Yoga for Beginners - How to start a yoga practice, or develop a home practice that will change your life.

Hello Everyone,

Today I want to dive into the topic of yoga for beginners and how a home yoga practice, however basic, can be life changing. It is a subject very dear to my heart, and one that I am passionate about sharing with others. Whether you are brand new to yoga, or thinking of taking your yoga out of the studio and weaving it into your daily life at home, this practice will create a new dimension to your every day routine. It is a powerful way to support your physical, emotional and spiritual well being, carving a path to a happier and healthier life. So let’s talk about how to take the first steps towards starting a yoga practice, and how to introduce yoga to your daily life at home. Read on and you will find it is surprisingly easy and the benefits are plentiful. I have some great tips to get you started:

1). Release expectations, roll out your mat and go for it!

Anyone can do yoga; the essence of the practice is internal, not external. So whatever your fitness level, body type or circumstances, yoga is there for you. It is your friend and is so much more than fancy poses on Instagram. Yoga is a spiritual practice, a way of being in the world. Yes, it involves movement and the practice of asanas (poses), but that is only a small part of yoga. The word yoga means “union” in Sanskrit. It is the union of all that exists in ourselves and in life. When we exist in a state of union, there is no separation between the mind and our state of being. Being present in the right now and calming the fluctuations of the mind is yoga. So releasing any expectations about how to “do” yoga is a perfect way get started. Stepping onto the mat with an open mind and an open heart is the first and greatest step to begin a wonderful relationship with yoga. Go for it!

2). Get practical.

To practice yoga you need very little. But in practical terms, a mat with good grip is pretty essential. It doesn’t have to cost a lot, but getting one that is a little “sticky,” as good grip for your feet is really helpful when you are starting out. This is the mat that I prefer, it is a travel mat, but I like the grip and the fact that I can bring it anywhere! https://www.amazon.ca/Manduka-Superlite-Travel-Yoga-Biodegradable/dp/B0092L64M6/ref=sr_1_3?crid=UVD178388DVW&keywords=manduka+yoga+mat+travel&qid=1666477297&qu=eyJxc2MiOiIxLjU0IiwicXNhIjoiMC45NCIsInFzcCI6IjAuOTkifQ%3D%3D&sprefix=manduka+yoga+mat+%2Caps%2C114&sr=8-3

A good yoga mat is the practical tool for your foundation as a beginner. When practicing poses, to feel a good grip under your feet is grounding and provides stability, not only for your body, but for your mind as you work to balance, move and create the shapes that will benefit your body and mind. Other useful ideas are:

* loose or flexible clothing in which you feel comfortable and able to move well. Again, this doesn’t have to be costly, or the most expensive designer gear. Just comfortable to you, allowing you to move and feel the best in your body.

* Having a wall close by when you begin is invaluable. The wall is the perfect prop for alignment, balance and gives a wonderful feeling of stability to many poses for beginners. Other props are useful, but can be considered as you progress.

3). Start small and progress at your own pace.

As mentioned in my first tip, yoga is not about contortion or extreme flexibility. I am not very flexible at all, due to a back injury many years ago. My practice is not about being very flexible, it is my companion on my healing journey. It creates freedom in my body and my mind. Working at your own individual pace to find strength, stability and movement in your muscles and joints brings, more flexibility naturally as your practice evolves. Physical practice is only one of the eight limbs of yoga. Here is a brief overview for you: https://www.yogajournal.com/yoga-101/philosophy/8-limbs-of-yoga/eight-limbs-of-yoga/

Beginning a yoga practice also involves getting comfortable with being present and still. This can be more challenging than working on movement in poses. I often find that my students love to move around and play with poses, even if they find them challenging. However, becoming still in Savasana (corpse pose) at the end of a class can be the most demanding part for many. Some students even leave before we get to this final place of stillness to assimilate the practice. So starting small in all areas of practice and being kind to yourself is key. Go at your own pace. This practice is yours and no one else’s. It’s for you. Here is a link to a guided Savasana practice on my YouTube channel: https://youtu.be/Qvj8Y2sGlIo

4). Find your teacher, however that looks for you.

