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Beginner's Guide to Starting Yoga: How to Feel Confident on the Mat
- Michelle Lamansky
- Nov 26, 2024
- 3 min read
Updated: 6 days ago
Embarking on your yoga journey? Whether you're curious, intimidated, or somewhere in between, this guide is designed to help you start with confidence and ease. As a trauma-aware RYT-500 yoga teacher, I’m here to remind you: yoga is for every body—and that includes you.
What Is Yoga, Really?
Yoga is more than stretching or handstands on Instagram. At its heart, yoga means union—of breath, body, and mind. While physical poses (asanas) are part of the practice, yoga also nurtures mental clarity, emotional resilience, and inner peace.
Pro tip: You don’t need to be flexible to begin. Yoga meets you where you are.
Step 1: Set Your Intention
Ask yourself: Why am I drawn to yoga?
To reduce stress or anxiety?
To become more flexible or stronger?
To feel calmer and more grounded?
Your "why" keeps you motivated and helps you choose the right style and approach.
Step 2: Choose a Beginner-Friendly Yoga Style
Not all yoga styles are the same. Here are a few great options to start with:
Hatha Yoga – Slow-paced with basic postures and breathwork.
Vinyasa Yoga – Fluid, breath-linked movement (more challenging; can be more energizing).
Restorative Yoga – Relaxing and passive with supportive props.
Yin Yoga – Deep, long-held stretches that target fascia and joints.
➡️ Looking for a gentle, accessible class? Try my free Yoga Reset guide — a short, beginner-friendly practice designed to calm the nervous system. Grab your Yoga Reset Freebie here.
Step 3: Gather Your Yoga Essentials
To get started, all you really need is:
A non-slip yoga mat
Yoga Mat - Beginner Yoga Necessity Comfortable clothing you can move in
Optional: blocks, a strap, or bolster for extra support
➡️ Curious about how yoga supports inflammation relief? Download my free Anti-Inflammation Checklist packed with easy lifestyle swaps!
Step 4: Start Small—And Keep It Simple
Start with short, manageable sessions. Even 10–15 minutes can shift your mood and body.
Foundational poses to try:
Mountain Pose (Tadasana)
Cat-Cow (Marjaryasana–Bitilasana)
Child’s Pose (Balasana)
Downward Dog (Adho Mukha Svanasana)
These postures help build strength and ease tension.
Step 5: Breathe Intentionally
Breathwork (called pranayama) is the anchor of your practice. It helps calm the mind and deepen your awareness.
Try this: Equal breathing (inhale 4, exhale 4) while lying down or in a seated position.
Step 6: Take a Class or Work with a Teacher
Online platforms are great, but having a teacher—especially in the beginning—can help you build confidence, avoid injury, and personalize your practice.
➡️ I offer private virtual or in-person beginner sessions. Contact me to schedule a session or ask questions.
Step 7: Be Consistent, Not Perfect
You don’t have to practice every day to benefit from yoga. Aim for 2–3 times a week, and let go of perfection. Some days will feel easier than others—just keep showing up.
Remember: Every breath and every pose is a step toward wellness.
Step 8: Explore Beyond the Poses
Yoga is a lifestyle, not just a workout. As you grow, explore:
Meditation (try 5 minutes after practice)
Mindful living through principles like ahimsa (non-harming)
Philosophy like the Yoga Sutras or Bhagavad Gita
➡️ Want to blend yoga with wellness? Check out this blog post on reducing chronic inflammation through lifestyle.
Final Thoughts: You’re Exactly Where You Need to Be
Starting yoga isn’t about doing it “right.” It’s about listening inward and reconnecting to yourself. Your journey will be uniquely yours—and that’s a beautiful thing.
Take a deep breath. Your mat is waiting.
Need support starting out?
✨ Download your FREE Yoga Reset Practice here for a beginner-friendly class you can do anytime.
✨ Grab my Inflammation-Busting Checklist to pair mindful movement with anti-inflammatory habits.
📩 Have questions or want to work together? Reach Out at the information below.
Michelle Lamansky
RYT-500 | Holistic Health Coach
Balanced Yoga
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