BODY BY YOGA
Yoga For Beginners: The Complete Guide.
Welcome to our complete guide on getting started with yoga. Whether your yoga mat is collecting dust in your closet or you’re a complete beginner, we’re here to provide the most in-depth guide to yoga for beginners!
Dean Pohlman is an E-RYT 200 certified yoga instructor and has been featured in Muscle & Fitness Magazine, Men’s Health, The Chicago Sun, New York Magazine, and many more major media outlets. Learn more about Dean and his signature style of yoga.
NO FLEXIBILITY REQUIERED.
Yoga will help you get more flexible.
With over 18% of consumers likely to start a yoga class in the next year, it’s likely that you already possess the necessary tools to get started with yoga: comfortable workout clothing, a willingness to learn, and a class (either online or in-person). But, there might be more information you need to get started with yoga, such as online resources or questions answered about what to expect on your first day of yoga class. You may feel nervous getting started in a popular activity, and especially as a beginner, may hesitate to ask questions in fear of sounding unknowledgeable.
We’ve got your back. Read on to see how anyone can get started with yoga today, even if you can’t touch your toes! Remember, yoga will help you get more flexible. You don’t need to already be flexible to start.
TABLE OF CONTENTS
NEW TO YOGA?
Get started with these beginner tutorials and workouts!
Creating a fitness habit can be hard. That’s why we’re sharing these free beginner yoga workouts that are all less than 5 minutes long! Can you commit to doing yoga for seven days in a row if each routine is less than 5 minutes long?
Get Started Today
What You Will Need for Your First Yoga Class
You can get started with yoga without any equipment. In fact, you don’t even need a yoga mat to start practicing today! If you are practicing at home, find a place you can comfortably do a push up. If you don’t have a yoga mat, you can use a towel or a rug! If you’re headed to a studio for your first yoga class, you can always borrow or rent all of the equipment you need from the studio. Remember to wear comfortable, loose clothing, and be sure to arrive on an empty stomach!
Yoga Mat
While most studios have mats and props, having your own allows you to pick the ones that will best support you. Many studios buy bulk mats that are cheaper and have less support. Finding a good mat with the right amount of thickness will help you to have better balance and will also take some of the pressure out of your joints. Look for a mat with a good grip as well that is easy to clean to prevent germs from building up within it.
Yoga Blocks
Blocks can help you to deepen a pose without hurting yourself. If you were doing a standing forward fold but could not reach your toes, you might use blocks to rest your hands on instead. You might also use a strap to place beneath your feet and hold in your hands. Both of these offer modifications, deepening your practice.
KNOW IT ALL
Deciding Whether to Practice Yoga at Home VS In a Studio
The decision of where to practice can differ based on each individual person. You might feel more comfortable practicing in your own space on your own time, or you might prefer to have an instructor there to guide you and walk you through your practice. Let’s look at some pros and cons of each option
PRACTICING IN A LOCAL YOGA STUDIO, GYM, OR YMCA FOR BEGINNERS
PROS.
• Having an instructor there to guide you
• Longer practices
• Custom modifications for each person
• Adjustments
• Talking to teacher and asking questions
CONS.
• Not having a choice of practice length
• Not being in your own space
• Less choices of which class you want
PRACTICING AT HOME
FOR BEGINNERS
PROS.
• Being in your own space
• Practicing on your own time
• Picking length of class and pausing or rewinding if needed
• Having a quieter space
CONS.
• Not having a choice of practice length
• Not having custom adjustments and modifications from teacher
• Not being able to ask questions
KNOW IT ALL
What To Look for in a Yoga Class as a Beginner?
As a beginner, your practice will be different from those who have been doing yoga for longer. Beginners need more modifications and adjustments as well as explanations of what they are doing and why they are doing it. You will want to find a class that is labeled as “beginners” or “level 1.” If you are practicing in person,
you will want to make sure you are able to ask questions from your instructor before class starts. Do your research to learn about which class makes the most sense for you to be doing. If you want more movement, a vinyasa flow might be best. For a more gentle class on the mat, look into yin or restorative yoga. If you want something more repetitive, ashtanga might be the best bet.
