How to start yoga with peace of mind?

Yoga is a great way to improve your health and put your well-being first, even if you are just starting out. Yoga can help you increase your flexibility, strength and even prevent injuries. You can practice it at home independently or in a studio, in a group class.

When trying yoga for the first time, the key to getting started is to understand your practice, set up your space, and learn a few fundamental beginner's poses.

What is yoga?

Yoga is known in Western society as a beneficial exercise for physical and mental health, but it began as an ancient practice in India, whose origins date back thousands of years.

Spiritual leader Sri Sri Ravi Shankar's humanitarian organization, Art of Living, defines yoga as a practice that aims to harmonize the body, mind and breath through breathing techniques (pranayama), yoga postures (asanas) and meditation (dhyana).

One of the most common yoga practices, according to Harvard Medical School's Harvard Health Publishing, is Hatha yoga. Hatha is a more physical style of yoga and focuses on pranayama, followed by asana, and ends with corpse pose, or savasana, which leads to dhyana.

Yoga is often referred to as "moving meditation", aiming to increase the flow of energy openly throughout your body.

How to start with yoga for beginners

Cultivating your own yoga practice can be time consuming and requires you to know some of the many asanas. If you are new to yoga, you may find it helpful to take online classes found on Youtube for example.

Here are some helpful tips you can follow before you start your first class.

Getting comfortable

Choosing workout clothes that suit your workout style can help you feel comfortable and at ease. When it comes to yoga, this means being able to move freely with your practice.

A well-fitting sports bra and the right kind of yoga pants can make all the difference, and if you have long hair, tie it away from your face while you do downward dog poses.

Design your space

Whether you practice in your living room, on your patio or in your backyard, make sure you have a comfortable space for your practice, free of distractions. You could even enhance your space with a soothing playlist or fill the air with your favorite calming scent!

Choose the right equipment

For any practice, you will need a yoga mat. Choose one that has a good grip to prevent it from slipping during your asanas.

If you are a beginner, a yoga block can also help you stretch.

How often should you do yoga?

How often you choose to practice is entirely up to you. As with any program, maintaining a regular routine will help you improve your technique so that you can continue to enjoy the benefits of your practice.

Referring to government exercise guidelines, the UK's National Health Service considers yoga a form of strengthening exercise, while the American College of Sports Medicine's physical activity guidelines suggest performing muscle-strengthening activities at least twice a week. Sweat's yoga programs range from three to five sessions per week, so there is flexibility to fit your lifestyle and fitness level.

Most studio or online yoga classes last an hour or more, and if you've chosen a Sweat yoga program, you can finish your class in 60 minutes or less! There are even 10-minute on-demand yoga classes you can try in the Sweat app, for those days when you don't have time for a full class.

Does yoga develop strength?

Depending on the style, many yoga classes are physically demanding and will build strength and stability in your body.

Studies, including a 2019 study published in the International Journal of Yoga, have found that faster, more intense styles of yoga like Vinyasa increase flexibility while building full-body strength, compared to gentler styles of yoga, like Yin yoga (which is slower and much more focused on restorative poses).

Yoga postures for beginners

Before you begin a regular yoga practice, it's a good idea to familiarize yourself with some poses you can master as a beginner. From Downward Dog to Warrior II, knowing how to perform common poses will help you feel more confident on the mat.

Head down dog

Downward dog is one of the most commonly practiced asanas. Dr. Anna B. Shannahan, an integrative medicine physician from Northwestern Medicine in the U.S., "Inversion poses like downward dog, where your head is below your heart, can help open the sinuses for those who suffer from allergies or nasal congestion. This pose also helps with strength and flexibility.

Start on all fours in the center of the mat, with your shoulders stacked on your hands and your hands stacked on your knees. Lift your knees off the floor, straighten your legs and lift your hips toward the ceiling. Your feet and hands should remain planted on the mat.

Try to maintain a broad back by keeping your shoulder blades apart. To start, your heels will probably be lifted off the ground.

Warrior I

Warrior I is a standing asana that helps strengthen your legs and upper body and stretches the muscles around your hips. It is a great initiative to improve flexibility and balance.

Start by standing up straight at the back of the mat with your feet about shoulder width apart. Step forward with your right foot and bend your right leg at a 90 degree angle. Tilt your back (left) foot so that it is facing outward at a 45 degree angle.

Your back leg should be straight and your front (right) leg should be bent with both feet firmly planted on the ground.

Raise your arms above your head, spreading your fingers. Repeat this movement by switching the position of your legs.

Baby cobra

The baby cobra pose helps to open your chest, stretch your shoulders and abs and strengthen your back muscles.

Lie flat on the mat with your palms planted under your shoulders. Keeping your hips on the mat, slowly lift your shoulders and chest.

Keep your heart activated as you hold this position by drawing your navel toward your spine.

Warrior II

Warrior II is very similar to Warrior I, however, your hips will be slightly turned and open to the side of your mat, rather than facing forward.

Start by standing up straight at the back of the mat with your feet about shoulder width apart. Step forward with your right foot and bend your right leg at a 90 degree angle. Tilt your back (left) foot so that it is facing outward at a 45 degree angle.

Your back (left) leg should be straight and your front (right) leg should be bent with both feet firmly on the ground.

Extend your right arm in front of you, keeping your palm down. Extend your left arm behind you, keeping your palm down.

Step onto your mat with confidence

As a beginner, you can follow a few simple steps to get the most out of your first yoga class. You can start by incorporating some of these common poses into your weekly routine and focus on connecting your mind with your movement. Familiarizing yourself with yoga terminology can also help you stay focused throughout your practice.

It can be helpful to watch guided yoga classes online, and when you're ready, you can join one of Sweat's yoga instructors in a program tailored to you and your fitness goals.