You’ve heard from your friends how amazing their new yoga class is or maybe yoga has been recommended to you by your doctor. You’re totally committed and ready to dive in! Now what?
This usually depends on the type of yoga class you are planning to attend. (See below to decide what class is best for you) You’ll want to wear something comfortable and sweat absorbable. Most yoga classes will move you through a series of asanas or poses, so you’ll want to wear something form fitting rather than loose, baggy clothing. Most people wear yoga pants, but shorts work fine if that is more comfortable for you. A form fitting tee shirt or a tank top works great for your upper body. If you’ve signed up for a hot class (keep in mind, beginners usually like a non-heated room, but don't let that stop you!) you’ll want to bring a hand towel for wiping up sweat and a long towel to place over your mat (yogi toe) for preventing your mat from turning into a slip and slide. If equipment is needed for class, most studios will have it available or for rent. Equipment can range from cork blocks to help with balance or using a strap for extension of your limbs to make a pose more accessible (think touching your toes in a seated forward fold). If you’re not sure what equipment you’ll need for class, just ask the instructor! They’ll be able to answer any questions you may have and offer options for what you can use during class.
Most classes will move you through a series of asanas or poses. The poses can either be seated, on your knees, standing, or lying on your back. Some classes will have more of a flowing feel, moving through poses a little bit more quickly and some will require you to hold the poses for a little bit longer. Either way, listen to the instructor and most importantly, listen to your body!! If something feels uncomfortable, either modify the pose or come out of it! Most instructors will offer modifications in their poses. No one knows your body better than you, so make sure you’re doing what feels best for you.
As the queen of awkward, I know how awkward some yoga poses can feel in the body. As with anything you’re trying for the first time, it’s completely normal to feel awkward and uncomfortable in some of the poses your instructor will ask you to get into. You probably won’t know the names of many, if any of the poses in your first class. You’re not expected to know anything going into your first class, that’s what the instructor is there for. If you need help, the instructor will almost always demonstrate a pose for you or don’t feel guilty gazing around the room to check out what everyone else is doing! As you deepen your practice, you’ll be encouraged to feel your own poses rather than look around the room, but for your first class it’s expected that you’ll be watching the room.
Many instructors will offer hands on adjustments during their classes, meaning they will physically use their hands to assist your body either into a pose or to deepen your pose. Almost always, the instructor will announce this at the start of hands and ask anyone who does not wish to have hands on adjustments to raise a hand. Feel free to listen to your gut and to opt out of anything that makes you feel uncomfortable during class.
Arrive to your first yoga class a little bit early to introduce yourself to your instructor. Here, you can let the instructor know of any injuries, concerns, or goals you may have coming into yoga as a new student. Most instructors are more than happy to help guide you through any modifications or questions you may have about the practice. This will help you feel supported and relieve any anxiety you may have about your first class.
From hatha, to power, to yin, to vinyasa, there are tons of options for yoga classes to choose from in the US and it can be overwhelming to choose the one that is right for you, especially if you’ve never done yoga before. On top of that, many studios will have classes that vary by studio, by teacher, and by the studio’s own brand of classes. Most studios will have an app or website that will give you an overview of each of the classes that they offer. If you’re still not sure, feel free to give the studio a call and ask them which class is great for newbies! Most studios are more than happy to answer questions and to welcome new students. In my opinion, it’s most helpful to try different classes, different studios, and different teachers. This way you can narrow down the class types and instructors that speak the most to you.
Did she just ask us to say “Ohm?!” WEIRD. Breathwork is a very common practice during a yoga class and usually happens at the beginning or the end of class. In yoga, it is very important to link your breath (Inhales and exhales) with certain poses during class, so the instructors will usually invite you to get used to becoming aware of your breath at the beginning of class. Meditation helps to calm the mind and improve cognition. It can take some practice and feel strange if you’re not used to it. Chants are usually used to help unify the class by using sound and energy to make the group feel connected. Most instructors will invite you to participate if you are comfortable, or to just listen if you’re not. Either way is OK until you’ve had more practice.
Make sure to leave your shoes behind. Yoga classes are almost always barefoot and there is usually a dedicated area by the door or the locker room to leave your shoes before entering the studio. Be sure to leave behind any cell phones or electronics before entering the studio. Again, most studios will offer cubbies or locker rooms to store your belongings before entering the studio.
When laying on your mat as class is starting to fill, notice if the instructor or the students are placing their mats in designated rows. Some studios have markers on the floor labeling where your mat should go, where some do not. Be sure to pay attention as the class fills and be kind enough to adjust your yoga space and mat if other students may need a little more room to fit into the yoga space.
As with any fitness class, please be mindful to arrive on time and prepared to stay for the duration of class. The beginning of class is usually used to arrive in the present moment and connect with the breath. This can be difficult if there are people trickling into class late. The same goes with the end of class. Most yoga classes end with final Savasana, which is the final resting pose of the practice. This pose is used to drift into a meditative state and to eventually connect with a higher state of consciousness. Out of respect of your fellow classmates and your instructor, it is encouraged to stay for the duration of final Savasana.
Absolutely not. The great thing about the yoga practice is that it’s YOUR practice. Your instructor will be there to guide you and to offer you suggestions for the duration of class, but ultimately it is up to you what you do with your time during class. Good teachers will provide you will modifications for poses, or you can feel free to skip them altogether if they’re not feeling good in your body today. Child’s Pose, one of the basic poses, is always available to you if you need a modification or a break during your practice.
As with any new physical activity, you’ll probably be a little sore the day after your first yoga class. Yoga tends to work muscles you’re not used to working, even if you do participate in regular physical activity. If you wake up the day after your first class with sore thighs or back muscles, there is no reason to be worried. Just rest and/or grab a heating pad and you should back to normal within a day or two. However, if there is pain in any joint or ligament in the body that persists more than a few days and is more painful than normal muscle soreness, this is a sign you may have injured yourself. In this case, consult your doctor before taking another class.