A Beginner's Guide to Starting Yoga: Finding a Practice That Feels Good

Aug 9

Maybe you've been curious about yoga for a while.

Maybe you've tried a class or two and weren't quite sure what you were doing. Maybe you've watched yoga videos online and wondered if you're supposed to already be flexible, know the names of the poses, or somehow understand what everyone else seems to be doing.

Or maybe you've never stepped onto a yoga mat at all.

Wherever you're starting from, you don't need to have it all figured out before you begin.

You don't need to be flexible. You don't need the perfect body. You don't need a closet full of yoga clothes or a room full of props. And you certainly don't need to know how to do every pose.

You just need a willingness to explore.

Because yoga isn't really about learning how to make your body look a certain way. At its heart, yoga is a practice of connecting with yourself—of becoming more aware of your body, your breath, your thoughts, and the way you feel.

And that relationship can look different for everyone.

In this guide, we'll explore some of the things you might be wondering as you begin: what yoga actually is, what you need to get started, whether you should practice at home or in a studio, how to find a teacher and style that resonate with you, and how to begin building a practice that feels good in your body.

Most importantly, I want you to remember this:

This is your yoga journey.

You don't have to do it perfectly. You just have to begin where you are.

What Is Yoga?

The word yoga comes from the Sanskrit root yuj, meaning “to yoke” or “to unite.” At its most fundamental level, yoga is about union—the integration of body, mind, and spirit.

But yoga is so much more than a physical practice.

For me, yoga is an embodiment practice. It is a way of coming back into relationship with yourself through your body, your breath, your mind, your energy, and your voice.

It can be spiritual. It can be sensual. It can be quiet and introspective. It can be playful, energizing, grounding, or deeply emotional.

And it can help you come home to yourself.

The physical postures, or asana, are one doorway into that experience. Through movement, we can become more aware of our bodies—where we hold tension, where we feel strong, where we feel disconnected, and what our bodies may be asking for.

This is also why I love incorporating somatic exercises into my practices. Somatic movement can help us become more aware of the sensations happening inside the body and, when practiced appropriately, can support the nervous system in moving through stress and learning what safety feels like.

The goal isn't simply to move your body. It's to reconnect with it.

Breathwork gives us another doorway. Our breath is always with us, and working consciously with it can help us reconnect with our energetic center and become more intentional about the energy we carry rather than being so easily pulled around by everything happening outside of us.

Meditation gives us another layer of the practice. Rather than trying to force the mind to stop thinking, meditation can help us develop a healthier relationship with our thoughts, to observe them, create space around them, and experience more inner stillness.

And then there is sound.

Chanting can be a beautiful way to reconnect with the healing power of your own voice. There is something deeply embodied about allowing sound to move through you rather than keeping everything inside. And there is no sound more healing for your body than your own voice.

These are just some of the many doorways into yoga.

The deeper I move into my own practice and continue learning through different trainings, the more I realize there is still so much to explore. Yoga continues to unravel and reveal itself to me in new ways.

That's part of what I love about it.

You don't necessarily "finish" learning yoga. Your understanding can deepen as you deepen your relationship with yourself.

And while there is an incredible amount of philosophy, tradition, and history within yoga, you don't have to understand all of it before you begin.

You can start with something very simple:

Notice your body. Notice your breath. Notice your mind. Notice how you feel.

That noticing is already a beginning.

Yoga invites you to become more fully present with yourself, and from there, the practice can unfold in ways you may not have expected.

What You Need to Get Started

One of the beautiful things about beginning yoga is that you don't actually need very much.

You need a yoga mat, a safe space to practice, and a willingness to show up and learn.

That's it.

You don't need an entire collection of yoga props. You don't need the newest clothes or a perfectly decorated yoga room. And you definitely don't need to spend a lot of money before you even know whether yoga is something you want to explore.

Start with what you have.

If you're still discovering your relationship with yoga, a mat and a little space where you feel comfortable moving and being present with yourself are enough.

As you continue practicing, though, you may find that yoga props become incredibly supportive.

Blocks, straps, bolsters, blankets, wheels, and other props can help you modify postures, create more space in the body, support you in stillness, and sometimes allow you to explore a posture in a completely different way.

I actually encourage beginners not to avoid classes simply because they use props.

If you don't have the proper prop yet, you can often find a temporary substitute around your home.

A couple of sturdy books can sometimes stand in for blocks. A belt or scarf can be used in place of a strap. A rolled-up blanket or towel can provide support similar to a bolster.

These aren't necessarily permanent replacements, and you'll want to make sure whatever you use is stable and safe for the way you're using it. But they can be wonderful placeholders while you're still exploring.

And if you discover that yoga is becoming a meaningful part of your life, investing in a few quality props can be a beautiful way to support your practice.

You don't need to have everything before you begin.

Let your practice show you what you need.

Practicing at Home or in a Studio?

One of the first decisions you'll make as you begin exploring yoga is where you want to practice.

