How to Start a Yoga Practice.
If you are new to yoga - don’t fret. Yoga is truly an accessible practice for people of all ages and demographics. The idea that you have to be flexible to practice is a fallacy, and advanced yoga practice is one where the practitioner is aware of and honors their body, no matter how it is showing up for them on any given day.
If you have ever lain on the floor with your hands on your belly, watching it rise and fall, you have already been practicing yoga. What we typically think of when we think of yoga is asanas (or postures). Still, yoga is a practice of mind, body, and spirit, like any other holistic practice, so being present in your body and your breath is practicing yoga.
The best way to begin the practice is to start slow. Understanding the connection between body and breath, setting yourself up comfortably, and learning proper alignment are essential when building a strong and sustainable practice where you will appreciate the magic that is pure consciousness.
Below you will find five essentials you need to set yourself up for a successful practice and five beginner asanas (poses) to commit to for five days that I promise will set you up for success and give you a taste of how a daily practice will change your life. (The best part is that it is all free and accessible to you no matter where in your life or the world you are.)
What You Need:
A yoga mat. You do not need to go out and purchase anything to start a yoga practice - but if you are going to purchase something, my number one recommendation would be a mat. You do not need any kind of expensive mat, but something that will allow your feet to grip as you move through poses and provide some cushion to your knees, back, and butt while practicing will help support your practice. Having a physical item that you can think of as the place where you practice also helps to let your brain know that this is where you practice. Check this one out:
COMFY ASS CLOTHES. Honestly, anything you can move in and feel good in is great for yoga. You don’t need anything expensive. My favorite yoga pants are from Amazon and Platos Closet. I wear anything that makes me feel comfortable and cute when I show up to practice. Feeling cute, comfortable, and confident is a huge part of my practice, even when I practice alone (which is most of the time). Yoga is an intimate practice with myself, and feeling beautiful and comfortable while practicing contributes to that intimacy (see my post on yoga for self-intimacy here).
Yoga blocks (or books you have around the house). Everyone should have some kind of block or something that can simulate a block, like books, to help assist or deepen poses. Blocks aren’t only important so that you don’t injure yourself when entering poses, but also aid in correct alignment, which allows for the full benefits of a pose. I have no shame in using as many blocks as I need to help myself feel completely comfortable in a pose - the practice isn’t about competition (even with yourself). It is about finding a connection with yourself and supporting yourself as you build that connection.
A blanket or a pillow. I like to have Mexican blankets and bolsters, but honestly, any kind of blanket, towel, or pillow around the house works well. Blankets and pillows, just like blocks, help support alignment in poses, making your practice cozy, comfy, and intimate. It isn’t worth practicing without the right support. to lift the hips, and I think, just like blocks, it isn’t even worth it to learn a practice without integrating props to support you.
Anything extra that will make your practice feel magical. Again, yoga should feel like falling in love with yourself (mind, body, and spirit). Creating an atmosphere that feels special and sexy can make or break the practice. Sometimes I set up my space with crystals, candles, and essential oils. Sometimes just a glass of cold cucumber water or a cup of hot turmeric tea is all I need to make the practice feel magical. If I don’t have any of those add-ons available, I step outside and practice with the trees (the most sensual kind of practice).
Once you have set yourself up with these essentials, it is time to begin your practice.
Beginner Posture Practice:
Once you have set yourself up with the essentials I listed above, I invite you to begin your practice.
If you decide to start practicing at a yoga studio, make sure that the studio you choose has beginner classes or that the class is small enough that the teacher can be aware of each of her students and help guide you through the postures and help support you so you will feel comfortable and find success with the practice. I plan to write a future post about what to look for in a yoga studio.
Another great option for starting a practice is to learn from free videos on YouTube. There are online yoga and wellness programs out there that you can pay for, but if you are just beginning your practice (or even if you have been practicing for a long time) there are a lot of free, high quality channels on YouTube that teach proper alignment, focus on the basics, and help you become aware of your connection to the breath. Yoga with Adrienne is my favorite!
Below you will find five asanas that are at the core of any strong yoga practice. They appear simple but can be the most advanced when practiced slowly and with intention. Let me know if you try this whole sequence or any of the postures individually and how it went!
OPTIONAL: Try this sequence, a sequence you find on YouTube, or a class for five *consequative* days, and let me know how you feel!
EASY SEAT: (add picture). Sit your hips up on a blanket or bolster (or pillow, or towel), cross your legs in front of you, place your hands over your heart or rest them gently on your thighs, breathe in for a count of four, and breathe out for a count of four. This pose is a wonderful one to get comfortable with, so it can be used in a meditation practice.
TABLE TOP: Shift forward from your easy seat onto all fours, with your hands aligned just below your shoulders and your knees just below your hips. Make sure your back is flat (without a curve), and your head is aligned with it. If you have a yoga mat underneath you, it might be enough padding for your knees, but if not, lay your blanket or towel down under your knees for extra support.
DOWNWARD DOG: Leave your hands where they are in your tabletop position (or move them slightly forward) as you begin to lift your knees from the ground and push your hips backward. If your heels do not reach the floor, it is better to keep your knees bent and elongate your spine. Make sure that your fingers are
FORWARD FOLD: From downward dog, walk your feet forward towards your hands. With your hands on the ground or around your legs, make sure you bend your knees enough to enter the pose fully. You can also grab onto the opposite elbow and sway in what is called the ragdoll pose.
MOUNTAIN POSE: From forward fold, slowly rise until you are standing with your gaze out in front of you. Proper alignment includes keeping a microbend in your knees, finding strength and balance from your core, dropping your shoulder and pulling it back, and keeping your chin aligned with your neck as you look forward. You can leave your hands down by your sides, or, as I like to do, together at your chest in a prayer pose.
I always end my practice with a prayer for peace for all beings and a thank-you for all the blessings in my own life. I promise, even a daily prayer and gratitude practice will change your life when you show up consistently.
I look forward to hearing from you in the comments!
More soon,
AJ
