Top 5 Yoga Tips For Absolute Beginners
Kathleen Bostleman x Brooklyn Mindbody Collective
Starting a new yoga practice can be transformative, but for many beginners, the first classes can be daunting. Unfortunately, there are not many learning environments designed exclusively for absolute beginners, and most people are first exposed to the practice in an open level class with varying amounts of explanation from their instructors. I have taught many beginner students, and over the years, I have identified some of the principles that beginners can start to implement early in their practice to ease their transition into open level classes. These are quick fixes for just five of the many trouble spots that trip up beginners in their first few classes. Some of these tips are based on solutions to issues I recall from the early days of my practice.
1. Don’t get too caught up on breath coordination.
When it comes to your breath, it is best to start simple. Practice applying an inhale and exhale with each movement in more straightforward, repetitive sequences, such as a Cat-Cow, rather than trying to practice detailed breath cues in a longer, more complex sequences, such as Sun Salutations. Even though your teacher may instruct you to inhale or exhale on a specific movement, you can usually execute that pose without that breath coordination. Experiment with exhaling and inhaling with movements, and see what works for you over time. You might start to identify patterns, but you do not need to make this the priority in your first few classes. Develop an appreciation for your new breath awareness before trying to control or change your breath.
2. Step forward from Downward Dog in two steps.
There are many potential reasons that stepping forward into a lunge from Downward Dog could be challenging, including arm length and general mobility. There are many different exercises that can teach you the tools necessary to work up to this transition. However, if you are looking for a solution without props in class immediately, try stepping forward as much as you can, placing the back knee down, and then stepping the front foot forward the desired amount. This is an excellent way to build up to stepping all the way forward.
3. Create a wider base in standing poses.
It is difficult to balance in standing poses like Warrior 2 and High Lunge if one foot is directly in front of the other or even if your feet are spaced hips-width distance apart. If you are coming up into a standing pose from a Low Lunge, take a moment to widen your stance by walking the back or front foot two to three inches wider before standing.
4. Choose a knees-down Chaturanga.
Chaturanga with the legs extended is extremely challenging and requires a great deal of strength and coordination. Often a knees-down variation of lowering to the ground will not be instructed in a group class, but it is a solid prep for Chaturanga with the legs extended. You can keep the pace with the group while building the strength and mechanics for a Chaturanga from a plank pose. If you are asked to lower all the way to the ground, you can lower as much as feels appropriate and then come down to your forearms and lower your hips.
5. Choose a final rest pose that works for you.
If a more traditional Savasana with your legs and arms extended does not feel restful, there are many other options for your final posture at the end of class. Most likely, your teacher will understand your decision to take another pose even if they do not give you direct permission to choose a different option. Many people prefer to take constructive rest or to sit with their back against a wall. Seated meditation is also a suitable alternative. In addition, you do not need to close your eyes, and you can adjust your position throughout the rest as needed.
Yoga For Absolute Beginners Workshop Series
Build a strong foundation for a safe, effective yoga practice and feel and feel more confident on your mat. We’ll look at these options in detail and explore solutions to some of the other frequent questions I get from new students in my upcoming Yoga For Absolute Beginners Workshop Series. You are welcome to sign up for as many classes as you like in this series.
WHEN - 02/19, 02/26, 03/05 & 03/12
WHERE - Held Space, 61 Greenpoint Ave
PRICE - $25/class until 02/10; $30/class after
SYLLABUS - Class 1 | Principles of Sun Salutation, Class 2 | An Introduction To Standing Poses Part 1, Class 2 | An Introduction To Standing Poses Part 2, Class 4 | Backbend Foundations
Spots limited to 10 people. Mats provided.
