How To Get Started With Yoga

Know The Benefits
“Yoga has a huge range of benefits, but it can be particularly beneficial for mature women. Studies show yoga has the potential to lower blood pressure, having a significant effect on both systolic and diastolic blood pressure, and in turn reducing your risk of stroke and coronary heart disease. Being a low-impact activity that combines strength and flexibility, it can also help you manage bone, joint and post-surgery issues, and yogic breathing has been proven to strengthen the relaxation response and help you better manage symptoms of anxiety and depression.” – Leela Miller, yoga teacher at Triyoga
 
 
There’s More To It Than The Physical
“Yoga is much more than a physical practice although practising regularly will engage your muscles, build strength and burn calories. Most importantly, yoga is a practice that cultivates awareness of your physical, mental, emotional and spiritual state and this can improve your mood and how you feel in your body, putting you in a better frame of mind. With regular practice, it can boost mood and cognitive function. Yoga tends to include some form of meditation, which can help you find stillness in the present moment, offering a sense of calm, grounding and clarity.” – Gabriella Espinosa, yoga teacher at Movement for Modern Life
 
 
Find Your Style
“Your health goals will determine what style of yoga you choose. If you want to build strength and lose a few pounds, consider ashtanga or vinyasa flow classes, which include more challenging poses (also referred to as asanas) and are more intense on the body. Hatha, yin and restorative yoga, on the other hand, are better for flexibility and stress release. If you like variety, consider Iyengar, a slow and precise form of yoga which encourages the use of accessories such as belts to aid postures, or kundalini, an expressive form of yoga which focuses on meditation, chanting and breathing. If you want to make progress and see physical development, try ashtanga or Bikram, which are set sequences (i.e., you do the same sequence every class). Ashtanga classes comprise a precise set of asanas that flow together, so you’re rarely still, while Bikram can include 26 traditional asanas. The best thing to do is try something you think might suit you, but don’t be put off if it doesn’t feel right the first time – the beauty of yoga is there are plenty of other styles to choose from.” – Laura McGlennon, senior yoga teacher registered with Yoga Alliance Professionals

Create A Practice
“If you’re new to yoga, consider starting with a beginners’ level hatha yoga class. Hatha is an umbrella form so classes vary but they tend to include a mix of asanas, breathing exercises and meditation – all at a manageable pace. As you age, consider practising a combination of slower-paced strength building classes that incorporate breath and movement alongside restorative yoga to relax and restore the body. Aim for at least three yoga sessions a week for the best results.” – Gabriella
 
 
Try Yoga Nidra For Sleep
“If you struggle with insomnia, consider yin yoga or yoga nidra, both of which are calming, slow forms of yoga designed to calm the nervous system and create a deeply meditative, peaceful state. Cortisol levels rise with age and tend to be higher in females than males, making this slower-paced form of yoga one to try if you are concerned with stress levels and have difficulty sleeping.” – Laura
 
 
Invest In A Decent Mat
“A yoga mat is essential if you are practising at home but ensure what you are buying is a yoga-specific mat and not a fitness mat. Mats designed for fitness and higher-intensity workouts tend to be very thick and spongy, which may affect your ability to balance. They also tend to be stretchy, which can cause you to slide, affecting your ability to balance in some standing postures. A yoga mat with a thickness of around 1.5-2 inches is perfect to protect your joints.” – Laura
 
 
Props Can Also Help
“A yoga mat is a good investment, but props can also support your practice and make things feel a little easier. Some days, your body may need props and others not so much. A brick or block can help you feel more comfortable in both seated and standing postures; a belt is a good idea if you can’t reach your toes or stretch far in certain poses; and a bolster is a sausage-shaped pillow which helps to open up your back during relaxation. If you’re just starting out with yoga, substitute with items you have around the house before spending a lot on props – for example, a folded-up bath towel or cushion can be used in place of a block, and a soft belt or an old tie can be used instead of a yoga strap. Once you’ve done a few classes and worked out what you enjoy, you can then invest in some props, but in the meantime, there’s plenty around the house that can help. It’s also worth keeping a cosy pair of socks to hand for the relaxation session at the end of a class.” – Laura