Beginning yogis are often overwhelmed by the variety of options, and sometimes by the adeptness of their classmates. If you feel out of your depth as you start your yoga study, don't worry. Following certain basic ideas will give you a sturdy foundation.
Breathing
During yoga practice, you pay close attention to your breath. Usually movements will be synched up with breathing, much as when swimming. Yoga has many different breathing techniques, called "pranayama." But the simplest is concentrating on breathing in and out as fully as possible. After you get accustomed to deep breathing, you can learn more complicated techniques.
Relaxation
A yoga class is not a competition. You will want to relax your attitude and those parts of the body not involved in holding you in the pose. Relaxing tense muscles will help revitalize your nervous system and let go of the day's stress. Relaxing your attitude and expectations will allow you to fall out of your tree pose and calmly begin again.
Basic Poses
Sometimes beginners want to jump ahead to the more intricate poses. But it's best to start with simple poses and build from there. If you're signing up for yoga classes, make sure you choose one designated "beginning" or "level one." Same thing if you're learning from a DVD. Trying more difficult poses before you've built up adequate flexibility and strength can lead to discouragement and, worse, injury.
Gazing Point
Yoga practitioners use a gazing point, also called a "drishti," to focus their attention. As David Life, co-founder of New York's Jivamukti Yoga Studio, wrote in a "Yoga Journal" article about drishti, "Our attention is the most valuable thing we have, and the visible world can be an addictive, overstimulating, and spiritually debilitating lure." Depending on the type of yoga you study, different drishtis might be used for different poses. These include gazing at the tip of your nose, your navel, or your toes.
Meditation
While the Sanskrit word "asana" is usually used interchangeably with "posture," its true translation is "seat." The asanas were originally developed to open energy centers in the body, and help people develop the patience and strong back necessary for extended periods of meditation. Most Western yoga classes focus more on movement than on stillness, but many begin or end with a brief period of meditation.
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