Beginners Yoga 101

Even as a beginner, you can still practice yoga. It can be done almost anywhere, at any age or level of fitness, and without a lot of special equipment. Although yoga can be practiced at home, you could also choose to take yoga classes at a studio. Always choose a place that is free from distractions, as well as one that is quiet. The only specific equipment needed is a towel, blanket or mat to sit on, so that you are comfortable.

You should choose comfortable clothing when practicing yoga, but this involves simply wearing shorts, sweat clothes or a leotard, and there is not a need for special clothing. Yoga is traditionally practiced barefoot, but you can wear socks or soft-styled shoes if you prefer.

A yoga session should begin with easy stretching positions, before advancing into more challenging types of poses. Remember that you need to pause when you feel fatigued, or between strenuous poses, and you should never do any position to the point of pain. Often only fifteen minutes of yoga stretches and fifteen minutes of breathing and meditation will be adequate.

Yoga involves focusing on your breathing and the act of movement, and is not just an attempt to achieve any particular position. Always be sure not to do any position that causes muscle strain or pain, and keep your movements smooth and relaxing. There is less of an emphasis on achieving perfect positions in yoga, and more of an emphasis on technique.

You will want to begin a yoga session by assuming an easy pose, and engaging in a short meditation, so that you can center yourself and internalize your focus. Next, you will want to do some warm-up exercises. If you are a beginner, you might choose to do primarily warm-up exercises during your first several sessions. These warm-up exercises are beneficial to loosening your muscles. There are many good beginner warm-up exercises, including exercises for the neck that involve bending your head forward right, back and left, always returning to the original position between each of these movements. Shoulder stretches and lifts are also recommended, and another good beginner move is the cat position. In order to do the cat position, you will want to get down on all fours, arching your back towards the floor while exhaling. Then, arch your back like a cat into the upwards position.

When finishing up a beginners yoga session, it is advisable to cool down with some finishing poses. It is generally good to end your yoga session with shavasana. This is performed by lying on your back and letting your arms and legs drop open, with your arms approximately 45 degrees from your sides. Close your eyes and breathe slowly and deeply through your nose. Allow your body to relax into the floor, and focus on the feeling of your body rising and falling with each breath. Release any body tension that you feel. The object is to get into a state of deep relaxation. Maintain this position for five to fifteen minutes, then slowly start to stretch and move the body, bending the knees to the chest, roll to one side and then inhale and sit up.