Off the couch and onto the mat: Everything you need to know before your first yoga class

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!

1. 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.
2. 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.
3. 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. 
4. 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.
5. 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.
6. 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.
7. 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. 
8. 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.
9. 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”.
10. 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. 
11. 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.
12. 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.
13. 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.
14. 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.