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You may have heard about the many benefits of yoga for both exercise and relaxation. While yoga has a lot to offer your mind and body, starting any new exercise routine can feel intimidating. Learning the basics of yoga can help the practice feel less overwhelming and motivate you to give it a try.
If you’re considering trying yoga but haven’t yet taken the first step, here’s what you need to know.
Yoga is a spiritual form of exercise that offers proven health benefits. It originated in India thousands of years ago and is now embraced worldwide by people of all ages. According to the National Center for Complementary and Integrative Health, more than 15 percent of adults in the United States practiced yoga in 2022.
At its core, yoga combines physical movement, mental focus, and mindful breathing. However, not all forms of yoga are the same. There are many styles of yoga that involve different elements, movements, and goals.
Making yoga a part of your routine can support both your physical and mental health.
Practicing yoga may help with stress relief, improve your sleep, and reduce symptoms of depression and anxiety.
Research also shows that yoga can have measurable benefits for people living with obesity, including:
Yoga may also help improve pain associated with knee arthritis, migraine, neck pain, and low back pain.
Yoga is size-inclusive and can be practiced by people of all body sizes and ages. Yoga is also both gentle and adaptable, making it an excellent option for people of all ages and at all fitness levels. This includes people with mobility problems.
If you’ve never tried yoga before and feel hesitant because of your fitness or mobility, keep in mind that many yoga classes are beginner-friendly.
Members of MyObesityTeam share positive experiences with adding yoga to their routines. “Getting back into yoga is such a great way to reconnect with your body and mind,” commented one member.
Another said, “I just got home from an amazing yoga class. I’m already excited for next week’s class.”
Other members have recommended yoga as a form of exercise that’s gentle on the joints and accessible for people with mobility limitations. One member asked for exercises they could do with limited mobility. Another responded, “Try seated yoga for seniors. I have severe arthritis and can’t do much, but I can do that.”
Some yoga styles might feel more accessible if you’re new to practice or getting back into movement after a break.
Hatha yoga — sometimes used as a term for yoga in general — is particularly beginner-friendly. A Hatha yoga class introduces you to the fundamentals of yoga while teaching basic, adaptable poses in both seated and standing positions. You’ll start by developing awareness of your breath and posture, which helps prepare you for more advanced movements and other yoga styles.
Hatha yoga is typically low-intensity and includes resting phases between poses. This makes it an excellent option if you want to start off with a more relaxed approach. It can also serve as a helpful first step in your yoga journey.
Even though Hatha yoga is gentle, it trains your lungs, heart, and muscles — building a foundation for more intense forms of exercise in the future.
Viniyoga yoga is a highly individualized style that adapts to your fitness level and abilities. It begins with coordinating your breath and posture, allowing the practice to meet you where you are.
Instructors typically learn about your health, goals, and experience levels so they can offer step-by-step guidance to help you progress safely and effectively.
Restorative yoga emphasizes deep relaxation and stress reduction. It’s gentle and slow-paced, making it a great choice for beginners. Restorative yoga poses aim to reduce pressure on your joints. You may use props such as bolsters or blankets to support your body.
Unlike other types of yoga, restorative yoga often involves holding poses for extended periods — sometimes 10 minutes or more. These long, supported stretches encourage relaxation and mental clarity without pushing your body to its limits.
Restorative yoga helps calm the parasympathetic nervous system (the part of your nervous system that relaxes your body and functions at rest). In addition to easing stress, regular restorative yoga sessions can help:
Some research even suggests that six weeks of restorative yoga can improve your self-esteem and mental clarity.
Like restorative yoga, yin yoga is slow-paced and meditative. It focuses on relaxing into deep stretches with steady, mindful breathing. Each pose is held for an extended period, often with props for comfort and support.
Instead of focusing on reducing stress and slowing down the parasympathetic nervous system, yin yoga’s main focus is improving flexibility.
Iyengar yoga is another excellent choice for beginners. It moves at a slow pace and emphasizes holding poses — both standing and seated — for longer periods. Props such as straps, blocks, and bolsters are often used to help keep your body in proper alignment.
Iyengar yoga can benefit people of all ages, fitness levels, and mobility abilities.
There’s no single “right” way to begin yoga, especially if you’ve never tried it before. That said, a few practical tips and strategies can help you feel more confident and comfortable as you get started. You can usually find yoga classes of different levels at yoga studios, gyms, and community centers. If you’re new to yoga or haven’t done it in a while, start with a beginner yoga class or one labeled “level 1.”
You can feel more confident starting yoga by:
While in class, remember to advocate for yourself. Skip any poses that feel uncomfortable or painful, or ask for modifications or alternative poses that work better for your body. You can always take a break if you need one — listening to your body is an important part of yoga practice.
Here are a few beginner yoga poses you’re likely to encounter in many classes:
Some people might feel more comfortable trying yoga at home. There are free online classes, instructional videos, and even mobile phone apps designed for beginners. Start with short sessions — just 10 to 20 minutes — to gradually build confidence and stamina as you adjust to practicing yoga.
For restorative yoga, it can be helpful to take one or two classes in person before you try it at home. An in-person instructor can teach you proper positioning and use of props so you can practice with more confidence when using yoga for self-care at home.
When starting yoga, it’s important to focus on how it feels rather than how it looks. Your progress is personal and may not follow a straight path. There are no “perfect” poses because everyone’s body is different. Instead of comparing yourself to others, pay attention to your own growth and improvement.
It’s completely OK to use alternative or modified poses that match your skill level. In many yoga styles, props can provide support and make certain poses easier and more comfortable, helping you practice safely and confidently.
On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.
Have you tried yoga to reduce stress or connect with your body? Let others know in the comments below.
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