Feeling that spark to try yoga and wondering how to get started with yoga? It's an exciting thought, but it can also feel a bit like stepping into a whole new world - maybe even a little overwhelming! Perhaps you've dipped your toes in before, only to feel a bit lost in the flow. You might even be asking yourself, "Is yoga really for me?"
Here's a little secret from the heart of yoga itself: if you want to try it, then the answer is a warm, welcoming "Yes, it is!"
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Now, knowing it can be for you is the first wonderful step. From there, it's a journey of discovery into this ancient practice. This guide is your friendly companion to help you choose a yoga class and know what to expect when you unroll your mat for the first time.
What is Yoga?
We often see yoga as just a physical workout, but it's so much more! The word "yoga" itself comes from Sanskrit and beautifully means "to yoke" or "unite."
What are we uniting? Your body, your breath, and your mind - bringing them together in harmony. The yoga lifestyle.
Why is this union so special? Because by moving your body and focusing on your breath, you create a wonderful opportunity to gently quiet the everyday chatter in your head.
This inner stillness is what many believe is the heart of yoga. It's like hitting the 'pause' button on life's busyness, giving you space to reflect and reconnect with yourself - a true superpower in our hectic world!
The magic happens when your movements flow with your breath, creating a mindful dance.
Read more about the basics in my article what is yoga?
What are the Benefits of Yoga?
Remember that amazing feeling of a quieter mind we just talked about? That's one of yoga's biggest gifts!
This mental pause from daily distractions can be a game-changer for managing stress, easing anxiety, or lifting your mood.
In addition to the positive benefits for the mind, yoga also has many physical benefits. One of the main benefits is that it can help improve flexibility.
This means you don't need to be flexible before attending a class! Yoga postures (as-is or with modifications to accommodate any limitations) can also help to build strength and alleviate pain in certain areas of the body, such as the back or joints (for some people).
Who is Yoga for?
What draws people to the yoga mat or their local yoga studio? So many different things! And that's the beauty of it - yoga truly welcomes everyone. Forget any narrow images you might have seen; yoga isn't about fitting a certain mold or having a specific body type.
The truth is that yoga welcomes all ages, shapes, sizes, and genders. The only real 'entry ticket'? That little spark of desire to give it a go. If you're curious about yoga, you're in the right place.
How to Pick a Yoga Class You'll Love (Especially as a Beginner)
In the United States, the most common style of yoga that is advertised is a type of yoga called Vinyasa Flow. This is most likely the style of yoga that you have seen advertised (or even tried once yourself).
What you may not realize is that this is only one style of yoga. There are several different styles to choose from. Therefore, if you have seen or tried yoga before and felt like it wasn't quite what you were looking for - it may have been that it just wasn't your style of yoga.
Here is an overview of some of the main styles of yoga taught in studios. Take a minute to learn about each of these and see what resonates with you.
Hatha Yoga
Think of Hatha Yoga as the main family tree from which most physical yoga styles branch out. At its heart, Hatha is about pairing physical poses (asanas) with intentional breathing (pranayama).
Now, you'll often see classes specifically labelled "Hatha Yoga" on studio schedules. When you see this, it generally means a class focused on foundational poses, often held for a few breaths, with a strong emphasis on connecting movement to breath.
These classes are usually paced comfortably, making them a wonderful and accessible starting point for beginners to learn the basics.
Vinyasa Flow
Vinyasa flow is a style of Hatha yoga that is more physically demanding. This type of yoga traditionally follows a series of movements known as a "sun salutation." In addition to the sun salutation, additional poses are added.
These usually include a variety of strength, flexibility, and balancing poses. Vinyasa flow classes are often offered in levels. While you can attend any level, a level 1 (or similar) is best suited for beginners.
Power Yoga
Power yoga is essentially a vinyasa flow that moves more quickly and includes more challenging poses. It is considered by many to be more of a physical workout, rather than a practice focused on mindfulness.
Many corporate studios (such as Core Power Yoga) are primarily power yoga. While these may be more physically demanding classes, they are still open to beginners.
Bikram Yoga
Bikram yoga is a set series of 26 poses that are completed in a room heated to 105 degrees Fahrenheit. It uses the same traditional yoga poses found in Hatha yoga.
However, they are not connected in sequences that flow from one pose to another. Instead, Bikram focuses on one pose at a time.
While Bikram is open to students of all levels, it can often be an intense class for someone just starting out. Especially with the heated room.
I suggest familiarizing yourself with some of the poses before attending your first class.
Hot Yoga
In addition to Bikram yoga, general hot yoga classes have become quite popular. This style is less formulated and will vary from teacher to teacher.
Traditionally, though, they tend to follow the Vinyasa style of flow. The only difference is that they are taught in heated rooms (although normally not as hot as a Bikram studio).
These classes are often taught at a slower pace and can be a great choice for beginners who want to explore a hot yoga practice.
Restore Yoga
Restore yoga also comes from the Hatha branch of yoga. It focuses on having students connect with each posture through intentional breathwork, although it may not include as many sequences as a Vinyasa class.
Additionally, restore yoga moves at a slower pace. Many restore classes focus on seated and grounding postures.
Restore yoga is great for all levels of students. If you are brand new to yoga, this is a very inviting style to begin with.
