Don’t feel intimidated. Instead of giving yourself a hard time for not being yoga savvy, savor the open and eager mindset of a true beginner.
Find the right tempo. Pay attention to how slowly or quickly you breathe throughout class. One of the key principles of yoga is to breathe through your nose rather than your mouth.
Let go of tension. With each yoga posture, use your breath to soften any tension in your body.
If you are late to the call of yoga, fear not. Young or old, limber or stiff, yoga can help you calm your mind and strengthen your body. It’s also a method to practice stress management: A growing body of studies show that yoga may help reduce anxiety and enhance your overall sense of well-being. The type of yoga you choose may be determined by your strength, flexibility and personal preference. A basic hatha yoga class, for example, tends to be slower paced, while a vinyasa yoga class — also a type of hatha yoga — offers a more seamless experience with one pose flowing into the next. Gentle yoga is a mild form of yoga geared to accommodating all levels of students. Hot yoga takes place in a heated room (adding heat to stretches can loosen the body and enhance flexibility).
Whatever style of yoga you choose, don’t be deterred by fears that you’ll need to wear fancy outfits, twist yourself into knots, or struggle with Sanskrit pronunciation. At its core, yoga is simply a way to integrate breath with movement. And you don’t need any prior experience to benefit from the practice. Here are a few essential tips before you start.
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Embrace the beginner’s mind. Instead of giving yourself a hard time for not being yoga savvy, savor the open and eager mindset of a true beginner. Beginner's mind lets you approach your mat with no preconceived notions about what you can or can’t accomplish. If you can free yourself from expectations, you may be pleasantly surprised by how a yoga class makes you feel.
Monitor your breathing. Pay attention to how slowly or quickly you breathe throughout class. One of the key principles of yoga is to breathe through your nose rather than your mouth. Notice if your breath is shallow at the beginning of class and deeper by the end.
Don’t worry about others. Yoga is a noncompetitive sport. The poses are less one-size-fits-all templates and more works in progress that lend themselves to modifications and adjustments. Let your breath be your guide, not the person on the mat next to you. Accept that aging can impair your range, motion, strength and balance, and that you may need extra support — like a wall, a chair or a prop such as a block, strap or bolster. Instead of pushing yourself to your max, listen to your body’s signals and know when to back off.
Focus on your foundation. Pay special attention to areas that are on the floor, such as your feet (if standing) or your buttocks (if sitting). Contact with the floor provides stability for every pose. Every time you change positions, connect your movement with a breath, which helps you to direct your attention inward. Think of yoga as a noticing practice — a way to take stock of where you may feel tightness and how to use your breath to help release it. Use the physical challenges of yoga to develop a playful curiosity toward yourself and your moment-to-moment experience.
Talk to your doctor. Some specific medical conditions, such as osteoporosis or glaucoma, can be exacerbated by certain yoga postures. Be sure to consult with your doctor or health care practitioner before taking up a regular yoga practice.
