Everything You Need To Know To Start A Yoga Practice: A Guide For Beginners
Written by Michele Lyman, RYT 500
Can you relate to this image? I can’t. Sigh….
The internet and social media would have you believe that yoga is all about tall, thin, hyper-flexible women putting their body in very awkward positions. Although we have begun to shift this perspective as an industry, it still irks me to no end that most people are still turned off by yoga because they just can’t relate to these images. And these people could most likely benefit the most from yoga! The number one response I get when I say to someone, “Oh you should try yoga!” is, “I’m not flexible enough to do that.”
My response? “Exactly. That’s why you should do it.”
For a beginner, yoga can be intimidating and a bit scary. In fact, along with “I’m not flexible enough”, I also hear, “Oh I don’t know what I’m doing so I’d rather not take class.” I get it - I was once a beginner too! Today I’m going to break down exactly what you need to know so you can confidently sign up for your first class and begin to experience the health benefits of yoga.
What Is Yoga, Anyway?
The word Yoga is a Sanskrit word that means “union” or “yoke” when translated to English. It is the union of your mind, body and spirit, which occurs when your emotions, actions and intelligence are in balance. As yoga became popular in the West, a variety of styles of yoga were created to meet different needs of the students. Although each has different approaches and techniques, they all work toward the same goal of finding harmony with yourself and your environment.
The most popular style of yoga in the West is “Hatha Yoga”, which creates this balance using postures, breathing and meditation techniques. The postures are designed to tone, strengthen and align the body and although they are consistent in each style, the approach to each posture can vary. The breath is directly tied to the energy in the body and acts as the bridge between the mind, body and spirit. Finally, meditation employs techniques to work towards clarity and stillness of mind. Together these three aspects of Hatha yoga help us practice being more alive and present to our experiences.
You’ll also hear that yoga is referred to as “your practice”. Yoga is an individual experience that develops over time. Although the techniques remain constant, your individual relationship to the postures, breathing and meditation methods will evolve and change over time - even day by day.
Finally, you might also notice that we sometimes speak a different language when practicing yoga. Sanskrit is the language of ancient India where yoga originated over 5,000 years ago. The ancient texts of yoga were originally written in Sanskrit, and so to pay respect to the practice, some practitioners will interchange both the Sanskrit word and the English translation when talking about yoga. For example, postures are “asanas”, breathing is “pranayama” and meditation is “dyana.” Over time these words may become familiar, but you should always feel comfortable asking for clarification if someone is using an unfamiliar term.
The Benefits of Yoga
With so many classes and techniques to choose from, it can be challenging to know where to start a yoga practice. I think it’s important to ask yourself the question, “why am I considering yoga?” If you’re someone who is interested in general health and stress reduction, you might benefit from different classes or practices than someone who is interested in enhancing athletic performance for a particular sport.
Below is a list of just a few of the potential benefits of yoga to help you improve the quality of your life.
Improves strength, balance and flexibility
Improves respiration, energy and vitality
Reduces muscle and joint pain
Encourages weight reduction
Improves athletic performance
Protection from injury
Helps to manage and decrease stress
Promotes healthy eating habits
Benefits heart health
Increases self-esteem
Potential to slow aging
Promotes better sleep
Reduces inflammation
Fights depression
Reduces anxiety
Reduces chronic pain
Prevents disease
The benefits you are looking to achieve will help guide you toward the yoga style, level and instructors that best fit your needs.
How to Practice Yoga
Below are a few tips to help you get started with your yoga practice.
Wear comfortable clothing. You want to wear breathable, comfortable clothes you can move in. Yoga is a barefoot practice, so no need to find the perfect yoga-shoe!
Use a clean non-stick yoga mat. A yoga mat allows you to practice without worrying about slipping in the postures. It will also support your joints (knees, wrists, etc.), so it’s important to find the right level of thickness for your needs. You also want to clean your mat regularly with disinfectant spray to remove any germs and prevent a smelly mat situation.
Be mindful of eating and drinking before class. You don’t want to eat a large meal or drink a lot of fluids right before a yoga practice. A full stomach and bladder will cause you discomfort during certain poses. Ideally, wait 1-3 hours after a large meal to practice yoga. If you notice you are hungry before class, choose to eat a light snack to fuel your practice.
Modify the poses for your individual needs. Please use props to support your yoga practice. Not every pose will be accessible to every student. In order to gain the most out of your practice, you want to avoid strain and work toward finding more ease. Props such as blocks, straps, blankets, bolsters or cushions are available to help you achieve the benefits of a particular pose in a way that is appropriate for your body.
Always do what feels right for you. During class, your teacher will offer a variety of movements and postures to practice. Go slow and experience how your body reacts as you move, stretch and breathe. If something doesn’t feel right in your body due to injury or pain, always feel free to modify or skip the pose. It’s ok to rest in a comfortable seat or take a moment to connect to the breath and then rejoin when the next posture is offered. Never push, strain or force a posture. Knowing your physical and mental limits is key to enjoying your yoga practice.
Some additional tips to keep in mind include:
Avoid comparisons. Yoga is not a competition with yourself or with others. No two bodies are the same - everyone has different abilities and limitations. For example, some people have a wider range of movement in their hips then others because of how their leg bone connects into their hip socket. It will look like that person is “further” into the pose than you, but they are where they need to be while you are where you need to be in order to experience benefits from the posture.
Also remember that each day you come to your mat, your body will be different. Some days your muscles will be loose and flexible and other days they will be tight. This will change the range of motion you have in each pose from day to day. Appreciate the differences and stay present with what is in the moment instead of comparing and judging yourself for what you can or can not do today.Have fun! One of my teachers always says, “If you aren’t having fun, you aren’t doing yoga!” I couldn’t agree more. Yoga should be about play. There is no pressure to practice yoga “perfectly”. The only thing to practice is staying present with what is as it unfolds! So, instead of stressing over doing a pose right or wrong, turn the corners of your mouth up and enjoy the sensations you feel as you move and breathe! Your stay relaxed and calm, which will allow your body and mind to open to all sorts of possibilities.
Never, EVER, skip Final Relaxation pose (Savasana). Final relaxation pose, or savasana, is probably one of the most difficult postures during class because it requires you to stop being active and just be. The pose is traditionally done on your back where you are asked to completely let go of any tension in the body and simply surrender to the moment. Lying still and encouraging the mind to stay present can be very challenging for a lot of people. Work through that discomfort in order to reap the benefits of your practice. It’s during final relaxation that the work you just did during your yoga practice is integrated into your body and mind so that you can go about your day with a renewed sense of calm and ease. Trust me - eventually Final Relaxation pose will be the reason why you come to class in the first place!
So there you have it! You now know the basics of yoga and what to expect during your first yoga class! Remember, you don’t have to be flexible or know what you are doing to get started. No one knows what they are doing at first! All you have to do is come with an open mind to experience something new that could relieve your stress, improve your flexibility or help prevent injury. Whatever your reason for pursuing a yoga practice, I hope you find all the joy and freedom you deserve that comes with moving, breathing and practicing being in the present moment.