Yoga is an ancient practice that has gained immense popularity in recent years. With its numerous benefits for both the mind and body, it’s no wonder that people of all ages and abilities are drawn to this holistic approach to wellness. For beginners, the idea of starting a yoga practice at home can be both exciting and intimidating. However, with the right guidance and resources, it’s absolutely possible to get started with yoga at home. In this beginner’s guide, we’ll explore the ins and outs of practicing yoga at home, from finding the right equipment to establishing a regular routine. So, roll out your mat, and let’s get started on your journey to inner peace and physical fitness.
What is Yoga and Why is it Beneficial?
Understanding the Basics of Yoga
Yoga is an ancient practice that originated in India over 5,000 years ago. It is a holistic approach to physical, mental, and spiritual well-being that involves a combination of physical postures, breathing techniques, and meditation. The word “yoga” comes from the Sanskrit word “yuj” which means to unite or integrate. It aims to unite the body, mind, and spirit, bringing harmony and balance to all aspects of life.
One of the key principles of yoga is the concept of “ahimsa,” which means non-violence or non-harm. This principle is central to the practice of yoga and emphasizes the importance of being kind and compassionate to oneself and others. It encourages the practitioner to listen to their body and to practice with gentleness and respect for their own limitations.
Another important principle of yoga is the concept of “svadhyaya,” which means self-study or self-awareness. This principle encourages the practitioner to develop a deeper understanding of themselves, their thoughts, and their emotions. Through regular practice, one can learn to observe their thoughts and emotions without judgment, cultivating greater self-awareness and understanding.
The physical practice of yoga involves a series of postures or asanas, which are designed to promote strength, flexibility, and balance. The postures are typically sequenced in a specific order to create a flow or sequence that warms up the body, increases flexibility, and strengthens the muscles. Many of the postures are named after animals or objects, such as downward-facing dog, warrior, and pigeon.
Breathing is also an important aspect of yoga. The practice of pranayama, or breath control, involves a series of techniques designed to control and regulate the breath. These techniques can help to calm the mind, reduce stress, and improve overall health and well-being.
In addition to the physical and breathing practices, meditation is also an important part of yoga. Meditation involves focusing the mind on a single point, such as the breath or a mantra, to promote calmness and stillness. It can help to reduce stress, anxiety, and depression, and can improve overall mental and emotional well-being.
Overall, yoga is a holistic practice that offers many benefits for physical, mental, and spiritual well-being. By understanding the basics of yoga, you can begin to explore this ancient practice and experience its many benefits for yourself.
Physical and Mental Benefits of Yoga
Yoga is a form of exercise that originated in ancient India, and it has been practiced for thousands of years. It involves a combination of physical postures, breathing techniques, and meditation. Yoga is beneficial for both physical and mental health, and it can help improve flexibility, strength, balance, and overall well-being.
Physical Benefits of Yoga
- Improves flexibility and range of motion
- Increases strength and muscle tone
- Helps with weight management
- Reduces risk of chronic diseases such as heart disease, diabetes, and high blood pressure
- Improves balance and coordination
- Increases circulation and promotes healing
Mental Benefits of Yoga
- Reduces stress and anxiety
- Improves mood and promotes feelings of calmness and relaxation
- Increases self-awareness and mindfulness
- Helps with insomnia and improves sleep quality
- Boosts self-esteem and confidence
- Enhances focus and concentration
It is important to note that while yoga can provide many physical and mental health benefits, it is not a substitute for medical treatment. If you have any medical conditions, it is recommended to consult with a doctor before starting a yoga practice. Additionally, it is important to find a qualified yoga instructor to guide you through your practice, especially for beginners.
Setting Up Your Home Yoga Practice
Creating a Comfortable Space
When setting up your home yoga practice, it’s important to create a comfortable space where you can practice without distractions or discomfort. Here are some tips to help you create a comfortable space for your yoga practice:
- Choose a quiet and peaceful location: It’s important to choose a location where you can practice yoga without any distractions or interruptions. A quiet and peaceful location, such as a spare room or a corner of your living room, can help you focus on your practice and avoid any distractions.
- Make sure the space is well-ventilated: Good ventilation is important for a comfortable yoga practice. Make sure the space is well-ventilated and free from any strong odors or allergens.
