Yoga for beginners – A Beginner’s yoga guide – 7 steps to start your yoga practice.

When you’re new to yoga, it can feel intimidating and be difficult to know exactly where and how to get started. This guide will give you all the tips, guidelines, and recommendations you will need to start a successful yoga practice.

Yoga is accessible for just about everyone. It doesn’t matter how old you are, how much you weigh, what you do for a living, where you live, or what religion you practice.

If you are out of shape or extremely inflexible, I recommend you begin with a gentle practice until you have built up some strength and flexibility for more challenging sequences. If you are already an active and fit person you can get right into a regular hatha yoga class. Once you are familiar with the basic postures, you can explore a vinyasa or flow class. I recommend you avoid Ashtanga, Bikram, or hot yoga until you have built up some physical strength and endurance.

Some people start yoga to get the thin, flexible yoga body, and others are in pursuit of health or healing from injury and disease.

Today, we’re in an unparalleled position to engage with yoga through a multitude of channels. There are countless ways to practice: from studios, gyms, community centers, schools, and outdoor venues, to online videos and social media channels. You can also fully immerse yourself by attending conferences, trainings, and retreats all over the globe.

With so many ways to engage with yoga, you’re in an optimal position to begin or enhance your practice and tailor it to best support your health and well-being.

This is a practice of overall well-being, so be kind to yourself and repeat this mantra: Practice makes progression!

What Should I Wear To A Beginner Yoga Class?

One of the most important parts of getting started with yoga is feeling comfortable and at ease. Part of this is ensuring you wear clothing that allows you to move freely. For some people, this might be activewear, while for others this might be loose-fitting clothing.

Wear what you feel most comfortable in. If you have long hair, it might also help to tie it up so that it doesn’t fall on your face while you move through poses.

Barefoot – practice barefoot for better stability, balance and foot strength.
Clothing – any comfortable top, shorts, or pants that doesn’t hinder your movement.
Mat – most studios provide you with a mat, but it’s better to invest in your own.
Props – props are not necessary, but extremely helpful – if you are a beginner practicing at home, yoga blocks, blankets and straps might be worth investing in.
Towel – it will help with slipping if you sweat a lot.

Yoga In the Western World:

Yoga is widely-known in Western society as a form of exercise, but it draws on an ancient practice that began in India, with origins dating back several thousand years. Traditionally, yoga is a set of practices that are performed with the aim of unifying the mind, body, and spirit, and eventually attaining spiritual enlightenment.

Yoga consists of a vast collection of spiritual techniques and practices integrating the mind, body, and spirit to achieve a state of enlightenment. What is typically referred to as yoga in the western world is really hatha yoga. Hatha yoga is only an exceedingly small part of traditional eastern yoga.

Hatha yoga emphasize the practice of asanas (yoga postures), pranayama (yoga breathing), mudra (body gestures), and shatkarma (internal cleansing). Modern hatha yoga puts most of its emphasize on the physical yoga postures.

Regardless of what your goals or intentions are for starting, just the yoga poses themselves is a fantastic form of mental and physical exercise.

11 Common Yoga Myths That Are Not True:

You Have To Be Flexible To Do Yoga – You do not need to be flexible to start practicing yoga. On the contrary, yoga helps you to get flexible. With time your range of motion will increase, and you will perfect the asanas.
It Is Only For Women – Originally yoga was created by men from men and its foolish to link a specific form of physical activity to any gender. Anybody can add yoga in their daily routine.
The More Difficult The Pose, The Better – Some beginners are hesitant to try yoga because they believe they aren’t flexible or strong enough to do certain poses. This stems from the belief that you should be good at yoga. And that the harder the pose, the better you must be at yoga.
Yoga Is A Religious Practice – While it is certainly a spiritual practice, it does not emphasize worshiping deities.
All Yoga Is The Same – In actuality, yoga is not a single practice. From Hatha yoga to Bikram yoga, to Kundalini yoga, and so much more, you got a lot of options to choose from.
Yoga Is Slow And Boring – This is a common myth, there are many forms of yoga like ashtanga vinyasa yoga or power yoga that are fast-paced, energetic.
Yoga Is Not A Workout – Some styles of modern yoga require physical strength, there are several muscles and core engagement. The best part is that yoga not only engages your physical body but also exercises your mind and spirit. After the session, you will be tired and sweating out in your mat for sure.
Yoga Is Only About Your Physical Ability – Many people think yoga is about being able to touch your toes or put your ankle behind your head, but yoga is about breathing deeply and having a desire to quiet your mind, calm your nervous system and work through any issues preventing you from being at peace.
Yoga Is Nothing More Than Stretching – Yoga is incredibly functional and therapeutic because it can be very corrective when it comes to muscle dysfunction. It doesn’t replace medical care, but it’s highly effective for addressing imbalances. You’ll gain strength, decrease tension, and increase range of motion, so not only can it help restore optimal alignment, but it can also prevent injury.
You Miss Out On The Benefits Of Yoga If You Can’t Get Into Proper Alignment -Too much focus on alignment can cause you to miss out on the neurological benefits of yoga. Overly detailed alignment cues can distract you from the direct experience of your bodies sensations while the brain tries to decipher the cue and determine how it does or does not apply to you specifically. Cuing based on the body sensations and trusting yourself to find your own best alignment on that day encourages you to stay in the direct experience of your body, which yields all the neurological benefits of a mindful meditation.
It Is For Thin People – Again this is nothing more a myth. Yoga is not only for slender people, but for everyone, irrespective of their physique.