Yin Yoga
Yin yoga is a style of yoga that focuses on addressing the fascia and connective tissue in the body. It is a grounding practice that often includes the support of props like bolsters, blankets, and blocks.
Traditionally, each pose is held for at least 3 minutes; however, poses can be held up to 5, 7, and even 10 minutes. While the poses are held for several minutes, it has a restorative feel as most teachers include a lot of breathwork.
It is a great class for all levels and very inviting for beginners.
Which Style of Yoga is Best for Beginners?
So, with all these styles, which one is the one for a beginner? While some classes (like Hatha, Restore, Yin, or a "Level 1" Vinyasa) are often fantastic, gentle starting points, the truth is, the "best" class is one that sparks your curiosity and feels welcoming to you. It's your adventure!
Choosing your first class might also depend on what's available near you or online.
Here are some tips to help you navigate the options and find a great fit:
- Research yoga studios in your area. Look at what classes they offer and read the descriptions provided. Use the guide above to help better understand what to expect from the class.
- In addition to reading about the classes offered at nearby studios, read any reviews available. This can help you get a sense of the studio culture and teaching styles offered.
- If you don't find a class nearby, consider looking for an online class. There are a lot of online classes available these days - for every level of student and in every style of yoga. Therefore, even if you have a studio nearby, you may want to explore some online classes.
- Try out a handful of classes to find out what style you enjoy. Many yoga studios (and online teachers) offer deals for beginners, like $30 for unlimited classes for 1 week. Deals like these can be a great way to try out a studio, different classes, and different teachers. Even if you only attend 2 or 3 classes, it is often a better price than if you pay for each class on its own.
- Don't be afraid to change studios or classes if you don't feel like it is the right fit. Yoga is your own practice. Therefore, find a space that works for you. Furthermore, you can include more than one style in your yoga practice (taking time for both vinyasa and restore is a great balance for many people).
Read more about the styles of yoga in my related article here.
What Can You Expect in a Yoga Class?
Once you have selected a class to attend, the next part is getting there. Sometimes this can be the hardest part of beginning your practice.
While every studio is unique and has its own culture, here are some general guidelines on how to prepare for class and what you can expect in most studios.
- Getting a mat. Most studios have community mats available, however, not all of them offer complimentary usage. To best be prepared, check with the studio ahead of time to see if there is a rental fee. If you decide to buy your own mat, you do not need to invest a lot of money. There are great mats online or in most stores for under $20.
- Stepping into the studio. Plan to arrive to the studio at least 15 minutes before class begins. This allows you time to check in at the front desk, sign waivers (for your first time in the studio), and find your ideal spot in the classroom to set-up your mat.
Many studios will not allow you to enter class once it has begun. This is another reason to plan to be a bit early so you're on time.
- Remove your shoes and store your belongings. Some studios will have you remove your shoes immediately upon entering the studio, while others will have you remove them before class. Most places will have cubbies for your shoes and other belongings, but some will simply have you leave them by the door.
While you will need to leave your shoes outside of the classroom, it is usually acceptable to take your personal belongings (like a purse) into the room. If you do take your personal bag into class, though, make sure that you silence or turn off your phone.
- Getting set up for class. If you are unsure of where to set up your mat, ask the instructor. In most classes, though, you will be able to see the direction to set up. You can also choose where you want to place your mat. Choose where you feel most comfortable. Front, back, or center.
- Practicing. During class the most important thing to remember is to move at your own pace and listen to your own body. Everyone will be in a different place in their practice, so do your best to focus on what is happening on your own mat (and not compare yourself to those around you).
Most teachers will remind you that it is always okay to rest or come to child's pose if you need a break. Even if they don't tell you this, remember this article and that it's okay to rest as needed!
Come to child's pose, seated, or standing, and focus on your breathing anytime you need a break. Home practice will help you master this, with plenty of patience and consistency.
During class, many teachers will use traditional Sanskrit names for poses. You are not expected to know these names right away. Teachers will often use an English term to follow up the Sanskrit, as well as demonstrate the pose.
- Preparing for the end of class. At the end of the practice, most teachers will close with a final relaxation pose. This is referred to as "svasana." After svasana, the teacher may ask you to come to a seated or standing position and bring the palms of your hands together at your heart center.
At this point, a teacher will traditionally end class by saying "namaste" and bowing. While you are invited to do this, if it doesn't feel authentic to you, you are not required to do this.
- Leaving class. After class ends, some teachers will invite you to come up and ask them questions. However, if a teacher has another class right after (or the studio is using the room for another class), this may not be an option. Most likely, there will be someone at the front desk who can help you if needed.
What is the Most Important Part of Yoga?
While each person will eventually find what is the most important part of yoga for them, there is one element that is essential to all yoga practices - breathing.
The breath is again that connection between the mind and the body. It allows us to easily move from pose to pose. It also allows us to maintain our awareness in a pose. Therefore, many people will say that the breath is the most important part of yoga.
So, if a little doubt still whispers, "Can I really do yoga?" remember this: your breath is your anchor, your guide, and your most powerful yoga tool.
Can you breathe? Then yes, you absolutely can do yoga! Welcome to the journey.
What's Next?
I'll share my journey on starting home yoga practice, with the help of friends and YouTube tutorials.
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