The best way to learn yoga postures in a safe and nurturing way is to be guided by an experienced yoga teacher. My lineage is Iyengar Yoga. All certified teachers of this lineage have practiced and trained for at least six years, and have undergone a rigorous training programme and assessment process. They know their stuff! You can read about Iyengar Yoga here: https://www.sacrednorthyoga.com/classes

I encourage you to check out local yoga studios and find a fit that’s right for you. Alternatively there are now many online classes offered by amazing teachers, and so much free content on YouTube. Check out my YouTube channel for some beginner friendly practices here: https://www.youtube.com/channel/UC_dMQQ_4dPD5BJ-J0RZDYrw

There are also thousands of other channels with classes aimed at beginners, or those who want to develop their practice at home. In our technological age, there are so many options for beginner yogis. Try one and if it doesn’t work, try another. Yoga is a practice; all experience is useful and the saying “when the student is ready, the teacher will appear,” is so true!

**Great teachers can be in person or online**

5). Bring it home.

For those of you who are either beginner practitioners or with some studio experience, but want to delve into the arena of a home practice, this tip is for you. There is something so special about crafting a practice that is completely unique to you. Obviously learning from an experienced teacher is optimal in the beginning stages of your yoga journey, but a home practice can be created surprisingly quickly to enhance your experience and studies on this path. Taking the knowledge you learn from a class, whether in person or online, and then practicing without an external guide, is the next level of awareness and commitment to your practice. At first it might seem a little awkward, or you might not know what to do. But this practice is just for you, it’s not about anyone else. So with that mindset, you can be totally indulgent and do whatever feels right to you, on any given day. Remember to keep safety at the forefront of your mind, and never push your body beyond what feels good. You can of course, follow an outline similar to that in class, or you can take a few poses that you enjoy and work on those. A good indication if you feel blocked or don’t have a lot of time, is to take a pose you love, a pose you don’t love as much and a restorative pose to finish, such as Savasana (corpse pose) or Supta Baddha Konasana, (reclining bound angle pose). Another option is to take a pose to work on your shoulders, a pose to open your chest, a pose to lengthen your spine and a pose work on your hips. Then finish with a restorative pose. There are an abundance of great books out there to assist with creating a fulfilling home practice. One I really love is Your Year of Yoga - learning to love practice, by Holly Walck Kostura. Here’s the link: https://yogawithholly.com/book

In practical terms, all you need to create a home practice is a space without too much clutter, where you are able to place your mat and possibly a few extra props. A wall is also very useful. Additionally, comfortable clothes to practice in and some designated time for you to give yourself the gift of this practice, is invaluable when further developing your own home yoga routine. Then, step on your mat and watch the magic unfold.

**This is my home practice space. It’s popular with my dog!**

6). Get started and change your life.

In my beginner classes, I focus on standing asanas first. These are the foundation of Iyengar yoga, as they bring stability and mobility to the body. These postures draw attention to how we stand, and work on developing beautiful posture. Learning to stand firmly on the legs and distribute the weight of the body is key in the practice of yoga, and is essential for healthy movement of any kind. I also like to focus on lengthening the spine, bringing freedom to the body, learning to breathe optimally, and getting to know my students and how this practice can most serve them. It’s so rewarding to get know the students and see their progression in this life changing practice. As Geeta Iyengar says in Yoga in Action - Preliminary Course “[the] subject of yoga is as vast as the sky”, so this short article is just a tiny starting point from which to commence towards a lifestyle on this path of health, wellness and inner knowing. Getting started is just the tip of the icebrg, and it begins with taking that first step onto the mat with an open mind, an open heart and a willingness to learn. It’s that simple! Your confidence will grow, your practice will become your own (supported if you choose by the guidance of a teacher), and yoga will become a constant support in your life; a friend you can call upon at any time to ground, energize, calm and centre you.

**Standing poses are the foundation of your practice - they create stability and mobility in the body.**

So are you ready to take that first step onto the mat, or bring your practice home and develop a practice perfectly crafted for your own unique needs? If so, comment below, or send me a message on the Connect with Me page of this website. I am available to answer any questions on this topic, or would just love to chat about health and wellness with you. You can also find me on Instagram and on YouTube. As mentioned above, I have many practice videos aimed at beginners. Come practice with me there, I would love to see you!

Here are some videos from my channel to get you started and provide some inspiration on your journey: https://www.youtube.com/channel/UC_dMQQ_4dPD5BJ-J0RZDYrw

And as always, if this inspired you today, please share it with a friend; it might inspire them too!