Practicing Yoga At Home:

Yoga for beginners’ classes are intended to make yoga as approachable as possible, and practicing at home can make you feel that much more comfortable getting on the mat. And since there are so many classes now available online, doing beginner yoga at home is a fantastic option!

When you take your yoga for beginner classes at home, you can schedule your workouts based on what’s most convenient for you. Plus, you won’t lose time on the commute. Doing online classes at home are especially well-suited for new yogis, since they give you a chance to learn the basics of the practice without worrying about what’s going on around you.

Setting up your space. Before you get started, you must make sure you have a dedicated space to practice. This can be in your bedroom, living room, or backyard. It must be a comfortable space that is free form distraction.

The most common props you will need are straps, blocks, blankets, and bolsters. You don’t need to purchase these right away as you can easily substitute these items with scarves or neckties, a stack of books, and pillows. If you take classes at a yoga studio, they will provide everything that you need.

I recommend that you start with a short and straightforward yoga session and slowly build up from there. Once you feel comfortable with a few basic beginner yoga postures, you can incorporate them into a sequence and continue to add more challenging poses.

If you’re a newcomer to yoga, it’d be ideal to take a few classes before starting at home. A teacher can help make sure you’re not doing yoga incorrectly and building bad form. Once you feel comfortable, you can then transition to working out at home.

The Benefits Of A Home Yoga Practice:

less distractions
moving with your breath
tailoring the practice to what you need that day
lingering on the parts of the practice that you personally find challenging
incorporating poses that are most useful for your well-being
connecting to your intuition

Some advanced yogis practice at home most of the time while others maintain a more even balance between home practice and group classes. As you progress, this will become a matter personal preference.

How Often Should I Do Yoga?

Yoga is a low-impact form of exercise, so you can really do it as often as you’d like and as often as your body will allow it.

If you can practice yoga 3 or more times per week, you will see significant improvements in your flexibility, range of motion, strength, balance, inner peace, and overall wellbeing.

I recommend shorter and more frequent sessions, 20-45 minutes long, and for a total of 3-4 hours spread over the week. Practicing yoga less than this amount will still be beneficial, but you will see smaller improvements over a longer period. Like most things, the more time you can dedicate towards it, the more benefits you will receive.

With each class, your body will get stronger. Eventually, you’ll feel more confident to take on more classes, maybe even at a higher intensity.

Know your Limits:

Yoga is a very personal practice. What’s safe and effective for one person may not be safe or effective for another. Most yoga poses are completely safe, but it’s important to listen to your body and set your own limits as you go.

And if you’re starting a home-based yoga practice, it’s particularly important to know what poses are riskiest for beginners so you don’t try something you’re not ready for.

Many yoga poses require years of practice and substantial strength and balance that takes time to develop. Start by developing a basic practice and give yourself time to work up from there.

If you struggle through longer practices, don’t sweat it. Many new yogis are surprised by how challenging yoga can be.

