Chapter 1: The Invitation to Yoga

Around fifteen years ago, some friends suggested I give yoga a try, promising me peace of mind, increased physical strength, and mental clarity. My first class, however, turned out to be far too challenging for a newcomer. I felt I couldn't back down, especially among a group of much younger participants.

The session was a power yoga class set in a heated environment, lasting an hour and a half. Although my friends warned me it would be difficult, the actual intensity and diversity of the poses took me by surprise. After doing some research, I found beginner-friendly classes that were more suited to my level. While I found value in that first exhausting experience, I realized I needed to take it slow.

Every instructor I encountered emphasized the importance of breathing.

“Breathe deeply as your arm moves behind your back.”

“One breath, one movement, as you ease into the pose.”

None of my teachers ever allowed a student to risk injury or push beyond their limits.

“What you bring to the mat is sufficient. There’s no competition here. If you prefer to stay in child’s pose for the entire class, that’s absolutely acceptable.” Child’s pose, a basic and comfortable stretch, involves kneeling with wide knees and extending the arms forward on the mat. Though I never opted for that, it was reassuring to know the environment was devoid of competition, allowing us to simply exist.

Yoga sessions are often held in softly lit spaces, occasionally infused with the aroma of incense or jasmine. It’s challenging to maintain tension when a soothing voice encourages you to stretch your arms high or assume a long-extended stance, one arm reaching forward and the other back, holding it while being reminded to breathe out stale air and fill your hips, back, and shoulders with fresh air.

Many practitioners carry tension in their necks and shoulders, and instructors are adept at alleviating this discomfort. They often circulate through the class, gently pressing shoulders down while demonstrating a relaxed posture.

It has been surprisingly gratifying to observe how effectively yoga teachers encourage everyone to progress at their own pace. They often provide hands-on assistance to ensure students maintain proper form, thereby minimizing the risk of injury. Frequently, I’ve heard a teacher whispering to a less agile student, offering modifications for poses, even sitting beside them to model a gentler variation.

Regardless of how focused a teacher may be on one individual, they consistently remind the class to “breathe as if filling a balloon… One breath… one pose.” Personally, I have a tendency to hold my breath during exertion, and when I finally exhale, it feels like the release of pent-up pressure, akin to a cork popping from a champagne bottle.

Yoga is ideal for those who may not be in peak physical condition, as it allows for gentle movements and stretches tailored to one’s comfort level. It’s also beneficial for older adults, as the stretches learned are applicable throughout life. Many instructors refer to an imaginary thread at the crown of your head, pulling you upward and enhancing your awareness of posture. I was reminded of this image while waiting in a long supermarket line—standing tall, shoulders back, and head high. The stretching I practice in yoga has helped me maintain good posture even in daily tasks, like reaching for items in my pantry. Consistent yoga practice has allowed me to lengthen and strengthen my body.

While it might seem overly simplistic to pinpoint a single ultimate benefit of yoga, which has roots going back thousands of years in India, I believe that for me, yoga emphasizes living in the moment. When I'm in a forward fold, my head hanging low, or seated with my gaze turned behind me, I am not preoccupied with future plans or letting my thoughts race. Instead, I focus on deep breathing and fully exhaling, grounding myself in the present—an invaluable state of being that our bustling minds often overlook.

In this video, "Pure Beginner: Lesson #1 of 6 Yoga for 100% Beginners," you'll learn essential beginner techniques to safely kickstart your yoga journey at home.

Chapter 2: Insights Gained Through Practice

In "5 Surprising Lessons I've Learned in 5 Years of Teaching Yoga," the instructor shares invaluable insights that can enhance your yoga practice and understanding of the discipline.