Yoga for Beginners

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

A growing number of Americans are getting injured doing yoga—an unfortunate trend touted in news stories. Often media reports express surprise that this ancient healing discipline can actually cause harm, especially since many people take up yoga specifically to heal injuries. Yet like any form of physical activity, hatha yoga practice carries risks—especially for people who push themselves or are pushed by teachers to "achieve" a particular pose, explains Leslie Kaminoff, a New York yoga therapist and bodyworker, who regularly treats yogis with both acute and chronic injuries linked to improper practice.

It’s time to show them some TLC.

This forward fold restores a sense of balance by grounding the body so the mind can become tranquil.

A prescription of asanas to help balance the subtle energies of the chakra system.

Iyengar Yoga instructor Lisa Walford makes suggestions for how you can make Supta Baddha Konasana (Reclining Bound Angle Pose) more comfortable.

Iyengar Yoga instructor Lisa Walford offers advice for how beginning yoga students can get started.

Check out Lisa Walford's author page.

Check out Lisa Walford's author page.

Check out Lisa Walford's author page.

Check out YJ Editors's author page.

Why you should consider swapping inversions for restorative yoga poses during your period.

Barbara Benagh explores the why women are sometimes told not to invert during the menstruation cycle.

Yoga Journal contributor Judith Lasater explains why joints crack and whether it's a good or bad thing.

Check out YJ Editors's author page.

Cyndi Lee discuses is the best time of day—and year—to practice yoga.

There are yoga poses to help with that.

Sarah Powers offers advice for modifying neck position in Camel Pose.

Sarah Powers advises yogis with sciatica which poses to avoid and which to favor.

Sarah Powers explains the basics of Sun Salutations and why you should practice them regularly.

Learn how your body's midline is key to balancing in Tree Pose.

Discover the art of breathing and apply it to your practice.

Tim Miller gives advice for practicing with a common injury, an overstretched hamstring attachment.

Tim Miller turns to the wisdom of Patanjali to explain how yoga prepares us for death.

Check out Tias Little's author page.

Check out Tias Little's author page.

Check out Tias Little's author page.

You may have developed a curve in your back over time. But the good news is you can use yoga for slouching. It will help reinforce the natural curve in your back and improve your posture.

Tias Little offers advice for how flexible yogis can avoid injury.

Check out Cyndi Lee's author page.

Check out Cyndi Lee's author page.

Check out Cyndi Lee's author page.

Cyndi Lee offers suggestions for sequencing backbends safely.

Check out Cyndi Lee's author page.

Check out Cyndi Lee's author page.

Check out Esther Myers's author page.

Esther Myers recommends finding the right teacher and atmosphere when starting yoga at an older age.

Esther Myers explains how you can learn to trust your body strength in Handstand.

Esther Myers describes integration of yoga as the process of making your practice a part of your life.

Esther Myers teaches us how to sit comfortably.

Esther Myers offers advice for managing and preventing sacroiliac pain.

Here's a primer from Sara Chambers, founder of Hugger Mugger yoga products, on the best ways to clean a yoga mat.

Esther Myers offers advice for specific stretches for cyclists with knee problems.

Plow Pose increases circulation, suppleness, and vitality and also prepares the body for relaxation and meditation.

This simple yet demanding pose builds courage, poise, and confidence to explore more challenging arm balances.

Check out Roger Cole's author page.

Which poses should you practice to reverse the effects of chronic stress? Our expert Roger Cole recommends a regular restorative sequence.

Senior teacher and scientist Roger Cole explains why you might get dizzy during yoga practice and how to prevent it.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Roger Cole offers advice for safely practicing inversions with high blood pressure.

Check out Roger Cole's author page.

Is there a perfect medium between pushing yourself and finding relaxation in yoga?

These tips for balancing will make challenging poses easier when you're first learning yoga.

Barbara Benagh offers advice for tuning into the nuances of your home practice.

Learn how to transition from having the help of a yoga teacher to developing your own home practice.

Know whether to exhale through the mouth or nose during pranayama breathing or just in natural breathing.

Check out Barbara Benagh's author page.

Check out Barbara Benagh's author page.

Check out Barbara Benagh's author page.

Barbara Benagh's tips and tricks for opening the hip flexors.

Shaking muscles and too much quivering may be a sign of overworking. Learn why you should slow down and listen to your body.

Relieve tension in your wrists, back, and shoulders at your desk.

Jivamukti founder David Life discovers that practicing mula bandha makes the body less earth-bound.

Find out why many beginning yogis often quiver a lot and how to control those shaking muscles.

Check out Richard Rosen's author page.

We often hear about locking knees in yoga. Learn how to correctly lock your knees without hyperextending them.

Expert Richard Rosen explains the meaning behind the word "Ashtanga."

By asking the right questions, you'll find a match that's right for you.

Follow these tips to get the most out of the yoga classes you attend.

Become an A+ yoga student by copping a humble attitude and minding your manners.

You say Ashtanga, I say Kundalini. What's the difference? Use this guide to find the right yoga for you.

Richard Rosen's recommendations for the most indispensable yoga videos and books for your home practice.

You spend most of your life in forward bends. Give your body the backbend it craves with bridge pose.

A twist like beginner-friendly Bharadvajasana I can bring release no matter what your level of ability.

This is no easy chair. Sit back and power up in Chair Pose.

Head-of-the-Knee Pose fosters flexibility in the hamstrings and spine while calming the nervous system.

Not just for beginners, Extended Triangle Pose can unlock tension in your legs, hips, and spine.

Learn how to do Downward-Facing Dog Pose properly for the ultimate full-body stretch.

Whether you are devotional or intellectual in nature, yoga has a path for you. Discover all five branches of yoga.