How To Start a Yoga Practice

For a practice that is grounded in mindfulness and non-judgement (theoretically, at least), yoga can be uniquely intimidating. Even just shopping for supplies or researching poses can lead to being inundated with pictures of serene-looking yoga teachers folded into impossibly pretzel-like poses. It's enough to make anyone want to skip their workout for the day. 

In spite of what Instagram representations of yoga might seem to suggest, however, you don't need to be capable of contortionist-level flexibility or be able to fit into size 0 Lululemon pants to have a rewarding yoga practice. In its true sense, yoga is accessible to everyone, and starting a yoga practice might be easier than you think. 

Step 1: Start Small

At its most basic, the physical practice of yoga is designed to calm the mind through the unity of breath and movement. While many people like to attend yoga classes taught by instructors in studios, it's very possible to practice yoga at home, or by yourself at the gym. Some studios or gyms offer beginner-friendly classes, but developing a solo practice is also a great way to acquaint yourself with yoga basics. 

To begin with, focus on familiarizing yourself with some of the more common poses, such as downward facing dog, child's pose, and tree pose. It's okay if you feel unsure of what you're doing, or if you need to modify the pose while you build your flexibility and strength. Look for resources with plenty of pictures or YouTube videos that walk you through the poses. 

Once you feel comfortable in a few poses, it's time to start practicing moving in between them. Sun salutations are a great way to get a feel for yogic movement. Focus on your breath, and try experimenting with different pacing. 

When thinking about how to start a yoga practice, you might also consider incorporating meditation, either as part of your yoga practice or separately. Meditation allows you to practice awareness and non-judgement, both of which are central to yoga. There are countless different forms and styles of meditation, so pick the one that sounds like the best fit for you. The internet is also full of guided meditations, in case you're feeling unsure of how to get started.

Step 2: Branch Out

Keep adding new yoga poses to your repertoire, and continue to practice moving in between them and controlling your breath. If you're practicing at home, you might try building longer sequences for yourself and working toward deeper expressions of the poses. 

If you haven't already, you might consider going to a studio class. Do some research on the different types of yoga and class etiquette, and keep these in mind when shopping for a studio. Hatha classes, which focus more on slow movement and holding poses, are a great starting point for beginners. Vinyasa classes, on the other hand, tend to be faster-paced. Yin classes incorporate relatively little movement and more passive stretching.

While it will be tempting to start experimenting with advanced poses, be mindful of the line between challenging yourself and taking it too far. Pay attention to your body, and learn the difference between a good hurt (such as a nice stretch, or the burn in your muscles from holding a pose for longer than usual) and a bad hurt (such as pain that is sharp, grinding, or tearing). 

Step 3: Keep Practicing!

There's a reason yoga is referred to as a "practice"—it's a continual process of self-discovery, exploration, and deepening. Try to cultivate a consistent practice (whatever that looks like for you), either at home or in a studio. Notice how your body and your experience of the poses change over time. 

At this point, you might start focusing on the finer points of alignment in the poses as well as working toward more advanced poses like balances, inversions, and binds. You might also broaden the range of classes you attend, and lengthen the time of your meditation sessions.

Benefits of Yoga

Yoga is a great way to develop balance, strength, and flexibility, all of which make it a great addition to your fitness routine. It also has numerous other benefits, both physical and mental:

• Yoga can make you feel more relaxed and help manage stress
• Yoga can help ease discomfort and improve mobility for people with conditions like back pain and arthritis
• According to research, yoga can help reduce cardiovascular risk factors
• Yoga can promote mindfulness, which in turn can help manage and maintain mental health

If you're looking to add yoga to your routine but aren't sure how to start a yoga practice, consider attending a class at the Siegel JCC. The J is a vibrant, inclusive community center with offerings for members of all ages, backgrounds, and faiths. Members enjoy access to our well-equipped fitness center, indoor and outdoor pools, and group exercise classes, while children and teens benefit from a variety of programs from preschool and early childhood care to after-school care and summer camp. Whatever you're looking for, we've got something for you. Contact us today to discuss joining with a membership, or consider donating to support our programs!