beginner yoga tips

Yoga instructors are often the calmest people you'll meet, but when their beliefs are grounded in strict yoga principle and technique, they may sometimes put their foot down during practice. Here are some reasons your yoga teacher might reprimand you during class.

1. Drinking water: Practicing yoga is about building your energy or prana, otherwise known as your fire. Some by-the-book instructors believe gulping water puts out the fire you're working so hard to create and may say something if you reach for your Klean Kanteen. It's important to hydrate before coming to class, but while you're practicing, you can't always prevent a dry throat or feelings of being overheated. Only you know if you need to drink some water, so if your teacher says something, politely smile, take your sips, and get back to your practice.
2. Doing another variation: Yoga instructors take great pride in designing their classes, so when a student strays from a teacher's sequence by doing a different pose, the teacher might not be pleased. Due to injuries and different ability levels, it's imperative to listen to your own body and do the practice that's right for you. Of course, what you do on your mat shouldn't disrupt other people in the class. But if you're quietly doing the more advanced Full Wheel rather than Half Wheel and your instructor gets peeved, chat with them afterward, or try out a class with a more lenient teacher.
3. Coming out of a pose too soon: Yoga instructors are there to inspire your practice, which means designing challenging sequences of poses. Sometimes it's too much, and if your quad is burning after the sixth variation of Warrior 1, I can understand needing to straighten your leg to come out of the pose. It's great for an instructor to encourage deeper stretches in poses, but only you know your body and what it needs. If an instructor makes you feel bad for taking a break, then they may not be the nurturing teacher you need.

Keep reading for more reasons your yoga instructor might yell at you.

In yoga, pranayama is considered the art of breathing, and knowing different pranyama techniques will help support a strong practice and get you feeling all kinds of awesome. Because the Sanskrit can be a little confusing, here are explanations of four pranayama techniques to help you on your way to better breathing.

1. Ujjayi pranayama: Integral to Ashtanga and many a Vinyasa class, ujjayi breathing (the victorious breath) consists of a gentle breath that is both relaxed and energized, allowing for a balance. Ujjayi pranayama sounds simple enough, in and out through your nose, but on each exhale, you should attempt to make the sound of an ocean wave in the back of your throat. It's important that you're not trying to ingest more air, but shift the quality of your breath. Ujjayi breathing is one of the only pranayama techniques that is practiced simultaneously with asanas (postures.)
2. Kapalabhati pranayama: Kapalabhati is known as the skull-shining breath for good reason. It may feel a little funky at first, but once you get the hang of it, your head and body will both feel far lighter than when you first sat on your mat. To begin, start with a deep inhale and forcefully exhale — drawing all the air out of your belly. After your next full inhale, begin to exhale forcefully out through your nose 15 to 30 times quickly without taking an inhale; actively draw your belly in with each percussive exhale. After you've completed a full cycle of 15 to 30 quick exhales, passively inhale and exhale for a few breaths and enjoy before another round. I like to do three or four rounds of kapalabhati to make sure my skull is ready to shine!

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If you're looking for a gentler inversion alternative than Wheel Pose, Bridge (Sanskrit name: Setu Bandha Sarvangasana) should be your go-to. While my favorite — and least favorite! — poses are constantly evolving, I have always been partial to this beautiful heart-opening pose. The reason? Although it's very active and energizing, there's also something relaxing and calming about Bridge. Here are a few tips on how to get the most out of this fantastic pose and take your Bridge to the next level.

1. Set up strong: When you're setting up the pose, lay a strong foundation. Lie supine (lying down with face upward) on the floor. Take a few deep breaths to get grounded and relaxed. Bend your knees, plant your feet flat on the floor, and make sure the knees are hips-distance apart.
2. Align it right: As you push your pelvis up and forward, your knees should be directly over your heels. If you want to make sure you have the right distance between your shoulders and your feet, here's a great rule of thumb: when you reach for your heels, your fingertips should just graze the back of your feet. Keep your arms extended on either side of your body with palms facing down. If you want to take it up a notch, clasp your hands under your pelvis, and as you come into the full expression of the pose, roll your shoulders in toward one another.

Learn more tips on doing Bridge after the break!