Whichever class you choose, just make sure it is more gentle and aimed for those just starting out so that you can keep up and learn while you practice.
The Benefits of Yoga for Beginners
Yoga is beneficial for everyone, especially beginners who have never practiced before. In general, yoga has so much to offer in order to enhance your life.
KNOW IT ALL
What brings you to yoga? Answer this to help determine which beginners practice is right for you.
Everybody will have a different reason and goal for having a yoga practice. Taking time to define what your goal is can help you decide what your main focus will be in yoga. For some, yoga might be a great way to have a “rest day.” This is helpful for those who are always up and moving, exercising each day, without giving their bodies a break. Yoga can be a more gentle practice, so using yoga during a rest day can be beneficial for you.
In addition, you might be using yoga for weight loss or as an exercise itself. Others might be searching for pain relief or posture correction. Whatever your reason is for starting a practice, there is always a class out there for you. Keep in mind that your goal might differ from someone else’s and that is okay. Yoga is a solo practice, so knowing what you are looking to gain from it can be helpful in ensuring a great practice for you.
Why Yoga is an Effective Tool for Beginners Who are New to Fitness in General
Starting a wellness practice for those who are new to it can be intimidating. Jumping right into an intense exercise is difficult, and often not sustainable. Starting your fitness journey with yoga can be very helpful, especially if you do not have much prior experience with exercise in general.
Yoga can also get your body ready to do more intense exercises. Let’s say you are looking to start weight-lifting, but maybe you are struggling with endurance. Yoga can help you build strength and increase your endurance, making other ways of exercising easier and more attainable. Many start exercising by jumping right into weight lifting, walking, and many similar practices. While walking is a good way to get some cardio in, and weight training can be very effective, neither are meant for increasing flexibility and working on your mental health. Both can be good for beginners, but neither will have as many benefits as yoga. If you want to start exercising, but do not know where to begin, yoga can be very helpful for you.
Do You Need to Be Flexible to Practice Yoga?
Did you know that you do not need to be flexible to practice yoga? Yoga is actually a practice meant for learning about your body, and your flexibility, but not about seeing how flexible you can be. Yes, yoga can increase flexibility over time, but the goal of yoga is not to be flexible.
You are meant to learn about yourself in a yoga practice. Sometimes, this means becoming more aware of what you are capable of, and what is too hard for you to do. Having modifications and props can be key in making a practice more accessible to people of all levels of flexibility. If you are not flexible, that is okay. In fact, some people are less flexible genetically. Other factors that can affect flexibility include, but are not limited to, prior injuries and scar tissue, gender, muscle mass, and even body type.
Considerations Before Starting Yoga as a Beginner
Are you ready to start your yoga practice? Some considerations to take into account are which type of class you think will best serve you, where to practice (at home or in a studio), finding a teacher that makes you feel comfortable and supported, which props you should get, and so much more.
Do your research and find the studios in your area. See which one(s) make the most sense for you to go to. Which classes are offered for beginners? Does the studio have props (they should) or do you need to bring your own? If you are practicing at home, setting up your space is important. Find a quiet area where your practice will not be interrupted and make sure you are comfortable. Do you have the right mat? Does it support you and your practice? If you are at home, do you have props? If you have an injury, or a past injury, does your doctor say it is safe to practice? Just getting yourself prepared is important so that you have everything you need when starting to practice.
KNOW IT ALL
The Types of Modifications You Can Do as an Inflexible Beginner
Everybody will have a different reason and goal for having a yoga practice. Taking time to define what your goal is can help you decide what your main focus will be in yoga. For some, yoga might be a great way to have a “rest day.” This is helpful for those who are always up and moving, exercising each day, without giving their bodies a break. Yoga can be a more gentle practice, so using yoga during a rest day can be beneficial for you.
Props For Beginners: Yoga Blocks
In addition, you might be using yoga for weight loss or as an exercise itself. Others might be searching for pain relief or posture correction. Whatever your reason is for starting a practice, there is always a class out there for you. Keep in mind that your goal might differ from someone else’s and that is okay. Yoga is a solo practice, so knowing what you are looking to gain from it can be helpful in ensuring a great practice for you.Props For Beginners: Chair
In a chair practice, you will do similar poses, but sitting down. For example, pigeon pose is usually done on the floor with one leg crossed in front of you and the other stretched out behind you. When practicing pigeon pose in a chair, you would simply have your leg crossed over the other thigh with your foot flexed. This allows similar benefits without as intense of a stretch.
