How to Start Your Yoga Journey with Confidence and Ease: A Beginner's Guide

"Fear not, yoga is for everyone"

Welcome to the world of yoga! As a beginner, you might feel overwhelmed by the variety of poses and styles available. Fear not, yoga is for everyone and this guide is designed to ease you into the practice gently and effectively, allowing you to find your own flow.

Understanding Yoga

The word "Yoga" comes from Sanskrit (an ancient Indo-European language of India) meaning "to unite" or "to yoke." It's about balancing and harmonising every aspect of your being. Yoga is more than just physical exercise; it's a holistic approach to integrating the mind and body which involves movement (Yoga asana), breath work (pranayama) and meditation. Most people begin with the physical practices of yoga, but if you decide to delve deeper into the history and philosophy it can also teach you valuable skills and principles that can help you to navigate life. In any case there are many benefits to cultivating a personal practice.

Setting Intentions

Before you start, ask yourself why you want to practice yoga, some common reasons include:

• Fitness / body weight strength

• Stress relief

• Increase flexibility

• Soothe aches and pains from intense workouts

• Dedicated wellness time

• Spiritual growth

Perhaps its a combination of these things for you? Your intention will guide your practice and help you to stay motivated along the way.

Finding the Right Style

Yoga stems from Hindu Culture, the traditional styles are:

Hatha

Focuses on posture, breath, mindfulness and meditation and runs at a gentle pace.

Ashtanga

Focuses on developing physical strength and is a more advanced style.

Vinyasa

Focuses on connecting breath to movement in a fluid style of practice.

These styles all contain the same 'library' of poses (asanas) but are applied slightly differently.

As a beginner, you might want to start by familiarising yourself with some of the foundational poses (asanas) such as the Sun Salutation A or B sequences which are great all-rounder movements that can help you to establish your own personal practice.  

"You can begin with short, daily sessions at home"

Essential Yoga Gear

Its super easy to get yourself setup and ready for Yoga, items 1 and 2 are essential but the rest are optional:

1: A reliable Yoga mat

A good mat will aid your experience and should not be too thick or too thin (around 4-5mm tends to work well) and it will need a good grip so that you don’t slide away while trying to hold a pose! Be sure to wipe the mat after each practice to care for it and keep it clean.

2: Comfortable, stretchy and non-restrictive clothing

Your clothing should allow free movement. Its fun to be fashionable by co-ordinating yoga wear but practical clothing is what you really need. Baggy t-shirts may get in the way, some people prefer shorts to leggings. A good sports bra is essential for downward facing dog and some other inversion poses if this applies to you. As you start to practice you will get to know what works best for you.

3: Yoga blocks (x2) and a strap

These are props that you might consider as you progress in your practice. Blocks and straps can really help you with accessing, supporting, and deepening certain poses and they are inexpensive.

4: A towel 

For sweat! But you may also find it useful to fold and place it underneath your knees if they are or become sensitive.

Starting Your Personal Practice

You can begin with short, daily sessions at home. A simple personal practice could look like 2-3 rounds of Sun Salutation A and B sequences performed once per day. Focus on getting the form of each pose right, rather than rushing or pushing yourself too hard. If you are keen on integrating meditation you can then sit for 5 minutes focusing on abdominal breathing.

Joining a Class

Once you're comfortable with the basics, consider joining a beginner's class.

"There are virtual live stream yoga classes"

There are virtual live stream yoga classes, on demand libraries and studio sessions that will provide you with guidance from an experienced instructor and give you the opportunity to ask questions or recap the alignment of the poses.

Listening to Your Body

Pay attention to how your body feels during and after practice. When working through a sequence you will likely experience sensations of a stretch, muscle engagement or a release of tension, but Yoga should never cause pain. If something doesn't feel right, pull back or ask for a modification. You may attend a class that has one to many Chaturanga’s, perhaps take the 8 limbs pose instead, or why not head straight back to downward dog or take a time out in child’s pose? Your practice is a balance of encouraging yourself to try new things (sometimes you will be amazed at what you can achieve) but also listening to your body. Showing up on the mat and dedicating time to yourself is the main thing.

Consistency is Key

Regular practice is essential for progress. Even ten minutes per day with a consistent routine will help you develop strength, flexibility, and mindfulness. It will also keep the body open and save your progress. The more you practice, the more familiar you will become with the poses so it becomes less challenging to an extent and provides space for the mind as you breathe and move.

Breath Work and Movement = Mindful practice

Once you are confident with the foundation poses you can move onto learning breathing techniques (pranayama). Breathwork, or pranayama, is an integral part of yoga. Learning to breathe deeply through the nose can enhance your practice and bring a sense of calmness as it helps provide focus which in turn can assist in blocking out the ‘noise’ from life. In time this can also help you feel ‘present’ as you observe your body in the alignment of the poses.

Enjoy the Journey!

Remember, yoga is a personal journey that is adaptable for all bodies. It's not about perfection, competition or the way you look. Enjoy the feeling of the poses in your body and the process of learning and growing in your practice. Yoga is intended to be a lifelong journey of discovery. See and feel the changes in your body through repetition; "the poses stay the same but the practitioner changes along the way". Yoga can be one of the best decisions for your overall well-being so be patient with yourself and let your yoga journey unfold naturally.

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