Yoga for Beginners

The Yoga Alliance, an organization that aims to increase awareness of yoga in the United States, claims that yoga can reduce stress and pain and increase the strength of your body from head to toe.

Yoga is also a weight loss tool and a therapeutic aide that can assist with carpal tunnel syndrome, arthritis, and heart disease prevention, according to Dr. Tim McCall, author of Yoga as Medicine.

You can learn yoga by following along with an exercise video or online course, but there's no substitute for face-to-face instruction.

Performing a pose incorrectly or pushing your body into advanced poses before its ready can cause injury. A yoga instructor can advise you on your technique to ensure that you're exercise routine is as safe and effective as possible.

Yoga Studios in Western New York

Yoga studios that offer programs tailored to beginners include:

Buffalo Yoga

Address: 2495 Main Street, Suite 418, Buffalo
Cost: 2 week unlimited pass - $40 (new students), Single class - $15
Classes:

• Intro to Yoga - Thursday: 7:30 p.m.

East Meets West Yoga

Address: 758 Elmwood Avenue, Buffalo & 4444 Main Street, Amherst
Cost: 1 week unlimited pass (new students) - $25, Single class - $18, Intro to Yoga (1x week for 6 weeks) - $70, Intro to Yoga (2x week for 6 weeks) - $130
Classes:

• Intro to Yoga - Monday: 7:45 p.m., Thursday: 6 p.m., Sunday: 12 p.m. (Buffalo)
• Intro to Yoga - Monday: 7:30 p.m. (Amherst)

Shakti Yoga

Address: 133 Grant Street, Buffalo
Cost: Single class - $15
Classes:

• Beginner’s Vinyasa - Tuesday: 8 p.m., Saturday: 11:30 a.m.

Blue Sky Yoga

Address: 2582 Delaware Avenue, Kenmore & 1862 Hertel Avenue, Buffalo
Cost: 6 weeks, $60 (Kenmore), 7 weeks, $70 (Buffalo)
Classes:

• Beginner’s Yoga - Monday: 6 p.m., Wednesday: 6 p.m. (Kenmore)
• Beginner’s Yoga - Monday: 6:15 p.m., Saturday: 8:30 a.m. (Buffalo)

The Fit Physique

Address: 2827 Delaware Avenue, Kenmore
Cost: 3 months, $87
Classes:

• Yoga I - Thursday: 7:05 p.m.

Rising Sun Yoga

Address: 5225 Sheridan Drive, Williamsville
Cost: Single class - $16, 3-week Intro to Yoga - $50
Classes:

• Beginner’s Yoga - Thursday: 6 p.m., Saturday: 11 a.m., Wednesday: 4:15 p.m.
• Intro to Yoga Course - Saturday: 9:30 a.m., Tuesday: 6 p.m.

Yoga by Design Studio

Address: 5550 Main Street, Williamsville
Cost: 1 class per week for 8 weeks - $120
Classes:

• Level 1 Yoga - Tuesday: 5:45 p.m., Wednesday: 9 a.m., 5:45 p.m., Saturday: 8 a.m.

Many local gyms also offer yoga classes, so if you have a gym membership, you may want to check if yoga is among their program offerings.