Yoga for Beginners: A Guide to Getting Started

Yoga is an ancient exercise and wellbeing practice that originated in India, according to Healthdirect. If you're curious about beginner yoga, the good news is you don't have to figure everything out on your own. Many yoga schools have beginner classes run by qualified teachers, and you can look up illustrated beginner sequences online.

This article can serve as your guide on  how to start yoga sensibly. It covers the benefits yoga can offer, how to find instruction, a handful of introductory poses to try, and what to keep in mind for your safety. You won’t find step-by-step pose instructions here though. They  are best learnt from a qualified teacher or an illustrated beginner resource.

What Can Beginner Yoga Offer?

LiveLighter says practising yoga can provide both physical and mental wellbeing benefits. The Australian Government's Natural Therapies Review 2024 states that yoga appears to provide some benefit for some conditions and outcomes when people who practise it are compared with people who do not. The review clearly states that it’s not  intended to inform individual choices about practising yoga.

There are no promises about what yoga can do for you, and it’s important not to view yoga as a treatment for any specific health conditions. 

Choosing a Beginner Class or Instructor

Starting with a teacher is worth it. 

NCCIH, a United States government health agency, notes that learning yoga on your own without supervision is associated with increased risk. Healthdirect points readers to Yoga Australia to find a qualified yoga teacher or school.

When you contact a school or teacher, it's important to let them know you're a beginner and ask whether the session suits someone just starting. Class names and styles can vary widely, so asking directly is safer than guessing. 

Before Trying a Pose

According to NCCIH, while serious yoga-related injuries are rare, the most common are sprains and strains, with the most frequently  injured body parts being the knee and lower leg. 

If you're pregnant, NCCIH recommends talking with your health care provider about adjusting any of your physical activity during pregnancy, including yoga.

More broadly, if you have an injury or health condition and aren't sure whether yoga is appropriate for you, check with a healthcare or exercise professional before you start. In any class, it's fine to sit a pose out, especially if it aggravates an injury or doesn’t feel right.

Introductory Poses to Explore

If you're looking for beginner yoga poses, LiveLighter’s illustrated beginner yoga sequence is a great place to start. The poses from that sequence include:

• cat/cow;
• downward-facing dog;
• warrior 2;
• lying down twist;
• savasana.

Think of these as pose names to look up or ask a teacher about, not a routine to follow to the tee. Getting into a pose comfortably depends on several factors, like your starting position and how to adapt it to your body. LiveLighter's resource includes modification tips, and a qualified teacher can show you options in person.

No pose suits every beginner, and no poses are compulsory.

Starting at Home

Many people like the idea of practising beginner yoga at home. If that's you, keep NCCIH's point in mind: learning yoga on your own without supervision is associated with increased risks of injury. It’s worth considering learning the basics with a qualified teacher first, then practising at home with a credible beginner resource. A picture or video can show you what a pose looks like, but it can't tell you whether that pose is safe for you. 

When to Pause and Seek Advice

If something doesn't feel right during practice, stop. 

If you have worrying symptoms or pain, sit the pose or practise out and speak with a healthcare professional rather than pushing on. Yoga sits alongside healthcare; it isn't a replacement.

Frequently Asked Questions

Can beginners practise at home?

Yes, but it's worth getting some instruction first. 

According to the NCCIH, learning yoga on your own without supervision is associated with increased risk.  Healthdirect points to Yoga Australia for a directory of qualified yoga teachers and schools in Australia.

How often should a beginner practise?

There's no set number. 

A qualified teacher can help you find a pace that suits you, and it's fine to start gently and safely.

What if a pose feels uncomfortable?

Stop. 

If a pose feels painful or uncomfortable, come out of it and ask your teacher for another way to do it, or try a different pose altogether. There's no need to force a movement.  

If you’re practising at home, LiveLighter's beginner sequence includes modification tips.

Is every beginner pose suitable during pregnancy or after injury?

No.

If you're pregnant, NCCIH advises you to talk with your health care provider about adjusting your physical activity. If you're recovering from an injury, check with a healthcare or exercise professional before starting, and make sure you let your teacher know if you’re attending a class.

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