One of the most rewarding things you can do for your body and your mind is to begin a yoga practice. As with any new endeavor, it is important to know the basics. Following are the top 5 things you should be aware of before you honor yourself with the yoga experience:

1. Yoga gives you room to breathe

Don't: Hold your breath or breathe heavily

Do: Inhale and exhale through your nose

Try to maintain a steady breathing pattern. Your instructor will usually give you cues to follow that will help you become aware of your breath. Notice when you want to hold your breath; it's a sign you are struggling. Instead of letting your breath catch, ease up on the difficult pose and let your breath flow naturally. Use the same awareness of your breath when you are in an energetic sun salutation sequence as you would in a quiet restful pose like legs-up-the-wall.

2. Yoga is not about touching your toes

Don't: Force a pose or a stretch

Do: Accept and acknowledge your limits

You may find you are driven to "succeed" in the yoga poses. You may not be flexible, but if the goal in that forward bend is to touch your toes, then you are going to GET THOSE TOES. Forcing your body to go where it is not ready is not part of a successful yoga practice and could even lead to injury. The focus of yoga is foryou to discover where your own body can go. Your flexibility may change from one practice to the next. Just because your pose doesn't look like the final product doesn't mean you're not getting benefits from the pose. Yoga products, such as straps and blocks are available to help you hold the pose. Success is attained from reaching and holding YOUR pose.

3. Yoga class is your time to learn safely

Don't: Strain your body to attain unfamiliar poses

Do: Come out of the pose, watch and understand the demonstration

When you are learning new poses, you may want to move in sync with the instructor. However, if the movement is foreign to your body you may not be sure of the placement of your arms, legs or head. Instead of turning your head unnaturally to watch the instructor, come to a neutral position and watch. In yoga, you must strive to keep your spine in alignment; turning your head away from the pose can throw you (and possibly your neck) out of whack. Take your time to understand where the pose is going. You can catch up after you've attempted the pose. Remember, it is your practice.

4. Yoga is not a competition

Don't : Compare yourself to others

Do: Stay focused on your practice

Many exercises are associated with "sport", so you may try to challenge yourself to be as "good" at yoga as the person on the mat next to you. Points are not collected in yoga, so do not compete with anyone else. If you are worried that you are not holding a balancing pose as well as others in the class, you will lose your focus and your pose will suffer. Losing your awareness not only detracts from the benefits of yoga practice, it can also lead to injury. During your yoga session, listen to your body and the signals it is sending. Let your awareness guide your movements.

5. Yoga is done with your health in mind

Don't: Attempt yoga poses that could worsen your medical problems.

Do: Have open communication with your doctor and yoga instructor

While yoga provides great health benefits, there are some conditions that will require adjustments to your yoga routine. If you have back and neck problems, high blood pressure, a heart condition or are pregnant, please talk to both your doctor and your yoga instructor about the types of poses you should avoid. Many times, adjustments to the poses can be made.. Certain yoga products, especially straps, bolsters and blocks can help you get into alternate poses that may be better for your body.

Once you've committed to yoga practice, you will notice a deeper appreciation for your body as well as increased strength and flexibility.

Namaste.

Learn more about this author, Tina Haapala.
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