Yoga Tips for the First-Timer

Yoga extended side angle pose

Yoga month is a great time to start a new yoga practice! Diana Zotos, HSS physical therapist and yoga instructor, offers these tips for the first-timer:

1.Start where you are– start with a basic level class to learn the key alignment principles for each pose. It’s important to build your practice from a strong foundation.

2.Find your pose– your pose does not need to look like the pose the teacher or the person next to you is doing – go to the level that you feel comfortable at. This will ensure optimal benefits for strength, injury prevention, and flexibility.

3.Be mindful– besides the physical aspects, yoga has wide-ranging emotional and mental benefits-focusing on the moment and the position of your body teaches the mind to be quiet and present.

Diana Zotos is a physical therapist and certified yoga instructor at Hospital for Special Surgery’s Rehabilitation Department.

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The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.


  1. I have painful scar neuromas due to breast surgery. Do you recommend surgery to fix the issue or the more conservative route of nerve blocks/cryoablation?

    1. Hi Catherine, thanks for reaching out. Hospital for Special Surgery specializes in musculoskeletal care, including orthopedics and rheumatology. It is best for you to consult with your treating physician on the best course of treatment.

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