And honestly? There isn't a right answer.

You can practice at home. You can practice in a studio. You can do both. Your practice doesn't become more legitimate because you walked into a yoga studio, and practicing at home doesn't mean you're somehow missing out on the "real" yoga experience.

Choose the environment where you feel most comfortable being yourself.

Practicing at Home

For me, home is where I feel most comfortable practicing.

There's something really special about being able to close the door, roll out my mat, and simply be with myself without having to think about anyone else in the room.

Practicing at home also gives you a lot of freedom. You can choose exactly what kind of practice you need that day, pause whenever you want, take as much time as you need, and create an environment that feels supportive to you.

There are countless yoga classes available online, including free classes on YouTube, so you don't have to live near a studio or spend a lot of money to begin.

For me personally, practicing at home also allows me to stay more connected to myself because I experience a lot of sensory sensitivities. A busy studio, unfamiliar sounds, smells, people moving around me, or simply having other people nearby can become distractions that make it harder for me to settle into my body.

That doesn't mean home is better for everyone.

It simply means that the environment matters.

If your surroundings help you feel safe, comfortable, and present, you're more likely to actually connect with your practice.

Practicing in a Studio

There are some beautiful benefits to practicing in a studio, too.

Having a teacher physically there can make it easier to ask questions and receive feedback. You may also enjoy the sense of community that comes from practicing alongside other people.

And sometimes, simply getting yourself out of the house and onto your mat can create a sense of commitment that is harder to find at home.

But if the idea of walking into a studio makes you nervous, intimidated, or uncomfortable, you don't have to force yourself.

I remember feeling nervous about practicing around other people because I was afraid they were watching me. Eventually, I went to a studio with my sister and gave it a try.

It was a perfectly good experience, but I realized that I actually prefer practicing at home.

And that's okay.

You don't have to love studio yoga just because you're a yoga practitioner.

If you're curious about trying a studio but feel uncomfortable going alone, consider bringing a friend. Having someone familiar beside you can make that first experience feel much less intimidating.

You can also try different studios and teachers. Every space has its own atmosphere, and sometimes finding an environment that feels right makes all the difference.

Ultimately, your yoga practice should support your relationship with yourself—not become another place where you feel like you have to perform.

Practice where you can breathe, listen, and be present with yourself.

That might be a studio.

It might be your bedroom.

It might be your living room with the door closed and your favorite music playing.

There is no wrong place to begin.

Finding a Teacher You Connect With

Once you start exploring yoga, you may discover that you really enjoy practicing with some teachers more than others.

That's completely normal.

Every yoga teacher has their own personality, teaching style, pacing, voice, and combination of trainings and experiences. Two teachers can teach the exact same style of yoga and create completely different experiences.

And sometimes, you just vibe with your teacher.

For me, two teachers I personally love learning from are Allie Van Fossen and Brett Larkin. I've practiced with and trained with both of them, and I appreciate different things about the way they approach yoga.

Allie's practices are holistic and incorporate many traditional yoga teachings, which I really love. Brett brings a strong focus on somatic and Kundalini yoga and a very embodied approach to the practice.

Both of them also have something that I personally value tremendously in a teacher: clear cueing.

When I'm practicing, I don't want to have to constantly look at a screen to figure out what we're doing next. If I'm having to watch the teacher throughout the entire practice, I'm pulled out of my own experience and back into trying to follow along.

Good cueing allows me to close my eyes, feel my body, listen to my breath, and actually experience the practice.

I also appreciate teachers whose pacing feels natural to me and whose personalities I genuinely enjoy being around.

These things may seem small, but they can completely change your experience of a class.

As you explore different teachers, pay attention to how you feel while you're practicing with them.

Do their instructions make sense to you?

Can you follow along without constantly watching the screen?

Does their pacing give you enough time to actually experience the posture?

Do you feel supported rather than pressured?

Do you enjoy their personality and the way they communicate?

Most importantly, do you feel more connected to yourself when you're practicing with them?

You may find that you love one teacher for their traditional teachings, another for their somatic approach, and another because they simply make you laugh and feel comfortable.

You don't have to choose only one.

Your teachers can change as your practice changes, too.

There may be a teacher who is exactly what you need at one point in your journey and someone else who resonates more deeply with you later. You may eventually outgrow a teacher, a style, or even an entire approach to yoga.

That's okay.

You are allowed to explore.

As a teacher myself, one of the things I care about most is creating practices where my students feel safe, supported, and able to follow along with ease. I want them to have enough guidance that they can stop worrying about what they're supposed to be doing and start experiencing what they're actually feeling.

Because ultimately, your teacher isn't there to become the authority over your body.

They're there to help guide you in developing a deeper relationship with it.

Find teachers who help you come home to yourself.

Finding a Yoga Style That Feels Good

Once you start exploring yoga, you may discover that there are far more styles than you realized.

