Learn how to Breathe

The most important thing to do in yoga is to breathe, especially when holding the postures. Learn Dirga and Ujjayi Pranayama to use during yoga. Most importantly, breathe through the nose into the belly. Read our Breathing in Asana article.

Start with a Meditation
Start in easy pose with a short mediation to center yourself and bring your focus inside.

Use Basic Postures

Start with these simple postures:
seated twist, cat, dog, down dog, child, cobra, mountain, triangle, forward fold. Then explore the Asana section for more.

End with Shavasana
Always end your yoga practice with Shavasana, resting and consciously relaxing your body for 5-15 minutes.



When not to practice yoga

Please read the contraindications for each posture before doing it. Menstruation, pregnancy, high blood pressure and injuries to the knees, shoulders, and neck are all conditions where certain postures must be avoided and special care must be taken in all postures. If you have any medical condition, you should check with your health care professional before starting a yoga practice.

Modify the postures for your body

The instructions and pictures of the yoga postures are the "goal," meaning the direction you are going towards, not where you need to be. Experiment and explore different positions and alignment to make the posture work for your body.

Moderate the level of intensity

You can make your yoga practice as challenging and vigorous as you want. We recommend you start slowly and make sure you understand the alignment of postures. There are three ways to increase the intensity of your practice: one, hold postures for longer and longer periods of time; two, slowly build your practice up to more advanced and challenging postures; three, move quickly between postures. Read our Challenge Yourself article.

How to choose postures

Choose to practice postures that look like you can do them. Postures done on the floor are going to be easier than standing postures, as they do not require as much strength or balance. Also, postures that have longer recommended hold times (in breaths) are going to be easier to do.
In our membership site we have 25 yoga posture sequences showing how to arrange the postures.

Duration of practice

Your daily practice should be between 15 to 90 minutes long and done 1-6 times per week, depending on your schedule, goals and ability.

What to wear

Loose, comfortable clothing or tights / unitards work best. Its important to wear something that will not restrict your movement.

Drinking and eating

It is not advisable to eat or drink right before a yoga practice (especially if you are practicing inversions). Eat no less than 1-3 hours before and drink only small amounts of water before practice, and do not drink during your practice.