Get there early: Arrive at least ten minutes before your first Yoga class to get a spot where you feel most comfortable. If you are going to a class that is popular (because of the teacher or the time of day), try to get there 15 minutes ahead of time.
After you arrive: Take off your shoes and socks before you walk into the room. Switch off your mobile phone. If you are a beginner, finding a place in the back is probably a good idea so that you can see and follow the people in front of you.
Communicate: Before class starts, introduce yourself to the teacher. Tell the teacher whether you have any injuries (especially a recent one), or if you are pregnant, or have any other problems you think the teacher ought to know about. You can talk to them privately before the class if you wish, or wait for the beginning of class when many teachers, if they see some new faces, will usually ask for this information. If you are pregnant, for example, or have a back problem, the teacher will want to know this so that he/she can slightly adjust certain poses for you to keep you (and if you are pregnant, your baby) safe.
You don't have to do everything: This is the beauty of Yoga. It's not a competitive sport. Usually the teacher will provide different options for each pose so that it can be adapted for different levels. And if you are a beginner, you may want to stop at the first option which is usually the easiest version of the pose. But if it's going well and you feel like you are up for the challenge, continue adding the suggested options to further enhance the pose. But keep in mind: you don't have to make it more challenging if you don't want to.
Don't hesitate to give yourself a break at any time and just put yourself in child's pose (see picture on the right), no matter what the rest of the class is doing. (This seems odd the first time you try it, but trust me, people do it all the time.) What makes someone good at Yoga is not the ability to do each and every advanced pose, but the ability to practice mindfully tuning into one’s body, accepting and appreciating its limitations and wisely choosing to practice with Ahimsa - non-violence towards oneself.
Breathe: It’s common for new practitioners to hold their breath during Yoga poses that they find challenging. Breathing deeply helps you relax and allows you to find more ease in the postures. Don’t worry too much about matching the teacher’s breathing instructions exactly; just don’t hold your breath.
Don’t skip Savasana: Every Yoga class usually ends with Savasana. During this pose, you lie flat on your back, close your eyes, relax your whole body and keep your attention on the breath. A lot of new practitioners underestimate the importance of this pose. Savasana allows us to recover from any physical stress brought on from previous Yoga postures and releases any lactic acid buildup acquired during the practice. It gives the body a chance to rejuvenate, heal and re-balance. More importantly, as we move through various asanas, we influence all the meridians (energy channels) in the body and we also influence our nervous system. This can bring about big changes in the body. After a Yoga practice you need to give the body and your nervous system some time to assimilate these changes. If you skip the integration part (Savasana) after a Yoga practice and go straight back to being active, the chances are you will feel agitated and on edge. This is unnecessary and if you keep doing it, your nervous system is likely to become chronically over-stimulated.
If, however, you do need to leave the class early, make sure you notify your teacher in advance and lie down in Savasana for at least a couple of minutes before you go, no matter what the rest of the class is doing (I promise everyone will understand). Also, avoid walking out of a class when everyone is in Savasana. If you have to leave, do it before.
Namaste: Don’t be scared off when your teacher bows his/her head as if in prayer, putting their hands together in front of the heart and says, “Namaste”. You’ll notice the class says it back as well. This Sanskrit word means “the light in me bows to the light in you” and is normally said at the end of class. The gesture Namaste represents the belief that there is a Divine spark within each of us that is located in the heart chakra (energetic centre). The gesture is an acknowledgement of the soul in one by the soul in another.
Looking forward to seeing you on the mat!
Namaste ;)
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