If you are new to yoga, you’ve come to the right place. We’re here to help you begin your journey in a way that feels safe, supportive, and inspiring. Yoga is not “one-size-fits-all.” Everyone arrives with different goals, energy levels, and life experiences—and that’s exactly how it should be. Our mission is to meet you where you are and help you build a practice that feels right for you, so you can experience the many benefits of yoga!
First Things First
Understanding Your Goals
The first step is to reflect on why you’re here. People come to yoga for many reasons, including:
- Building strength, flexibility, and balance
- Maintaining vitality and preventing decline as we age
- Managing or healing injuries, chronic conditions, or stress-related ailments
- Supporting weight loss and lifestyle change
- Finding tools for stress, anxiety, burnout, or mental well-being
For most, it’s a combination of these goals. But taking a moment to identify your personal reasons will help us guide you to the right classes and a routine that helps you achieve your goals. The benefits of yoga are cumulative and come from a regular practice, so finding something you enjoy and look forward to each week is the most important consideration!
Understanding Your Energy
Next, ask yourself: Where am I at energetically?
- Do you feel strong and ready for a challenge?
- Do you feel tired, stressed, or worn down?
- Or are you somewhere in between?
Your energy will guide whether you start with gentle restorative practices, more active flows, a highly disciplined practice like Ashtanga, or a mix. And remember, your energy can shift from day to day and so can your practice.
Take A Supportive First Step
We follow the principle of Viniyoga—the right practice for the right person at the right time. There is no single starting point, only your starting point.
At Red Diamond Yoga, our teachers will always adapt classes to the needs of the students present. Still, it’s important to find class types that match your goals and energy. We’ll help you build a well-rounded weekly routine that includes:
- Movement (Asana): Begin gently in Basics, Iyengar, or Yin before moving into more dynamic Vinyasa flows
- Mindfulness: Breathwork, meditation, sound baths, or acupuncture practices
- Recovery: Sauna with chromotherapy, to help restore balance and resilience
First Timer Tips
We often feel a little anxious when we start something new, but you can relax at Red Diamond because we are here to answer all your questions from studio etiquette to class styles.
- Start slow & supportive: Yin, Iyengar, Basics are emphasized before more dynamic Vinyasa flows.
- Props are friends: Bolsters, blocks, chairs, and straps build confidence and safety.
- Include meditative Classes: Calm the mind, promote recovery, and avoid fatigue.
- Layer in therapies gently: Short sauna sessions, and calming chromotherapy, are deeply healing and gently woven into the week.
- Build consistency, not intensity: The goal is to enjoy showing up, not to push too hard. Benefits come from consistency, not intensity.
- Be kind to yourself: Don’t worry about things like not being flexible enough, or not being able to slow down your mind in a meditation class, you come to yoga to gain flexibility and quiet the mind, not the other way around!
This is your practice so stay focused on where you are at each time you practice the rest will take care of itself. It’s how yoga works!
Ready For Your First Class
Here are some tips to come in feeling prepared for your first class:
- Arrive Early: Arriving 5-10 minutes early gives you plenty of time to get set up and ready to go
- Hydrate: Be sure to drink plenty of water beforehand so you arrive hydrated
- Yoga Mats: You can bring your own but if you forget not to worry, we have loaner mats
- Clothing: Wear something you feel comfortable practicing in, some wear a sports bra and yoga pants, shorts and a t-shirt, or other athletic type attire. Be sure to wear clothing that will not impede your range of motion.
- Talk: Let your instructor know that you are new and any injuries you may have. Feel free to ask the instructor or front desk staff any questions you might have about your practice, class types, or routine.
Then just turn off or silence your cell phone and enjoy your practice.
A ‘New To Yoga’ Weekly Routine
This routine gives beginners a gentle introduction to movement, breath, and stillness, while gradually introducing supportive therapies like infrared sauna for recovery and relaxation. Keep in mind this is only a suggestion, if you want to start with more energetic classes like Yoga Basics, Iyengar, or a discipled practice like Mysore Ashtanga, then listen to your body and go with it.
Day 1 – Gentle Introduction
- Yin/Restorative Yoga: Supported poses with props for comfort & relaxation
Why: This is a very gentle entry point and reduces fear of “not being flexible enough.”
Day 2 – First Steps in Movement
Why: Builds foundational understanding of yoga without breath to movement.