The Benefits Of A Regular Yoga Practice:

Yoga helps your physical body – The most obvious benefit is, of course, physical. Yoga postures can help increase your flexibility, strength, mobility, and balance. During yoga, your body goes through a full range of motion that can counteract aches and pains associated with tension or poor postural habits. It allows you to fix these imbalances
Yoga reduces stress and anxiety – Another key benefit of yoga is that it helps with stress. Stress and anxiety affect your nervous system, making it difficult to unwind, focus, and sleep. The breathing exercises you practice during yoga can help lower your heart rate and shift your nervous system into a more relaxed state. It also promotes better sleep and increased focus.
Relieve lower back pain – Yoga can also be a great relief for those who suffer from lower back pain. Yoga for back pain could be just as effective for back pain as physical therapy. The practice builds strength and agility, making it easier to move around day-to-day.
Improved gut health – A lesser-known benefit of yoga is it can reduce bloating and aid digestion. The gut-brain refers to how the gut can be affected by psychological stress and vice versa. By practicing yoga and reducing stress you can improve gut health and increase circulation through movement.
Promote bone health – Yoga is a form of strength training that can have huge benefits for older persons. As you age, you naturally lose bone density and muscle, by practicing yoga you can build strength and reduce your risk of osteoporosis.
Better posture – Yoga poses help with improving posture by strengthening your shoulder and back muscles, while increasing their flexibility through stretching. Yoga includes many chest opening exercises which help to reduce slumping shoulders.
Improved mood and brain function – Yoga practices calm the mind and improve general mood and wellbeing. Yoga can relieve tension and stress in the body and help to improve your ability to concentrate.
Better stress management – Pranayama (yoga breathing) is an integral part of yoga. Deep breathing can assist with improving your ability to focus and calm the mind. This means you can better manage stress in your everyday life.
Practicing yoga helps provide a foundation and the tools to building good habits, such as discipline, self-inquiry, and nonattachment. This practice is also a pathway to empower you to make conscious choices to live a healthy and fulfilling life.

A Short Guide To The Foundational Poses Of Yoga:

Familiarize yourself with some of the main foundational poses that most physical practices use. Here is a list of poses with alignment cues that you can practice in the privacy of your home.

Going to your first yoga class can be intimidating. One way to feel more prepared is to get familiar with a few of the main poses beforehand. If you want to practice more yoga at home, here are 10 yoga poses to do every day.

12 Easy Yoga Poses for Beginners:

1. Downward-Facing Dog

Come onto your hands and knees.
Straighten your arms and relax your upper back between the shoulder blades.
Keeping your knees bent, lengthen your knees and lift your hips high.
If you have the flexibility in your hamstring muscles, straighten your legs and let your heels drop down toward the floor while maintaining the length in your spine.
If you notice your spine start to curve as you straighten your legs, bend your knees enough so that you can keep the spine long.
Hold for 5 breaths.

2. Cobra

Lie on your stomach with your legs straight.
Firm up the muscles in your legs and have your feet hip-width apart and your toes pointing behind you.
Push down through your pubic bone to avoid collapsing into the lower portion of the spine.
Place your weight onto your forearms as you lift your chest away from the ground.
Make sure that your neck is long as you look straight ahead.
Hold for 5 breaths.

3. Warrior I

Stand up straight and step your right foot back.
Keep your front foot pointing straight forward and position your back foot at approximately a 45-degree angle.
Position your feet hip-width apart so you’re able to square your hips to the front of the mat.
Bend into your front knee. Make sure your knee is directly above your ankle, or behind it.
Keep your back leg strong.
Raise your arms up straight above your head and relax your shoulders.
Hold for 5 breaths before switching to the other side.

4. Warrior II

Stand up straight. Step your right foot back.
Keep your front foot pointing straight forward. Position your back foot at a little less than a 90-degree angle.
Align your front heel with the arch of your back foot.
Have your hips turned toward the side of the mat.
Bend into your front knee so your knee is directly above your ankle, or behind it, ensuring the kneecap is tracking over the middle toe.
Keep your back leg strong.
Raise your arms up parallel with the ground.
Relax your shoulders.
Hold for 5 breaths before coming to the other side.

5. Tree Pose

Stand up straight. Shift your weight onto the left foot, keeping the inner part of your left foot firmly on the floor, and bend your right knee.
Draw your right foot up and place the sole against your inner left thigh, inner calf muscle, or inner ankle with your toes touching the floor.
Place your hands on the top rim of your pelvis to make sure that it’s parallel to the floor.
Lengthen your tailbone toward the floor.
Firmly press the sole of the right foot against the inner thigh, calf, or ankle, and resist with the outer left leg.
Raise your arms straight above your head. Ensure that you keep your shoulders relaxed.
Hold for 5 breaths before changing to the other side.

