Have you been thinking about yoga but don't know how to start? Read this article to find some tips and words of encouragement for beginners.
Depending on where you got the idea of doing yoga - images of bendy people on social media or your friend mentioning how meditation helped them to get more grounded and focused, you may have some reservations about starting yoga. You may be asking yourself some (or all!) of these questions. Am I bendy enough to get into these shapes? Is my mind calm enough to handle the meditation part of practice? Do I need to be a part of the studio? Am I strong enough to handle this? Is having my head down bad for my health?
Whatever your hesitations, let's take a look at some tips that will help guide you in finding your own practice.
Tip #1 - Remember that yoga is not about a shape or a pose
I got into yoga obsessing over a handstand. I started jumping on my hands every single day, suffering from a wrist pain because of all the crazy planks I was doing to improve my upper body strength. When I was in a yoga class, I often looked around finding someone "good at yoga," comparing their flexible body to my "piece of wood" one. If I found someone less strong, on the contrary, it lifted me up, making me feel a bit better about my "yoga skills."
I learned this way later in my practice, and if there's one thing a beginner yogi should know is this:
Yoga is not about a certain shape. Sure, with regular practice, you will get stronger and more flexible, but it's not what the real yoga practice is about. Instead, it's about quieting down your restless mind and balancing your nervous system. Consider a healthier and fitter body that is able to get into a pretzel to be a nice bonus and enjoy the process!
You may also never be able to get into a pretzel, and that's ok. Think about this: do you think flexibility is all it takes to be happy? If this was true, you'd never see a sad gymnast or a ballet dancer. With yoga, you'll find much greater benefits than getting into a split.
"The ultimate power of yoga lies beyond what the eyes can see" – Max Strom
Tip #2 - Be consistent
Commit to practicing six times a week. It does seem like a big commitment, but to truly feel the benefits and transform yourself, you need to get on your mat every day. Pick one day a week for full rest, but be disciplined. I don't recommend three or four times a week on purpose. If you are committed to a daily practice, you will do it no matter what. You won't have "I'll do it tomorrow attitude" when it comes to yoga.
Of course, on some days you will feel more active. Do longer sessions on those days. If you can't do an hour session, do a half hour, 15 minutes or even 5-10 minutes, but do it daily. It doesn't have to be long, picture-perfect and strenuous. Some days you will do a full hour flow, and other days, you'll hold a couple of restorative poses and breathe and that's OK.
A daily 10-minute flow will bring you more benefits than an hour-long class once a week.
Tip #3 - Learn about breathing early on in your journey
If you want to get into yoga for fitness purposes, this is especially important to you. Learn about breathing techniques early on in your practice. Link your movements to your breaths. Listen carefully when a teacher cues to raise your arms on inhales and fold down on exhales. Follow these cues and learn ujjayi pranayama.
Linking breath to movement is what sets yoga apart from a fitness workout. By focusing on your breathing, you will be stimulating your parasympathetic nervous system, learning to regulate it. This will transform your life outside of your mat as you will get more calm and focused, even under pressure.
Tip #4 - Try yoga in person
Find studios in your area. Most people are visual learners. You will learn a lot from being a room with others. There's just something about the energy of a group class. Many studios have new students specials. Sign up for a couple of weeks and attend as many different flows as you can. You will notice that you prefer a certain teaching style. You may even find your favorite teacher who will help guide your practice further.
Try this, even if you feel intimidated in a group setting.
It is not possible to be "good" or "bad" at yoga.
Any teacher will tell you that you are exactly where you're supposed to be. You will be amazed by the kindness of this community. If you happen to run into a teacher that is not kind? Try another class, don't get discouraged. I promise you that you will find a kind soul to help you in your journey.
Tip #5 - Don't be afraid to try different styles, especially the ones you think you wouldn't like
Sometimes, the things we avoid are the exact things we need the most. If you're practicing yoga for its physical benefits, consider trying something out of your comfort zone. Check out a slow flow yin class or a session fully dedicated to meditation. If you usually do restorative classes, start doing more physical flows, at least sometimes. There are many paths to take in yoga, and you may start enjoying more than one style, even if it comes as a surprise to you.
Yoga is for everyone
This is the most important thing to remember. You're not too stiff. You're not too old. You're not too sick to do some version of a yoga practice. Yoga truly is for everyone. You got this!
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