Checkout our Yoga for Absolute Beginners With Modifications Using a Chair Below.
Props For Beginners: Yoga Straps
If you were using a strap, you might use it to help with reaching. For example, if you were doing Open Face Cow arms (where you have one arm reached up and over and bent down the back and the other arm reaching up and around to join the hands together) it might not be the easiest to touch the hands to one another. In this situation, having a strap can be helpful to hold onto to work the hands closer to each other without strain. Check out this modification below.
Want to learn more tips for modifications in yoga? Click here!
Yoga for beginners
5 Best Yoga Poses for
Beginners by Benefit
Hip Flexibility
Wide Legged Forward Fold
One of the best hip openers is a seated wide-leg forward fold. This is also great for the lower back and the glutes. To do this pose, you can sit with your legs out to the sides and the feet flexed to protect the hamstrings. If this is too uncomfortable, bring the legs closer in towards one another. From here, on an inhale, bring your arms up, and as you exhale, keep your spine long and begin to fold forwards between the legs.
Do not round your back and never force yourself to go further than you are capable of. If you cannot comfortably reach forward, feel free to use a block (or blocks) here to bring your hands to. You can also use a bolster here to lay over. If you want to use straps, you can wrap one around each foot and hold them in your hands to gently pull yourself forwards.
Posture
Cat-Cow
One of the best poses for posture is cat/cow. This is done by starting on the hands and knees and on the inhale, arching the back and looking up to the sky. On the exhale, round your back, tucking the chin to the chest. Continue at your own pace, working with the breath. If this is too difficult, you can do the same movements sitting in a chair.
If your knees are uncomfortable or sore, you can place a pad beneath them or roll the edge of your mat up under them to support you here. Repeat the movement for about ten breaths and then come back to center.
Strength
Chair Pose
Chair Pose is one of the best for building strength and endurance is chair pose. This pose is done by standing with the feet hip-width distance apart and sitting back as if you are sitting in a chair. From here, you can bring your arms up at a diagonal, reaching to where the wall and ceiling meet.
Chair Pose is one of the best for building strength and endurance is chair pose. This pose is done by standing with the feet hip-width distance apart and sitting back as if you are sitting in a chair. From here, you can bring your arms up at a diagonal, reaching to where the wall and ceiling meet.
Relaxation
Childs Pose
One of the best poses for relaxation would be child’s pose. This is done by starting on the hands and knees and pressing the hips back towards the heels as you fold forwards and reach the arms out in front of you. You also have the option to bring the arms down by the sides, and the knees can be beneath you or you can bring them outward to frame the belly.
You can always use a pad under the knees or roll the edge of your mat beneath them. If you can’t reach your forehead onto the ground, you can fold your hands beneath it or use a block. It is recommended to stay here for at least a minute or two to gain the full relaxation benefits.
Balance
Tree Pose
Tree pose is great for balance and can be done by all levels, and there are also many ways to modify this pose if need be. This pose is done by shifting the weight into one foot and carefully beginning to bring the other foot up to your thigh. If this is not doable, you can also bring your foot to your shin or your heel to your ankle.
Your hands can be at heart-center, up above you, or out to the sides for balance. If you cannot easily do this pose, you can use a chair or the wall to hold onto for balance. Hold for a few breaths and then exhale to come back down.
KNOW IT ALL
5 Yoga Poses That Can Be Hard for
Beginners and How to Modify Them
The poses below tend to be more difficult for beginners. If you choose to
try these out, please be careful and use modifications. These are best to
do with an instructor present if you have never tried them before.
01 – Warrior
This tough balancing pose is usually done by stepping one foot into the center and beginning to lean forwards to bring the other leg back behind you. From here, you would bring your arms out in front of you for the full pose, keeping the spine long and your back foot flexed. If this pose was not easily doable, you could use a chair to hold onto for balance.