6. Seated Forward Fold

Sit on the ground with your legs straight out in front of you. If you have tight hamstrings, bend your knees.
Keep your feet flexed with your toes pointing toward the ceiling.
Sit up tall, lengthening through your spine.
Leading with your chest, keep your spine long as you fold forward.
Place your hands in a comfortable position on your legs.
Hold for 5 breaths.

7. Bridge Pose

Lie on your back.
Bend both knees and position your feet hip-width apart with your knees stacked over your ankles.
Place your arms on either side of your body with the palms of your hands turned down to the ground. Spread your fingers wide.
Lengthen the skin of your tailbone toward the front of your mat.
Lift your hips up and hold the pose for 5 breaths.

8. Supine Twist

Lie on your back.
Hug both knees in toward yourself with your feet off the ground.
Place your arms in a “T” position, with the palms of your hands turned up toward the ceiling.
Let both knees drop down toward the right side of your mat.
Keep your gaze looking toward the ceiling or turn to face the opposite direction of your knees.
Hold for 5 breaths before coming to the other side.

9. Cat-Cow

Get on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
Balance your weight evenly on all fours.
Inhale and look up, letting your stomach point down towards the mat.
Then exhale and tuck your chin into your chest, curving your spin up towards the ceiling.
Be awareness of your body and your breath as repeat these movements.
Continue this fluid movement for 5 breaths.

10. Child’s pose

Begin on all fours in the centre of your mat.
Make sure your shoulders are stacked over your hands and your hips are stacked over your knees.
Your toes should be untucked.
Bring your upper body towards your thighs, and your glutes towards your heels.
Then, extend your hands in front of you onto the centre of the mat, and rest your head between your arms.
Draw your shoulders back and down.

11. Plank pose

Begin on all fours in the centre of the mat.
With your shoulders stacked over your hands and your hands stacked over your knees.
Step your feet to the back of the mat.
Only your hands and toes should be touching the mat.
Keep your core engaged and your neck straight.
If you find this pose challenging, you can use a modified plank position to help you to build strength in your core, arms, and shoulders.
Hold for 5 or more breaths.

Modification: Instead of stepping your feet to the back of the mat, move your knees back towards the rear of the mat, from the all-fours position. This will increase core engagement and help you to build strength towards the full plank position.

12. Baby cobra

Lie down flat on your stomach on the mat, with your palms planted on the mat underneath your shoulders.
Keeping your hips on the mat and slowly raise your shoulders and chest up.
Keep your core activated as you hold this position by drawing your belly button in towards your spine.
Hold for 5 breaths.

“Yoga is a process, not a pose. Whether or not you touch your toes is irrelevant – what matters at the end of a practice is the state of your body, mind, and emotions. If you feel at peace and are able to pay attention to your breath for one more second than usual, then you are practicing yoga.”

Breathing Exercises, Or Pranayama For Beginners:

In Hatha Yoga, it is understood that the breath is the bridge between the body and the mind.

Without an emphasis on the breath, the Asana, or postures of yoga, are simply physical fitness exercises. Although they are still a healthy activity to engage in, their effects will be far short of their potential unless they are combined with deep, conscious breathing.

For this reason, it is always a good idea to start your yoga practice with some simple breathing exercises that will establish the patterns of optimal respiration in a seated position, before complicating things by taking a more difficult posture.

Here are some of the basic breathing practices to start you off in your yoga journey:

Ujjayi Pranayama:

Ujjayi pranayama is most used in Ashtanga and Vinyasa yoga.

How to perform Ujjayi Pranayama:

An ocean sound is created with this breathing technique by contracting the epiglottis, the leaf-shaped flap of cartilage located behind the tongue at the top of the voice box.

Breath in and out through your nose.
Breathe in for 4 counts and breathe out for 4 counts. Complete 4 rounds of this.
On your fifth breath, slowly breathe in through your mouth, as if you were sipping through a straw but with your mouth closed.
As you breathe out, see if you can slowly exhale, as if you were steaming up a mirror but with your mouth closed.
Continue this breathing all the way through each pose.