Hatha. Vinyasa. Yin. Restorative. Somatic. Kundalini. And so many variations within each of them.

It can feel overwhelming at first.

My advice?

Don't overthink it. Start exploring.

Search for beginner-friendly classes and try different styles. There is almost always a beginner-friendly version of a practice, so you don't have to be experienced to try something new.

And you don't have to choose one style and stick with it forever.

I actually think the style of yoga you practice can be a reflection of the season you're in and what you're desiring to explore within yourself.

Maybe you need movement and energy.

Maybe you need to slow down.

Maybe you're craving stillness.

Maybe you want to reconnect with your body.

Maybe you're ready to explore something deeper within yourself.

Let that guide you.

If you want to understand the foundations of yoga

Try Hatha.

Hatha is a wonderful place to start if you want to get a feel for the foundations of yoga. It has a more traditional approach and gives you the opportunity to become familiar with many of the postures you'll encounter throughout your yoga journey.

It's also generally slower-paced and easy to follow, making it a beautiful introduction if you're completely new to yoga.

If you want to release stress and reconnect with your body

Try Somatic Yoga.

Somatic yoga can be a beautiful way to reconnect with your body through intuitive movement and awareness.

Rather than focusing primarily on getting into a particular shape, somatic practices invite you to pay attention to what you're actually experiencing inside your body.

For me, this is one of the things that makes somatic yoga so powerful. It can help you embody yourself—to reconnect with your own sense of safety, autonomy, and inner knowing.

It's less about performing a pose perfectly and more about experiencing yourself from the inside out.

If you want something gentle and relaxing

Try Restorative Yoga.

Restorative yoga uses gentle movement and supported postures to create space for rest and relaxation.

You may spend longer periods in a posture, but the body is supported so that you don't have to work hard to maintain the shape.

If you're feeling stressed, depleted, or simply want something softer, restorative yoga can be a beautiful place to begin.

If you want to go deeper within yourself

Try Yin Yoga.

Yin is a slow, introspective practice where postures are generally held for longer periods of time while the body is supported.

Rather than forcing yourself deeper into a posture, you allow yourself to settle in and explore what arises.

For me, yin has a quality of going inward. It can become a practice of meeting yourself in stillness, listening to your body, and exploring the deeper layers of your inner world.

The longer holds can feel uncomfortable at first, especially if you're new to yoga. That's one reason props are so valuable in yin. Supporting your body properly can make a huge difference in creating a practice that feels safe and sustainable.

And these are only a few places you can begin.

You might discover that you love Hatha but don't care for vinyasa. You might fall in love with yin. You might discover that somatic movement is exactly what your body has been asking for. Or you might find yourself moving between several styles depending on what you need.

There is no wrong answer.

Find what makes you feel good. Find what makes you curious. Find what makes you look forward to stepping onto your mat.

That enjoyment is important.

Because when you find a practice that genuinely feels good to you, you're much more likely to keep coming back to it.

And consistency doesn't have to come from forcing yourself to practice.

Sometimes it comes from finally finding something you want to return to.

Building a Sustainable Practice

Once you've found a style—or a few styles—that you enjoy, the next step is simply to keep coming back to your mat.

But I don't believe consistency has to mean forcing yourself to practice on a strict schedule.

The key to consistency is listening to what you need and pursuing what you enjoy.

Some days you may want to move. Other days you may need stillness. Maybe you have ten minutes one day and an hour the next. Maybe you spend an entire practice in gentle, intuitive movement because that's what your body is asking for.

That still counts.

Your practice doesn't have to look the same every time to be meaningful.

In fact, learning to listen to your body may be one of the most valuable things yoga can teach you.

As you practice, you'll begin to notice more. You'll notice where you feel tension, where you feel ease, what movements feel nourishing, and what doesn't feel right for you.

You may discover that your body needs something completely different than you expected.

Let it.

You don't have to push through every uncomfortable sensation. You don't have to choose the hardest class. You don't have to practice for a certain amount of time to make your practice worthwhile.

Let your body be part of the conversation.

And remember that your practice will change.

The yoga you love when you're beginning may not be the yoga you love six months from now. Your body will change. Your needs will change. Your interests will change. Your life will change.

That's not inconsistency.

That's being human.

The goal isn't to force yourself into a perfect yoga routine. It's to create a relationship with your practice that you actually want to maintain.

Find practices that make you feel good.

Explore what interests you.

Listen to what your body needs.

And keep coming back to what makes you feel more connected to yourself.

That's where a sustainable practice begins.

Your Yoga Journey Starts Where You Are

There is a lot to explore when it comes to yoga.

And honestly, that can be part of what makes beginning feel so overwhelming. There are countless teachers, styles, classes, philosophies, practices, and opinions about what you should or shouldn't be doing.

You don't need to figure all of that out right now.

Start somewhere.

Try a beginner Hatha class. Explore somatic movement. Stretch with a restorative practice. Spend some time in yin. Try something completely different because it caught your curiosity.