Another option would be to bring one or two blocks to the ground in front of you and start by holding onto them as you gently bring the back leg up. You would then be able to stay here or carefully work your way all the way up into the pose.
02 – Side Plank
Side plank is a great pose for strengthening the core, but for some, balancing in this pose can be difficult. To do this pose, you would usually start out in a plank and begin to shift to the side, balancing on one hand and your bottom foot. You would then bring your other foot up and reach the opposite hand to the sky.
If this is too difficult, you could bring the lower knee to the ground to help balance here. Make sure to keep the core engaged no matter what version of this pose you choose to do.
03 – Plow Pose
This pose is one that you have to be very careful with. It can put pressure on the neck so make sure to do this pose slowly and carefully. This pose is usually done by laying on the back and bringing the feet into the air with the hands beneath the hips and the elbows and upper arms on the ground for support. Make sure there is no pressure in the neck. This is a shoulder stand.
From here, you would carefully begin to bring your feet all the way up and overhead, reaching them back behind you. This is a very intense pose, and if it was too difficult, you could simply stay a in shoulder stand or you could modify it by bringing two blocks behind you to rest your toes on, preventing you from coming all the way back. If this is still too difficult, it is recommended to just stay in a shoulder stand and work your way up to it overtime.
04 – Crow Pose
This is a pose that involves balancing on your hands. You would start in a squat pose, with your feet out to the sides and the knees bent and the hands together at heart center. From here, you would bring the hands flat to the ground beneath the shoulders and rest your knees on top of your upper arms. Having a slight bend in the elbows helps here. You would then slowly begin to lean forward, trying to lift the feet from the ground.
If this is not doable, you could always bring a block in front of you to rest your head on, however if you try this, make sure not to put the pressure in your neck at all. Another option would be to bring two blocks behind you to gently rest your feet on. Be very careful here and take your time. If it takes you extra time to work your way up to the pose, that is okay too. You want to use strength to pull you up here as momentum will not keep you up and balanced.
05 – Dancer’s Pose
This challenging balancing pose is usually done by stepping one foot into the center and reaching your other foot up and back behind you, bending the knee as you lift the hand of the same side back to grab onto your foot or ankle. You would then bring the opposite arm out in front of you. If this was too difficult, you would have the option to use a strap here, wrapping the strap around the back foot, and holding it in your hand for balance.
You could also use the wall or a chair in front of you for support here. If you choose to hold onto something, you are still free to use a strap here as well for the back foot.
KNOW IT ALL
How Often Should a
Beginner Practice
Yoga?
KNOW IT ALL
How Quickly Can You
See Results With Yoga?
The amount you should be practicing will differ person to person. Practicing at least one to two times a week can be useful for beginners, but if you want to do more, you absolutely can. You might choose a more intense practice one day and a more gentle one another day.
Switching off between yoga and other exercises is a great way to ensure that you have rest days. You might do yoga once a week just for pain relief and posture correction. The amount that you should practice depends on what you are looking for and what your goals are.
>> Click here to learn more about how often you should practice yoga.
The speed of the results you will see from your yoga practice will depend on how often you are practicing, what type of practice you are doing, where you are starting from, etc. If you are starting out at a heavier weight, then weight loss might be seen faster. If you are looking to become more flexible, after a few classes, you might begin to notice a difference.
When it comes to pain relief, results will often be seen much faster as you begin to ease the strain in your muscles and break down scar tissue. There really is no one answer to this question, but the results will depend on you and how you are practicing. Where you start out should also be taken into consideration. Either way, the more you practice, the faster you will see results.
PUT IT INTO PRACTICE
Try a Free 30 Day Yoga Challenge On
Body By Yoga’s Youtube Channel
You can check out this challenge here!
Read More, Or Have More Questions
About Starting A Practice?
The History of Yoga
OUR UNIQUE STYLE OF YOGA
Ready to start practicing?
We’ve created a unique style of yoga called Slow Burn Power Yoga. Typical yoga classes use fast moving flows to add a “cardio” element to yoga. With less time for cues in between poses, most yoga classes tend to focus almost exclusively on the breath, which is great for stress relief and improving breathing, but has little application to proper muscle engagement. Instead, we recognize that most of our students can get better cardio from walking, running, and sports.
