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Live healthier by doing yoga with this expert advice for beginners

When you think of yoga, do you think of someone extremely flexible who can contort their body in ways that seem unimaginable. Do you see an image of a yogi (a yoga practitioner) sitting on the floor in a pretzel like position chanting mantras?

The truth is yoga is what you make it and can be as simple as a stretching routine, a highly skilled strength and athletic workout, or a more deeply spiritual practice. Yoga can be tailored to fit your personality, your lifestyle and/or your particular health and fitness needs. It doesn’t matter how old you are, or how flexible you are; yoga is for everyone. If you want to increase strength, flexibility, balance and reduce stress in your life, then yoga is for you.


Do

Do research to find a qualified yoga instructor and beginner class

Due to yoga’s increased popularity, there are many yoga classes and instructors out there to pick from. However, not all classes are appropriate for beginners and not all instructors have the proper training and background knowledge to teach yoga. Do research and make sure the instructor you choose has a national yoga certification. A good reference would be completion of 200 hours of training for their certification and that they are registered with the Yoga Alliance. Another good option would be to try a Les Mills Body Flow class at a local gym. Les Mills instructors have advanced training with continuing education to keep up with industry standards. Body Flow classes are for beginner to intermediate levels and include a combination of yoga, pilates and Tai chi.

Do purchase yoga essentials: yoga mat, block and strap

Yoga mats provide cushioning and help prevent slipping during yoga postures.
Blocks are props to help improve your alignment and form during your practice. If you can’t quite reach the floor, blocks are placed so that you can place your hand on the block instead of the floor. You can also sit on blocks to help tilt the tailbone and increase reach when moving into postures like forward bends. Straps can be used in seated or lying poses to help increase your flexibility by providing more length in the poses. For example, if you are sitting and can’t reach your toes, you would simply place the strap around the arch of the foot and grasp the ends of the strap to help advance the stretch.

Do set realistic goals

Always listen to your body and respect your limitations. Pushing past your limits of flexibility can set you up for pain and injury. During your practice you want to only advance to where you feel some tension in the muscle. Give your muscles time to release, lengthen, and let go. Become very aware of your breathing and how it helps facilitate your movements. It is recommended to breathe in and out through the nose to help warm the body during postures.

Do start with a class for beginners

It’s important to start with a good foundation when learning yoga. A beginner class will focus on your breathing, form and technique while you learn the base poses. This is imperative to help prevent injury and to properly advance in the practice.

Do listen to your body and advance skills accordingly

Yoga is not about competition; our bodies are all different. We have different degrees of flexibility on any given day depending on injuries, recent activities, previous experience, and level of skill, etc. Learn to respect your body and become in tune with any limitations or restrictions throughout your practice. This will help avoid injuries and help you transition properly to more advanced poses.


Don't

Do not talk during class

Yoga is about a mind, body, and breath connection. Avoid talking during the practice so that you and others can have increased awareness and concentration during class You need to be aware and focused on your technique, how you breath, and how your body reacts to movement. This is best done in a quiet environment.

Do not push to the point of pain in a pose

Yoga is about respecting your body and it’s limitations. Pushing into a pose to the point of pain can cause a serious injury. Always be aware of your spinal alignment; your knees, your shoulders, your back and your neck You should only feel slight tension in the pose - never pain. The use of correct breathing and body awareness will help you advance in the pose properly when your body is ready.

Do not attempt an advanced variation of a pose until ready

Yoga is a challenging practice with a multitude of poses and variations. There are some poses that you will never achieve due to limitations in flexibility, strength or previous injuries you may have. Some of the more intermediate and advanced poses can be mastered after you have learned the proper technique in the base pose. This prepares you to move into more advanced poses with the proper steps and instruction from your teacher.

Do not hold your breath in a pose

The breath is the first technique you should master when starting a yoga practice. Holding your breath can elevate your blood pressure and increase stress and tension in the body. Yoga breathing is done through the nose to provide warmth in the body for your practice. Your breathing during movement and poses will help you concentrate, relax and advance further into the stretch.

Do not skip meditation or relaxation at the end of class

Yoga creates tension and release in the body during postures. Relaxation and breathing is an important part of yoga class designed to calm the mind and body after working the muscles. The goal is to quiet the mind and turn off the mental chatter with a focus on the breath and letting go. This triggers your nervous system to recover from stress and helps to relieve anxiety. Relaxation and meditation can be the most challenging part of the class; as its often hard to simply push our thoughts aside and just simply relax.


Summary
Jumping cartoon

Yoga is a wonderful way to develop strength, flexibility, and increased balance. It can be a meditative beginner practice or a challenging, sweaty, advanced class. Start with a basic beginner program from a certified yoga instructor. Purchase the necessary yoga equipment prior to starting your practice and take time to master the basics before attempting more advanced poses. Remember to always take time to relax and or meditate at the end of class allowing your body and mind time to fully recharge and recover. This can be one of the most valuable and rewarding parts of your practice.


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Patricia Mitchell, RN, CPT Health and fitness expert, registered nurse and fitness writer

Patricia Mitchell has over 30 years’ experience in the health and fitness industry. She is a registered nurse with a BSN in nursing and practiced in the behavioral health field for over 10 years. Patricia has been featured as a fitness expert on...

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