October 24, 2022

10 Ways To Get Started With Yoga

From using props to practicing on the go, yoga offers an array of benefits

A couple doing yoga.

Yoga is a practice that is thousands of years old. With various formations and types, it’s a practice that’s easy to pick up. It even pairs well with other meditative activities. But if you’ve never done yoga before — or you’re just stuck in the same old routine — it can be hard to figure out just where to begin or how to push yourself further in your journey.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

To get you started, we’ve got a roundup of 10 stories that focus on the various kinds of yoga you can do and offer ways you can elevate your yoga techniques at home and on the road.

Different yoga styles

1. Position yourself

Picking a yoga practice that’s right for you can be a challenge, and not all yoga is done in the same way. Hatha yoga, for example, is a general style that mixes standing and seated poses while focusing on your posture and breathwork. But vinyasa yoga quickly flows from one pose to the next, like an ever-flowing meditation. Plus, some yoga classes are performed in heated studios, offering their own unique set of challenges. Yoga instructor and retired pediatrician Johanna Goldfarb, MD, explains in this story how to pick the right yoga class for you.

trauma, trauma yoga, yoga, benefits of yoga, mental health, PTSD

2. Trauma response

Yoga isn’t just about physical exercise — it’s also about centering yourself and healing your mental and emotional well-being. This is especially true if you’ve experienced any sort of trauma. Trauma-informed yoga, according to yoga therapist Paula Brown, C-IAYT, E-RYT 500, is designed to help you slow down in a safe space, focus on the present, connect with your inner thoughts and become more aware of what’s happening in your body.

Person cleaning thier yoga mat with spray disinfectant and cloth.

3. Coming clean with your mat

Diehard yoga practitioners may tell you that you should clean your mat after every use, but should you really? Goldfarb’s advice may shock you. Plus, there’s a difference between cleaning your personal mat and disinfecting the well-shared mat at your local yoga studio after every use.

Advertisement
yoga, yoga props, exercise at home, yoga blocks, yoga straps

4. Product placement

Sometimes, you just need a helping hand. These essential yoga props from Goldfarb will not only make some positions more manageable, but they’ll also help you reach your own personal goals for flexibility and awareness.

yoga props, yoga modifications, modified yoga, yoga, yoga poses, modified yoga poses, health, fitness

5. Easy squeezy

We all have to start somewhere, so why not start your yoga practice by modifying those really challenging poses with alternative methods for beginners. Whether you’re brand new to yoga or you’re a longtime yogi who just needs to get a leg up, these modifications from Brown can help.

yoga mountain pose

6. Getting up right

Some yoga poses are more suited for morning practice because they’re energizing and focused on boosting flexibility. If you’re looking to get your day started on the right foot, these eight yoga poses from yoga therapist Judi Bar, E-500 RYT, are sure to get you fired up.

Person doing yoga stretches.

7. Twist and shout

Flexibility is good for you on and off the field. Whether you’re bending over to get something out of your kitchen cabinet, or you’re running late to the bus stop, flexing your muscles and strengthening your reach can make daily activities much easier to accomplish. These 14 yoga techniques from Goldfarb will help you feel more flexible in no time.

Advertisement
Half Pigeon Pose in yoga.

8. Hip, hop, hooray!

We tend to hold a lot of tension in our hips and lower back — especially if we sit working at a desk all day. These 10 hip yoga poses from physical therapist and certified yoga instructor Patti Kopasakis, PT, DPT, SCS, RYT-200, can help focus relieving some of that tension in the major muscle groups that surround your hips.

woman practicing yoga before bed

9. Rest easy

A few meditative minutes at the end of your day can make a huge impact on washing away all the stress from the day and allowing you to climb into bed primed for a good night’s rest. These 10 bedtime yoga poses from Bar are a perfect way to round out your daily routine.

travel yoga seated stretch

10. On the move

We all love a good vacation. But when you’re stuck in a car or on a plane for long periods of time, you can end up feeling stiff and tense by the time you reach your final destination. If you’re in need of quick relief in a pinch, these five seated yoga poses from Bar will help you loosen up while you’re on the road.

Related Articles

Parent and two children preforming downward dog in yoga
February 13, 2024
Yoga for Kids: Benefits and 17 Poses and Exercises To Get Started

Kids’ yoga can help kiddos become more aware of their physical, mental and emotional selves

Close up of hand in blue gloves inserting dry needling into muscles
February 13, 2024
What’s the Difference Between Dry Needling and Acupuncture?

Both can help reduce pain, but they’re very different in terms of origins, philosophies and practices

female lying on yoga mat stretching
January 3, 2024
How Restorative Yoga Can Nurture Your Mind, Body and Spirit

This mindful practice is designed to give you mental and physical relaxation

male in a yoga pose in living room
January 1, 2024
Yoga vs. Pilates: The Differences Between Two Great Exercises

Both practices are worth exploring and offer amazing health benefits

Person doing side plank on yoga mat
June 26, 2023
5 Yoga Poses You Can Do Right Now To Strengthen Your Core

You can work more than your abdominals

person doing child's pose in yoga class
May 15, 2023
Lower Back Pain? 7 Exercises and Stretches To Get Back at It

When your lower back locks up, walking and stretching are key

Person cowering in fear and depression with large pointing hand in forground.
March 28, 2023
Here’s What Trauma Bonding Really Is and How To Recognize the Signs

The glue that helps hold an abusive relationship together

Two people helping each other stretch on floor.
February 26, 2023
Why You Should Try Assisted Stretching

Having a partner help you stretch can prevent injury and lead to an increased range of motion

Trending Topics

glass of cherry juice with cherries on table
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Exercise and diet over three months is hard to accomplish.
Everything You Need To Know About the 75 Hard Challenge

Following five critical rules daily for 75 days may not be sustainable

Person in foreground standing in front of many presents with person in background holding gift bags.
What Is Love Bombing?

This form of psychological and emotional abuse is often disguised as excessive flattery

Ad