Yoga can seem intimidating if you've never done it before. Images of master yogis twisted into pretzels may keep you from trying basic asanas, but almost anyone can do yoga. The key to developing a yoga practice is to start slowly and work your way up to more challenging asanas such as headstands, bound poses and backbends.
Step 1
Use props such as blocks, which can effectively bring the floor to you. A cotton yoga strap can bridge the gap until you're able to clasp your hands in bound poses.
Step 2
Keep your breath smooth and flowing, and use it to ease you further into poses. For example, in a seated spinal twist, rotate your torso a bit more with every exhale. Holding poses for five breaths will help you get the full benefit of the stretch or release.
Step 3
Move as slowly as you need to to do your asana correctly. If you feel a class is flowing too quickly for you, stay in a pose for a while, and catch up with the rest of the class in the sequence when you feel able to.
Step 4
Take child's pose when necessary by kneeling on your knees and allow your upper body to fall forward, your forehead resting on the ground. Reach arms out on the mat in front of you or let them rest by your sides. Child's pose is a restorative asana that allows your body to simultaneously stretch and relax.
Tips and Warnings
- Learn about different types of yoga. If you're already fit and you like a challenge, vinyasa flow or power yoga, such as Ashtanga or Bikram, may be just what you're looking for. If you're recovering from injury or lack flexibility, restorative hatha or Anusara may be more your speed. Watch videos of different styles online, or check out yoga DVDs from your local library. Do what you can, and leave the rest for later. In traditional ashtanga practice, the yogi goes only as far in the asana sequence as he is able. If you can only do the first three poses comfortably, you'll perfect those poses for as long as it takes until your body is ready to move on to the fourth. Ashtanga devotees spend years working up to the full sequence. Doing only what you can ensures you won't get hurt.
Things You'll Need
- Yoga mat
- Comfortable clothes
- Yoga DVDs
- Blocks
- Strap
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