Doing Full Backbend, also known as Wheel pose, isn't exactly on the list of beginner moves. It's demanding both from a flexibility as well as a strength standpoint, so it's best to stick to Half Wheel, Camel, and other easier variations before trying your hand at Full Backbend. When you are ready, here are some things to keep in mind to ensure you're doing this heart-opening pose safely and comfortably.

• Clenching your tush: It takes lower body strength to hold yourself up in Wheel, but that doesn't mean you need to clench your glutes. Focus on engaging your quads and calves to release tension in your bum, allowing your lower spine to relax and fully extend.

Keep reading to find out other mistakes you might be making in Full Backbend.

From your first class to your 100th, Downward Facing Dog is probably the pose you do most often. That's why it's important to do the pose correctly; not only to avoid injury, but to also make it as comfortable and effective as possible. Here are four don'ts when it comes to Down Dogging.

1. Tense shoulders: It doesn't look like it, but this pose is all about upper-body strength. If your arms and shoulders are weak, you might compensate by scrunching your shoulders up to your ears. This is a big no-no, as it can cause neck strain, shoulder pain, and headaches. Be sure to actively draw your shoulder blades down your back, creating space in your neck. If you find your shoulders tensing up, it probably means you need to take a break. Bend your knees and rest in Child's Pose, and rise back into Down Dog when you're ready. As you continue your practice, upper-body strength will quickly increase, making it easier to hold Down Dog with correct technique.

Keep reading to find out other mistakes you're making in Downward Dog pose.

Whether you have five or 50 yoga classes under your capris, Chair pose (aka Fierce) is one of the many basic postures you'll strike just about as often as Down Dog since it's the first pose in Sun Salutation B. As a yoga instructor, I've noticed some major no-nos that you'll want to avoid to prevent discomfort and to make sure you're getting the most out of the pose.

• Weight too far forward: When you bend your knees and lower your hips into the pose, pretend you're about to sit down in an imaginary chair. This will remind you to keep your body weight back into your heels. Give your toes a little wiggle to make sure you're shifting toward the back of your feet and to release tension in your forefoot. Shifting back into your heels works your glutes and thighs more and will also prevent strain on the knees.

Keep reading to find out other mistakes you're making doing Chair pose.

Hot yoga, aka bikram yoga, can be quite intimidating for those who are either new to yoga in general, or haven't been to a hot yoga class before. If the 105ºF temperatures aren't enough to scare you away, the thought of getting sticky and sweating with a group of strangers can be enough to turn you off of it. But, once you get past the heat and the sweat factor, hot yoga classes can provide you with some of the best workouts of your life. Here's what you should know before attending your first hot yoga class.

• What to bring: Unlike traditional yoga, hot yoga requires a few more accessories to make the class more enjoyable. I like to bring a big bottle of water so that I can stay hydrated throughout class; my own yoga mat; a slipless yoga towel to help keep me in place during the practice; and a smaller towel for face/neck sweat. Note: towels are not required, but with all of the sweating you do, they are nice to have.
• What to wear: I tend to just wear my regular yoga clothes to class which are made out of sweat-wicking materials. I would suggest steering clear of baggy or articles of clothing made out of cotton because anything baggy will just become a nuisance, and cotton actually traps sweat, so you'll feel even more uncomfortable.

Keep reading for more tips.

It's almost National Yoga Month! If the celebration (and the free classes) have inspired you to check out a class or two next month, now's the time to bone up on your yoga knowledge. If you have an idea about what to expect your first few times at a yoga studio, the more likely you'll be able to focus on your practice and not whether or not you're doing the wrong thing. And if it turns out you're a yoga fan, you may find yourself reaping the workout's benefits of lengthened and toned muscles in no time.

Interested in learning about what to expect? Check out these tips for your very first yoga class.

Find your yoga personality. Read the descriptions of types of yoga to determine which one interests you the most. And check out this yoga personality guide; whether you're a Type A planner or a spontaneous creative type, we can help you find which type of yoga may be right for you.

Check out a few studios before you commit. Many times studios will have new student specials where you can try out the classes at a reduced rate or for free. But before you saunter in just any class, however, make sure you read this guide on what those yoga class levels really mean.

Read on for more info about what to expect if you're new to yoga after the break.