A few months ago, I hosted a 3-part beginner yoga series for those who had never tried yoga before or had taken under 10 classes.
When speaking with some of my students, many of them expressed that they had always wanted to try yoga, but they were intimated to take a class in person as a beginner.
There’s a common misconception that to do yoga you have to be flexible, have good balance or even be able to get into an Instagram-worthy pose.
But the truth is, yoga is for everyone, and the focus on breath and mindfulness coupled with physical movement allows students to find a deeper connection to their minds and bodies.
As a first timer, you might be wondering things like: Which way do I set up my mat? Do I breathe out of my nose or mouth? What if I can’t do a pose? What if I fall asleep at the end?
These are all common thoughts and questions that beginners may face. To help kick start you on your yoga journey, here are five recommendations:
Talk to your teacher
When you arrive at a class, I recommend letting the teacher know it’s your first time doing yoga.
I advise informing them if you have any current or previous injuries (for example, sensitive knees) or if you’re pregnant. This will allow the teacher to provide safe modifications depending on the postures of the class.
Every instructor has a different background and style of teaching yoga, so I also recommend trying out different studios and teachers as you start your journey to find a space or teacher that you connect with.
Listen to your body
During your first classes, you’ll soon realize that yoga props are your friend! Yoga blocks, cushions and straps can all aid in modifying or enhancing certain postures.
For example, a yoga block can be used to sit on, to bring the floor closer to you, for restorative poses and more. Outside of modifying postures, it’s also important to go at your own pace.
Child’s pose is always welcomed, and so is taking a break for a sip of water. The beauty of yoga is you can customize your practice to support what you need that day.
Remember to breathe
A big piece of any yoga class is remaining aware of our breath. In my classes, I focus on linking breath to movement, and cue most inhales and exhales.
In addition, activating our deep belly breath can trigger our parasympathetic nervous system or relaxation response. One of my teachers always used to say “when you lose the breath, you lose the pose.”
So, as you start taking classes and you find yourself in a more challenging position, remember to come back to your breath to experience each pose fully.
Grab a yoga buddy
A few weeks ago, I tried my first aerial yoga class, and invited a friend to join. If you’re feeling intimidated to try a class for the first time, bringing along someone can be a great way to bond as you experience something new together.
In addition, having a friend join can be an extra level of accountability as you look to make attending yoga sessions a habit.
Don’t skip savasana
Savasana, also known as corpse pose, is considered the most important pose of yoga. Movement is just the warm-up to the actual aim of yoga: to improve our ability to meditate and self-actualize in our minds.
The goal of savasana? Complete surrender. Be prepared to leave class feeling relaxed and refreshed.
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Livia Marati is a women’s holistic health coach and founder of Ina Wellness Collective. You can send her questions and comments at livia@inawellnesscollective.com.