- Keep the space clean and clutter-free: A clutter-free space can help you stay focused and avoid any distractions during your practice. Make sure the space is clean and free from any clutter, and keep any personal items out of the practice area.
- Use comfortable and supportive clothing and equipment: Wearing comfortable and supportive clothing and equipment can help you stay comfortable and focused during your practice. Choose clothing that is breathable and allows for easy movement, and invest in a comfortable yoga mat and any other equipment you may need.
- Set up your practice area with necessary props: Depending on your practice, you may need certain props such as blocks, straps, or blankets. Make sure you have all the necessary props in your practice area, and arrange them in a way that is convenient for you.
By following these tips, you can create a comfortable space for your home yoga practice and help ensure that you are able to focus and stay comfortable during your practice.
Essential Yoga Equipment for Beginners
Beginning a yoga practice at home requires a few essential pieces of equipment to ensure comfort and proper alignment. Here are some must-haves for beginners:
- Yoga Mat: A high-quality yoga mat is crucial for providing a non-slip surface and cushioning your joints during various poses. Look for a mat with a textured surface to enhance grip and stability.
- Blocks: Yoga blocks are helpful for beginners as they provide support and stability in various poses, particularly when working on alignment and balance. You can use one or two blocks depending on your needs.
- Straps: Yoga straps help you deepen your stretches and maintain proper alignment in certain poses. They are particularly useful for beginners who may struggle with balance or flexibility.
- Blanket: A lightweight blanket can be used to provide support and cushioning in certain poses, such as inversions or seated forward folds. It can also help you maintain proper alignment and stability.
- Water Bottle: Staying hydrated is essential during any physical activity, including yoga. Make sure to have a clean, reusable water bottle within reach during your practice.
- Comfortable Clothing: Wear comfortable, breathable clothing that allows for ease of movement. Loose-fitting yoga pants or leggings and a fitted, breathable top are recommended.
- Light Sweater or Towel: A light sweater or towel can be used to cover up or provide extra warmth during cooler sessions. It can also be helpful for absorbing sweat during a more intense practice.
Investing in these essential yoga equipment items will provide you with a safe and comfortable environment to begin your home yoga practice. Remember to prioritize comfort and proper alignment to avoid injury and maximize the benefits of your practice.
Finding the Right Yoga Style for You
Different Types of Yoga
There are numerous types of yoga, each with its own distinct focus and methodology. To find the right yoga style for you, it’s essential to familiarize yourself with the various options available. Some of the most popular yoga styles include:
1. Hatha Yoga
Hatha yoga is a traditional form of yoga that emphasizes physical postures (asanas), breathing techniques (pranayama), and meditation. It is a slow-paced practice that aims to improve flexibility, strength, and balance while also promoting relaxation and stress reduction. Hatha yoga is an excellent choice for beginners, as it provides a strong foundation for understanding the basic principles of yoga.
2. Vinyasa Yoga
Vinyasa yoga is a flowing style of yoga that links postures together in a sequential flow. It emphasizes breath control and synchronizes movement with breath, creating a dynamic and energetic practice. Vinyasa yoga can be more challenging than other styles, as it requires greater strength and flexibility. However, it can also be very rewarding for those looking to build physical and mental endurance.
3. Ashtanga Yoga
Ashtanga yoga is a traditional Indian system of yoga that follows a specific sequence of postures, breathing techniques, and meditation. It is a physically demanding practice that is designed to promote strength, flexibility, and inner peace. Ashtanga yoga is often practiced in a led class format, with an instructor guiding students through the series of postures.
4. Iyengar Yoga
Iyengar yoga is a methodical and precise style of yoga that emphasizes the use of props, such as blocks, straps, and blankets, to help students find optimal alignment and stability in postures. It is a slow-paced practice that encourages students to hold postures for longer periods, allowing for deeper muscle relaxation and stress reduction. Iyengar yoga is often recommended for beginners due to its emphasis on proper alignment and technique.
5. Kundalini Yoga
Kundalini yoga is a dynamic and energetic style of yoga that combines physical postures, breathing techniques, and meditation to awaken the kundalini energy within the body. It is a challenging practice that can promote physical strength, mental clarity, and emotional balance. Kundalini yoga often includes dynamic sequences of postures, breathing exercises, and meditation, making it a more demanding but rewarding practice for those looking for a deeper spiritual experience.
