Top 10 Things You Should Know Before Starting Yoga

One important tip when practicing yoga is to always train with an instructor. While yoga poses may seem simple, many people think they can practice on their own at home using videos or books. However, yoga requires high precision and proper technique, especially when it comes to coordinating movements with breath. Without the guidance of a trainer, you risk making mistakes that could lead to injuries.

Having a trainer also increases your chances of reaching your yoga goals. Trainers are professionally trained and skilled, enabling them to tailor programs that suit your body type and physical condition. Furthermore, yoga instructors often have a calm, positive, and passionate attitude, which can inspire you to stay committed and enjoy your practice more.

Before engaging in any form of exercise, including yoga, warming up is essential. A proper warm-up, often referred to as 'warming up the body,' plays a crucial role in preparing your body for physical activity. It helps increase body temperature, improves flexibility, and gradually stimulates cardiovascular and respiratory functions. Skipping the warm-up and jumping straight into exercises can lead to injuries such as strained muscles, torn ligaments, or tendon damage because the body is still in a resting state and suddenly required to work intensely. Additionally, a lack of blood flow during exercise can result in fatigue, dizziness, and even fainting.

When warming up, it’s important to start with gentle, simple movements and gradually progress to more complex ones, stretching and moving individual muscle groups before transitioning to full-body exercises (including areas like the neck, shoulders, hips, and knees). The warm-up should last at least 15 minutes, with particular emphasis on repetitive stretching and muscle elongation.

In yoga, there are two types of warm-ups: general warm-ups, which are standard for all activities and focus on physical movements, and specialized warm-ups, which are designed with higher intensity to help safely and easily transition into advanced yoga poses.

Yoga requires intense concentration. This isn’t just because of the challenging techniques, but because yoga is a practice that helps improve focus and is incredibly effective for stress relief. One of the key reminders during yoga practice is to always focus on yourself, paying attention to your body’s movements and your breath while allowing your mind to find stillness.

During your practice, avoid comparing your progress to others. Such comparisons can create unnecessary pressure and are not healthy for your mind or body. Yoga is for everyone, regardless of body type or flexibility. People who are naturally flexible may perform certain poses easily but might struggle with others, while those less flexible may find some poses challenging but will improve over time. The most important thing is to love and respect yourself, focusing on performing each pose to the best of your ability. With consistent practice, your body will become more balanced, flexible, and capable of mastering more advanced poses.

Another key point in practicing yoga effectively is selecting the right space and time that work best for you and your practice.

If you're attending community classes, choose a studio that is spacious, well-ventilated, and filled with plants, flowers, and soft colors that allow natural airflow. These types of environments help create a positive energy, making it easier for you to breathe. If practicing at home, try to find a space that isn’t too cramped or noisy. A small, cluttered room can interfere with yoga poses, especially those requiring leg and arm movements, and can also negatively affect your mental focus. To enhance your practice, consider playing soft, relaxing music or using essential oils to create a calming atmosphere.

The timing of your practice is also crucial. Aim to practice for 45-60 minutes each day. The best time is in the early morning, which is considered the 'sacred time for yoga' in Sanskrit. At this time, your mind is clear and refreshed, and practicing yoga in the morning awakens your senses, body, mind, and energy levels, while also boosting your metabolism. In the late evening, yoga is also beneficial as your stomach is empty, aiding diaphragmatic breathing and promoting relaxation, helping you de-stress and get a better night’s sleep.

Your yoga mat comes into direct contact with your body throughout your practice. It tends to collect sweat and dirt, so it’s essential to wipe it down after each session and let it dry in a well-ventilated area. Use a mild soap solution for cleaning, and hang the mat in a shaded area, avoiding direct sunlight to preserve its quality.

When it comes to yoga, choosing the right mat is just as important. A good yoga mat should suit your body size, weight, and provide enough grip without being slippery, ensuring comfort during your practice. Yoga instructors often recommend having your own personal mat for hygiene and convenience. Here are some tips on how to select the best yoga mat for your needs.

When you’re just starting yoga, it’s important not to dive straight into advanced poses. This could lead to muscle soreness and frustration. Instead, begin with the most basic movements suited for beginners, which will help you become familiar with the practice and the mindfulness aspects of yoga. Remember, starting with the fundamentals is key.

Here are some basic yoga poses for beginners:

• Mountain Pose: Spread your toes and press them into the floor. Engage the muscles in your thighs to lift your kneecaps and draw them toward your inner thighs. Open your chest while keeping your palms facing inward along your body. Breathe deeply and slowly, taking 5-8 breaths.
• Downward Dog: Start in a tabletop position and lift your hips to create an inverted V-shape with your body. Keep your legs straight and your heels aiming toward the floor, but bend your knees if your hamstrings feel tight. Walk your hands forward if needed.
• Plank Pose: From a tabletop position, extend your legs back, bringing your toes to the floor, and lift your heels. Slide your heels back until your body forms a straight line from head to heels. Keep your core engaged, shoulders aligned with your wrists, and avoid sagging your back. Hold for 8-10 breaths, then return to Child’s Pose and repeat 5-10 times.

