Yoga for Beginners — How to Start and What You Need

"Yoga? But I can't even touch my toes." That's one of the most common myths that hold women back from their first class. The truth is that yoga is for everyone — whatever your age, fitness or flexibility. We'll show you how to start calmly, without stress and without any special preparation.

Do I have to be flexible? And other myths

Let's start by dealing with the worries. You don't have to be flexible — flexibility is a result of practice, not a precondition. You don't have to be young or 'sporty'. You don't have to know any poses. Yoga is a practice for yourself, not a competition — nobody is judging you, and you set the pace to suit your body.

What you need to start

Good news: very little. For your first class you only need:

• Comfortable clothes — something you can move freely in; it doesn't have to be special.
• A mat — you can usually borrow one at the studio, so you don't have to buy one to begin with.
• A water bottle — to rehydrate after your practice.
• An open mind — the most important 'kit': a willingness to try something new.

Which type of yoga to choose to start

For beginners, a calmer, more static practice works best, where there's time to get to know the poses. Hatha yoga is a great choice. If you want to understand the differences between styles, take a look at the article hatha yoga vs vinyasa — the differences for beginners.

How to find a good class

For a beginner, two things matter most: a small group and an attentive instructor. In a small group, the teacher sees every participant, can correct a pose and adapt a variation of an exercise. That gives a sense of safety and makes your first class a pleasure, not a stress. We explain why small groups are better in the article why small groups are better than big gyms.

What yoga will give you

After just a few weeks of regular practice you may feel: more flexibility and strength, less tension in your back and neck, better sleep and — what many value most — calm and less stress. We write more about that last one in the article how exercise helps you cope with stress.

Your first steps at PALMA Studio

At PALMA Studio in Wroclaw (Krzyki) we love the moment when someone steps onto the mat for the first time. We run yoga in small groups, in a warm, calm atmosphere where a beginner feels looked after. We can lead the class in Polish, Ukrainian, Russian or English. The best first step? A trial class — no commitment.