- Beginner Iyengar: Alignment basics, spatial & body awareness, & safe use of props
- Infrared Sauna/chromotherapy (15 min) Short session for muscle and nervous system relaxation
Day 3: Movement, Breath & Calm
- Yoga Basics (slower & mindful flow): Introduces flow, balance, and coordination
- Somatic Breathwork: Powerful breathing practice suitable for beginners
- Meditation (Sound, Acupuncture or Sleep Mode) Teaches mental relaxation
Why: Introduces the mind–body connection and stress relief tools.
Day 4 – Stretch & Mobility
- Yin Yoga (beginner-friendly, longer holds with props): Improves joint health & flexibility slowly
- Infrared Sauna with Chromotherapy (15 min): Muscle recovery & Mood balance
Why: Introduces deeper flexibility work while gently pushing range of motion and opening the joints.
Day 5 – Gentle Flow & Balance
- Yoga Basics (slower & mindful flow): Introduces flow, balance and coordination
- Infrared Sauna (15 min): Muscle relaxation after movement
Why: Builds confidence in sequencing and strength with recovery component.
Day 6 – Gentle Outdoor Movement
- Mindful Walk or Easy Hike: Healing movement in nature (2+ Hours)
- Yin Yoga (beginner-friendly, longer holds with props): Improves joint health & flexibility slowly
- Infrared Sauna (15 min): Muscle recovery after movement
Why: Builds confidence in moving the body, time in nature to quiet the mind, while keeping it restorative.
Day 7 – Reset & Integration
- Beginner Iyengar or Yoga Basics: Gentle movement to close the week.
- Somatic Breathwork: Breathing practice to calm the mind
- Acupuncture or Sound Bath Meditation: Deeply calming
- Yin Yoga or Sleep Mode: Gently open the body, relax the mind, prepare for sleep
Why: Encourages integration of the week’s practice and leaves the body/mind refreshed.
From ‘New to Yoga’ to Intermediate practices
When you show up to your mat regularly you may want to branch out into some more challenging classes. Every person and every body is different, you may choose a more gentle practice for years, or you may want to start challenging yourself in your second week. This is an example of a progression that you can try at your own pace. Listening to your body and talking with your teachers is the key to building your practice.
The key to progression is:
- Phase 1 → Gentle introduction, safety, comfort, nervous system support
- Phase 2 → Build confidence, more dynamic flow, expand time in therapies and nature.
- Phase 3 → Increase intensity, more challenging yoga, longer classes, deeper recovery work
Phase 1: Foundations & Comfort
Your Focus: Gentle introduction, learning basics, reducing anxiety around “not being flexible enough.”
- Yoga: Yin, Beginner Iyengar and Yoga Basics
- Breath & Mind: Breathwork, Acupuncture with guided meditation, Sound bath, Nidra classes (sleep mode)
- Therapies: Short sauna (15-20min), calming Chromotherapy, optional Salt
- Movement: Light walking or very gentle hikes for time spent in nature
Your Goal: To build routine consistency and positive association with practice.
Phase 2: Confidence & Invigorating Flow
Your Focus: Increasing activity, introducing creative sequencing and strength.
- Yoga:
- Breath & Mind: Meditation practices like Breathwork, Acupuncture with Guided Meditation, Sound Bath, Yoga Nidra (various hybrids)
- Therapies:
- Infrared Sauna and chromotherapy extended to 20-30 min sessions 2x per week
- Outdoor Movement: Longer walks/ Level 1-2 hikes for building endurance and mental clarity (4+ hours in nature)
Your Goal: Comfortably move through more complex flows, deeper recovery benefits, and begin to notice improvements in sleep, stress, strength and flexibility. Like yoga the benefits of infrared sauna are also cumulative so in this phase we increase consistency.
Phase 3: Strength, Balance & Recovery
Your Focus: Integrating more dynamic practices while keeping strong recovery anchors.
- Yoga:
- 1-2 Yin/Restorative class (60–75 min)
- 1-2 Iyengar for posture & joint care
- 2–3 Vinyasa sessions for stamina & strength (60-75 min)
- Breath & Mind: Breathwork 2x/week, Acupuncture and Sound Bath meditation 2x/week
- Therapies:
- Infrared Sauna + Chromotherapy 30-35 min 2x-3x per week
- Movement: Weekly hike level 2 (6+ hours in nature) or 2-3 shorter hikes/walks per week
Your Goal: A balanced, sustainable routine that blends strength, mobility, balance, and recovery for long term vitality.