Starting Practicing Yoga can seem like a daunting task, and the challenges that face beginners can be overwhelming. How do you begin an exercise practice when you’re out of shape and you’re not sure if you have the time to commit to a daily routine? The good news is that there are many ways that you can make your yoga practice work for you, even if you only have a few minutes each day to dedicate to it. We want you to be successful from the start, that’s why we’ve gathered our best tips for yoga beginners!
Yoga is a practice that connects the body, breath, and mind. Practicing Yoga uses physical postures, breathing exercises, and meditation to improve overall health. Yoga was developed as a spiritual practice thousands of years ago.
Beginner Practicing Yoga Tips
The fact that you’re interested in starting a practicing yoga class is a step in the right direction. There are many ways that you can make your Practicing Yoga work for you, even if you only have a few minutes each day to dedicate to it. Use these yoga beginner tips as a jumping-off point to get started. You do not need to use all of them—allow your yoga practice to naturally grow and develop over time.
Practicing yoga offers numerous physical and mental health benefits. Whether you’re a beginner or an experienced yogi, here are some tips to enhance your yoga practice:
- Find a quality teacher
An experienced yoga instructor can provide a great deal of insight and guidance as you practice. A qualified yoga teacher can answer your questions during your class, as well as help you achieve the proper posture for each pose with individualized cues and hands-on adjustments. A great teacher should be knowledgeable yet kind, friendly, and compassionate. - Learn some poses ahead of time
Many of the asanas or poses can feel complicated, especially at first. Luckily, you can spend some time before your first class getting accustomed to the poses that you can expect to perform, such as Mountain pose, Child, Warrior 1, Sun Salutations, and so on. By learning a few of these beginner poses, you’ll feel more confident and ready to take part in your class. - Wear comfortable clothing
The right clothes can make a world of difference in class. Ideally, you’ll want to select a supportive top and yoga pants made from breathable materials with moisture-wicking features. For cooler weather, you may want to invest in thermal athletic gear you can easily layer to stay warm. - Use a clean non-slip mat
A yoga mat allows you to work through your routine without worrying about slipping in the poses. It also provides padding for your joints, especially your wrists and knees. Make sure you choose a mat with enough stickiness or grip to hold your hands and feet in place. Also, clean your mat regularly to maintain its traction and prevent unpleasant smells. - Modify for your body and needs
Particularly at the beginning, Practicing Yoga will be difficult to accomplish every pose covered in your class. If you find that you’re having trouble, your instructor can help you find ways to make it easier on your body. Don’t be afraid to use blocks, straps, or blankets to make the practice easier for your body. - Begin where you are
Yoga is a transformative journey meant to lead you towards some type of goal, whether that goal is less stress, better health, or inner peace. Knowing where you are can help you know where to begin and take your first steps toward your goal. Consider reaching out to a local studio for recommendations and guidance for your level of experience and fitness. - Avoid making comparisons
Because yoga is your journey, there is no point in checking out someone else’s progress for the sake of comparing and judging yourself to them. You can draw motivation, appreciation, and inspiration from their bodies’ capabilities; however, don’t beat yourself up if you aren’t at that point yet. Regular practice will help you get there. - Go slow
Don’t rush yourself through each pose or the class. Yoga is purposeful, mindful, and fluid. By moving slowly, you can continue to make sustainable progress as you practice. Also, it can help prevent injury, boost your mindfulness, and improve your overall concentration. - Focus on your foundation
Much like the foundation of a building, your hands and feet form the foundation of your body. Your body depends on having a strong and steady foundation to properly hold the poses. Pay attention to the way your hands and feet are positioned and spread your fingertips and toes to build a firm base of support. - Stay hydrated
Hydration is crucial, regardless of the form of exercise you’ve chosen. While it isn’t recommended to drink during yoga, there are some ways that you can stay hydrated throughout your practice. About an hour before class, for instance, start sipping a 16-ounce bottle of water. Drink another 20 ounces after you’ve finished your yoga class to replace fluids - Remove distractions
