The benefits of regular yoga practice include reduced stress, improved balance, increased flexibility and better overall fitness. When you're first getting started with yoga, it's a good idea to preview several classes to find a style that you feel comfortable with. Aim to practice yoga at least one to two times each week to enjoy the full range of benefits it provides.
Preparation
Starting a yoga program is relatively inexpensive, requiring only a mat and possibly two yoga blocks and a strap or a towel. Wear comfortable clothes that won't interfere with or restrict your movement. Yoga is performed in your bare feet, so you won't need any special shoes. Standing yoga poses require you to spread your toes and use your entire foot to support your body weight.
Basics
Form and breathwork are central to effective yoga practice. Whether you start with a yoga video designed for beginners or you attend a group class, focus on achieving proper lines and breathing through your nose, following the instructor's ques for inhaling and exhaling. Avoid holding your breathe during yoga sequences. Slow, deep breathing promotes relaxation and helps relieve muscle tension and mental and physical stress, according to Yoga Basics. You may find it difficult to breathe in and out as slowly as instructed at first. The more you practice yoga, the more control you'll have over your breath.
Considerations
Some genres of yoga may be more suitable for beginners that others. Vinyasa-style yoga provides a higher-intensity workout than other types such as Iyengar or Viniyoga, making it a better choice for more advanced practitioners. The "Yoga Journal" proposes an Iyengar sequence for beginners that includes classic yoga postures such as downward facing dog and tree, extended triangle, boat, locust and corpse poses. The sequences of postures, the length of time postures are held and the duration of yoga workouts vary by instructor.
Features
A linear yoga sequence generally starts with meditation, followed by warm-up exercises and pose sequences that progress in intensity. After peaking in intensity, most sequences incorporate cool-down postures and end with savasana, or relaxation pose. A yoga workout can last 15 to 90 minutes or longer. Consider starting with a 15 to 20-minute session to give you a sense of what to expect and ensure that you finish the workout. Experiencing the complete yoga package, from warm-up to relaxation, will enable you to realize the full benefits yoga provides.
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