Yoga For Beginners: The Complete Guide to Starting Your Practice
Stepping into your first yoga class can seem daunting if you've never done it before, but it shouldn't be. It can be difficult to know where to start, and what you need to know. That's why we have created this guide to yoga for beginners - specifically for you! We will walk you through all of the basics, expert tips, and recommendations, so that you can set yourself up for success.
Keep in mind that our expert yoga teachers have many years of combined experience and have seen hundreds, if not thousands, of beginners in the same position as you walk through our doors. We ourselves were once beginners, so we know how it feels and make it a priority to make you feel part of the community and support you at every step of the way.
What is yoga?
Yoga takes its origins from India over 5,000 years ago, and in that time it has developed into what we know and love today. Historically, yoga was much more than just a method of exercise, it was more of a way of life, aiming to develop spiritual insight and tranquility in the body and mind.
And while we still respect the ancient roots of yoga, we also use the practice as a way to increase physical fitness, reduce stress, and gain mental clarity.
At its core, yoga combines physical postures (called asanas), breathing techniques (known as pranayama), and meditation. These elements work together to improve flexibility, strength, and balance. There are various styles of yoga (which we will explore further in this guide), but all forms share the common goal of increasing your overall well-being.
Yoga is suitable for people of all ages and fitness levels. Whether you’re looking to stretch and strengthen your body, reduce stress, or find a moment of peace in your hectic day, yoga offers something for everyone.
Different types of yoga practice
There are different types of yoga that can be practiced, some more advanced than others. Our yoga instructors are experts in their classes and will help guide you through each specific yoga pose.
Hatha Yoga: Any physical yoga practice falls under the umbrella of Hatha Yoga. All the following classes are examples of Hatha Yoga.
Vinyasa Yoga: A dynamic style that links breath with movement, Vinyasa Yoga offers a flowing sequence that builds strength and endurance.
Yin Yoga: Ideal for deep stretching, Yin Yoga involves holding poses for longer periods of time to increase your flexibility and meditation.
Restorative Yoga: Perfect for stress relief, this form of yoga uses props to support the body in poses that encourage relaxation and recovery.
Ashtanga Yoga: A more challenging sequence of poses performed in a specific order, Ashtanga Yoga is rigorous and great for building core strength and toning the body.
Iyengar Yoga: This form of yoga uses props like blocks and straps to help maintain balance and increase the impact of each pose.
Bikram/Hot Yoga: Performed in a heated room, Bikram Yoga consists of a series of 26 postures and 2 breathing exercises. A great beginner class that helps to build strength and flexibility.
Power Yoga: This fitness-based approach to Vinyasa-style yoga emphasizes strength and flexibility, making it a vigorous workout suitable for those looking to sweat.
Yoga & Mixtapes: A class that is exclusive to Funky Door. 60 minute bikram yoga with a soundtrack produced by a professional DJ.
Bikyasa Yoga: The perfect blend of Bikram & vinyasa yoga. 60 minute, heated class done to music.
The health benefits of yoga
There are many health benefits to starting yoga, especially when practiced on a regular basis. This is true for both your physical and mental well-being. Many of our members benefit from a combination of:
Enhanced flexibility and balance
Increased muscular strength
Improved sleep quality
Contributions to cardiovascular health
Better bone health and reduced joint discomfort
Reduced symptoms of stress, anxiety, and depression
Improved focus and overall mood
What are the best yoga poses for beginners?
The truth is, there is no “best pose” for a beginner. Everyone is different, and what might suit one person, may not suit another. It’s all about learning the core principles and working from there.
The best thing that you can do is head down to a yoga class and immerse yourself. By doing this, you‘ll learn all of the basics properly, and the yoga teacher will be able to guide you on your poses and breathing. Their experience will help to accelerate your learning quicker than you would be able to teach yourself at home. You also have the added benefit of interacting with the community and having fun at the same time.
Why not pop up to our Berkeley or San Francisco locations? We run regular classes multiple times a day and welcome students of all skill levels.