Understanding the different types of yoga available can help you determine which style best suits your needs and goals. Consider factors such as your current fitness level, any health concerns or injuries, and your personal preferences when choosing a yoga style to practice at home.
Choosing the Right Style for Your Needs
When it comes to yoga, there are many different styles to choose from, each with its own unique approach and focus. It’s important to find the right style for your needs, as this will help you to get the most out of your practice and ensure that you enjoy it. Here are some factors to consider when choosing a yoga style:
- Your goals: What do you hope to achieve through your yoga practice? Are you looking to improve your flexibility, build strength, reduce stress, or all of the above? Different styles of yoga will focus on different aspects of the practice, so it’s important to choose one that aligns with your goals.
- Your fitness level: Yoga is accessible to people of all fitness levels, but some styles may be more challenging than others. If you’re new to yoga, you may want to start with a beginner-friendly style that focuses on basic poses and techniques. As you become more comfortable with the practice, you can gradually try more challenging styles.
- Your personal preferences: Finally, consider your personal preferences when choosing a yoga style. Do you prefer a slower, more meditative practice, or do you enjoy a more dynamic, energizing workout? Some styles of yoga are more meditative, while others are more physically challenging. Consider what you enjoy most about yoga and look for a style that incorporates those elements.
By taking these factors into account, you can choose a yoga style that is well-suited to your needs and goals. With the right style, you can begin to experience the many benefits of yoga, both on and off the mat.
Developing a Home Yoga Routine
Starting Small and Gradually Increasing Your Practice
Beginning a yoga practice at home can be an exciting and rewarding experience, but it’s important to remember that it’s okay to start small and gradually increase your practice over time. This approach will help you build a strong foundation and reduce the risk of injury. Here are some tips for starting small and gradually increasing your practice:
- Choose a yoga style that resonates with you: With so many different styles of yoga to choose from, it’s important to find a style that resonates with you and aligns with your goals. For example, if you’re looking to increase flexibility, you may want to try a style like Hatha or Vinyasa. If you’re interested in a more meditative practice, you may want to try a style like Restorative or Yin.
- Start with short practice sessions: It’s important to start with short practice sessions and gradually increase the length of your practice over time. This will help your body adjust to the physical demands of yoga and prevent injury. For example, you may want to start with a 10-minute practice session and gradually increase to 20-minute sessions over time.
- Listen to your body: As you begin your yoga practice, it’s important to listen to your body and respect its limitations. If you experience any pain or discomfort, it’s important to modify or skip the pose and consult with a healthcare professional if necessary.
- Focus on proper alignment and technique: As you begin your practice, it’s important to focus on proper alignment and technique. This will help you build a strong foundation and prevent injury. Take the time to learn and understand the proper alignment and technique for each pose, and seek guidance from a qualified instructor if necessary.
- Gradually increase the intensity of your practice: As you become more comfortable with your practice, you can gradually increase the intensity of your practice by trying more challenging poses or increasing the length of your practice sessions. This will help you continue to progress and challenge yourself over time.
Remember, the most important thing is to have fun and enjoy your practice. By starting small and gradually increasing your practice over time, you’ll be able to build a strong foundation and reap the many benefits of yoga.
Sample Home Yoga Routine for Beginners
- Start with a few minutes of light cardio, such as jogging in place or jumping jacks, to get your blood flowing and muscles warmed up.
- Follow with some light stretching, focusing on major muscle groups like the hamstrings, quadriceps, and calves.
- Sun Salutations
- Perform three sets of sun salutations, also known as Surya Namaskar or Vitmalai.
- Sun salutations are a series of yoga poses that help to build strength, flexibility, and balance.
- Begin with mountain pose, then flow into plank pose, and then into downward facing dog.
- Continue with the remaining poses in the sequence, including chaturanga, upward facing dog, and balancing pose.
- Yoga Poses
- Choose a few simple yoga poses to practice each day.
- For example, start with child’s pose, then move on to downward facing dog, and finally end with seated forward bend.
- Repeat each pose three times, holding each pose for at least 30 seconds.
- Breathing Exercises
- Incorporate deep breathing exercises into your routine.
- Practice ujjayi breath, a technique that involves breathing through your nose and constricting the back of your throat to create a “ha” sound.
- Close your eyes and focus on your breath as you move through your yoga routine.
- End your routine with a few minutes of relaxation or meditation.
