How should a beginner start yoga?

Start with a beginner or gentle class, or a short beginner video, two or three times a week for 15 to 30 minutes. Learn a handful of basic poses, like mountain, downward dog, child's pose and a low lunge, and move within a range that feels comfortable rather than forcing a stretch. Tell the teacher about any injuries, and skip any pose that hurts.

1. Mountain pose. Stand tall with your feet hip-width apart and your arms by your sides. Breathe slowly for five breaths.
2. Downward-facing dog. From hands and knees, lift your hips up and back. Keep your knees bent as much as you need.
3. Child's pose. Kneel and sit your hips back toward your heels, letting your chest rest toward the floor. Use it whenever you need a break.
4. Low lunge. Step one foot forward between your hands and lower the back knee to the floor. Switch sides.
5. Cat and cow. On hands and knees, slowly round your back, then let it dip, moving with your breath, for five rounds.

What a first class is like

Most classes run 45 to 60 minutes. You’ll move through standing and floor poses linked by your breath. Then you finish lying down for a few minutes of rest. Nobody expects you to know the names yet. Watch and follow along. Rest in child’s pose whenever you want.

What you need

A mat, and clothes you can move in. Studios usually lend mats. Blocks and a strap make many poses more comfortable, and using them is good practice, not cheating.

Getting the most from it

• Breathe slowly through your nose and keep breathing in every pose.
• Ease in. A gentle stretch is the goal. Sharp or pinching pain means back off.
• Go regularly. Two or three short sessions a week build more than one long one.
• Mix it with your other training. Yoga fits well on rest days from lifting or running.

The US National Center for Complementary and Integrative Health notes that yoga is generally safe for healthy people practicing with a good teacher. Like any exercise, it can cause injury if you push too hard.