A Beginner's Guide to Yoga

If you are new to mindfulness, the word "yoga" might bring to mind pretzel-like contortionists, monk chanting, and hippie women who claim to see your aura. In reality, yoga is practiced widely by everyone from 80-year-old grandfathers to busy businesswomen to marathon runners. Yoga is easily adaptable to suit whatever your needs are, from physical fitness to spirituality, relaxation to weight loss.

This post will offer a basic introduction to what yoga is and what the benefits of a yoga practice are. My next post will delve into the 6 different types of yoga and help you determine which one is best for your personal goals in your yoga practice.

What is Yoga?

Yoga is the ancient, 5,000-year-old Indian practice of uniting the mind and body through movement, breathing, and meditation [1]. Some see yoga as a way to connect with a higher consciousness or God, but your own practice doesn't have to be connected to religion. Yoga is also beneficial for the body, causing improved health and quality of life as well as having stress reduction powers [2]. Someone who practices yoga is called a yogi or yogini.

Benefits of Practicing Yoga

Yoga is a mindfulness practice. Therefore, a regular practice can reduce depression, increase physical health and flexibility, and improve your mood [3][2]. Even just five minutes of yoga in the morning or evening can help you de-stress.

Yoga and Exercise

Yoga can replace or supplement an exercise routine. Yoga has a different, non-competitive focus than exercise and results in increased balance, flexibility, and focus [4]. Yoga also uses a holistic approach that includes emotional well-being as well as physical. Exercise, which is usually competitive or goal-oriented, has a higher risk of injury but results in a greater level of physical fitness [4]. Weight loss is possible using yoga, combined with a balanced diet.

Getting Started

There are two ways to practice yoga -- at home or at a studio. To start an at-home practice, it is usually best to start with a DVD or online yoga series for guidance. Starting at home can dispel any nervousness you may have about going to a studio, offer you an opportunity to try it out before committing, or just fit your schedule better. There are many free trainers on YouTube that offer yoga classes. My personal favorite is Tara Stiles. You will only need a mat to start out.

At a yoga studio, you can take a variety of classes with different instructors and decide which style of yoga you prefer. You can also get one-on-one adjustments and ask any questions you might have. In addition, the yoga studio is typically a much less hectic environment than at home, especially if you have other roommates, family members, children, or pets, so it can be an advantage to try out a studio. To find a studio near you, use YogaFinder. Check out the studio's website to see if you need to bring a mat, towel, or anything else and arrive a few minutes early to your first class. Some studios will offer deals or incentives if it is your first time, so be sure to ask!

[1] ABC of Yoga. (2012). What is yoga: Definition of yoga and the six branches of yoga. MaxLifestyle International Inc. Retrieved from  http://www.abc-of-yoga.com/beginnersguide/whatisyoga.asp.
[2] Ospina, M. B., Bond, T. K., Karkhaneh, M., Tjosvold, L., Vandermeer, B., Liang, Y., Bialy, L., Hooton, N., Buscemi, N., Dryden, D. M., & Klassen, T. P. (2007).Meditation practices for health: State of the research. Rockville, MD: Agency for Healthcare Research and Quality.
[3] ABC of Yoga (2012). Benefits of yoga: Why yoga is good for you. MaxLifestyle International Inc. Retrieved from  http://www.abc-of-yoga.com/beginnersguide/yogabenefits.asp.
[4] ABC of Yoga (2012). Yoga and health. MaxLifestyle International. Retrieved from http://www.abc-of-yoga.com/health/.