5 Essential Tips for Beginner Yogis

To help beginners avoid common pitfalls in yoga, we've gathered insights from five experts in the field, including a Yoga Therapist and a Life Coach. They've shared their wisdom on everything from researching your Yoga teacher's credentials to the importance of synchronizing breath with movement. Dive into these valuable tips to enhance your yoga practice.

1. Research Your Yoga Teacher's Credentials

Sometimes, embarking upon a yoga journey evolves into a teacher-popularity contest. Beginners forget to research the experience of the teacher. For example, does that teacher have a teacher, and if yes, who is it? Does the teacher continue to study? How long have they been practicing? Teaching?

Danielle Tarantola, Yoga Therapist at the Yoga Foundation

Why are Yoga Teacher Credentials Important? 

Yoga teacher credentials are important for several reasons:

• Quality of Instruction: Credentials indicate that a yoga teacher has undergone training and education in the practice and teaching of yoga. Yoga teacher training ensures that they have a good understanding of yoga poses, alignment, anatomy, and teaching methodology, which can lead to safer and more effective classes for their students.

• Safety: Proper credentials often include training in anatomy and injury prevention, which is crucial for keeping students safe during yoga practice. Inadequate instruction can lead to injuries, and properly trained teachers are better equipped to guide their students safely.

• Ethical and Professional Standards: Credentials often come from reputable yoga organizations and schools, which have ethical and professional standards that their teachers must adhere to. This helps maintain the integrity of yoga as a practice and prevents unethical or harmful behavior.

• Specialization: Some yoga teachers pursue additional certifications or credentials in specific styles of yoga (e.g., Hatha, Vinyasa, Ashtanga, Iyengar) or areas of expertise (e.g., prenatal yoga, yoga therapy, meditation). These specialized credentials show that a teacher has advanced knowledge in a particular aspect of yoga, making them more qualified to teach in those areas.

• Credibility: Yoga teacher credentials provide a level of credibility and trust for students. When a teacher is certified by a reputable organization or school, it can give students confidence in their expertise and ability to teach effectively.

• Continuing Education: Many yoga teacher training programs and organizations require teachers to engage in continuing education to maintain their credentials. This ensures that teachers stay up-to-date with the latest developments in yoga and teaching methods, benefiting their students.

• Insurance and Liability: Some yoga studios and institutions require their teachers to have certain credentials and insurance coverage. Proper credentials can help teachers secure teaching opportunities and protect them in case of accidents or legal issues.

2. Understand and Respect Yoga Poses

Quite often, beginners attempt to mimic the form of a yoga pose without fully grasping its essence. Consequently, they may disregard proper alignment in their eagerness to replicate what they see, even if their bodies aren't yet prepared for the final position of the pose. Some beginners may view yoga props with unwarranted shame, though these props serve as excellent tools for both novices and experienced practitioners. 

Another common mistake is holding their breath instead of using the Ujjayi breath technique. Last but not least, they overlook the fact that individuals possess distinct physiological structures and levels of body awareness, making it nonsensical to gauge their progress based on someone else's achievements.

Iana Varshavska, Digital Marketer and Yoga Therapist, Yanva

Why is Anatomy Important in Yoga?

Anatomy is important in yoga for several reasons:

• Safety and Injury Prevention: Understanding anatomy is crucial for ensuring the safety of yoga practitioners. It helps yoga teachers and students avoid incorrect alignment, overexertion, and the risk of injury during yoga practice. Knowing the body's limitations and vulnerabilities allows practitioners to make informed decisions about their practice and modify poses as needed.

• Alignment: Proper alignment of the body is essential for getting the most benefit from yoga poses. An understanding of anatomy helps practitioners and teachers align their bodies correctly, promoting balance, stability, and an even distribution of weight, which can enhance the effectiveness of each pose.

• Progression and Modification: Understanding anatomy helps instructors guide students in progressing through yoga poses safely and effectively. Instructors can offer appropriate modifications for students with limitations, injuries, or special needs, ensuring that everyone can participate in yoga practice.

• Breath and Energy Flow: Knowledge of anatomy can help students and teachers understand how the breath and energy flow in the body during yoga practice. This understanding is essential for enhancing pranayama (breath control) and energy management techniques in yoga.

