If you’re on Pinterest or Facebook or Twitter and follow various yoga-related accounts, you’ve probably seen, as I have, a lot of “Beginner Yoga Poses” posts.
That should be awesome. But the little issue that pecks at me is that a lot of the poses they mention are definitely not for beginners.
The pose (bird of paradise) in the picture at the top of this post is a great example of a pose that might show up on one of these lists. Not a beginner yoga pose, yet there it might be.
I’m looking at one right now called “20 Yoga Poses for Beginners”. It includes a standing backbend that has the model bending so far back her arms are parallel to the floor, a version of dancer that has her legs totally vertical in a standing split, reclined hero, and standing head to knee. (Plus there are 26 poses listed, even though the title says 20. Come on.)
Now: it depends on the beginner. Some people who start yoga have an athletic background or they’re very flexible, and have no problem coming into a handstand or a wheel pose on the first day. But that’s not a typical beginner.
There’s no pose you’ll ever outgrow in your yoga journey. Even the beginner-friendly poses are practiced by the most (physically and spiritually) advanced yogis, because every pose is beneficial. They’re beginner-friendly, but they’re great for everyone.
But not every pose is great for a beginner. Some first-time yogis might look at that list of 20 (26!) and say, “No problem, let’s go!” but my concern is that others will look at it and say, “That’s what I’m expected to do as a beginner? I guess I shouldn’t do yoga.”
Good news: you’re not expected to do those, at least not like that. You’re only expected to get on the mat and try, to see what your body is capable of, and to do something beautifully positive for yourself.
Sometimes, I teach beginner yoga classes and I include some of these more advanced, challenging poses. This is different for a couple of reasons. First of all, it’s in the context of a class where much of what we’ve done before is warming the body and leading up to that more difficult pose. When I teach, I always remind students not to do anything they don’t feel ready for. On lists like those, there is no prep, no explanation, and no permission to sit one out.
When you come across those posts, use your judgment. It’s okay to say, “Not THIS beginner” and carry on. Those poses might come for you eventually. They might not. Or, they might come, but show up in a totally different way because the way your body is put together affects your yoga practice.
Don’t get caught up in the idea that you have to attempt poses you don’t feel comfortable with (yet!) because someone declares them suitable for a beginner. That’s true in class and when you’re at home by yourself.
It doesn’t matter what yoga you’re doing. What matters is that you’re doing it.