What to know about yoga for beginners
Ivory Howard
Ready to start an at-home yoga practice?
Don't worry. I got you! Find out how to setup a home practice, prepare for your next session, and practice safely with the tips below.
I've laid it all out for you with frequently asked questions from new clients and tips to help you prepare for and get the most out of your at-home yoga sessions.
HOW CAN I DO YOGA AT HOME?
When I started practicing yoga, I watched the same DVD over and over again until I was ready to commit to a studio and an instructor. With consistent practice, your practice will advance. The DVD workout remains the same but your practice will progress. If you want to practice at home, an online course or membership is a great alternative.
WHAT SHOULD I WEAR?
During your yoga practice, you should wear activewear that feels comfortable and allows you to move easily such as a tank top and a pair of leggings.
WHAT DO I NEED?
You’ll need an exercise mat with non-stick grip that prevents you from sliding during practice. These roll-up mats are also available with extra padding for individuals who have back issues or prefer more cushion during rolling exercises.
SHOULD I USE A THIN (3MM) OR THICK (5MM) MAT?
This is a personal decision and largely depends on your preferences. For example, I prefer a 1.5mm travel mat when traveling but prefer to practice on a 5mm when working out at home, practicing salt yoga, or practicing outdoors on uneven surface.
A 3mm mat is a great entry-level mat and is widely available in many stores. If you’re just starting out, begin with a mat like this. Note what you like and don’t like as you practice on this mat. Consider things like cushioning, grip, durability and performance. These mat features come at a premium cost so take time to practice on the standard size mat and learn more about your practice and mat preferences before splurging on a mat with additional features.
HOW MANY TIMES PER WEEK SHOULD I PRACTICE?
Three to four times per week is recommended. When practiced consistently, benefits of yoga may include a refreshing mind-body workout, improved balance, increased strength and flexibility, and decreased stress.
SHOULD I AVOID YOGA DURING MY PERIOD?
You can do any exercise you like during your period. This is a personal decision and largely depends on your comfort level. Some women prefer to avoid inversions and supine positions. Listen to your body and discover what works best for you. This may also be a great time to explore different workouts and modifications.
WHAT IS THE BEST WAY FOR SOMEONE OVER 50 TO START YOGA?
You can enjoy yoga at any age. If you haven’t found a style you prefer yet, try several different styles to what works best for you. During class, remember to take the class at your own pace and make modifications to poses to best suit you. These are two things that all yogis practitioners - no matter their age or style of yoga they practice - must be mindful of.
WHAT ELSE DO I NEED TO KNOW?
Yoga is not suited for everyone. Before practicing, discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health.
If you choose to practice yoga, remember these tips for practicing safely.
Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that's your cue to back off and try a modification.
Move only in a range of motion that you can control.
Practice frequently. Our bodies change from day to day for many reasons and we must work with your body where it is today. Remember, it's called "practice" for a reason. Never rush or force the process and be humble enough to practice frequently to get to where you want to be. When things become difficult, focus on your breath and remember your practice on the mat is practice for your life off the mat. That is where the real challenge begins! Focus on your breath and you will feel more at peace on and off your mat.
As you advance in your practice, focus on foundational poses. Foundational poses will help to train your body and mind as you advance in your practice. You’ll also lay a solid foundation, build strength and increase flexibility for more advanced poses.
Take you rest days seriously. Rest days are just as important as your practice days because they assist in healing and preventing injury so take them seriously. They are great days to focus on meditation or reading more about Pilates and yoga.
Have fun. It’s only exercise! The more seriously you take it, the more ridiculous it becomes. Instead, have fun with it and enjoy yourself.
You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, stop and consult your health care provider.
Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.
