Ultimate Beginners Guide to Yoga
What comes to mind when you hear someone talk about yoga? Could it be one of these things?
You have to be flexible
Yoga is too slow
Only women do yoga
Yoga is a religion
Yoga is for young people
Yoga is expensive
There are several common misconceptions about yoga. In reality, these things are not valid.
When I started with yoga, I didn’t know how powerful it would be. In the beginning, I attended classes here and there. After every class, I’d feel refreshed, relaxed, and ready for what life brings me next. I slowly began to incorporate it into my daily routine until I eventually learned how many benefits a regular yoga practice can provide.
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Disclaimer: I am not a certified yoga instructor; the information contained in the post is all experience based. Consult your doctor before beginning any workout program.
First and foremost, let’s get this out of the way. Yoga is for EVERYONE. For every race, gender, body, sexual orientation, and age, insert your description here. Yoga is for EVERYONE.
The biggest misconception that I hear people say when I mention that I practice yoga. You do not have to be flexible to do yoga. In fact, with regular yoga practice, you could potentially increase your flexibility with time.
Yoga is for Everyone
Bottom line: if you have a body and have clearance from your doctor, you can practice yoga. There are so many free yoga videos on YouTube, so creating a yoga practice doesn’t have to be expensive.
Let’sLet's dive into everything you need to know about yoga, how it can benefit your life, and how to start and maintain a yoga practice. So sit back, get some coffee, and get ready for all you need to know to get started in yoga. To learn more about the different styles of yoga, read my post What is Yoga?
Benefits of Yoga
Yoga can provide significant mental benefits such as stress relief since stress can present itself with tension in the neck and back, headaches, and troubles with sleep, to name a few. With regular yoga practice, you can learn many stress relief techniques. While creating mental clarity and a sense of calm, yoga also increases body awareness. If you want more information about the benefits of yoga, read this article.
In addition to the spiritual and mental benefits of yoga, there are many physical benefits:
Increased flexibility - I always respond to the misconception about flexibility and yoga with this. You will gain flexibility with regular yoga practice.
Increased muscle strength and tone - you’d be surprised how much power you can achieve with bodyweight movements.
Improved respiration, energy, and vitality - because breathing to action is important in yoga.
maintaining a balanced metabolism - many poses involving twists are said to aid in digestion
and weight reduction - with a regular yoga practice and a balanced diet
cardio, and circulatory health
improved athletic performance - the addition of a standard yoga practice can help athletes recover and improve their performance
protection from injury - yoga works and stretches all of the supportive muscles that are often forgotten about, which can help prevent injury
Yoga has given me a place where I can spend my time focusing on myself. I can clear my mind and get a better sense of grounding. It provides a sense of clarity and stress relief.
While providing a great place to improve my mental health, I have also noticed many physical benefits like many of the above. I can recover from my strength training much quicker than if I didn’t do yoga.
What You Need to Get Started
Yoga needs very minimal equipment. You only need your body, comfortable, breathable clothing, and a yoga mat. You can do yoga without a rug, but having a carpet helps with traction and separates you from the floor. You can use other accessories to help your practice, such as mat towels, blocks, and straps.
Here are my beginner recommendations for yoga equipment:
Yoga mats
As a beginner, I probably got a super cheap yoga mat from Target, which I don’t think they sell anymore. But that’s an excellent place to start looking for an affordable but good-quality yoga mat. Remember that a cheap mat will wear much quicker than a higher-quality yoga mat. Another store to look into is Dick’s Sporting Goods. I suggest getting something at least 4mm because anything less may not feel great on the knees.
Note that some low-quality yoga mats will keep an impression of your feet or hands on the carpet. This may seem like a sign of the rug's softness, but it means that it will not last long. But that doesn’t mean you couldn’t upgrade after the cheap one wears beyond its use as you grow your yoga practice.
Classic 4mm yoga mat from Gaiam for $24.99.
This one is what I currently use. I don’t have this specific color. But I have found that all 4mm mats are very similar to the solid-colored and the printed ones. The mat that I have right now, I have had for years. Maybe five years or so. It is almost time to replace it, but for now, it works. If you practice yoga every day, it may not last as long as mine. I do love this brand; it is also found at Target.
Premium 5mm Dry-grip think non-slip yoga mat from Gaiam.