That’s why our classes move a little slower and emphasize proper technique above all else in order to give you the time to open up your muscles, find the right modifications and adjustments, and work deeper into challenging poses.
The result is a low impact bodyweight training program that is going to push you. If you weren’t sure you could sweat from yoga then you better think again!
OUR UNIQUE STYLE OF YOGA
BODY BY YOGA has classes and programs made specifically for beginners.
We have dozens of programs for every fitness level and goal. Start practicing with us today for free for 14 days and see how yoga can help you achieve your fitness goals.
ABOUT US
Introducing Yoga the
Body By Yoga way
Created For The Inflexible.
Every class provides modifications for inflexible beginners. Great for those who are brand new to fitness as well as anyone who works out and has tight muscles.
Fitness Focused.
Mindfulness matters. It can help improve your focus, your game, and your inner calm. We just don’t add that to any of our classes. We focus on the physical benefits of yoga to help you move better, feel better, and perform better.
Straight To The Point Instruction.
Instead of phrases like “melt your heart,” or “root yourself to the earth,” we’ll share specific tips like which muscles to engage, where you should (and shouldn’t) be feeling each exercise, and anatomical benefits of every pose. You’ll never wonder if you’re doing a pose correctly, or why you’re doing it in the first place.
Targeted Routines For Every Goal
Instead of a one size fits all approach to yoga, we have different classes for specific goals. Need yoga for back pain? Check. Looking for a short morning workout? Check. Yoga for running? For weight loss? For recovering in between workouts? Yep, we have those too. Select the yoga class that matches your goals and level of fitness.
GETTING STARTED
Which BODY BY YOGA program is right for you?
We have dozens of programs for every fitness level and goal. Start practicing with us today for free for 14 days and see how yoga can help you achieve your fitness goals.
NEW TO FITNESS?
Start Here
YOGA 101. YOGA FIX. GENTLE
YOGA FOR ABSOLUTE BEGINNERS.
Yoga Fix is our program for absolute beginners. Think of it as low impact strength foundations for anyone who is starting (or re-starting!) their fitness journey.
This program is for anyone who is experiencing daily stiffness and muscle soreness, for anyone who wants to undo the effects of sitting all day, and for those who are limited by injury restrictions.
Yoga Fix is a 20 minute per day, 5 day system. We recommend 4 weeks for best results. Try Day 1 absolutely free today to see if it’s right for you.
YOGA 101. YOGA FIX. GENTLE YOGA FOR ABSOLUTE BEGINNERS.
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
NEW TO YOGA
but not new to fitness?
Jump in here.
YOGA 102. YOGA BOOST. BEGINNER'S YOGA WORKOUTS.
YOGA 102. YOGA BOOST. BEGINNER'S YOGA WORKOUTS.
Yoga Boost 1.0 has been already helped 50,000+ students and we now we are sharing it with you for free.
This beginners yoga program focuses on sharpening the fundamentals. Slow moving, technique focused, and filled with modifications for the inflexible.You’ll be able to build muscle and lose weight in a safe, low impact way– no flexibility required.
Enjoy these free workouts. To try the full routines, check out the Free 14 Day Trial.
- Yoga Sharpen
- Yoga Strength
- Yoga Sweat
- Yoga Stretch
WANT TO USE YOGA
to lose weight?
YOGA BODY STRONG.
POWER YOGA FOR WEIGHT LOSS.
Want to burn fat and build lean muscle mass? Yoga Body Strong is smart fitness. Yoga is a great way to build strength in a safe, low impact way. This program comes with three different levels for beginners, intermediates, and advanced users and it’s included when you join today. Click on the video to learn more.
YOGA BODY STRONG. POWER YOGA FOR WEIGHT LOSS.
- Upper Body
- Lower Body
- Lower Body
NEED BEGINNER’S
yoga for back pain?
BETTER BACK YOGA
BETTER BACK YOGA
Better Back Yoga is a two part beginners system to help prevent and alleviate back pain.
Check out the free 10 minute session for immediate back pain relief and be sure to check out the complete system for long-term results!
