Mind-body connection attained gradually.

• Position: Yoga

Yoga has become a popular option for alternative health management. Research has shown the practice can reduce mental and physical stress significantly, improve mood, and slow the aging process. However, some yogis believe many of the estimated 20,000,000 American students are missing the best part of the discipline--the inner happiness attainable through a healthy mind-body connection. Moreover, injuries often result when beginners tackle poses and exercises without proper guidance.

"There are several disciplines of yoga and, with its rich history, the beginner can easily get lost, or worse, injured," points out Mary Jo Ricketson, a yoga practitioner and author of Moving Meditation. A registered nurse, she also holds a master's degree in education. "There should be a comprehensive approach for both mind and body This reciprocal relationship maximizes health benefits, and has exponentially positive consequences beyond the individual."

People have been practicing yoga for thousands of years. In the West, the practice has integrated with our culture, leading to variations, including "extreme" yoga. Ricketson warns that this sort of exercise can alienate beginners, who may not be ready to "jump in the deep end first." Without the proper training and guidance, beginners risk injuring their neck, lower back, knees, and shoulders.

The most important step is getting started, Ricketson indicates. Here are seven things beginners--or anyone practicing yoga--should know to maximize their benefits:

Cardiovascular (aerobic) training. As with meditation, focused breathing is a cornerstone of mind-body training. Aerobic means "with oxygen" and aerobic movement increases the flow of oxygen-rich blood throughout the body, including the brain.

Core and strength training. This includes the abdomen, buttocks, and lower...