Yoga for beginners

When you are about to start something new, whether it is yoga or any other type of fitness program you may be feeling some apprehension and have a lot of questions. Where do I go? What should I wear? Do I need to bring anything with me? etc. One of the hardest things about starting a new program is to start. Once you have completed a couple of classes and become familiar with your surrounding, what to do and where to go, you find yourself much more relaxed and comfortable.

This section is to help you feel comfortable (OK, maybe more comfortable and less anxious) from the start – even before you the start – and allow you to ease right into your new and exciting yoga practice. Lets start from the beginning.

yoga studio class

Check with your doctor

“If you breathe you can do yoga.” you may hear as a response to your “But I can’t do yoga” comment. Yoga is for everyone. However if you have any medical conditions, are pregnant, or have any concerns check with your doctor before starting a yoga practice.

Where to do yoga?

Where you practice yoga is completely up to you and what works best for you. You may decide to find a yoga studio, take private classes or do it at home by yourself. However, having somebody – a yoga teacher – guide you in the beginning is extremely valuable in learning proper techniques, alignment, breathing and in preventing potential injuries.

Yoga Studio

If you like the idea of going to a studio think about what is important to you in a yoga studio. There are many, many studios to choose from. Choosing a studio may come as a recommendation from a friend, convenient location, availability and time of classes offered etc. Choose what works for you.
You may want to visit a studio before the actual class just to get a feel for how the studio operates, what it looks like and where everything is – the locker room, yoga room, etc. For example if showering after a hot class is something you’d like to do at the studio (alternative to sticking to you car seat!) -  finding out ahead of time if the studio has a shower might be important.
You should also find out what “props” if any the studio offers and what you need to bring with you. Some studios offer everything from mats to straps.

Most studios offer free or discounted classes if you are attending the first time. Take advantage of these free offers to find a studio that works for you. Classes and teachers vary even within the same studio.

Pluses: Yoga studio

  • quality teachers with guided classes
  • teacher assistance – not only with alignment and postures but with breathing and focus
  • a neutral environment – no distractions from phone, kids, pets etc.
  • mingling with like minded yogis
  • room made just for yoga – e.g. heated classes

Minuses: Yoga studio

  • crowded ( popular classes and teacher can pack it in)
  • inconvenient – too far of a distance from home/work etc.
  • lack of the kind of guidance you need
  • cost

An Alternative to a class in a yoga studio is taking yoga classes at a local recreation center, YMCA etc.

Yoga at Home

Oh the modern technology :) You can pick up a DVD, pop it in and in no time be immersed in a yoga class of your choice. You can find yoga classes online streaming to your computer screen, TV, or ipad/smart phone in matter of minutes.

Pluses: at home yoga

  • convenient
  • you choose – time and type of class
  • pause as needed (there’s some arguments to be made here)

Minuses: at home yoga

  • Distractions – pets, kids, phone, husband, wife, friends, work…
  • Lack of in person guidance from an experienced teacher – an important factor to consider, especially in the beginning
  • small screen to view how postures are done

Private Yoga Classes

Most yoga teachers offer private yoga classes. Typically the teacher comes to your location, house, office etc. and guides you through the class. Another option would be to have a semi-private class, maybe with 2-3 of your friends.

Pluses: private yoga class

  • guided class with the teacher’s undivided attention on your yoga
  • convenience – both time and place
  • class to fit your particular style and need/s

Minuses: Private yoga class

  • more expensive
  • distractions

Many yogis i.e. people who do yoga, alternate between going to a studio, doing yoga at home etc. and I haven’t even mention yoga retreats yet! No matter where you choose to practice yoga, you will find that the more comfortable you are the more likely you are to stick with yoga and make it part of your life.

What to wear?

Oh, what to wear?
Wear comfortable clothing. If you wear a loose t-shirt be prepared to find it covering your face when you are in any kind of head down position (unless it is sticking on your midsection due to profuse sweating!).