- Find a quiet, comfortable place to sit or lie down.
- Close your eyes and focus on your breath, allowing yourself to relax and let go of any tension or stress.
Remember to be patient with yourself and start slowly. The most important thing is to find a routine that works for you and to enjoy the journey of exploring yoga at home.
Common Challenges and How to Overcome Them
Dealing with Limited Space
For those who live in small apartments or have limited space in their homes, practicing yoga at home can be a challenge. However, with a little creativity and dedication, it is possible to create a yoga practice space that is both functional and comfortable. Here are some tips to help you overcome the challenge of dealing with limited space:
- Make use of vertical space: Utilize wall-mounted shelves, a Murphy desk, or a foldable yoga mat storage rack to create a multi-level yoga space. This will allow you to maximize your limited space while still having enough room to move around and practice yoga poses.
- Practice yoga in small sections: Instead of trying to do a full yoga practice in one session, break it up into smaller sections. For example, you could do a series of sun salutations in the morning, followed by a short meditation session in the evening. This will help you to make the most of your limited space while still allowing you to practice yoga regularly.
- Consider using a yoga strap: If you don’t have enough space to lie down on the floor for certain yoga poses, a yoga strap can be a helpful tool. It can be used to help you stretch and deepen your practice while still being able to maintain proper alignment.
- Get creative with props: Using yoga blocks, straps, blankets, and other props can help you to create a more comfortable and supportive yoga practice space. For example, you could use a block to help you find proper alignment in a seated position, or a strap to deepen your stretches in a standing pose.
By utilizing these tips, you can create a functional and comfortable yoga practice space even if you have limited space in your home. With a little bit of creativity and dedication, you can begin your yoga practice at home and start reaping the benefits of this ancient practice.
Staying Motivated and Overcoming Boredom
As you begin your yoga journey at home, you may encounter a few challenges that could affect your motivation and overall progress. One of the most common challenges is staying motivated and overcoming boredom. Here are some tips to help you overcome these obstacles:
- Set realistic goals: It’s essential to set realistic goals for yourself, especially when starting out. You may want to aim for a specific pose or practice for a particular amount of time each day. Setting these goals will help you stay focused and motivated.
- Vary your routine: To avoid getting bored with your yoga practice, it’s important to vary your routine. You can try different yoga styles, explore different poses, or even try different breathing techniques. By changing things up, you’ll keep your practice fresh and exciting.
- Practice with others: Another way to stay motivated is to practice yoga with others. You can join an online class or find a local yoga studio to practice with. This will help you stay accountable and provide you with a sense of community and support.
- Focus on the benefits: When you feel unmotivated or bored, remind yourself of the benefits of yoga. You may find that the physical benefits, such as increased flexibility and strength, are what keep you motivated. Or, you may find that the mental benefits, such as reduced stress and anxiety, are what keep you coming back to your practice.
- Take breaks: Finally, it’s important to remember that it’s okay to take breaks from your yoga practice. Sometimes, stepping away from something you love can help you come back to it with renewed energy and enthusiasm. If you find yourself feeling unmotivated or bored, take a break and come back to your practice when you’re feeling refreshed and rejuvenated.
Integrating Yoga into Your Daily Life
Incorporating Yoga into Your Schedule
When it comes to incorporating yoga into your daily life, scheduling is key. It’s important to find a time that works for you and your routine, and to make it a consistent part of your day. Here are some tips for incorporating yoga into your schedule:
- Choose a specific time of day: Decide on a specific time of day that works best for you to practice yoga. Whether it’s first thing in the morning, during your lunch break, or before bed, choose a time that you can commit to every day.
- Create a routine: Create a routine around your yoga practice. This could include things like setting up your mat in the same place every day, putting on your yoga clothes, and following a specific sequence of poses. Having a routine can help make your practice feel more intentional and grounding.
- Make it a non-negotiable: Treat your yoga practice like any other appointment on your calendar. Make it a non-negotiable part of your day, and don’t let other commitments get in the way.
- Start small: If you’re new to yoga or haven’t practiced in a while, it’s important to start small. Begin with just a few minutes each day, and gradually increase your practice over time.
- Be flexible: Life is unpredictable, and there will be days when things don’t go as planned. Be flexible and don’t beat yourself up if you miss a day or need to adjust your schedule. The most important thing is to keep showing up and making progress towards your goals.
