Yoga is one of the most popular forms of exercise in the world. It’s also one of the oldest, having been practiced for more than 5,000 years!
But despite its long history and wide popularity, many people still don’t fully understand what yoga is, or how best to practice it.
| Takeaways |
|---|
| Yoga is a practice for everyone |
| Yoga can help reduce stress and increase balance |
| Yoga is beneficial for better sleep |
| Yoga poses can help to strengthen the core |
| Yoga can improve flexibility and range of motion |
| Stretching is important for overall mobility and performance |
This guide will help you unlock all the potential benefits that yoga has to offer — so let’s dive right in!
Practice On An Empty Stomach
In addition to having a practice space, you’ll need the right mindset. To get the most out of your routine, start by making sure you’ve got an empty stomach.
Ideally, this means not eating a heavy meal beforehand and avoiding food for at least one hour before practicing.
If it’s been a while since your last meal and your body is craving some fuel during practice, have some light snacks on hand like almonds or carrots that are easy to digest and won’t weigh you down during class.
Feeling stressed and unbalanced? Don’t worry, we’ve got you covered! Check out our guide on yoga for stress relief which provides helpful tips and tricks to find balance in your busy world and reduce stress levels.
Focus On Yourself (Not Anyone Around You)
Focus on yourself: While it may be tempting to compare your practice to others’, there’s no need for that especially at the beginning. Instead of worrying about what other people are doing, focus on your own progress and what has been working best for you.
Don’t worry about being perfect: A common mistake many beginners make is thinking they have to be perfect in order to get anything out of yoga. But don’t worry! Being imperfect is part of the human experience and while it may feel frustrating at first, striving toward perfection will only slow down your progress as a beginner yogi.
Don’t worry about what others think: Another common mistake beginners make is worrying too much about what others might think of them while they’re practicing yoga (or even after!).
Remember: Your practice is just between you and whatever divine presence guides your life; other people aren’t going through this experience with you – so don’t stress out if someone else isn’t doing something quite right!
| Points to Keep in Mind |
|---|
| Pay attention to your breath |
| Allow yourself to feel the poses |
| Focus on how your body is responding |
| Release any comparison to others |
| Embrace your personal journey |
Modify If You Need To
- If you feel like you need help, don’t be afraid to ask for it.
- If something is too hard, don’t be afraid to make it easier on yourself.
- Don’t let anyone tell you what your practice should look like or how long it should last; do yoga your way.
- Take breaks when necessary and relax the rules if they aren’t working for you.
Sleep better with yoga! If you’re struggling to fall asleep or stay asleep, check out our guide on yoga for better sleep which will show you how to use yoga to improve the quality of your sleep and get more restful nights.
Be Specific About Your Intention
The first step in any meditation session is to be specific about your intention. The reason for this varies depending on the type of meditation you’re doing, but most often it has to do with focusing your mind and body so that you can achieve a certain state of being.
For example, if you want to improve your focus during work so that you can complete tasks more efficiently, setting an intention would help keep you focused on the task at hand without getting distracted by other thoughts that pop up along the way.
For many people who practice yoga regularly or have just begun their journey into it, goals may not seem necessary when starting out.
But setting a goal (whether it’s learning new yoga poses or meditating for longer periods) will help guide your practice as well as keep it from becoming stagnant or boring over time.
| Tips for Setting Intentions |
|---|
| Choose a clear and specific intention |
| Align your intention with your values |
| Write down your intention |
| Visualize your intention coming to fruition |
| Use your intention as a guide throughout your practice |
Let Go Of Your Goals And Expectations
The next time you enter a yoga class, let go of any expectations you have. This is not to say that every single session will be transcendental and life-changing, but rather that it’s best not to expect anything at all.
How can this help? It’s simple: if something doesn’t work out as planned, then disappointment isn’t as likely.
By being open-minded and flexible with your goals as well as being realistic about what the instructor or studio might offer you’ll find yourself much less stressed during classes than those who come in with rigid goals in mind.
If something doesn’t go according to plan (such as a pose not being possible due to injury or fatigue), then don’t get discouraged!
Try again another day when your body feels better able to handle it. In short: focus on yourself and what works for you rather than comparing yourself with others around you!
Get a stronger core with yoga! Our guide on yoga poses for a stronger core provides beginners with easy-to-follow yoga poses that will help you strengthen your core, including plank, boat pose, and more
Let Go Of Judgement, Self Or Others
Judgement is a form of criticism, comparison and control. Here are some examples:
- “I am a better person than X”
- “Is my body as good looking as theirs?”
- “Am I as smart/talented/popular/successful as them?”
Why do we judge? Because it’s easy to compare ourselves to others and find fault in them. It’s also how we justify our own success to ourselves and others.
When you don’t have something or someone better than yourself to compare yourself with, then what do you compare yourself to? Yourself!
But this can be dangerous because self-judgment tends to come in all forms like guilt, shame, fear etc – all negative emotions that keep us locked up inside our minds instead of being happy with who we are right now (and not who we think we should be).
Move Away From Pain
When you are practicing a pose, it’s important to focus on what you can do, not what you can’t do. If a pose is painful or uncomfortable, stop and rest until the sensation subsides before trying again. If your pain persists, talk to your instructor about how to modify the pose so that it’s more comfortable for you.
For example, if downward-facing dog feels like an impossible feat because of lower back pain or wrist pain (or whatever), try using blocks under your hands so that they’re positioned higher than normal. This will allow for greater ease in holding this position without overworking certain muscles in order to make up for others.
