Downward dog, reverse warrior, child’s pose and chatur—what? Yoga poses may sound like another language, but don’t let that intimidate you. Anyone can start practicing yoga! Use this as a general guide to get started and begin engaging your mind, body and spirit through yoga today.
Benefits of Yoga
Including yoga in your regular exercise routine is a great way to improve your overall health and well-being. Unlike cardiovascular and muscle strengthening exercises, yoga’s incorporation of meditation and breathing can improve an individual’s mental well-being and help a person manage stress. The benefits of yoga don’t stop there! Practicing yoga also:
- Increases flexibility
- Increases muscle strength and definition
- Improves respiration, energy and vitality
- Helps maintain healthy body weight
- Improves cardio and circulatory health
- Improves range of motion and balance
- Reduces anxiety and stress
- Improves energy and mood
- Improves posture and alignment
- Improves athletic performance
Getting Started
You don’t have to be able to twist your body into a pretzel to do yoga. Since there are so many different types of yoga, it is possible for anyone to start at any level. Whether you are beginning your yoga practice at home or at a studio, use the following tips to help get you started:
Not all yoga provides the same experience, so it’s important to know what you are getting yourself into before rolling out your mat. Some classes will leave you dripping in sweat while others will make you feel extremely relaxed. Use this cheat sheet to help you find a class you’ll enjoy.
There is no right place to practice yoga. As long as you have a quiet and relaxing environment, you can practice yoga almost anywhere— at home, outside, at a studio, and even on a paddleboard! If you are a beginner, practicing yoga at a studio is helpful, because the teacher can guide you and correct your poses. However, there are plenty of great yoga videos online for free! Regardless of where you practice, try to devote that time to being present to focus on your poses and breath.
If you are interested in practicing yoga at a studio, use the following list to help you find a class in Davis. Most studios offer deals for first timers and student discounts, so research your options ahead of time.
*These links are based off the most current information available in December 2015. Locations are subject to change.
Practicing yoga at home is very convenient, and it allows you to choose the length and type. Use these online yoga resources to find a video that works for you:
- DoYogaWithMe has free classes for all levels, but focuses on beginner classes.
- YouTube has hundreds of free yoga channels to choose from. Here are some options:
- Equip Yourself for Success
Clothing
- First and foremost, make sure you are comfortable during your yoga practice. It’s best to wear light clothing that allows you to move freely and some people also prefer form-fitting clothing. Choose what feels best for you.
- Yoga is typically practiced barefoot, so there’s no need to worry about shoes!
Equipment
- Some studios provide mats for free or a small fee, but you may want your own if you plan to practice at home. If you purchase your own mat, make sure you get one that is sticky or textured enough to grip to the floor, your hands and feet. If you’re allergic to latex, avoid buying mats made of natural rubber. Mats range in thickness. Standard mats are 1/8” thick, but there are thinner and thicker mats depending on your preference.
- Studios usually provide blocks and straps if you would like to use them for support. If you are practicing at home, you can use make shift items like books and cans.
- If you are practicing Bikram or Hot Yoga, it is recommended that you use a towel the length of your mat to prevent slipping and bring a small towel to wipe your sweat.
- Don’t forget H2O! It’s important to bring water with you and make sure you are hydrated before you start practicing yoga (especially if you choose Bikram or Hot Yoga). Check out the H2O station map to see where you can refill your water bottle on campus.
- Be Patient and Listen to Your Body
Regardless of whether you are new to yoga or are a devoted downward dogger, it’s critical that you listen to your body. If a posture is painful, don’t force yourself into it. Ask the instructor for an alternative. Just like every other form of exercise, the only way to improve your yoga practice is to regularly make time for yoga. If you are practicing at a studio, don’t compare yourself to others. Every body is unique and has different limitations. Remember that every yogi was new at one point, so give yourself time to get there.
- Decide which type of yoga you would like to try.
- Hatha- A slower moving class that focuses on the basics and requires you to hold each pose for a few breaths. This class is great for beginners!
- Ashtanga- Consists of six series of sequenced poses, performed in the same order every class. This is great for individuals that enjoy routine and guidelines in their yoga practice.
- Vinyasa Flow- Links movement to breath for an invigorating class that flows through the poses at a quick pace to increase your heart rate. If you like sweating and desire a more heart pumping yoga experience, this class is for you!
- Bikram- Consists of a specific series of 26 poses and two breathing exercises practiced in a room heated to approximately 105 degrees and 40 percent humidity. You will sweat...A LOT. All studios practice Bikram for 90 minutes, so make sure you are hydrated and remember to take it easy as a beginner.
- Hot Yoga- Practiced in a heated room, like Bikram, but teachers have freedom to choose their own series of poses rather than sticking to the 26-pose Bikram sequence. This class is best for sweat lovers seeking a deeper stretching experience.
- Restorative- Think mellow and slow moving. This class can feel more rejuvenating than a nap. You will use props like blocks and blankets to fully support your body in each pose. This class helps your body recover from strenuous workouts and is great for people that want a relaxing experience.
- Find a Place to Practice
More Tips for Yoga
- Don’t get discouraged when you can’t get into a posture at first. Many postures take a lot of practice.
- Tell your yoga teacher that you are new so they can give you extra help.
- If you put a towel on your mat, spray it with water to keep it from moving.
- Don’t worry about how you look. It’s a judge-free environment.
- Try not to eat large meals within a few hours of a yoga practice.
- For hot yoga, wear as little and as tight of clothing as you are comfortable wearing. For other types of yoga, it is generally safe to wear more clothing.
- Look up poses ahead of time, so you have a general idea of what each one looks like.
Starting something new can be intimidating, but keeping a positive attitude can make it a fun adventure. If yoga sounds intriguing to you, then give it a go and start reaping the mental, emotional and physical benefits!
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