Yoga for Beginners: Get Started Today!

Yoga 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’re a new student of yoga, it can be hard to figure out where to begin.

Yoga therapist Valerie Williams, E-RYT 500, offers some tips for easing into the practice and suggests a beginner’s yoga flow.

What is yoga?

Derived from the Sanskrit root word yuj, meaning yoke or union, yoga is the connection of mind, body and spirit through the use of postures (asana), breathing practices, meditation, philosophy and mindfulness.

As you physically flow from one pose to the next, you’re continually building strength and flexibility. Yoga also trains your balance, awareness and ability to adjust in real time — skills that we need not only for our physical fitness, but for our day-to-day well-being, too.

Types of yoga for beginners

Picking a yoga practice that’s right for you can be a challenge. For most newbies, Williams suggests trying a beginner’s yoga class, like:

• Hatha yoga: “Hatha yoga is great for beginners because it’s focused on movement, but you’re holding poses for a little bit longer,” says Williams. “You’re learning about how the pose feels in your body and what muscles are being engaged without rushing into the next movement.”
• Restorative yoga: Restorative yoga involves deep relaxation and uses different props as needed to help you focus. “You’re allowing your body to really settle into different poses and help activate the parasympathetic nervous system, which is associated with lower blood pressure and heart rate,” she explains.
• Yin yoga: In yin yoga, you’re focused on stretching for longer periods, anywhere from three minutes to nearly 10 minutes at a time. Fewer props are used in this form of yoga, and you’re still targeting connective tissue, but the slow pace can be appealing for beginners.

“Beginners can look to these forms of yoga to be less intimidating than the more fast-paced classes,” notes Williams. “It allows you to connect longer with the poses and ease into it, and then work yourself up to more active classes like vinyasa or Ashtanga.”

How to get started

Yoga has many different pieces and parts, so it might seem overwhelming at first if you’re unfamiliar with the practice. Here are six tips for getting started:

1. Move at your own pace. “Yoga is really about introspection and focusing on yourself — how you feel and what you need in the present moment,” says Williams.
2. Stay consistent. “A little bit of yoga every day, even just 10 minutes, is better than once every few weeks,” advises Williams. “Keep it simple. You can do yoga at your desk or before bed, but make it a part of your daily routine. Over time, it pays off.”
3. Focus on breathing. Focus on your inhale and your exhale and notice what that feels like. “If you ever get out of breath or need to reset your focus in the middle of practice, take a beat and reconnect with the way you’re breathing,” she says.
4. Spend time in the postures. In the beginning, some yoga poses may feel intimidating. But as you get more comfortable, try to hold poses for a few deep breaths at a time. You can gradually increase how long you hold each pose and move to more advanced poses. “The more time you spend in poses allows you to understand the physical aspects, as well as the energetic ones,” she explains.
5. Use modifications. “Yoga props are there to make poses more comfortable and to help you feel better in a pose when something doesn’t feel right,” says Williams. “An instructor can also help you modify any pose to make it more accessible.”
6. Try different types of yoga. As you get more comfortable, don’t be afraid to try out different practices. Each type offers different approaches to moving and what to focus on. “You can study meditation, philosophy, breathwork and so much more,” she encourages. “There is more to yoga than just the physical postures.”

6 yoga positions for beginners

If you’re new to yoga, keep in mind that the goal is not to nail every pose like an Olympic gymnast. Instead, it’s all about moving yourself in ways that won’t lead to injury and figuring out how each pose feels in your body as you move through them.

Here’s an example of a beginner’s yoga sequence with six foundational poses:

1. Mountain pose

This is a foundational standing pose and a good place to start any beginner’s practice.

1. Stand tall, with your feet hip-width apart, toes pointing forward.
2. Keep your arms relaxed at your sides with your shoulders down, your chin relaxed and your gaze straight ahead.
3. Ground through your feet, feeling your toes gripping your yoga mat. It sometimes helps to rock your feet back and forth to find firm footing.
4. Gently engage your core by pulling your belly in and up.
5. Lengthen your spine by reaching the crown of your head up toward the sky, activating your back as you stand tall.
6. Breathe deep and hold this pose for as long as you feel comfortable or until you’re ready to move into the second phase of your beginner’s yoga flow.

“Mountain pose is designed to get your body activated and ready for more movement,” says Williams. “You’re literally thinking of yourself like a mountain, embodying strength and resilience.”

2. Tree pose

“Since you’re already standing tall in mountain pose, you can move right into tree pose to build balance into your practice,” suggests Williams. “Balance is essential for any yoga practice.”

1. From mountain pose, keep your arms relaxed at your sides or your hands on your hips while you bring the bottom of your right foot to the inside of your left ankle. You can keep your right toes down on the ground or lift the foot so it rests against your left leg.
2. Balance on your left foot for three to five breaths (or as long as you feel comfortable), then switch sides. Use a counter or chair for support if needed.

3. Forward fold

This transitional pose is a good halfway point for your beginner’s yoga sequence. It’s designed to activate your core and prepare you to move toward the floor.

1. From tree pose, plant both feet firmly on the floor, hip-width apart, toes facing forward.
2. Inhale as you reach your arms up overhead.
3. Exhale and hinge at your hips, lowering your torso toward your thighs with a slight bend in your knees.
4. Rest your hands on the floor, ankles or thighs — wherever is comfortable.
5. Hold for three to five breaths before moving to the floor.

4. Plank

The plank further strengthens your core and upper body.

1. Come into a tabletop position, with your hands and knees on the floor and your back straight.
2. Step your feet back until you’re in a push-up position.
3. Engage your core by pulling your belly in and up.
4. Breathe steadily and hold as long as comfortable. Modify by dropping your knees or using forearms if needed.

5. Cobra pose

The cobra pose is a backbend designed to strengthen your spine while stretching your chest and core. It also helps stretch your hip flexors and improve breathing.

1. Lower yourself onto your belly with legs extended and the tops of your feet on the mat.
2. Place your palms under your shoulders.
3. Lift your head and chest, gently arching your back.
4. Keep your pelvis grounded and straighten your arms as far as comfortable.
5. Hold for three to five breaths, then lower back down.

6. Child’s pose

This is a restorative pose to finish your practice or take breaks.

“This is the time where you slow down, reset and reconnect with your breath,” says Williams.

1. From a plank, come to a kneeling position.
2. Bring your big toes together and keep your knees hip-width apart (or wider for a deeper stretch).
3. Sit back toward your heels and fold forward, bringing your forehead toward the floor.
4. Extend your arms forward with palms down.
5. Relax your chest and belly toward the mat.
6. Hold as long as comfortable, then return to a seated position.

Benefits of sticking with yoga practice

Yoga for beginners can be both exciting and relaxing, offering a wide range of benefits:

• Greater body awareness and mindfulness
• Improved balance, mobility, strength and flexibility
• Mental clarity and reduced stress
• Injury recovery and pain relief

Some discomfort is expected at first, but you should never feel pain. If you do, stop and reassess. It can also help to seek guidance from a certified yoga instructor or athletic trainer.

“Yoga classes are great for beginners who are looking to learn more and expand their wellness and fitness routines,” says Williams. “As you get more comfortable and confident, you can continue building your yoga practice, both physically and mentally.”