Although yoga began thousands of years ago in India, there is no denying its popularity and growth in the United States over the past several years. The rapid increase in studios, online classes, and influencers have all helped to boost the popularity and awareness of yoga. With numerous health benefits, including muscle toning, increased flexibility, and ability to lower stress, it can be a beneficial practice for a wide variety of people. Because there are multiple styles of yoga and a seemingly endless array of poses, figuring out where to start can be tough. Here are 5 tips that I have for yoga beginners or those looking to expand their practice.
#1: Don’t Focus on What the Pose is “Supposed to” look like
This is a trap I think almost everyone falls for- myself included. When you first start practicing or learning about yoga, it can be hard to not shoot for whatever your teacher or inspiration photo looks like. Forcing your body too deep into a pose too soon can lead to injuries that will only delay you further. Because all bodies are different, they all look different in poses whether or not someone has been practicing yoga for ten minutes or ten years! My suggestion is to take it slow and find modified versions of more complex poses to do until you get there.
#2: Try Multiple Styles of Yoga
It’s impossible to know what you’re going to enjoy unless you give all of your options a chance. Vinyasa, Hatha, Yin, Ashtanga, and Kundalini may not mean anything to you yet, but they are a few of the more popular types of yoga that you can find in studios or online. For most people, Hatha is what comes to mind when they hear the word “yoga,” but it is by no means the only option out there. Vinyasa yoga, for example, is a fast paced and dynamic practice. For some people it “feels” more like a workout. If you’re someone that is looking for something more fast paced, Vinyasa is definitely one to try. For those who are wanting to blend yoga into other types of workouts or principles, look into bodyweight training. Like a yoga practice, breathing and remaining present are vital, but inspiration for the workout is drawn from Animal Flow, dance, and other types of physical fitness. Francheska Martinez has a bodyweight training program with events in Austin or online at francheskamartinez.com. Your yoga practice can be as traditional or unique as you want depending on your body and preferences. A quick post-run flow, bodyweight training, pilates yoga fusion, or nightly mediation with only a few postures are some examples. Keep trying new things and don’t be afraid to step out of your comfort zone!
#3: Use YouTube
YouTube is a great place to start because it’s free, you can easily try multiple styles of yoga, and it can be more comfortable for those who feel uneasy in a studio setting. Two of my favorite channels are “Yoga With Adriene” (who is based in Austin!) and “Boho Beautiful.” Yoga With Adriene has a lot of yoga challenges, videos for beginners, and an overall welcoming demeanor that makes her videos a delight between classes and other responsibilities. The Boho Beautiful channel is equally as wonderful and not only will Juliana, the channel’s owner, give you serious travel FOMO, but she also has everything from guided meditations to hardcore pilates fusion workouts.
#4: Start Short and Sweet
Yoga is all about breath and the mind/body connection, but quieting your mind and learning the proper alignments can be challenging. Especially if you are looking to strengthen your practice, setting unrealistic goals for how often or how long you can commit to being on your mat can get discouraging very quickly. If you’re taking classes, start with one or two a week. If you’re using YouTube or something similar, try doing morning wake up call videos or a relaxing session before bed. Both YouTube channels I mentioned earlier have effective and short videos. Starting small will allow you to improve your practice without putting stress on your mind and body.
#5: If It Hurts: Stop!
Stretching is good; tearing a ligament is not. It should go without saying that if your body is truly in pain that you should stop what you’re doing but this can sometimes be a hard call for people to make, especially if they’re too focused on getting the pose to “look right.” Tenderness, a stretching sensation, and sore muscles during or after are normal just like if you were to lift weights or go on a run, but you shouldn’t feel like you are in agony! A few tips to keep in mind are to make sure your weight is supported evenly in whatever limbs are touching your mat in a particular pose, engage your core, and to modify poses to your ability/accessibility level.
Yoga has grown rapidly in popularity and is something that can offer multiple benefits to your mind and body both on and off the mat. Like trying any new thing, knowing where to start can be tricky. Focusing on your individual practice and trying different styles while not being too hard on yourself is the best advice for those looking to begin or deepen their practice.