If this still isn’t enough for some reason if downward-facing dog still feels too demanding then it may be time for some professional guidance from a doctor before continuing with yoga practice altogether!
| Suggestions for Practicing Safely |
|---|
| Listen to your body |
| Avoid comparing yourself to others |
| Ask your teacher for modifications |
| Adjust poses to fit your needs |
| Focus on proper alignment |
| Use props to support your practice |
| Breathe deeply and stay present |
Make The Most Of Your Practice Time
There are many benefits to practicing yoga on an empty stomach:
- You’ll be able to focus more on your physical practice and less on your hunger.
- You’ll release energy that would otherwise be used up digesting food.
Your body will feel more energized, as opposed to sluggish and heavy. To reap these benefits, try practicing in the morning after having only water for breakfast or before a meal (if you’re hungry).
If you’re looking for something different, try practicing after dinner—you’ll get the added benefit of relaxing your body while it’s digesting food!
If you have trouble sticking with a regular yoga schedule or if you’ve never done any kind of formal exercise before, there are some simple tips we can offer to help make it easier:
Unlock your body’s potential with yoga! With our guide on yoga for flexibility, you’ll learn how to use yoga to improve your flexibility and range of motion, including tips for targeting specific areas such as your hips, hamstrings, and more.
Find A Style Of Yoga That Suits You Best
The practice of yoga is more than just the physical poses. There are many schools of thought when it comes to yoga philosophy, but they all have one thing in common: that the mind and body are intricately connected.
If you’re new to yoga and want to explore your options, here are some steps on how to find a style of yoga that suits you best:
Explore different styles by attending classes at studios near your home or office. You can ask friends for recommendations on where they’ve gone before (and if they liked it), or visit your local studio’s website for information about their various programs.
If it feels like the instructor is talking too much without focusing enough on proper technique or alignment, then maybe their style isn’t right for you!
Or maybe the class was packed with too many people; this could be overwhelming if you don’t feel comfortable being so close together with strangers.
Either way, listen closely during class so that next time around if there is one you’ll know what works better for you.”
Discover Which Props Help Support You In Your Practice — And Use Them Regularly
In many poses, you may want to use props. Props can help support your poses, so they’re great for beginners who are still getting used to holding positions and building strength.
If you’re new to yoga, it can be intimidating trying new things like props but there’s no need to worry! You don’t have to know the names of all the different types of props (in fact, it’s kind of fun figuring out what words are for).
There are plenty of ways that props can help make your practice more comfortable:
- Props can help relax your body and mind so that you focus better on practicing yoga
- Props can give you a deeper stretch than would otherwise be possible
- Using certain props regularly helps release tension from key areas in our bodies—like our backs or shoulders—that we tend not pay enough attention too
Get To Know Different Instructors
You should also get to know different instructors. You’d be surprised how many yoga studios and teachers are out there, so it’s important to do your research and find the right one for you.
There are so many things that go into finding a great instructor, but here are a few tips:
Get someone who will push you. Yoga is not supposed to be easy or relaxing; it should be challenging as much as it is relaxing! If your teacher isn’t pushing you beyond what you think is possible for your body, then they’re not doing their job correctly.
Find someone who has similar goals as yours. For example, if nursing school is something that excites you and motivates your practice, look for instructors with experience in other fields such as physiotherapy or sports medicine they’ll understand what it takes physically (and mentally) to succeed in these fields too!
Stretching is an important part of any workout routine, and our guide on the importance of stretching will teach you why! Not only does stretching help prevent injury, but it can also improve your performance and overall mobility
Bring An Attitude Of Compassion To Each Session — For Yourself And Others
The practice of compassion is a powerful tool that can help you progress, reach your goals and be more forgiving of yourself. Compassion helps you understand others better, as well.
Remember that compassion is not the same thing as niceness or agreeableness it’s simply the ability to put yourself in someone else’s shoes and feel what they’re feeling. And if you can’t do that yet? No biggie! Just try harder next time.
| Ways to Bring Compassion to Your Practice |
|---|
| Practice self-compassion |
| Approach your practice with an open mind |
| Focus on gratitude |
| Cultivate empathy for others |
| Share positive energy with others |
Conclusion
That’s it! We hope that this beginner’s guide has helped you to gain a deeper understanding of the practice of yoga, and how it can benefit your life.
Remember: no matter what level you are at, there is always something new to learn. And if you aren’t sure where to start? Check out our free resources including starter classes in your area on The Yoga Collective website.
Further Reading
If you’re new to yoga and looking to learn more, here are some additional resources that might be helpful:
Yoga 101: A Beginner’s Guide to the Basics – This beginner’s guide from Asutra provides an introduction to the basics of yoga, including common poses, breathing techniques, and more.
Yoga for Beginners – Yoga Journal’s guide to starting a yoga practice for beginners includes information on how to get started, what to expect, and a list of basic poses to try.
Unlocking the Power of Mudras: A Beginner’s Guide to Yoga Hand Gestures – This guide from Yogasteya explores the use of mudras in yoga, explaining what they are, how to use them, and the different benefits they offer.
FAQs
What is yoga?
Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation or relaxation techniques to promote overall health and well-being.
Do I need to be flexible to do yoga?
No, you don’t need to be flexible to do yoga! Yoga is a practice for people at all levels of flexibility and fitness, and there are modifications available to every pose to accommodate different bodies.
What should I wear to a yoga class?
Wear comfortable, stretchy clothes that allow you to move freely. Many people choose to wear leggings and a breathable top.
What do I need to bring to a yoga class?
Most studios provide yoga mats, but if you prefer to bring your own, feel free! You might also want to bring a towel and a water bottle.
Can yoga help with stress relief?
Yes! Yoga has been shown to be an effective way to reduce stress and anxiety, and improve overall mood and quality of life.
Hi, I’m Hellen James! I’m a fitness enthusiast who has used her own experience to help others get fit and stay fit. I’ve been writing about home fitness for years, and now I’m finally putting together my own blog.