It can be daunting to step onto the mat for the first
time. Here are some guidelines and tips to help you prepare for your first yoga
class.
This extensive guide is filled with everything you will ever
need to know before your first yoga class and is designed to answer all of your
questions, as well as the questions you didn’t know you had!
- Don’t eat before class – always do
yoga postures with an empty stomach. You need to be able to connect with
your breath, and that’s hard to do with a full stomach. Plus, you may be
twisting your torso and moving your body in all different poses that will
be hindered by a full stomach. Yoga can be practiced 2-3 hours after a full
meal and one hour from a very small meal, like toast and drink, or some
fruit. Use the restroom before class, to avoid having to leave the mat
during your practice – feel free to get up during class, but it is
preferable to use the restroom first.
- Notify your instructor of any
serious illnesses, operations in the past four years, high blood pressure,
heart trouble, eye or ear problems, ect. Certain postures should be
avoided for certain conditions.
- Yoga should not be practiced on heavy
days of menstruation. Any strenuous form of exercise and inversions
should be avoided as to not upset the menstruation cycle. If you still
want to get your practice in, avoid the mixed level or challenge classes
and stick with a gentle or beginner’s class.
- Practice your yoga with patience,
do not force yourself. When you first begin your practice, it can be easy to become frustrated if your body isn't "doing" poses the way you would like. Remember, all things take time, and with diligent practice, you will improve.
- Wear the right clothes. Clothing
is very important because you want to be comfortable, able to move freely,
and it will allow the instructor to check for proper alignment. Choose
something loose (but not baggy) that is comfortable and won’t make you
self-conscious. You want to be able to have a free range of motion, so no
jeans, khakis, or dress pants, and nothing that is too long either (so
that you don’t trip or step on your pants). A lot of teachers recommend wearing
capri stretch pants, as they don’t cover your feet or restrict movement.
Shorts will work as well. Choose a shirt that won’t bunch up or fall down,
this is especially important for women. If you spend the entire practice
fixing your shirt (pulling it up from falling too low, or covering your
belly), you are going to miss out on a lot of the benefits of yoga. If in
a pose like Shoulder Stand, it can be dangerous to be constantly fixing
your shirt. Please remove any jewelry before class to avoid distractions.
- Plan on being barefoot. Every yoga
studio has a place by the front door where you can stow your shoes, so
please take them off as soon as possible. Yoga studios keep their floors
very clean, as that is where we practice and you will have your face near
the floor at some point in your practice. Not only is it more hygienic to
not wear shoes on the yoga floor, but it’s also a sign of respect for a
sacred space and proper studio etiquette. Regular socks will prevent you
from gripping the mat. If you prefer to have your feet covered, there are
special socks with grips that can be worn. Check out Gaiam, Toesox, or
YogaPaws to find what works best for you.
- Turn off your cell phone before
entering class. Everyone loves ACDC’s “Highway to Hell”, but it is a
huge distraction in a yoga class to be interrupted by someone’s phone
ringing. Please, turn your phone off or leave it in the car. If you are
waiting for an important phone call, perhaps choose a different class
time, as you will probably be distracted throughout the entire class
anyway.
- Remember: leave your ego at the door!
There is no judging or competing in yoga. Just you, your body, and your
practice. Don’t let your ego guide you into a place where you could
possibly get injured – it’s okay to be a beginner: we ALL were at one
time. It’s important to realize that no one cares that you’re a little
wobbly or if you need to use a prop to help you in holding a pose. A good
yoga instructor will never push you to reach a pose.
- Let
go of comparative thinking. This goes along with leaving your ego
at the door, but it is so important that I am mentioning it again. There’s
no winning in yoga, and no one is going to receive a gold medal. Your yoga
practice is about you and your body, your personal practice. Everyone’s
body is different and unique. We are all different shapes and sizes, our
arms and legs are different lengths, we are all different heights, and we
all move out bodies differently. Never judge yourself because your version
of a pose does not look like someone else’s. You may notice that most yoga
studios do not have mirrors where they practice, and this is why, so that
you are not worried about what you look like or what others look like.
Focus on yourself and how your body feels, instead of watching those
around you and comparing yourself to them. There is no judging in yoga, no
judging of ourselves and no judging of others. Focus on body and breath.
Yoga is about the present moment, not who is the “best”.
- Breathe
Breath work is very important in yoga for a safe and effective
practice. It’s common for those new to the practice to hold their breath
while practicing, especially during poses they find challenging. However,
by holding your breath, you miss out on a lot of benefits, and you can
cause yourself to become dizzy, which could be dangerous and may lead to
an injury. In yoga, we breathe in through our nose, expanding our belly;
breathing into our chest is considered shallow breathing and does not
provide as much oxygen as we actually need. Don’t worry about matching the
instructor’s breath and speed, focus on moving to your own breath, and
your ability to breathe “correctly” will improve with time.
