by Tina Haapala

Created on: November 10, 2009   Last Updated: January 19, 2010

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 five 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 for you 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

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