Yoga has become a popular option for alternative health management.

Research has shown the practice can significantly reduce mental and physical stress, improve mood, and slow the aging process.

But some yogis believe many of the estimated 20 million U.S. students are missing the best part of the discipline: the inner happiness attainable through a healthy mind-body connection. They also worry about injuries that result when beginners tackle poses and exercises without proper guidance. There are so many disciplines of yoga, and with its rich history, the beginner can easily get lost, or worse, injured, said Mary Jo

Ricketson, an experienced yoga practitioner and healthcare specialist

and author of Moving Meditation. A registered nurse, she also holds a Master's degree in education from Northwestern University, and her approach is one that emphasizes the interaction of 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 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, she adds, beginners risk injuring their neck, lower back, knees and shoulders.

Here are seven things beginners -- and anyone practicing yoga -- should know to maximize their benefits:

1. 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. Cardiovascular training is the single most important aspect of physical training because it keeps the heart open and strong.

2. Core and strength training: This includes the abdomen and buttocks, and the lower back. Many may not know this extends to the base of the skull, where strength, stability and balance originate.

3. Flexibility training (yoga postures): Stretching simply feels good, and it reminds students to not only be more flexible in one's body, but also one's mind. This allows us to move, and live, with greater ease.

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Yoga: Avoid beginner's mistakes while attaining a well of happiness