• Mind-Body Connection: An understanding of anatomy can deepen the mind-body connection in yoga. Knowing how different poses affect various body systems, including the nervous system, can enhance the meditative and mindful aspects of yoga practice.

3. Focus on Personal Progress, Not Comparison

One common mistake I see people make when starting yoga is getting too focused on nailing advanced poses. As a longtime student, I remind beginners not to stress about mastering complex postures right away or comparing themselves to fitness influencers. 

When I first stepped onto my mat, I was determined to immediately contort into the proper shapes. But that perfectionism only led to frustration. Over time, I've learned to let go of judgment and explore each pose with patience and self-compassion. Now, I breathe into the postures rather than muscling into them. 

I've seen newcomers benefit more when they drop unrealistic expectations and move mindfully without forcing their bodies into pretzels. Focus more on finding stability and feeling the stretch rather than how it looks. Progress will come by practicing with curiosity, not criticism. Keep it light-hearted and know that the poses will deepen over time if you tune into what your unique body needs in the moment.

Mona Kirstein, Ph.D., Digital Strategist, Holistic Coach and Consultant, The Wholehearted Path

Learn More: Do You Have to Be Flexible to Do Yoga?

4. Remember the Importance of Breathing

One of the most common mistakes beginners make in yoga is focusing so much on the yoga movements and posture that they end up holding their breath. Breathing is an essential part of yoga. It not only helps in relaxing and releasing the tension in your muscles, but also stretches them out to help you focus on your form and increase your range of motion. 

Breathing is also a form of meditation, which improves your mental, emotional, and physical state, helping you get more benefits out of your yoga exercise.

John Gardner, Co-Founder/CEO, Kickoff

Learn More: Yoga Breathing Techniques to Elevate Your Practice

As a life coach and an RYT-200 certified yoga teacher, one common mistake I've seen among beginners is that they overlook the importance of breath. Many often go straight into poses, focusing only on the physical aspect, often holding their breath or breathing shallowly. 

Meanwhile, yoga is all about synchronizing breath with movement, allowing for a deeper connection with our mind and body. When we are completely in tune with our breath, we are more mindful of each movement and fully immersed in the present moment.

Bayu Prihandito, Certified Psychology Expert, Life Coach, Founder, Life Architekture

5. Expand Your Yoga Knowledge with Online Yoga Certification

Online yoga certification is for more than just aspiring yoga teachers. An online yoga course benefits yogis in a variety of way:

• Structured Learning: An online yoga certification program typically provides a structured curriculum, which can be particularly beneficial for beginners. It ensures that you learn yoga systematically, starting with the basics and progressing to more advanced poses and concepts.

• Fundamental Knowledge: These programs often cover fundamental yoga principles, including basic poses, alignment, breathing techniques, and the philosophy behind yoga. For beginners, this foundational knowledge is essential for building a strong yoga practice.

• Access to Experienced Instructors: These programs are often led by experienced and certified yoga instructors, which means you'll be learning from experts who can provide valuable insights and guidance.

• Practice Guidance: Online certification programs may include video demonstrations and instructions for yoga poses and sequences. This visual guidance can be especially helpful for beginners to understand the correct form and alignment.

• Self-Paced Learning: Many online programs offer self-paced learning, allowing beginners to go at their own speed and repeat lessons as needed. This flexibility is valuable for those who are new to yoga and need extra time to grasp concepts and poses.

• Convenience: Online programs provide the convenience of learning from home or any location with an internet connection. This flexibility is particularly useful for beginners who may have busy schedules or limited access to in-person yoga classes.

• Certification: Completing an online yoga certification program can lead to a recognized certification, such as Yoga Alliance or another reputable organization. This certification can enhance your credibility as a yoga practitioner and potentially open doors to teaching opportunities if you choose to become a yoga instructor in the future.

• Community and Support: Some online certification programs include a community aspect where you can connect with fellow yogis and instructors, share experiences, ask questions, and receive support. This sense of community can motivate and encourage beginners.

It's important to choose a reputable and well-structured online yoga certification program and complement it with regular personal practice. The ISSA Yoga & Wellness Academy’s 200-hour Yoga Teacher Training course is approved by the Yoga Alliance. You can complete the course at your own pace and, if you choose, become a Registered Yoga Teacher (RYT 200).