A few yoga clothing tips

  • When you sweat it shows on cotton clothing
  • Combination of spandex/suplex around 90% and 10% +/- lycra does not show sweat (if that is something you are concerned about, however you are probably the only one concerned about your sweat)
  • Wearing long pants for a heated class can help when doing yoga poses that require you to hold your ankles etc. – less slipping
  • Heated yoga classes – lighter clothing is better than thick sweat pants and top
  • Want to look hip and cool – most studios sell yoga clothing for both men and women (mainly women though – I guess they know who is shopping!)
  • Avoid any restrictive clothing e.g. if your shirt is tight at the shoulders it may become a distraction and even painful when doing many poses that require movement of the shoulders

Yoga clothing for men

  • t-shirt/tank top – not too loose fitting (see above)
  • no shirt
  • shorts
  • long “light” yoga pants or pants you would wear exercising

Yoga clothing for women

  • Yoga top/sports bra or a tank top – many tops have bra built in which is convenient
  • Shorts, Capris, Yoga pants
  • Head bands – made from cotton, rubber bands etc. ties that keep some of your hair out of your face

What type of yoga?

There are so many types or styles of yoga to choose from that you might quickly become overwhelmed. From heated yoga to yoga pilates and everything in between can make your head spin. Ask friends who practice yoga or the studio for recommendation for what would be a good class to start with. Many classes and DVDs are geared for beginners and give a comfortable place to start.

What other exercises do you like to do?
Do you like Tai Chi? You may like restorative yoga or gentle Hatha yoga. Do you like aerobics, spinning classes etc. fast paced more physical activities? You may like Vinyasa type of flowing yoga that gets your heart rate going. Or you may find you fall in love with sculpting yoga with weights. There are plenty of yoga styles to choose from.

You may want to try a few different types of yoga classes to see if you like one kind better than other. Keep your mind open, learn, be in that moment on the mat – no matter what the class is and your yoga will find you.
There is no right kind of yoga or wrong type of yoga. The yoga you choose to practice is the yoga for you.

What to bring?

What equipment do you need? Props? Snacks… (maybe for later)

You don’t necessarily need any specific props or equipment to practice yoga. You should always bring a towel (to wipe your brow) and water to your yoga practice.

If you decide to practice at a yoga studio you should have a yoga mat. Some studios provide mats, some rent them, many bring their own. You can bring a beach towel to cover your mat – to soak up sweat and keep from slipping on the mat. You will also quickly learn that many yogis use a special yoga towel on top of their mats to prevent slipping. (you can read about these yoga mats on the yoga reviews).

You can use blocks, straps, an exercise ball, a chair and variety of other “props” in your yoga practice. Many studios also provide these additional props.

Must have

  • water
  • towel

Most yogis have

  • yoga mat
  • yoga towel – to use over yoga mat

Most studios provide

  • blocks
  • straps
  • exercise ball
  • weights/dumbbells
  • mats (for rent or for free to use)

Optional

  • mat spray – to disinfect the mat
  • yoga socks or gloves

What NOT to have in a yoga class

  • your cell phone – leave that phone outside the practice area (step away from the phone)
  • a big refill of soda
  • a gym bag

Good to have after the class

  • dry clothing
  • extra dry towel
  • water
  • snack – pack a nutritious snack in your bag in case you find yourself hungry after a class

When to do yoga?

What time of the day is the best time to do yoga? Whatever works for you. Many prefer to practice yoga in the morning. Personally mid-morning or early afternoon works for me the best. My joints tend to be stiff first thing in the morning and a couple of hours of waking up the joints will typically do the trick. If you know the day seems to get away from you, especially after lunch time, finding yoga time in the morning is a good idea.
Some people find that hitting a yoga class right after work is just want the doctor ordered. Choose what works for you.

Length of a yoga class

How long does a typical yoga class run? Typically from 50 minutes (read 1 hr) to 1.5 hrs. Certain heated yoga classes go through a particular set of postures in a specific order and these classes are 1.5 hours.  Prepare to give a little extra time before and after the class for focusing your mind, letting go of your day and relaxation. Starting a class in a rushed and hurried mode can throw a kink into your yoga class. Besides most regulars arrive 15 minutes or so early to the studio to get their “regular” spot on the floor (creatures of habits right?).

It is common to find yoga DVDs that run from say 20 minute-class to about an hour long yoga class.

What is a typical yoga class like?

If you asked somebody to describe a typical yoga class to you, you would get multiple answers depending on the type of class. This is a very general description of a yoga class. Check out class descriptions in detail for a particular type of yoga on our blog (coming soon).

Typically, a yoga class – the kind of class most of us think as yoga – start with breathing, inhale and exhale. Unifying breath. Next you start to warm up your body, gently first, followed by more involved postures (keep breathing) and finally cooling off at the end. Some classes start with Sun Salutations, Surya Namaskar A and Surya Namaskar B. Some classes mix in core work i.e. abs sometime during the class.