How to choose the right yoga class
When choosing a yoga class, remember to keep an open mind. Different styles may suit one individual better than another, we always recommend exploring a couple of our classes to get a taste of each, and find the right one for your needs and goals.
Start by assessing your goals: Are you looking to increase flexibility, manage stress, or build strength? We offer a diverse range of classes tailored to meet these needs.
Do you need to have a specific level of fitness?: All of our classes are designed to cater to every level of experience and fitness, so you don't need to worry about being at a specific level of fitness, this will naturally increase over time.
Explore our classes: There are many different variations of yoga we offer, so feel free to join as many as you like to find one that resonates with your personal preferences and goals.
We understand that everyone's schedule is different, so we provide flexible class times that cater to busy professionals, students, and parents alike.
Find an instructor that resonates with your style: We are very transparent about which instructor is leading a class (this can be found on our schedule) Whether you prefer male or female, each brings a unique approach to their teaching, enabling you to find one whose style aligns with your learning preference.
Don’t forget to check out our reviews from our community to hear first hand about the experiences others have had.
Preparing for your first yoga class
Choosing the right clothing: For your yoga sessions, you want to pick something light that allows you to move freely - light fitting exercise clothing works well. We recommend leaving the loose or baggy clothes at home, as it might hinder your ability to perform poses correctly. We prefer to practice barefoot to enhance stability and posture during exercises.
Eating Before Yoga: It's best to practice yoga on an empty stomach. Try to avoid eating heavy meals 2-3 hours before your class. If you find you need a little energy boost, a small snack like a piece of fruit or an energy bar can be helpful. Over time, you'll learn what works best for your body.
Hydration is Key: Its important to stay hydrated, especially on days you practice yoga. Aim to drink plenty of water throughout the day—about 2 liters is generally recommended. On days when you have a class, increase your intake to 3-4 liters to replenish fluids lost during exercise. Bringing a water bottle to class will help you stay hydrated throughout your session.
Tips for your first class
Here are some tips that will help guide you along the right path when joining your first class. We encourage you to interact with our community, and most importantly, have fun.
Approach Yoga with the Right Mindset: Come to your yoga class with an open mind and be prepared for a mix of emotions. Yoga can be a deeply personal experience that might make you laugh, or cry a little. Most importantly, be ready to have a great time, sweat, and embrace the journey.
Arrive early: This allows you an extra few minutes to settle in, take in our amazing studio and artwork, and get to know some of the members.
Follow the teacher's lead: We are here to guide you and teach you how to perform basic yoga poses properly. However, if something is too challenging, do what feels right for you and your body at that given time.
Don't compare yourself to others: Everyone in our classes are individuals that are at completely different stages of their journey, that's the magic of our classes! So don't compare yourself to others around you, we will help you improve week over week. Looking to improve on something specific? Mention it to our instructors, we can help you to progress and improve.
Don't worry about what your poses look like: As a beginner, your form or poses likely won't be perfect, and that's completely fine. We want to help you learn the basics correctly and will help to guide you, but ultimately, do what feels comfortable.
Incorporating yoga into your daily routine
Incorporating yoga into your daily routine can have a great impact on your life. Starting with a commitment to attend a weekly class is an excellent foundation. We offer a variety of class durations to suit any schedule.
Yoga for Any Time of Day: We offer numerous different classes throughout the day, so you can pop on down and join one that suits you on the day. It's a great way to enhance your practice, fitness, and even meet new people.
Online Classes: For those with tight schedules, try our online yoga classes. They're ideal for fitting a session into your busy day when you might not have the time or ability to visit the studio.
Integrating Yoga Throughout Your Day:
During our classes, we will teach you how to perform each of the postures, and breathing exercises so that you can implement them throughout your daily routine.
Here are some examples of how you can use our techniques in your day-to-day life.
When you wake up, try some breathing exercises of postures before reaching for your phone.
Before you go to sleep at night, you can use these techniques to unwind.
If you need a break from work, or the office, these help you to relax and relieve stress.