Viloma Pranayama:

This breathing technique aims to calm the brain and your nervous system. It can be practiced at the start or end of your yoga practice, or on its own.

How to perform Viloma Pranayama:

Lie down or sit comfortably.
Place one hand on your belly and the other hand on your heart.
Close your eyes. Take a couple of deep breaths in and out through your nose.
On your next inhalation, sip in a third of the breath through your lips, like you’re drinking from a straw, into your belly and pause for a moment.
Sip a third more into your side ribs and pause for another moment.
Sip the final third of your breath into your chest.
Exhale slowly through your nose.
Repeat for 5-10 rounds.

How To Approach Yoga Classes As A New Student?

Most studios have beginner classes. They’re often slower paced and focus more attention on alignment and how to safely get into the poses.

Bring your yoga mat, water and a towel. Most studios will have yoga props such as blocks, blankets, straps, and bolsters.

One of the biggest fears for beginners to overcome is lack of familiarity with the poses. If this is a concern for you, you can work privately with an instructor before entering group classes. Just a few private sessions can provide the foundation and confidence you need to start your practice.

What To Expect From A Beginner Yoga Class Or Routine?

The typical length of a group class is 60 – 90 minutes. The instructor will guide you through breathing and moving your body into the poses. Some teachers may even demonstrate the poses, although larger classes tend to rely on verbal cues.

Yoga classes end with several minutes of lying down on your back with your eyes closed in a pose called Savasana. It’s a time to let your body and breathing completely relax.

Class Etiquette

Yoga etiquette, for the most part, is self-explanatory—respect the teacher, respect your fellow students, and respect yourself and the practice.

Little things, like showing up on time, turning your phone off before class, and staying in class through the end of the final relaxation, make a big difference.

The Emotional Wellbeing And Mental Health Benefits Of Yoga:

Yoga is not only good for reducing stress in your body which is good for your gut, but it is also good for your mind.

When we are stressed or anxious, our sympathetic nervous system, the one responsible for the so called “fight or flight” response is over stimulated. The parasympathetic nervous system counters this response.

Yoga practice stimulates the parasympathetic nervous system, helping you feel more relaxed and reduce any symptoms of anxiety and stress in your life.

Coming to the mat every day will do wonders for your emotional wellbeing. The endorphins that are produced during Asana practice will leave you with an improved mood that promotes a positive self-image.

DO’s

Find an instructor you like. Just like there are different kinds of yoga you can try, each yoga instructor has a different teaching style. You might find one whose teaching style you like right away, or you might try a few different classes to see what you prefer best.
Let the instructor know you’re new. Instructors will offer more support and guidance if they know it’s your first time.
Let the instructor know if you want to be adjusted or not. the instructor might ask the class to raise their hands if they do not want to be adjusted during the class. Adjustments are used to help you perform your poses with proper form. but, if you’d prefer not to be touched, just inform your instructor.
Taking yoga classes at a studio or gym is great to get started, but once you’ve got your poses down, don’t be afraid to practice yoga at home, too.

DON’T

Take a hot yoga class right out the gate. Look for beginner classes in either Hatha or Vinyasa. Hot yoga is fun but save the heat for later on once you’ve mastered some of the poses because yes, the heat makes it harder.
DON’T bring your cell phone. Nothing kills the zen vibe of a yoga class more than someone’s ringtone going off.
DON’T wear an oversized t-shirt or sweatshirt moment you bend forward your shirt will fall over your face. Wear something lightly fitted and comfortable.
DON’T walk out during the final relaxation. If for no other reason than to respect your classmates. It’s a big no-no.
Don’t eat before class. A small snack an hour before is perfect. A full meal is not.
DON’T be afraid to go to child’s pose if you need. Yoga is physically and mentally challenging so take a break if you feel the need to. Every yogi is on an individual journey.

A List Of The Various Styles Of Yoga:

Iyengar – This type is a combination of standing and seated postures using props for those who want to focus on alignment, posture, and gain strength and range of motion.

Viniyoga – A class that’s focused on breathing and meditation for those with limited mobility or who want to experience relaxation, body awareness, and better posture.

Jivanmukti – A set sequence that incorporates meditation, compassion, chanting, and deep listening, for people who want to incorporate spiritual elements and ancient teachings of yoga in their practice while gaining body awareness, learning Sanskrit, and improving relationships.