Tips for Maintaining a Regular Yoga Practice
Establishing a consistent yoga practice can be a rewarding experience, both physically and mentally. To ensure that you stay motivated and committed to your routine, consider the following tips for maintaining a regular yoga practice:
- Create a designated space: Set aside a quiet, comfortable area in your home where you can practice yoga. This space should be free from distractions and clutter, allowing you to focus on your breath and movements.
- Schedule your practice: Integrate yoga into your daily routine by scheduling your practice at the same time each day. This will help you establish a consistent routine and make it easier to stick to your practice.
- Start small: Begin with short, 10-15 minute sessions and gradually increase the duration of your practice as you become more comfortable. This will help prevent burnout and make it easier to maintain a regular practice.
- Vary your routine: Experiment with different yoga styles and classes to keep your practice interesting and engaging. This will help prevent boredom and motivate you to continue your practice.
- Find an accountability partner: Share your yoga goals with a friend or family member who can provide support and encouragement. Having someone to share your progress with can help keep you motivated and committed to your practice.
- Listen to your body: Pay attention to any discomfort or pain you experience during your practice and adjust your movements accordingly. It’s essential to prioritize your safety and well-being, as this will help you maintain a long-term yoga practice.
- Take breaks when needed: Remember that it’s okay to take breaks from your practice when needed. Life can be unpredictable, and it’s essential to prioritize self-care and rest when necessary. Taking breaks can help prevent burnout and allow you to return to your practice with renewed energy and focus.
Resources for Further Learning and Support
If you’re interested in deepening your yoga practice or simply need more guidance, there are many resources available to support you. Here are some options to consider:
- Yoga Books: There are countless books on yoga that can provide inspiration, guidance, and instruction. Some popular titles include “The Yoga Sutras of Patanjali” by Sri Swami Satchidananda, “Light on Yoga” by B.K.S. Iyengar, and “The Heart of Yoga” by T.K.V. Desikachar.
- Yoga DVDs and Online Classes: For those who prefer a more visual approach, there are many yoga DVDs and online classes available. Some popular options include Yoga With Adriene, Yoga With Dylan, and Gaia Online. These resources can provide step-by-step guidance and demonstrate various poses and sequences.
- Yoga Teachers and Studios: If you’re looking for more personalized guidance, consider finding a local yoga teacher or studio. Many teachers offer private lessons or small group classes that can provide individualized attention and support. You can also find online yoga teachers who offer personalized guidance via video conferencing.
- Yoga Apps: There are many yoga apps available that can provide guidance and support for your practice. Some popular options include Yoga Studio, Alo Yoga, and MyFitnessPal. These apps can provide instruction, customized sequences, and tracking tools to help you stay motivated and consistent.
No matter which resources you choose, remember that yoga is a personal journey and there is no one “right” way to practice. Experiment with different teachers, classes, and resources to find what works best for you. And don’t be afraid to modify or skip any pose that doesn’t feel right for your body. The most important thing is to find joy and ease in your practice, and to use yoga as a tool for greater health, happiness, and well-being.
Yoga Books and Online Resources
When it comes to starting a yoga practice at home, books and online resources can be incredibly helpful in providing guidance and support. Here are some recommendations for finding the right resources to get started:
- Look for books written by experienced yoga teachers or authors who have a strong understanding of the practice. Some popular titles include “The Yoga Sutras of Patanjali” by Sri Swami Satchidananda and “Light on Yoga” by B.K.S. Iyengar.
- Consider books that offer beginner-friendly sequences or poses, as well as information on breathing techniques and meditation. “Yoga for Beginners” by Dylan Newhouse and “The Complete Idiot’s Guide to Yoga” by Susan Schaeffer are good options.
- Explore online resources such as yoga websites, apps, and videos. Many studios and teachers offer free or paid content online, including instructional videos, tutorials, and guided classes. Some popular platforms include Yoga With Adriene, YogaGlo, and Daily Yoga.
- Keep in mind that not all resources are created equal, so it’s important to do your research and find resources that align with your goals and preferences. Look for teachers or authors who have a style that resonates with you, and be open to trying different approaches until you find what works best for you.