Worries, to-do lists, and smartphone notifications all need to be set aside for a successful session. Write down your to-do list before your practice and turn your phone off. Shift your focus away from worries and instead focus on your breath, body, and intentions while practicing. - Set an intention
Setting intentions for your yoga classes can help you feel motivated to work towards your goals. An intention is a purpose for your practice, which can change for each session if you prefer. Your intention is a tool to focus your mind away from thoughts and distractions, towards feelings of peace, kindness, acceptance, or whatever else you feel is needed in your life. - Breathe
The flow of your breath is essential in yoga classes. By breathing slowly and deeply throughout your routine, you increase circulation and reduce stress while stimulating your mind and body. Yogic breathing helps reduce the risk of injury, allowing your body to relax as it moves through different poses. - Eat mindfully
Be mindful of your eating habits, particularly if you prefer to eat before your yoga class. If you’re hungry, a light snack can help you fuel up for your class. Many people prefer to snack on small portions of almonds, fiber-packed fruits, or sports bars. Avoid greasy or garlicky foods before your class. Try not to eat anything 2-3 hours before class otherwise, you’ll feel some discomfort in poses that put pressure on your belly. - Respect your body’s limits
Discovering and knowing your physical and mental limits is vital to succeeding in yoga. Listen to your body as you stretch, move, and breathe. If you have trouble breathing or experience pain, adjust the pose until you can do it without struggling. Also, keep in mind that some poses shouldn’t be attempted for those with certain conditions, such as injury, pregnancy, and chronic illness. - Cultivate a sense of humor
Having a healthy sense of humor can help you navigate moments when you feel uncomfortable, awkward, or even embarrassed when trying out new yoga poses. Keep in mind that there is no pressure to be perfect as you move through different postures. Smiling and internally laughing during yoga classes can help you remain relaxed and calm which will encourage success and prevent unnecessary suffering. - Savor Shavasana
Shavasana, the final relaxation pose, might be the most difficult posture in the class. Many of us are accustomed to being constantly active and busy, and lying still with our thoughts and feelings, can be a challenging experience. Practicing Yoga shifts your attention to the sensations of your body relaxing and consciously working on releasing stress and tension during the pose. - Maintain a regular yoga practice
Frequent short practices will be more effective than fewer longer ones. Just a few poses for 15-30 minutes a day can have a very beneficial impact on your physical, emotional, and mental well-being. You can achieve many more benefits from daily discipline, and you will also boost your learning and mastery of the practice.
Why Practicing Yoga?
Students practice yoga because it helps them feel better about themselves. There are many amazing benefits of yoga—it makes us stronger, calmer, happier, healthier, and more flexible. Practicing Yoga also gives us a chance to connect with our bodies, minds, and spirits in ways that no other physical activity does. A regular yoga practice allows us to explore parts of ourselves that we might otherwise ignore. It provides a safe space where we can try new things, fail, and try again. It teaches us patience, perseverance, balance, and humility.
Students and yoga teachers report multiple reasons for adopting and maintaining a regular yoga practice. Most yoga practitioners begin by adopting the practice of yoga for exercise and stress relief but later discover other reasons, such as relaxation, flexibility, improved health, reduced depression, and anxiety relief. For many, the primary reason for maintaining a yoga practice is spirituality.
Top Health Benefits of Practicing Yoga
Yoga is an ancient form of exercise and meditation and an important source of health and wellness. Ideally practiced daily, yoga can connect the body, mind and soul in a way that has existed for centuries. Practicing yoga offers a wide range of physical, mental, and emotional benefits. Here are the top health reasons you might want to roll out the Practicing Yoga mat and stretch those muscles.
- Improves Flexibility: Regular Practicing Yoga helps improve flexibility by gradually stretching muscles, ligaments, and tendons. This can enhance your range of motion and reduce the risk of injuries.
