Tips for Attending Your First Yoga Class

I've talked to many people who are interested in trying yoga but hesitant to take a class. Some are worried that yoga is too difficult and they are not athletic/strong/flexible enough. This is never true. Yoga is for everyone, not just athletes or super flexible people. Yoga poses can always be adjusted to fit a student's particular needs. Many people who begin taking yoga classes are highly inflexible but become more flexible as they continue in their practice.

Another thing that scares people off is physical ailments they may have. Yoga is formulated so that it is can still be practiced with a variety of physical ailments. Those with major physical ailments need to be more careful and should contact their doctor first, but should not be scared of yoga.

Other people seem to have this image that they're going to be the only person like themselves in the class: they feel huge, old, and out of shape, and are worried everyone else will be young, skinny, and naturally great at yoga. But classes (especially beginner classes) are made up of a mix of people, all varying sizes and ages with varying strengths and weaknesses.

And some people think that yoga is wimpy and not a good form of exercise, but this is also incorrect. Yoga is as challenging as you make it.Those who find basic poses easy will undoubtedly find poses that challenge them and make them work. Yoga is great for building strength and flexiblity and compliments any other exercise routine. Those who are looking for a more intense workout may want to try a flow yoga class, such as an ashtanga or a vinyasa class, where the pace is much faster and it becomes more of a cardio workout. (However, they should still begin with a basic class so they get a good understanding of the alignment of each pose before attempting flow classes where less attention is paid to the alignment).

1) This is the most important information I can impart to you for a beneficial and enjoyable class: yoga is a non-competitive activity in which everyone works at their own pace. Do not worry about your yogic abilities, and do not watch the people around you and compare yourself to them. This can be discouraging, especially if it's a mixed level class. Don't judge yourself or others. Instead, focus only on yourself and be gentle with yourself. If you find yourself getting upset about your abilities or lack thereof, you need to stop that train of thought and bring your mind back to your body and breath. Yoga is about appreciating and being content with where you are in the present moment, not striving to be able to do the best pose in the class.

2) Beginners often need props to help them with their poses--blocks, blankets, straps, etc--and often need to do simplified versions of the poses. Any yoga teacher will tell you that doing a pose with props (or doing the a simplified version) with good alignment is far more beneficial then doing the full pose with bad alignment. So don't push yourself. If you can't touch the ground in a forward bend without rounding your back and shoulders, then place your hands on blocks. If your back is still rounded, a teacher may tell you to do your forward bend at the wall. Do not force yourself into a pose you cannot do properly, especially if it means sacrificing form and alignment. Also, do not be offended if the teacher comes around and gives you a prop to work with, even if no one else in the class is using a prop. Just focus on the doing the best pose you can do in that given moment, even if it's not even halfway towards the full pose.

3) When you enter a yoga class, plan on leaving everything else behind. If your mind is wandering to your to-do list, focusing on your kids or dinner, or thinking about something else, you will not get the full effect of the class. Many classes begin with a centering exercise to help facilitate this, but it's good to take some time personally to quiet your mind before class begins, whether this means showing up early and simply sitting quietly or just consciously letting go of any extraneous thoughts before going in to class.

4) Turn off your cell phone before entering class. If you are waiting for or expecting an important call, you may want to forgo yoga class altogether, because you may not be in the moment anyway. Cell phones going off during class are distracting to everyone and disrespectful to the teacher.

5) Wear comfortable clothing. This one is pretty obvious, but it should be mentioned. Many people like to wear capri stretch pants (these work well because they don't cover the feet or restrict movement). Any comfortable pants (that are not too long) that you can move around in are fine (no jeans, khakis, or dress pants of any kind! Think linen, soft, stretchy cotton, spandex, etc). Shorts also work well. As for a top, a tank top or a small t-shirt are good. If you get cold, you can wear a long sleeved t-shirt. Just nothing too big and baggy or it will be harder to move and harder for the teacher to see your alignment in the poses. Also, plan on being barefoot.

6) Don't eat too soon before going to yoga class, but at the same time, don't wait too long after eating to go. You don't want to be full but you don't want to be famished. I find that this is sometimes a difficult balance to create. General rules say you should wait 4 hours after a large meal or 2 after a smaller meal before taking a class. However, if you're about to go to class and feeling hungry, it won't hurt to grab some nuts or trail mix, or a granola bar (or any other small, healthy snack). If you go to class too hungry, you won't have as much energy and your mind may keep drifting off to what you're going to eat once class is over (believe me, this has happened to me more than once!).

7) Be very careful moving into and out of poses. Moving in and out of the poses is an important part of the process--pay close attention to any instructions the teacher gives you and follow them exactly. If your teacher does not give you explicit instructions, simply move slowly and carefully into and out of the poses.

8) Yoga is very adaptable and gentle, so physical ailments, pains, and surgeries may not preclude your attending yoga class. However, it's important to let your teacher know of any physical problems you have before the class begins so they can make sure you are safe. Inform your teacher about recent injuries, major surgeries, such as shoulder or knee surgery, and any other important health issues, such as high blood pressure. Teachers will often be able to adapt the poses for you or give you a specific sequence to do that is beneficial to your ailment (for example, there are certain poses that those with high blood pressure can practice that will be helpful, and other poses that those with high blood pressure should not practice). Also, if you're pregnant, it may be a better idea to take a specifically prenatal class.

9) If any strange pains arise during class, come out of the pose and notify your teacher. There may be some natural pain if your body is tight and reacting to the stretch, and that's fine. But if the pain feels like something other than a stretch or a normal exercise pain, such as a twinge, a sharp pain, or any other pain that does not feel natural, you may be doing the pose wrong or you may need additional props. Let your teacher know, and he or she should be able to adjust you, whether it's by changing the pose a bit, setting you up with props, or simply having you rest instead of doing that particular pose.

10) If you ever feel the need to rest in class, whether it be because a pose is being held for a long time or the class is moving too fast or you're not feeling well, do rest. Simply come out of your pose and lie in child's pose (your teacher should show it to you at some point in class; you just start from a kneeling position and fold forward over your knees so that your chest is on your knees and your forehead on the floor. Your arms can either rest out in front of you or behind you, beside your feet). Don't worry about what anyone else is doing--if you need to rest, rest. If you need to come out of a pose, come out. In yoga, you need to pay close attention to what your body is telling you and respect that, whatever it may be.

11) Yoga teachers often touch students in order to adjust their poses. If you're uncomfortable with being touched, let your teacher know before the class starts.

12) Start with a beginner or basic class if you've never done yoga before. Even if you have done yoga before, if you've never taken a class, it's best to start with a beginner class. If you don't know for sure what class would be right for you, call or visit the yoga studio you're thinking of attending and ask to talk to the owner or one of the teachers. They should be able to point you in the right direction and answer any questions you may have.

So those are just some basic tips. If they make yoga class seem scary, trust me, it's not! Although injuries can occur, as they can in any physical undertaking, they are rare. (And those that do occur often occur because the practitioner was not listening to her or his body!) Don't be intimidated. Yoga teachers are very understanding people and have seen all kinds of practitioners. And remember that other yoga students are or have been in your boat before. You'll find all kinds of people in a yoga class. If you're afraid to go because you doubt your abilities or don't like the way you look in yoga clothes, you're not alone. So don't worry about it. Try a class--you'll have fun, you'll feel great, you'll glow, and you'll meet nice people.