YOGA BEGINNERS GUIDE
NEW TO YOGA?
It might feel daunting to step into a studio for your first time. With all the advanced poses showcased on social and a plethora of classes to choose from, yoga might seem like it’s an exclusive club. However, this couldn’t be further from the truth. Yoga welcomes all, regardless of your current level of flexibility. In fact, the reason to do yoga isn’t because you’re flexible – it’s to become more flexible, in addition to move and breath off the mat.
COMMON QUESTIONS:
Am I flexible enough to do yoga?
Absolutely! Yoga is for everyone, regardless of flexibility levels. Yoga practice itself helps improve flexibility over time. You start where you are, and with regular practice, you’ll notice gradual improvements in your flexibility, strength & balance.
What do I need to get started?
To begin practicing yoga, you’ll need very little: a yoga mat is great to have for comfort and traction, and comfortable clothing (we won’t judge you if you choose your PJs) that allows for a full range of motion. Everything else, such as blocks or straps, can usually be provided by the studio or are optional until you decide to deepen your practice.
If you feel that you need to leave the room: It is not uncommon to experience dizziness, fatigue, or discomfort during your first yoga classes, especially if you are practicing in a warm room. It is okay to excuse yourself, and leave and return quietly, as needed.
Communicate: Let your teacher know if you are confused, are having trouble with something, or are experiencing any pain. Your teacher is here to serve you but cannot help if s/he does not know there’s an issue. A quick mention to the teacher or asking for help can be the difference between having a horrible time and being comfortable enough to focus on your practice and other students may benefit from your question!
Follow your teacher’s cues: Unless you are taking Child’s Pose in order to rest or center yourself before rejoining the class, then please follow your teacher’s cues rather than following your own sequence. If there is a pose that you feel you cannot or should not do, then please let your teacher know and s/he can provide a modification or an alternative.
If you are late: Being on time is of course optimal; however, if you arrive more than ten minutes after class has started, then it’s best to come back for another class; the first ten minutes provide centering and warming up, and joining in a class without having had this can risk injury and can also be distracting for fellow students. If you’ve arrived within the first ten minutes of class, then, if it’s OK with the teacher, please enter the studio and gather your props quietly, and choose a space for your mat that is close to the entrance so as not to distract other students. If possible, join the sequence as your teacher cues it. If there are some warm-up postures you need before you can join in the sequence, then quietly take these and join the sequence as soon as you can.
Savasana: Savasana, or Corpse pose, is generally the last pose we do in class, and consists of lying down on our mats with our bodies relaxed and our eyes closed so that we may absorb the benefits of our yoga practice. This is a very important part of yoga class, so please give yourself a full Savasana! Your teacher will let you know when it’s time to come out of the pose.
Leaving class early: Please plan to stay for the entire class. If this is not possible, then please let your teacher know before class starts, and take a short Savasana before you depart. When you leave, be mindful of your fellow students by being quiet as you collect your items, return your props, and depart the room.
How often should I practice yoga to see improvements?
For beginners, practicing 2-3 times a week can help you see improvements in flexibility, strength, and stress reduction. However, even once a week can make a difference over time. The key is regular, consistent practice.
What if I can't keep up with the class?
Yoga is a personal practice, and it’s completely normal for beginners to take their time to learn the poses. Most instructors offer modifications and emphasize that you should move at your own pace. Remember, it’s not about keeping up; it’s about your own journey and progress.
How do I choose the right type of yoga for me?
Consider what you’re looking for in a yoga practice. If relaxation and stress relief are your goals, a gentler class like Hatha or Yin might be a good start. If you’re looking for more intensity and a physical challenge, styles like Vinyasa or Power Yoga might be more suitable. Trying out a few different classes can help you find the style that resonates with you.
What if I do the poses wrong and injure myself?
It’s important to listen to your body and practice within your limits. Yoga instructors guide and offer modifications to accommodate different levels of flexibility and strength. Don’t hesitate to use props or ask for alternative poses. Remember, yoga is not about performing the perfect pose but about practicing in a way that is safe and beneficial for your body.
Will I be judged for my lack of knowledge or ability?
The yoga community is generally very welcoming and supportive. Yoga is a personal journey focused on self-improvement, not competition. Everyone was a beginner at some point, and instructors are there to guide and support you.
What are the benefits of yoga, and will it help with stress or anxiety?
Yoga offers numerous benefits, including improved flexibility, strength, better posture/balance, and increased concentration. It is also highly effective for stress and anxiety relief, thanks to its focus on breath work and meditation, promoting a calm and focused mind.
Is it normal to feel emotional during or after a yoga class?
Absolutely, it’s normal and even common. Yoga can release physical tension that’s tied to emotional stress, leading to emotional release. This is a healthy process and part of yoga’s benefit.
What if I'm not as spiritual or into meditation as others?
Yoga is a diverse practice with room for many perspectives. While some people are drawn to the spiritual and meditative aspects, others might focus more on the physical benefits. All approaches are valid, and you can tailor your practice to suit your preferences.
Do I need to know Sanskrit names for poses?