- Gentle Stretch – 20 min
- Flexion Routine
- Extension routine
- Gentle 10 Min Relief
DO YOU
play sports?
YOGA FOR SPORTS.
YOGA EDGE.
Yoga Edge is a supplement in workout form created to help you feel better, recover better, train better, and perform better.
Inside, you’ll get access to two easy to implement sessions perfect for rest-days and post-workouts that are just 25 min long. You’ll also get a special matrix that allows you to select the yoga exercises best suited to your sport.
Check out the first half of the workouts for free.
YOGA FOR SPORTS. YOGA EDGE.
- Excel
- Restore
- Road Warriors
- Revolvers
- Explosives
NEED A BEGINNER FRIENDLY YOGA
program to do in the morning?
MORNING YOGA. YOGA CHARGE.
MORNING YOGA.
YOGA CHARGE.
Take on your day with confidence with this complete morning system! Not a morning person yet? No worries! We’ve broken down this workout into three 10-15 minute workouts!
Check out the first one for free. We’ll help you build a morning habit to get you ready for the complete 45 minute workout!
This program also comes with energizing classes for lunch time, after work energy, and a recharging pre-bed routine.
- Morning Pick Me Up
- Morning Confidence
- Ready Set Go
- Seated Stretches
- Power Up
- Yoga Energize
- Yoga Re-Charge
KNOW IT ALL
Most Students Feel Results
After Just One Class.
We have dozens of programs for every fitness level and goal. Start practicing with us today for free for 14 days and see how yoga can help you achieve your fitness goals.
OUR PROMISE.
Part workout, part physical therapy session, and part educational experience, we’ll teach you the type of yoga that will help improve your performance, make you stronger, and help prevent injury. Here’s what else you can expect.
Energy and Focus For The Entire Day
Injury Rehabilitation and Prevention
Core Strength
Reduce Pains and Aches, Relieve Stiffness
Stronger Spine and Back Strength
Tone and Lengthen Muscles
Improve Performance in Sports
A Better Morning Habit
REVIEWS & TESTIMONIALS
What people say about us
IT’S SIMPLE.
$8.25/month gets you everything.
Instant access to 15 structured programs so that you can eliminate the guess work out of which workout to do next.
Over 50+ individual workouts so that you always have a class for your specific goal, mood, and schedule means you’ll never waste time on a class you don’t need again.
14 day free trial with easy, one click cancellation means you can see if the workouts are right for you without any obligation.
Free iOS, Android, and Roku apps so that you can play your workouts on every device, even in places where you don’t have wifi!
Expert straight to the point, anatomy driven instruction so that you never wonder if you’re doing a pose correctly or why you’re doing it in the first place!
Modifications for the inflexible so that everyone can do yoga poses safely and without the risk of injury, even if you can’t touch your toes.
How will you look &
feel14 days from now?
Will you just be two weeks older? Or two weeks closer to your goals?
We’ve proven our system works — for men and women of every age and now…we want to prove it to you.
What do you have to lose? Other than belly fat, injuries, and niggling pain of course.
Look, most online yoga studios charge around $20 to $50 per month, or about $300 for the year. . . and that’s if you could find someone to teach you the type of anatomy based yoga that we do here.
Instead, our prices start at just $8.25/month . . . a pretty amazing bargain compared to how much BETTER you will feel after putting our workouts into action. . . and how much EASIER it will be to move pain-free and injury-free as you pursue your fitness goals.
And, of course, your purchase is backed by a no-risk, 14 day free trial, with nothing due upfront.
A journey of a thousand miles start with just one step.
Will this be yours today?
Frequently Asked Questions
MEET YOUR INSTRUCTOR
Dean Pohlman
Dean Pohlman is an E-RYT 200 certified yoga instructor who created this unique style of yoga in order to better address the unique needs of athletes and inflexible beginners. He has worked with physical therapists to create yoga programs for back health and spinal recovery and his programs, which have been used by professional and collegiate athletes, athletic trainers, and personal trainers, have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.
Dean is widely considered to be an authority on Yoga For Men and has been featured in Muscle & Fitness Magazine, Men’s Health, The Chicago Sun, New York Magazine, and many more major news media outlets.