If you find it difficult to attend a yoga studio or simply don't have the time due to a busy schedule, online yoga courses are a great alternative. The advantage of learning online is the flexibility it offers in terms of timing and location, while still allowing you to maintain a consistent workout routine. Depending on your needs and goals, you can choose from free or paid online courses.

Here are a few things to keep in mind when practicing yoga online:

• Record yourself practicing and compare your movements to the instructional videos to see if you're meeting the required positions. Pay attention to your body and make adjustments as needed.
• Always remember your breath. Breathing is not only essential for connecting the body and mind but also helps ensure your body is not overstretched or out of balance—both of which can lead to injury.
• If something feels off or you don't understand a move, reach out to your online instructor for guidance. Even with free or paid sessions, instructors are usually happy to address your concerns to improve their teaching.
• Stop practicing if you feel excessive pain or experience unusual symptoms (such as difficulty breathing, trouble sleeping, or increasing pain).

Before enrolling in any sport or fitness activity, it's essential to understand the fundamental principles specific to that practice. This knowledge will help you mentally prepare, stay motivated, and feel more confident during your sessions.

• Be mindful of your diet: To avoid stomach discomfort, it's recommended to eat at least two hours before exercising. Avoid working out on an empty stomach. Plan a nutritious diet with balanced meals and healthy foods for your body. It's important not to follow overly restrictive diets that could lead to nutritional deficiencies.
• Choose appropriate attire and accessories: The basics you need for yoga include a mat and comfortable clothes. Since yoga involves movements that stretch and bend the body, which can be challenging, it's best to wear breathable, flexible, and moisture-wicking clothes that offer comfort but aren't overly revealing. Your yoga mat should provide a good grip and absorb sweat to prevent slipping.
• Stop if you experience any unusual discomfort: Whether you're practicing yoga or any other physical activity, always listen to your body. If you feel sharp pain or any discomfort during a pose, stop immediately and avoid pushing through the pain. Before starting your session, it's a good idea to inform your instructor about any health concerns, even minor ones, to prevent accidents and injuries.

There are many different styles of yoga, each offering unique benefits that you can truly experience only through practice. It’s recommended to explore several styles and instructors before committing to one long-term.

• Hatha Yoga: A fundamental style of yoga that serves as the foundation for all other styles. It emphasizes achieving balance and relaxation for the body. Hatha Yoga classes are ideal for beginners due to their slower pace compared to other types of yoga.
• Iyengar Yoga: Focuses on the alignment of the feet and precise, detailed movements. This style is suitable for those recovering from injuries who need a slower, more methodical approach to practice.
• Kundalini Yoga: This style emphasizes the spiritual aspect, focusing on mental and energetic connection. Kundalini classes include vigorous postures, breathing exercises, chanting, and meditation to elevate your spiritual consciousness.
• Ashtanga Yoga: Known for its physically demanding sequences, Ashtanga is ideal for experienced practitioners with a strong foundation in yoga and a good level of fitness.
• Vinyasa Yoga: This style is the most athletic and fast-paced of all, and incorporates various types such as Power Yoga, Prana Yoga, and Ashtanga.
• Bikram Yoga: Practiced in a hot room with temperatures around 40°C and high humidity. This style consists of a series of 26 postures, each performed twice.
• Yin Yoga: A meditative style of yoga focused on cultivating inner peace and mindfulness. Yin Yoga is also a fantastic choice for beginners.
• Restorative Yoga: This style focuses on slowing down and relaxing the mind after a busy day. It is excellent for those dealing with illness or stress.
• Anusara Yoga: A modern interpretation of Hatha Yoga, combining alignment with a focus on the connection of mind, body, and spirit.
• Jivamukti Yoga: Centered around the connection to Earth and all living beings, this style often attracts those who follow a vegetarian lifestyle.

Practicing Yoga requires a slow, careful approach, executing each movement with precision as instructed by the teacher. To achieve meaningful progress, practitioners must embrace patience and perseverance. Yoga is not just a passing trend or something to be practiced on a whim or under external influence.

Moreover, Yoga’s effects on the body come gradually and steadily. Without regular and long-term practice, the benefits will remain elusive. If you ever feel like quitting, take a moment to pause, reflect, and regain your motivation. If possible, join community classes and connect with fellow practitioners to stay inspired and committed.