Joining a Yoga Community or Class
If you are looking to get started with yoga at home, but want the support and guidance of a community or class, joining a yoga community or class is a great option. Here are some things to consider when joining a yoga community or class:
- Look for a community or class that aligns with your goals and interests. There are many different types of yoga, and each type has its own focus and benefits. Consider what you hope to achieve through your yoga practice, and find a community or class that aligns with those goals.
- Consider the experience level of the community or class. If you are a beginner, you may want to join a class or community that is specifically designed for beginners. This will ensure that you receive the support and guidance you need to get started with your practice.
- Look for a community or class that fits your schedule. Yoga communities and classes can be offered at various times throughout the day, so it’s important to find one that fits your schedule. Consider the time of day you are most likely to be able to attend, and look for a community or class that fits within that time frame.
- Consider the cost of the community or class. Yoga communities and classes can vary in cost, so it’s important to find one that fits within your budget. Keep in mind that while some communities or classes may be more expensive, they may also offer more resources and support.
- Finally, consider the location of the community or class. If you are unable to attend a community or class in person, there are many online communities and classes available. Look for one that offers the support and guidance you need to get started with your practice.
By taking these factors into consideration, you can find a yoga community or class that fits your needs and helps you get started with your yoga practice at home.
Local Yoga Studios and Teachers
One of the best ways to get started with yoga is by attending classes at a local yoga studio. Not only will you have access to experienced teachers who can guide you through the poses, but you will also be able to connect with other students who are on a similar journey. Here are some tips for finding the right studio and teacher for you:
- Do your research: Look for studios in your area and read reviews from other students. Make sure to check the studio’s website and social media pages to get a sense of their style and approach to yoga.
- Try a few classes: Once you’ve found a few studios that look promising, try out a few classes to see which one feels like the best fit for you. Pay attention to the teacher’s style and the overall atmosphere of the class.
- Consider the studio’s schedule: Make sure the studio’s schedule works with your own schedule. If you have a busy work schedule, you may want to look for a studio that offers early morning or lunchtime classes.
- Consider the studio’s philosophy: Yoga studios often have a particular philosophy or approach to yoga. For example, some studios may focus on a more traditional approach to yoga, while others may incorporate more modern techniques. Consider what you’re looking for in a yoga practice and see if the studio’s philosophy aligns with your own.
- Consider the teacher’s experience and training: Look for teachers who have experience and training in the style of yoga you’re interested in. It’s also a good idea to check if they have any certifications or credentials.
- Ask for recommendations: If you have friends or family members who practice yoga, ask for recommendations on studios or teachers. They may have great suggestions based on their own experiences.
By taking the time to find the right studio and teacher, you’ll be well on your way to developing a regular yoga practice that you can continue to build on over time.
1. Is it safe to practice yoga at home as a beginner?
Yes, it is safe to practice yoga at home as a beginner, as long as you approach it with care and caution. It is important to start slowly and progress gradually, paying attention to your body’s needs and limitations. You may want to consider taking a beginner’s yoga class or following a beginner’s yoga video to ensure that you are learning proper alignment and technique.
2. What equipment do I need to practice yoga at home?
You don’t need any special equipment to practice yoga at home. All you need is a quiet, comfortable space, some comfortable clothing, and a yoga mat. Some people also prefer to use blocks, straps, or blankets to support their practice. However, these are not necessary for beginners.
3. How should I start my yoga practice at home?
The best way to start your yoga practice at home is to begin with simple poses and gradually build up your practice over time. You may want to start with a few minutes of gentle stretching and breathing exercises, and then move on to basic poses like downward-facing dog, mountain pose, and child’s pose. It’s important to listen to your body and move at a pace that feels comfortable and safe for you.
4. How often should I practice yoga at home?
As a beginner, it’s best to start with shorter practice sessions and gradually increase the length and frequency of your practice over time. Starting with just a few minutes of practice per day and gradually building up to 30 minutes or more is a good way to establish a consistent practice without overdoing it. Remember to take breaks when needed and listen to your body.
5. What are some common mistakes to avoid when practicing yoga at home as a beginner?
One common mistake is to push yourself too hard or try to do too many poses too quickly. It’s important to remember that yoga is a practice, and progress takes time. Another mistake is to neglect proper alignment and form in the poses. It’s important to learn and practice proper alignment and technique to avoid injury and maximize the benefits of your practice. Finally, it’s important to listen to your body and not push through pain or discomfort. If a pose feels uncomfortable or painful, it’s okay to modify or skip it.