Hatha – This type uses yoga poses and breathing techniques to align and calm the body, mind, and spirit in preparation for meditation. Classes are slower paced but holding the poses can be more physically demanding.

Vinyasa – This dynamic type synchronizes movement with breath and may be referred to as a “flow class.” Expect to move faster than in a traditional Hatha class.

Ashtanga – Ashtanga goes through a fast-paced and physically challenging sequence of poses practiced in the same order with a strong emphasis on the breath.

Bikram – Bikram consists of two breathing techniques and 26 poses repeated in the same order for 90 minutes. It’s often practiced in a room heated to 105°F (40.6°C) to help sweat out toxins.

Kundalini – This type incorporates repeated, dynamic breathing, mantras, chanting, and meditation. It’s believed to awaken the energy at the base of the spine and draw it upward through the chakras.

Yin – Poses are held for 3-5 minutes, mainly in a lying down or seated position. The longer stretches aim to release tension and restore range of motion to muscles and connective tissue. It’s helpful for people who have tight muscles, stress, or chronic pain.

Restorative – Very gentle poses are held for 10 minutes or more. Includes plenty of props for support and relaxation, such as blankets, bolsters, and straps. Like Yin yoga, this is a helpful practice for people living with chronic pain or anyone feeling stressed.

9 Tips For Yoga Beginners:

So you are a yoga beginner or thinking about having a go at yoga then here are some tips to get you started. Some helpful advice for any yoga beginner.

1. Don’t Compare Yourself Others

Look inwards to your own progress; there will always be people who are more experienced than you. Yoga may be fashionable, but it is not a spectator sport or a competition. Appreciate the subtle progress of your own practice, the best part of it is on the inside, in the healing awareness and unity of your own body, mind and spirit.

2. Eating or Drinking before Yoga

It is advisable not to eat for one or two hours before yoga practice, and to drink only small amounts of water beforehand and do not drink during practice. Avoid alcohol, sugar or caffeine before yoga.

3. Wear Suitable Comfortable Clothing

You will stretch your body in all directions and so you don’t want to wear anything that will restrict your movement or a shirt that’s going to all over your face when bending over.

4. Make Practice Frequent

Little and often is more effective than occasional long sessions of yoga. Even 15 minutes a day of a few well-chosen poses can have a very positive effect on your physical, emotional, and mental well-being. A regular practice will reap more benefits

5. Modify Postures For Your Body

The perfect pose you see on Instagram or a teacher demonstrating may be a long way from what our own body can currently achieve. A good yoga teacher will show you how to ease your own body carefully towards the ideal posture, perhaps with use of yoga props like extra blocks, bolsters, or a belt.

6. Find A Good Teacher:

It is best to start practicing yoga under the guidance of a qualified yoga teacher who can lead you through the correct sequences and alignment. Doing so will help you properly learn different postures and avoid possible injuries. Ideally, find a teacher you enjoy and practice with them consistently, as you will be able to progress more steadily with the help of a trusted guide.

7. Wake Up Early:

Practicing first thing in the morning allows you to avoid distraction and start the day off with a clear mind and setting the tone for the rest of the day. If you are not able to wake up early to practice, don’t let it be an excuse to skip! You can do yoga any time of the day.

8. Practice On An Empty Stomach:

It is best to practice on an empty stomach or at least 2-3 hours after your last meal, which is another reason why practicing first thing in the morning is ideal. Eating before practicing can lead to feelings of heaviness and can disrupt the digestion process

9. End Your Yoga Practice With Shavasana

Finish your practice with Shavasana, (Corpse pose). Lying flat on the floor, resting and consciously relaxing your body for five to 15 minutes

Conclusion:

We live in a culture where our minds and nervous systems are stimulated constantly. Yoga offers the space to slow your mind down and restore a sense of balance to your life.

Practicing yoga helps with body awareness, flexibility, strength, mobility, and balance. It also helps you to calm your mind, which can help decrease stress, increase focus, and promote a stronger connection with yourself.

Build a foundation of good habits, such as diligence and consistency, to help bring your beginner mindset into the next stage. In the intermediate stage, you can focus on building strength and more nuanced moves.

Once you know what style you enjoy, commit to regular practice. A yoga studio membership, online subscription, or even making regular yoga dates with a friend will help. Aim to practice three times a week.