A woman in a sports bra sits in a yoga pose, demonstrating balance and mindfulness in a serene environment. Photography: Brian Lawson.

Are you new to yoga, or have you been wanting to start practicing it?

When I was new to yoga this summer, I had quite a few questions myself, as most beginners do. How should I get started? What yoga style would suit my body? How often should I practice yoga to achieve the health benefits I want?

Yoga was slightly outside my comfort zone during the first few weeks, but I was pleasantly surprised at how quickly it gradually became a sense of mastery. Don't worry too much if your flexibility isn't quite where you want it to be; this will improve as you continue practicing yoga.

An introduction to yoga.

Yoga is an ancient practice that originated in India over 5,000 years ago. It combines physical postures (asanas), breathing exercises (pranayama), and meditation to promote overall well-being. As a beginner, it's helpful to think of yoga as a gentle way to connect your body, mind, and breath. It's not solely focused on flexibility or advanced poses, such as headstands.

Yoga is accessible to everyone, regardless of age, fitness level, or body type, and it can be tailored to meet individual needs. Modern yoga often emphasizes styles such as Hatha, which is gentle and foundational, or Vinyasa, which involves flowing movements. These styles make yoga an excellent choice for beginners.

Attending yoga classes is a great start.

Attending yoga classes is highly beneficial, especially in the early stages of your yoga practice. The upside of attending a yoga class is that you can get feedback and corrections on the poses from your yoga teacher, which is helpful at the beginning of your yoga practice.

The upside of practicing yoga at home is that you don't have to sign up for a yoga class. It will require more discipline to get you started, but it offers greater flexibility.

What I love most about visiting a yoga center and attending yoga classes is the sense of community that accompanies them. You are in a space of like-minded individuals.

Individuals practicing yoga poses on mats in a spacious gym, promoting wellness and mindfulness. Photography: Yan Krukau.

What yoga style should I start with?

Identifying your intentions and the outcome you want to achieve through yoga practice is a good starting point before deciding on the yoga style you want to pursue.

Do you have any previous experience with yoga? Or are you completely new? Choosing a yoga style that allows you to learn the fundamentals and poses, such as Hatha yoga. Allowing yourself the time to master the fundamentals of yoga boosts your level of mastery.

What is your current physical condition? If you have the fundamentals covered and are interested in a more energetic and vigorous form of yoga, Vinyasa flow or Ashtanga yoga is likely to appeal to you.

Do you currently suffer from fatigue? Then, a relaxing yoga form like Yin yoga or Restorative yoga, such as Aroma Yoga, is the holy grail.

What are the health benefits of yoga?

Practicing yoga offers numerous significant health benefits, both physical, mental, and spiritual, depending on the style you practice.

Quoting Yoga Easy, "Practising yoga has loads of physical benefits: it creates a flexible, toned and strong body and improves breathing, energy and metabolism. Yoga improves circulatory and cardiac health, as well as fitness levels, pain, and posture."

Yoga also offers numerous benefits for our mental health, including increased mood and well-being, which makes us more balanced and emotionally calmer. It can also help us deal with stress more beneficially by releasing tensions regularly.

Spiritually, yoga teaches us to be aware of what is happening within and around us. Yoga is an excellent way to practice mindfulness, be present in your surroundings, and accept what is.

How often should I practice yoga?

When it comes to the frequency of your yoga practice, there's no one-size-fits-all answer. It's all about listening to your body and following your intuition. Your circumstances and needs are unique, so trust yourself to find the right balance.

Suppose you feel entirely overwhelmed, battling fatigue, or have a sympathetic-dominant nervous system. In that case, your circumstances are altogether different from those of someone with abundant biochemical resources and a well-functioning nervous system.

Even brief yoga sessions can make a noticeable difference. The essential thing is to practice yoga regularly. Start small and gradually increase the length and frequency of yoga sessions to build mastery. Yoga can be pretty addictive once you establish a consistent routine.

Aroma Yoga.

A restorative yoga form I recommend is Aroma Yoga, especially if you are seeking a nurturing practice to help reverse fatigue. The yoga poses are easy to learn, and the yoga form itself doesn't feel overwhelming when the body is running low on resources. Plus, it’s also really effective for grounding the body.

Aroma Yoga is a contemporary fusion style that combines traditional yoga practices—such as postures (asanas), breathing exercises (pranayama), and meditation—with the therapeutic benefits of aromatherapy. This approach uses essential oils to enhance the overall experience.

While it is not an ancient yoga tradition in itself, it is an adaptation that deepens relaxation, promotes emotional balance, and maximizes the benefits of yoga by engaging the sense of smell.

During sessions, essential oils are either diffused, applied topically (diluted), or inhaled to influence mood, energy levels, and physical responses. For example, lavender is used for its calming effects, while peppermint is known for its invigorating properties.