This one is slightly thicker and has a different texture than the 4mm Gaiam mat. This mat will last longer than the other one, creating a more non-slip surface during a hot yoga class where you will sweat a lot.
Manduka PRO Yoga 6mm yoga mat
A very durable yoga mat that is guaranteed for life. Manduka PRO will not fade, peel or flake. As this mat ages, the grip continuously improves. Since this mat is 6mm thick it provides a stable surface for any yoga practice. Also, it is doesn’t absorb sweat or bacteria and super easy to clean.
Manduka eKO 5mm yoga mat
This mat has all of the same benefits as the Manduka PRO but is made from biodegradable natural tree rubber that is 99% latex free. So if you’re environmentally conscious, this may be an excellent option for a high-quality yoga mat.
Mat towels and travel mats:
Yogitoes Yoga Mat Towel
I love this mat towel for hot yoga. It stays put and the microfiber material absorbs sweat quickly. I feel like this towel is a must no matter what mat you have for any heated yoga. It makes all the difference throughout the practice in keeping
Manduka EKO Superlite Yoga Mat
This yoga mat folds up and weighs about 4 pounds making it the perfect travel mat. It is made of the same material as the EKO yoga mat, only it is not as thick. So if the thickness is a concern for you, then this mat may not be the right choice for you. Just keep in mind that other yoga mats may be heavier and less travel friendly.
Blocks and Straps
Yoga blocks and straps can help beginners ease into more challenging poses. Many instructors will cue you to where a block or strap could be helpful. I often sit on a block to get deeper into the pose, in many poses where I can’t touch the floor to bring the foot closer to me. My favorite way to use a strap is for a deep hamstring stretch. There are many yoga blocks and straps available on the market. My current belt is from a subscription box, and the league is from Gaiam. Some blocks may be more eco-friendly than others, as with any products on the market.
How to Begin and Maintain a Yoga Practice
You only need your body, a mat, and a beginner’s Youtube video to start. Suppose you don’t want to buy a mat first, don’t. Just search for a beginner’s yoga video. I searched “beginner” in Yoga on Candace's Youtube channel; many beginner videos are available.
Once you practice yoga regularly and have your mat, continue choosing videos. Maybe search for an upper body focus one day and a lower body another, depending on how your body feels. Perhaps you don’t have any specific needs. You could easily choose a full-body video too. Find a quiet, distraction-free place in your home and just practice.
Be consistent. Determine what your schedule allows for how often you practice yoga. It doesn’t matter; it is your practice. You will get what out of it, what you put into it. If you only have two days to do 30 min yoga sessions, that’s great! You will still get all of the benefits of yoga, no matter how often you practice. The more often, the better, but again, it is YOUR practice. You do you!
With that said, if you practice once, then two weeks later, you practice. Then two months later, you practice; you may not see the benefits as much as you would if you practiced once a week. Consistency is key.
If you decide it’s within your budget and it’s easier to attend an in-person yoga class to keep yourself accountable for regular yoga practice, then do so! I recommend Corepower Yoga if there is one in your area. It is a great place to start. However, locations are not available everywhere.
Finding a great local studio is also a great option; I love supporting local businesses, and sometimes the best yoga classes come from a local studio. But where ever you practice, whether at home or a studio, just be consistent.
My Favorites Yoga Videos
Yoga by Candace is my inspiration for all that I do. She is a strong businesswoman, entrepreneur, yoga instructor, and personal trainer. She is so kind-hearted and has such an inspiring story. She teaches yoga on her YouTube channel and in person at her studio in Connecticut. She holds yoga retreats and yoga teacher trainings throughout the year. She shares a ton of information on her Instagram. I attended one of her yoga retreats last year in Santorini, Greece, which was lovely. I was so inspired by Candace as well as the country.
Another place I love to get yoga videos is the Nike Training Club app. There you can find various class lengths in different formats. My favorite isis the class format, where you follow along as if taking an in-person class. I love this app and am so happy that the premium version is free for all users, thanks to COVID-19. One of my favorite yoga instructors is Alex Silver-Fagen. Her classes are inspiring and feel good at the course's end.
There are so many class options; google yoga classes on youtube and see what pops up. If one type doesn’t vibe with you, choose something else. Eventually, you will find an instructor you vibe with and create classes you love. Do the same with studios or even teachers within individual studios. I’ve discovered some teachers I LOVE and don’t connect with. However, I never regret any time I practice yoga.
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