce stress and anxiety. It can also help people with high blood pressure and heart disease, and it can relieve back and neck pain, as well as knee osteoarthritis and tension-type headaches.
Anyone interested in starting a yoga practice should talk to their health care provider to discuss it and learn whether this activity is right for them. It’s also important to avoid replacing conventional health care with yoga or postponing medical attention for a condition that can’t be managed with physical exercise.
Take It Slow
Taking your first steps onto a yoga mat can feel intimidating, but don’t let that stop you from exploring the physical and mental benefits of this ancient practice. Whether you’re ready to establish a regular yoga practice, or simply interested in learning more about it, there are countless resources that can support your journey.
Yoga has been shown to help strengthen and tone muscles, increase flexibility, reduce stress, and improve sleep and overall well-being. It’s also a great way to get outside and be active, which is especially important for people with conditions like heart disease, depression, and diabetes, as regular activity can help prevent or manage these issues.
Beginners can benefit from starting with a class that focuses on the basics, such as poses that work to strengthen and stretch the body. The key is to start small, and build up to more challenging postures as your strength and confidence improve.
The goal of yoga is to connect the mind and body, and breathing deeply is a central part of this connection. Beginners should be sure to focus on their breath during each pose, and listen for the cues from their instructor regarding when it’s time to inhale or exhale. Chicago’s rise in trendiness in yoga can be a good location for you to express yourself in yoga.
A common myth about yoga is that you need to buy special clothing to do it, but this couldn’t be further from the truth. You can start your yoga journey in whatever comfortable clothing you have on hand, whether that’s leggings and a sports bra or your favorite pair of pajamas. As you move through your classes, you may decide to invest in a yoga mat and some props, such as blocks, to help you maintain proper form.
Breathe Deeply
Yoga is more than just exercise; it is a system of breath, movement and meditation. The ancient yogis developed many different types of rhythmic deep breathing techniques that can have positive effects on the mind and body. This type of breathing is called pranayama. It can help to decrease stress, increase calmness, and reduce pain.
It is also believed that yogic breathing can help improve heart health, lower blood pressure and increase flexibility. In addition, it can help with weight loss, insomnia and a range of physical ailments such as back pain, neck pain, joint pain and knee osteoarthritis.
A beginner yoga class will likely start with some gentle stretches or postures and some deep breathing exercises. The yogis may then move through a series of sun salutations (or poses) to warm up the spine and muscles. Some yoga classes also include a short meditation and some breathing exercises designed to help you relax at the end of the practice.
While it is important to know your limits and never push yourself too far, a good beginner yoga class should also be fun and relaxing. It is a time for you to let go of the stress and worries of your everyday life and just enjoy yourself in the moment. It is a great way to strengthen the mind-body connection and to develop mindfulness.
There are many free online yoga classes that you can try to get a feel for what a beginners class is like. You can also find a local yoga studio near you that has classes for beginners. Many yoga instructors will be happy to work with you and provide guidance and support as you learn the basics of the practice.
Be Patient
Adding yoga to your routine is a great way to improve balance, flexibility, and strength—but it takes time and patience. When starting out, aim to practice for a few times a week, for 30 minutes each session. As with any new exercise, it’s important to warm up and stretch before beginning your workout.
It’s also helpful to find a class that is designed for beginners. This will help you get a feel for the poses and how they work together in a flow.
Once you’ve gotten comfortable with the basics, you can move on to more challenging poses and flows. Beginners should stick with slow yoga classes and avoid attempting any inversions or arm balances until they have developed enough strength and balance.
Continuing to practice poses outside of class is also a good idea, especially if you have back pain or other health issues. For instance, if you’ve been battling back pain, consider trying the simple pose cat-cow, which is an effective stretch for strengthening the back and improving balance. This pose is especially useful if you have sciatic nerve pain, says Rayburn.
Another beginner yoga pose that can help improve balance is plank, which strengthens the core and provides a foundation for advanced poses. It’s also an excellent pose to work on if you have any shoulder, knee, or hip issues. Start by lying in table-top position, placing hands directly under shoulders and knees under hips. Then lift chest a few inches off the floor and press shoulders away from ears. Repeat for 5 full breaths.
Listen to Your Body
When you’re first starting yoga, it’s important to listen to your body. If you feel uncomfortable or sore, it’s likely for a good reason. It might mean you need to take a break from the poses, or perhaps you’re exercising too much. Try taking a few minutes to rest and relax before continuing your class.
Your body also gives you cues about your mental health and stress levels. If you start feeling overwhelmed, it might be time to take a break from the mat and seek out another stress-relieving activity like meditation or walking outside. Listening to your body can help you avoid injuries and manage your health and well-being.
If you have a chronic health condition, it’s important to let your instructor know before class begins. Yoga instructors have training in helping students with a variety of conditions, and they can often modify the poses to help you practice safely. You should also let your instructor know if you have any pain or injury, so they can offer suggestions for how to move through the poses without putting strain on your body.
In yoga, you’ll find plenty of stretches to open the back and hips, and postures to strengthen your core. A few beginner poses to add to your routine include bridge pose, which helps counteract hours of sedentary activity by strengthening the hips, quads, calves, and shoulders; and seated forward bend, which loosens the hamstrings that can get tight from sitting all day. Aim to hold each pose for five full breaths. You can use a chair or props to support yourself in the pose, as needed.
About Author
