Best fitness tips: 10 things to know before you start practicing yoga

Health benefits of yoga: It is a way of living. Yoga includes movement (yoga poses), mindful, breathing meditation, and an attitude of balance (Image: Pexels)

Yoga is a combination of movement, breathing and awareness. Multiple studies link regular practice to better sleep, improved heart health, and reduced anxiety. According to an article in The International Association of Yoga Therapists, practicing yoga can improve lives, promote  stress management, emotional well-being, and mental function.

While practising yoga has several health benefits, not knowing the right process can leave you sore, overwhelmed, or even injured.

10 things to keep in mind before starting your practice:

Also read | Mental health benefits of Savasana: Best yoga pose to boost melatonin production, improve mood

Yoga  is more than exercise: Yoga is a way of living. It includes movement (yoga poses), mindful, breathing meditation, and an attitude of balance. The posture, the timing, and the duration matter.

Start slow and stay consistent: One of the most common mistakes is, overstretching on day one. Begin with ten or fifteen minutes. Increase it gradually, not the intensity, and see the magic unfold.

Listen to your body: Sharp pain is not ambition; it’s a warning. If your hamstrings protest or your wrists feel strained, ease up. A good teacher will always say: adapt the pose, don’t abandon your body.

Don’t  skip warm-ups: Your muscles need a gentle wake-up. Simple stretches or a few rounds of Cat-Cow pose can save you from that “pulled muscle” feeling the next morning.

Choose the right coach: A certified instructor can make all the difference. They’ll notice if your back is rounded or your knees are misaligned. Especially if you have asthma, arthritis, or an old injury, guidance is non-negotiable.

Also read | Best exercises: 5 top yoga asanas that boost inner peace and strength, promote sustainable lifestyle

Breath is key: In yoga, the breath is the bridge. A steady inhale and exhale can calm a racing mind quicker than the pose itself. Many people say pranayama feels like “switching off the city noise inside your head.”

Avoid  heavy meals: Ever tried a forward bend on a full stomach? Not fun. Give yourself two to three hours after eating, it makes movement lighter and far more comfortable.

Wear comfortable clothing: You don’t need fancy yoga tights. Just something soft and breathable that lets you stretch without distraction. Cotton, for instance, feels forgiving when you’re breaking a sweat.

Yoga is for everyone: Age is no bar in yoga. Whether you’re a student, a new parent, or someone into their seventies, yoga can be tailored to you. Props like blocks, belts, or even a sturdy chair can make poses accessible.

Progress is personal: A few people in class might touch their toes, others might barely reach their knees. Everyone is practising yoga. Don’t compare. Your journey is your own, and small, steady shifts matter more than dramatic leaps.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.