Instead of missing out on the many benefits yoga can offer to the mind and body, the Daily Herald got some tips from Brittany Andrews, owner of The Yoga Underground alternative yoga studio in Provo. Andrews discovered yoga when she was 15 years old and recovering from knee surgery. She continued practicing yoga for its physical benefits while she pursued cycling and triathlons, but she has stuck with yoga because of its mental, emotional and spiritual benefits.

“Yoga is the most organic, integrated practice that uses mind, body and spirit that I have yet to discover,” Andrews said. “I wanted to share my philosophy and love of yoga with the community, so I opened a studio about a year and a half ago. I like finding teachers who share my philosophy of yoga — that it should be sweaty, lighthearted, fun, upbeat, and a journey of strength-building and self-discovery.”

Here are seven tips to get you started on the right foot in yoga:

1. Be open-minded: When it comes to yoga, Andrews says first impressions aren’t everything. “Don’t judge yoga after one class,” Andrews said. “Give your body and mind several classes to adjust to the movements, feelings and poses, and I promise you’ll love it!”

2. Dress for the occasion: Yoga clothing is synonymous with comfortable clothing. Otherwise, there wouldn’t be so many people walking around in their yoga pants long after they’ve said their namastes. Andrews says the only dress code for yoga is comfortable, breathable exercise clothes.

3. Don’t be shy: Andrews encourages yoga students to give everything in class a try, but don’t be afraid to sit back and watch after you’ve given it a shot. “Look at the amazing things others can do as motivation rather than discouragement,” Andrews said.

4. Listen to your body: “Be careful and know your body and its limitations, but at the same time trust your own strength,” Andrews said. There is a simpler version of many things in yoga, so you can ask your instructor for the modified version or simply do what feels good to you.

5. Food for thought: Don’t go to yoga on a full stomach. Drink water only if needed throughout the class, and your body will need lots of water, protein and vegetables afterward, Andrews said.

6. Strike a pose: You’re enjoying Child’s Pose during yoga class and suddenly everyone around you is in a position you thought was only for contortionists. Not to worry. They got there with a lot of practice, and you can, too. “The key to challenging poses is practice, practice, practice,” Andrews says. She says to believe in the quote, “Practice and all is coming,” by Sri K. Pattabhi Jois, the father of Ashtanga Yoga. There are also plenty of how-to yoga videos on YouTube and other websites to help you perfect those poses.

7. Don’t sweat it: If you aren’t keeping up in class, just relax and remember yoga is all about progressing in your own way and in your own time. You won’t find a more laid back group of people than those who practice yoga. “I believe that yoga should make you smile,” Andrews said. “It should make you stronger inside and out, and it should make you sweat and breathe and stretch, all while listening to really fantastic music.”

If you’re ready to hit the mat, there are plenty of yoga studios and gyms that offer yoga classes around the valley. The Yoga Underground, for example, is at 78 W. Center St. in Provo. It often has free classes (usually the first Monday of every month), which are posted on The Yoga Underground Facebook page.