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Choose the right type of yoga
Hatha
Slower pace
Hold poses longer
Stretch and flexibility workout
Best for beginners
Vinyasa
Faster pace
Flow between poses quicker
Cardio workout
Best if familiar with yoga poses
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."
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.
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
Extras
These are optional but can make poses easier for beginners while you build flexibility:
Blocks
Strap
Bolster
Towel (for hot yoga)
Ready to go?
You can start out with some basic yoga poses!
Did you know?
You probably already have what you need to practice yoga around the house. If you don't have a mat, a towel or a rug can work. You can use books as blocks and pillows or rolled-up blankets as a bolster.
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".
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.
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.
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.
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
Pranayama will help Kim focus on breathing and relieving stress. Hatha yoga will help Kim stretch tired muscles after running and improve her flexibility.
Take Action
Check out these resources to help you start a yoga practice today.
This Byte has been authored by
Kitzzy Avilés
Instructional Designer, Leader and Facilitator
Master's Degree