There are plenty of yoga class options, from the gravity-defying poses you see on Instagram to more meditative styles like restorative. Finding a class that suits you will help you get the most out of your practice.
But even if your first class isn’t a perfect fit, you can still improve with the right techniques and tools. Start by getting familiar with beginner-friendly yoga basics.
Breathing Exercises
The breath is considered the life force in yoga, so it is important to practice breathing exercises as part of your yoga practice. Breathwork helps clear the mind, purifies the body and balances the flow of energy within. In addition, it increases mindfulness and improves sleep quality.
One of the most beneficial breathing practices for yoga is ujjayi, which is a simple, cleansing breath in which you breathe in and out through the nose, focusing on lengthening the inhalation and the exhalation. Another popular breathing exercise is kapalabhati pranayama, also known as skull shining breath or the breath of fire, which is a short and forceful belly breathing that can help calm the nervous system.
For those who struggle with chronic pain, yoga has been shown to help reduce the intensity and frequency of symptoms over time. Its combination of physical movement and deep breathing stimulates blood flow to the affected areas, promoting healing. It also fosters a sense of self-awareness, allowing individuals to recognize negative emotional patterns that may be contributing to their suffering.
Props
Yoga props are a great tool to use for additional support and to assist with a deeper stretch when settling into poses. These tools range from blankets to yoga blocks to yoga wheels and come in a variety of thicknesses. Blankets can be rolled up and used as bolsters, folded for support on the knees in standing postures or draped over the body for warmth during savasana.
Blocks are made of various materials but cork, foam or wood tend to be the most popular. They are about nine inches long, six inches wide and three or four inches deep and can be used for a variety of purposes. For example, a block can be placed under the sacrum for support in Bridge Pose or under each leg to deepen Cobbler’s Pose.
If you are a beginner, look for classes that mention the use of props. This indicates that the class is likely to be beginner friendly and offer modifications for those with less flexibility or balance.
Warm-Up
Yoga can be an intense workout for your body, especially if you’re a beginner. During your first classes, you may want to start slowly with warm-up exercises to prevent injury and get used to moving your body in new ways. Warming up will also help you perform better in the poses and make them feel easier.
Stand with your feet 3 to 4 feet apart, and bend at the hips to lower your torso to the left leg (as shown in photo). You’ll strengthen your ankles and core and stretch your legs and hamstrings. This pose is also good for relieving the symptoms of menopause.
Many yoga instructors begin class with a short chant of ohm, which is designed to connect the students and instructor and set the tone for the practice. You can stay silent or join in as you feel comfortable. This chanting is an important part of the practice, and it will help you calm your mind, focus on the present and become centered before moving through the postures.
Getting Started
Yoga is a practice that can be adjusted to fit any physical ability. It’s important to listen to your body and not push yourself too far beyond your limits, particularly if you have a medical condition or pregnancy. For example, glaucoma or vertigo might make it unsafe to take some poses that require you to be upside down, and pregnant women should skip twists, extreme backbends and forward bending.
During your first class, your instructor will help you find ways to modify your movements or use props to improve alignment. Even advanced yogis use props to aid in poses, so don’t be embarrassed to ask for assistance or let your teacher know you have limited experience.
Ultimately, making yoga a regular part of your life can provide both mental and physical benefits. But getting started can be difficult, especially if you’re not sure what to expect. The more you know about what to expect from a yoga class, the easier it is to get your foot in the door.