- Yoga is for every body – even you! The absolute biggest concern I hear from
students and potential students is that they are worried yoga will be too
difficult and they are not athletic, strong, or flexible enough to
practice. However, this is never
true. Yoga is for every body, no matter your level or fitness or
flexibility. Poses can always be modified to fit a student’s need and
there is always the option to rest in child’s pose or downward facing dog.
Yoga is great for improving strength and flexibility, the key is regular
practice. Another concern may be physical ailments and illness. Don’t be
discouraged – there is a large variety of yoga classes and workshop, each
particularly designed to best fit the student’s need. If you have
concerns, discuss them with an instructor before deciding on a class, and
of course talk with their doctor.
- Be prepared. Please
bring bottled water to drink before, during, and after your practice as
needed. It is important to stay hydrated, especially if doing a vinyasa or
hot class. Most studios have filtered water for you to drink, but it is
polite to bring your own and refill if needed. You may also want to bring
a towel to wipe off with if you sweat during your practice. Many studios
have mats for you to borrow, but I recommend finding one you like and
buying your own. Some popular mat brands are Gaiam and Manduka. Studios
usually have props like blocks, straps, and bolsters available for use,
but you can also buy your own as well.
- Clean your mat after each
practice, especially if you are borrowing a studio mat. It is good
practice, not to mention more hygienic. Taking proper care of your mat is
important to extend your mat’s life. Ask your instructor what they
recommend using to clean your mat.
- Listen to the instructor. Most
injuries that occur in a yoga class are a result from the practitioner not
listening properly and thusly using improper alignment or not using a
modification when they should be. Trying a pose that is too challenging or
that your body is not ready for can cause serious injury. Listen to your
body. Remember, the only person
responsible for you and your body is you and your body. Modifications
are offered for many of the poses and there is always the option to rest
in child’s pose.
Time for class
Get there early: Arrive 10-15 minutes before your first
yoga class. You may need to fill out a new student information sheet and
liability waiver before starting your first class, and if you did not pay
online, you will need to pay before the class.
After you arrive: Take off your shoes and socks before
walking into the room. Oftentimes, studios have cubbies for your shoes and
other belongings near the door. If you aren’t sure, ask someone or see what
everyone else is doing. Whether you borrow a studio mat or bring your own, be
sure to unroll it facing the instructor, and be sure to choose a spot where you
will feel comfortable. Find out if you will need any props, such as a block, a
strap, or a bolster.
Communicate: Before class starts, introduce yourself to the
instructor, let him or her know that this is your first class. Tell the
instructor whether you have any injury, especially a recent one, so he or she
can give you modifications. Fill out any paperwork needed before class and take
care of payment (if you had not already done so). Some studios require you to
sign-in, so be sure to ask if there is a sign-in sheet somewhere.
Don't leave in the middle of corpse pose: Most yoga classes
end with corpse pose, also called
Savasana
(pronounced sha-vass-ahnah) or final relaxation. With this pose, you lie flat
on your back, close your eyes and relax, using props if needed (such as a
bolster beneath your knees, a blanket for warmth, or an eye pillow to help you
relax). The instructor may lead you in breathing exercises or a guided
meditation. Savasana is very important in your yoga practice, and it would be
considered rude to interrupt the practice. If you absolutely have to leave, do
so before savasana begins.
Namaste: At the end of class, your instructor may bow his
or her head with hands clasped and say “Namaste” (pronounced nah-mas-tay).
Afterward, the class will say it back to the instructor. This Sanskrit word
means “I honor you” and is often used as a salutation.
Extra tips for your yoga practice
A warm bath before yoga helps circulation and loosens stiff
muscles and joints, especially in the morning.
Decide whether you are a day or night person and do your
practice accordingly; practices may come easier for “morning people” who
practice in the morning and practice may come easier for “night people” who
practice in the evening. Most studios have daytime and nighttime classes.
Try and practice the same time daily, or take a regular
class during the week. This will help you to form a habit.
If there is something not covered that you would like more
information on, please email Krystle Hope at
krystlehope@gmail.com
Krystle Hope is a mother, military wife, and owner of Serenity Haven. She is a GoddessLife certified belly dance instructor and a YogaFit certified yoga instructor working towards her RYT-200. Krystle has been inspired to start living a healthier lifestyle, and is currently studying holistic health and wellness at Southwest Institute of Healing Arts. Krystle offers Holistic Health and Wellness Coaching as a Certified Life Coach and Holistic Nutrition Specialist. Krystle is on a lifelong journey to empower women, and she is learning more about herself every step of the way. To find out more, visit www.SerenityHavenStudio.com or email krystlehope@gmail.com. You can also find Serenity Haven on Facebook at www.facebook.com/SerenityHavenStudio.