Did you know that practicing yoga regularly can help improve your physical and mental health?

Yes

Practicing yoga regularly can help you increase flexibility, relieve stress, and improve your mental health.

*Consult your doctor before starting any new exercise.

Choose the right type of yoga

Hatha and Vinyasa yoga are "among the most popular. While they share many of the same poses, Hatha and Vinyasa each have a distinct focus and pacing."

Hatha

  • Slower pace

  • Hold poses longer

  • Stretch and flexibility workout

  • Best for beginners

A woman in a seated yoga breathing pose.

Vinyasa

  • Faster pace

  • Flow between poses quicker

  • Cardio workout

  • Best if familiar with yoga poses

A woman moving through yoga poses quickly.

Focus on breathing

A big part of yoga is using breath regulation (known as pranayama) to relax and flow between poses. This involves purposely inhaling, exhaling, and holding your breath "in a specific sequence."

A yoga teacher in a seated pose. She says,

Inhale deeply through the nose as you open the chest and expand the front body. Exhale slowly through your nose as you bend forward.

Try these 4 pranayama exercises to help you relieve stress.

Get yoga equipment

You don't need much to practice yoga, especially if you do it at a yoga studio or the gym, but there are a few things that can make it easier.

A woman smiles and says,

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Essentials

  • Comfy clothes you can move in: yoga pants or workout shorts and a snug tank top

  • Yoga mat: provides cushion from a hard floor and prevents slipping

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Extras

These are optional but can make poses easier for beginners while you build flexibility:

  • Blocks

  • Strap

  • Bolster

  • Towel (for hot yoga)

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Ready to go?

You can start out with some basic yoga poses!

Cat-Cow Pose

  • Get on all fours with hands under shoulders and knees under hips.

  • (Inhale) Curve your lower back, raise your head, and tilt your pelvis up like a "cow".

  • (Exhale) Engage your abs to arch your spine up, and bring your head and pelvis down like a "cat".

An animation of the cat-cow yoga pose.

Downward Dog Pose

  • Get on all fours with hands under shoulders and knees under hips. (Inhale)

  • (Exhale) Lift your knees and tailbone toward the ceiling while pushing your heels down and your shoulders back to make an inverted V.

A person in a yoga studio doing the downward dog yoga pose.

Child's Pose

  • Get on all fours.

  • Bring your big toes together so they touch each other, then spread your knees wide.

  • Push your hips back and extend your arms in front of your body.

  • Let your stomach fall between your thighs and drop your forehead towards the floor.

A person in a forest doing the child's pose.

Cobra Pose

  • Lie on your stomach with your legs shoulder-width apart.

  • Place your hands underneath your shoulders and bend your elbows.

  • (Inhale) Begin to straighten your arms, lift your chest, and push your shoulders back.

A person doing the cobra pose in a yoga studio. The text explains breathing and movement for the pose.

There are a LOT more yoga poses (known as asanas) to try.

If you're a beginner, it's a good idea to go to a yoga class at your gym or follow along with an online video to learn the right way to do each pose.

Quiz

Kim runs 3 times a week. She wants to try yoga to relief stress and recover from running. Which of these should she try? Check all that apply

Take Action

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Check out these resources to help you start a yoga practice today.

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