No, it’s not necessary to know the Sanskrit names for poses to practice yoga. Most instructors use common English names (maybe in combination with Sanskrit names) and demonstrate the poses, so you can follow along visually.
YOUR HANDY-DANDY YOGA TERMS GUIDE
Asana: The poses we do in yoga. Think of it as your body’s way of making shapes that feel good and help you stretch, strengthen, and chill out.
Namaste: A greeting that means “the divine in me bows to the divine in you.” It’s like saying “hey, I see you and you’re awesome,” with a bow at the end of class.
Pranayama: This is all about breathing. It’s the art of inhaling and exhaling in a way that’s so much more than just breathing—it’s about feeling alive, centered, and chill.
Savasana: Also known as corpse pose, this is everyone’s favorite part of class! It’s when you lie on your back, close your eyes, and just… let go. It’s like a mini-vacation for your brain and body.
Vinyasa: A flowy style of yoga that’s like a dance with your breath. You’ll move from one pose to another with your inhales and exhales leading the way. It’s smooth, it’s groovy, and it feels amazing.
Hatha: This is a bit of a yoga sampler platter. Hatha classes are great for beginners because they give you a taste of everything yoga has to offer at a pace that lets you really soak it all in.
Chaturanga: Think of it as a yoga push-up. It’s part of the vinyasa flow and really good for building strength. It’s challenging but satisfying.
Ujjayi Breath: Also known as “ocean breath” because of the sound it makes. It’s a way of breathing that helps you focus and keep a rhythm during your practice. Imagine fogging up a mirror with your breath, but with your mouth closed.
Yoga Props: Your Flexible Friends
Yoga Mat: This is your personal island! It’s where all the magic happens. Think of it as your soft, supportive foundation for all those awesome poses you’ll be doing.
Blocks: These are like the Lego blocks of yoga! Use them to bring the ground closer, support your balance, or deepen a stretch. They’re super versatile and great for adding stability and alignment in your poses.
Strap: Imagine having an extra long arm to help you reach your toes or any other elusive body part. That’s your yoga strap! It helps extend your reach and provides gentle guidance to deepen stretches without straining.
Bolster: Think of this as your yoga pillow. It’s there to support you in restorative poses, help you relax, and make certain poses more comfortable. Perfect for when you need a little extra softness in your practice.
Blanket: Not just for cozying up! Yoga blankets add cushioning, support, and warmth. Fold them for seated poses, roll them for a makeshift bolster, or cover up during Savasana for that cozy, snuggly feeling.
Wedge: This little slanted piece of magic can be a game-changer for those with wrist or ankle issues. It helps angle your hands or feet comfortably to reduce strain in poses that might otherwise be uncomfortable.
Wheel: This big, round prop is like a stretching dream come true. It helps open up your chest, shoulders, and back, and can add a fun, challenging twist to your practice. Perfect for deepening those backbends and exploring new poses.
Beginner Poses
CHILD’S POSE
Benefits: Helps to stretch the hips, thighs, and ankles while reducing stress and fatigue.
How to: Start on your hands and knees. Spread your knees wide while keeping your big toes touching. Sit back onto your heels. Extend your arms forward on the floor, lowering your chest between your knees. Rest your forehead on the mat and relax your entire body.
Down Dog
Benefits: Stretches the shoulders, hamstrings, calves, arches, and hands, and strengthens the arms and legs.
How to: Start on your hands and knees, with wrists under shoulders and knees under hips. Lift your hips up and back, straightening your legs to form an upside-down “V.” Press firmly into your hands, stretching your back and legs. Keep your head between your arms, looking at your feet or thighs.
Mountain Pose
Benefits: Improves posture, balance, and calms the mind.
How to: Stand with feet together, pressing evenly through your soles. Engage your leg muscles and tuck your tailbone slightly. Lift your chest up and out, extending your spine. Relax your shoulders down and back, extending your arms along the body with palms facing forward. Hold the pose, breathing deeply.
Forward Fold
Benefits: Stretches the hamstrings, calves, and hips; strengthens the thighs and knees.
How to: From Mountain Pose, exhale as you hinge at the hips to fold forward. Keep your knees slightly bent if needed, allowing your chest to rest on your thighs. Let your head hang freely, releasing tension in your neck and shoulders.
Butterfly
Benefits: Stretches the inner thighs, groins, and knees.
How to: Sit with your spine straight and legs extended in front of you. Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides. Hold your feet or ankles, and gently use your elbows to press your knees down towards the floor. Keep your spine long and chest open.
Cat
Benefits: Warms up the spine and relieves back and neck tension.
How to: Start on your hands and knees in a “tabletop” position. For Cat Pose: Round your spine towards the ceiling, tucking your chin to your chest.
COW
Benefits: Same as CAT
How to: For Cow Pose: Arch your back, lifting your head and tailbone towards the sky.
Alternate between Cat and Cow for a gentle spinal flow.
TREE
Benefits: Enhances balance, strengthens legs and spine, improves focus.
How to: From Mountain Pose, shift your weight to one foot. Place the other foot on your inner thigh or calf, avoiding the knee. Keep your hips square. Press your palms together at your chest or anchor using a wall. Hold this position with steady breaths for 30 seconds to a minute, then switch sides.