For a start, I recommend that you familiarize yourself with the works of Viktor Boyko, especially with the book "Yoga is the art of communication". Before starting the practice, be sure to warm up for your legs, especially for your knees, you can even do a few squats. First of all, develop flexibility in the hip joints and flexibility in the twisting asanas. Take care of your knees, the ligaments on the knees can be pulled very easily, they will hurt later, of course the pain will pass over time, but it will be unpleasant. Bend in relaxation, you do not need to force it. Exercise regularly for at least 15-20 minutes to begin with, in the morning flexibility is not very good, but the effect on the day is good, in the evening flexibility is better, but there is fatigue. Always end with savasana
Pay attention to yoga centers where yoga classes are held according to the Iyengar method. The method has gained immense popularity in the West due to its effectiveness; a distinctive feature of this method is the scrupulous alignment of the body in asanas using various auxiliary materials - which makes the approach to practice very scalable, and the deep physiological and therapeutic effect is available to everyone.
First of all, you need a good yoga mat on which it would be comfortable to practice. I advise you to look at a suitable option at an affordable price here https://4yoga.ru/catalog/kovriki-dlya-yogi/. There is a large selection of good options in the store, I ordered the rug myself here and the quality is good and the delivery is fast and timely.
Where to start?
Come to the nearest yoga center or fitness club. Many yoga centers have trial sessions.
Which direction to take?
Hatha Yoga. Everything else is the author's techniques, originating from there. When you become more experienced, understand what the techniques are, how they differ, try a little bit of everything and choose your own. This is best in a yoga center, where, as a rule, many different directions are presented, and for each there are several teachers.
Only then you will learn about all other types of yoga, about spiritual practices and so on. Maybe you will even come to yoga and find yourself a teacher, after which you will achieve enlightenment and live in a cave, occasionally going out to eat prana ...
What classic beginner mistakes should be avoided?
Be shy and practice alone at home using video tutorials. There is a high probability of hurting yourself. Go to a yoga center, try different teachers and go to someone who does not practice with the group, but during the lesson walks and corrects people, building asanas correctly (there are also those who do asanas themselves, just saying their name, and you , group, repeat, sideways, what's wrong. This is good only for experienced people who can rebuild themselves in space).
In general, Yoga is a sooooo broad concept that includes all spheres of human life. But in Western countries, yoga is usually understood as Hatha yoga. And it is with her that it is better to start. These are complexes of physical and respiratory exercises. In this regard, I can share my experience in terms of mistakes that need to be avoided:
1. Do not hurry. If you immediately try to bend yourself into all the asanas that will be offered to you, even if they are very simple in appearance, you can easily damage, dislocate or tear yourself something and this something will hurt for a long time. It is better to do everything smoothly and remember that yoga is a gradual, meditative process, and it is not so much the final performance of the asana that is valuable, but your striving for it.
Select an instructor. It must be an experienced teacher with at least 10 years of experience. He should be attentive to you and give exactly the advice you need. He should not have fanaticism towards you. You should be emotionally at ease with him. At the same time, it is not a woman or a man at first, it is better even if a woman is an instructor (nicer).
Real yoga classes last from 1.5 to 3 hours, all the less is gymnastics and you won't get anything yogic there, you just won't have time.
Don't skimp on your yoga mat. It should be of good quality, thick enough and no less than your height.
Especially at the beginning, it is important not to rush to all seminars and retreats in a row. See item 1
Most importantly, you need to do yoga systematically, optimally 3 days a week at least. Perfect in the morning, but in the evening after work is also good. If you exercise less often, your muscles will constantly hurt, this is not pleasant and harmful.
There is a lot more to recommend, but that's enough to get you started. An experienced instructor is sure to tell you everything you need to know about yoga.