3 things I wish I had known as a yoga beginner

Walking into a yoga studio for the first time may seem like a haven, complete with Lululemon, atmosphere spray, and the best yoga mats, but for many yoga beginners, it can be intimidating.

Having been there myself, I decided to discuss three things I wish I had known as a yoga newbie. I walked into my first class with all my gear and had no idea what to expect. If this sounds familiar, we'll cover the many benefits of yoga that are worth exploring, why it's worth pursuing, and some lessons I wish I'd learned the first time around but have since learned.

If your downward facing dog is just looking down and you can't do a handstand yet, don't worry. Fortunately, yoga is nothing like that.

3 things I wish I knew as a yoga beginner

1. Learn breathing techniques

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I've been doing yoga for years, but it wasn't until I met my current teacher and started taking hot yoga classes for 6 months that I started understanding proper breathing techniques. Don't worry if the “simple” technique of breathing doesn't come naturally (it doesn't for me, I'm useless). It may take a combination of time, patience, the right class and style of yoga, and the teacher who's right for you.

Yoga combines asanas (postures) and pranayama (breathing) to connect mind, body, and breath. In class, you will learn diaphragmatic breathing or “belly breathing” and how to produce a more expansive breath and how to activate your breathing. Ujjayi Pranayama, helps lower blood pressure and lower heart rate. In yoga circles, Ujjayi is considered to be a cleansing breath that builds up heat in the body. Because you close your lips and breathe in and out through your nose, there is a slight restriction in the back of your throat. It is also called “sea breath” because it produces the sound of waves.

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reading Guide to Ujjayi It's helpful if you plan on trying it out, but if not, focus on learning basic breathing techniques first to understand how they affect your body. For example, it has been shown to switch the body from the sympathetic nervous system to the parasympathetic nervous system, a state of calm and relaxation. This study shows that just a few minutes of breathing exercises can reduce anxiety and stress levels.

When it comes to physical practice, correct breathing helps you balance, improve posture, and develop depth during poses, which helps you stay engaged in class and focused on your body's movements. Want to give it a try? Here's a 5-minute breathing exercise from Chris Hemsworth (he really can do it all). If you have a Garmin, try these three breathing exercises using your watch.

2. Find the right class and teacher

Woman performing upward dog on yoga mat during hot yoga class

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Yoga includes many different styles of yoga practices, but the best yoga classes are the ones you enjoy. First, look for a beginner class that teaches you the basics of yoga and basic poses. A great way to develop your practice and learn the essence properly.

From there, find the level and type of yoga class that's right for you. There are all kinds to consider. Forest, Ashtanga, dynamic Vinyasa Flow, and Rocket are typically fast-paced and physically demanding, while Yin Yoga is restorative and requires holding poses for several minutes at a time. Grouper is slow paced, focuses on breathing, controlled posture and transitions, and keeps the tempo down.

If you want to advance your inversion and balance exercises, you can find them in our faster-paced, dynamic classes. If you want to turn up the heat, there's hot yoga and, of course, Bikram. Yoga has distanced itself from the controversial method over the years, and the practice has since been rebranded as the method or Original 26+2. This style focuses on the same 26 poses each class and is performed in 90 degree (F) heat. Some people like repetition, others (like me) can't stand it.

We encourage you to read the class description, consider your options, and find the instructor that's right for you. A yoga teacher can set the tone for your 45, 60, or 90 minutes on the mat, so find someone who will inspire and safely guide your practice. Sho.

3. Find the right mat and props

A woman performs a low lunge from the shoulders down and places her hands on blocks on either side.

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Blocks are your friend. They don't indicate defeat, so when yoga teachers tell you to use them, they mean it. By chipping away at your ego and using what's useless, you can achieve better posture, deeper poses, and develop a more satisfying practice. These yoga accessories help bridge the gap between your limbs and the mat, improving muscle activation and coordination. This also applies to straps, the perfect warm-up tool for tight shoulders and hamstrings, and grip towels, a must-have for hot yoga enthusiasts.

If you're new to yoga and don't have a mat, you can save money in the short term by using something like the Amazon Basics yoga mat. I don't recommend spending a lot of money on something until you attend a series of classes and find out what you like and don't like.

Yoga combines asanas (postures) and pranayama (breathing) to connect mind, body, and breath.

Finding the best yoga mat for you doesn't have to be a minefield. Our guide (above) will help you decide whether you need a thicker mat for shading, a thinner design for inversions and balance exercises, or a grippy material for hot yoga or if you're going to be sweating a lot. Helpful. There's nothing worse than sliding around the mat for an hour, clinging to your nails in downward dog. Our guide also provides earth-friendly and sustainable options and teaches you how to clean your yoga mat without damaging it.

benefits of yoga

You might be surprised to learn what an hour of yoga can do for your body. From building muscle to reducing stress and anxiety, there are plenty of reasons to roll out your mat and get moving.

Yoga may build stronger joints, bones, and muscles, develop better range of motion and flexibility, and aid relaxation. Depending on the type of exercises you develop, you can also improve your cardiovascular health. In particular, hot yoga helps relax soft tissues, and yogis can find deeper stretches within the class to increase mobility than in unheated classes. One Physical therapy in sports Research has found that heat can enhance the effects of stretching.

A lesser-known benefit of yoga is its effect on sleep hygiene.according to National Health Insurance55% of yoga participants report improved sleep quality. sleep foundation We also support regular yoga to improve sleep quality.

conclusion

If you're a yoga beginner looking to start practicing at home or at a local studio, remember to take the time to find the yoga routine that works best for you. Developing a sustainable yoga practice should be a top priority so that you can enjoy the many benefits that yoga practice has to offer. If you want to start a routine at home, here are some recommendations.

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