- Increases Strength: Many yoga poses require supporting your body weight in various positions, which helps build and tone muscles. It provides a balanced form of strength training.
- Perfects your posture: Your head is like a bowling ball—big, round, and heavy. When it’s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. Fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.
- Boosts Respiratory Function: The focus on deep, mindful breathing in yoga can improve lung capacity, respiratory function, and overall lung health. Pranayama (breath control) exercises are integral to many yoga practices.
- Promotes Cardiovascular Health: Some forms of yoga, such as Vinyasa and Ashtanga, involve continuous movement and can contribute to cardiovascular health by improving circulation and heart function.
- Reduces Stress and Anxiety: Yoga emphasizes relaxation and mindfulness, which can help reduce stress and anxiety. The practice often includes meditation and deep-breathing techniques that promote a sense of calm and mental clarity.
- Enhances Mental Focus and Concentration: The combination of physical postures, breath control, and meditation in yoga can improve concentration, cognitive function, and mental clarity. It’s a practice that encourages mindfulness and being present in the moment.
- Aids in Weight Management: Certain styles of yoga, such as Power Yoga or hot yoga, can contribute to weight loss and weight management by increasing metabolism and promoting calorie burning.
- Improves Balance and Coordination: Yoga poses often involve balancing on one leg or holding positions that challenge coordination. Regular practice can enhance overall balance and stability.
- Alleviates Pain: Yoga can be effective in managing and reducing chronic pain, such as lower back pain, arthritis, and headaches. It promotes relaxation and flexibility, easing tension in muscles and joints.
- Fosters Emotional Well-being: Yoga is known for its positive impact on emotional well-being. It can help reduce symptoms of depression, improve mood, and contribute to an overall sense of happiness and contentment.
- Builds Mind-Body Awareness: Yoga encourages a deep connection between the mind and body. Practitioners often become more aware of their bodies, sensations, and emotions, fostering a holistic approach to health.
- Builds muscle strength: Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.
FAQ:
What does practicing yoga mean?
Yoga is an ancient practice that involves physical poses, concentration, and deep breathing. This regular Practicing Yoga can promote endurance, strength, calmness, flexibility, and well-being. Yoga is now a popular form of exercise around the world.
What do you call a person who practices yoga?
A yogi is a practitioner of Yoga, including a sannyasin or practitioner of meditation in Indian religions. The feminine form, sometimes used in English, is yogini.
What are the golden rules of yoga?
The first of the 8 limbs of yoga, Yama, deals with one’s ethical standards and sense of integrity, focusing on our behavior and how we conduct ourselves in life. Yamas are universal practices that relate best to what we know as the Golden Rule, “Do unto others as you would have them do unto you.”
What are the 5 principles of Practicing Yoga?
Along with being a way of life, it is also considered a practical science with five principles forming its core:
- Proper Exercises (Asanas)
- Proper Breathing (Pranayama)
- Proper Relaxation.
- Proper Diet and Nutrition.
- Meditation and Positive Thinking.
In conclusion
It’s important to note that individual experiences with yoga may vary, and the benefits can depend on factors such as the style of Practicing Yoga, the frequency of practice, and the individual’s health condition. Additionally, consulting with a healthcare professional before starting a new exercise routine, especially for individuals with pre-existing health concerns, is advisable.
Now that you have a good idea of where to begin, yoga can become a part of your life. It’s a wonderful way to increase flexibility and strength, reduce stress, and become more balanced in all aspects of your life. Like any exercise, some challenges come with practicing yoga that can prevent beginners from getting into the groove of things.
Hopefully, this list of suggestions and tips will help you ease into the routine and boost your success no matter what style of yoga you pursue. For further help with getting started, check out our extensive Yoga for Beginners section! Remember that yoga is a personal journey, and it’s more about the process than the result. Enjoy the physical and mental benefits that come with a consistent and mindful yoga practice.
