5 Things to Make Your First Yoga Class Excellent
Get the low down before you step on the mat
Going to a yoga class for the first time can be intimidating, even when the class is online! We create all sorts of stories in our head about why we can’t go, or what might happen when we get there:
“I will be the worst one there!”
“I don’t have the right ______ (clothes, mat, props, body, etc).”
“Everyone will know that I don’t know what I’m doing!”
“People are going to stare!”
Please know, these stories are just that: stories. A good yoga class is a safe space for you to learn and explore the practice of yoga without judgment. It’s okay if you don’t know what is going on, you’ll learn. Don’t worry about looking foolish, focus on what you can control: your body and your breath.
Do the best you can and let everything else go. You are practicing yoga to get stronger, more mobile, improve your balance, and feel more connected to yourself. It doesn’t have to be perfect, especially when it’s your first time. No one’s first time is perfect, especially because perfect doesn’t exist. Your 50th time probably won’t be perfect either. It’s all good.
Here are some things to know to hopefully assuage your anxiety about stepping onto your mat for the first time in a group setting.
1. Arrive early
Ease your anxiety about your first class by planning to arrive 10-15 minutes early.
Give yourself the opportunity to get lost on your way to the studio. You might hit traffic or have trouble finding parking. Build in extra time.
Allow yourself a few extra moments if you have trouble signing in. Whether you are taking class in person or online, and aren’t used to the sign in technology, you might need a few extra minutes to figure it out. You don’t want to miss the class because you couldn’t figure it out quickly. Usually it’s straight forward, but sometimes it’s different and just needs a bit of extra concentration.
Give yourself time to set up your props and mat, and introduce yourself to the teacher. Let the teacher know your yoga history (or lack thereof) and of any injuries or limitations you are working with. The more the teacher knows, the more (s)he can look out for you and help you practice safely in your body.
There is nothing worse than rushing in at the last minute and having everything go wrong your first day. Set yourself up for success by giving yourself a bit of extra space and time.
2. Wear something that makes you feel comfortable
Clothes do not make the yogi. It doesn’t matter whether you are wearing the highest priced leggings or sweats you got at the dollar store. What matters is that your clothing feels good to you and that you can move easily.
You will be moving through a wide range of motion, so you want to wear clothing that moves easily with your body. That might be loose, form fitting, or stretchy, but what matters most is you feel comfortable in it. The less things are riding up and down, or falling out, the more you can concentrate on what you are doing.
Clothing should support you, not get in the way. Leggings and a tank top, a t-shirt and shorts, sweatpants and a long sleeved shirt, or a combination of these are all appropriate and will support your yoga practice.
Traditionally, yoga is practiced in bare feet. You want to be able to feel the floor beneath you. Toe socks (with the toes in their individual spaces) are okay, but I find they tend to slide around a bit. If you must wear shoes, because of plantar fasciitis or the like, wear a shoe that allows you to spread your toes. Having a wider toe box will be better for your balance and the overall health of your feet.
3. Props are your friends
Props are there to assist you in your yoga practice. Let them help you! Not using props doesn’t mean you are a better yogi, it just makes you frustrated.
Experienced yogis know that props are not a crutch, they are support. They allow you to feel the yoga poses in the body that you have, your yoga body.
Yoga blocks can help you balance, stretch, and reach the floor when your hands don’t.
Yoga straps or towels can help you connect your hands when you have tight shoulders, or reach your feet when you have tight hamstrings.
A yoga blanket offers cushioning for the knees, a lift of the hips or thighs, support during meditation, and for poses like Shoulder Stand.
The reason props exist are because not everyone’s body behaves the same way, but everyone can practice yoga. Sometimes you might need to practice in a chair if you can’t comfortably get on and off the floor. You might need extra support to practice yoga in the body that you have. Let go of the idea that props somehow make your practice less. In fact, yoga props can make your practice even better.
When you can relax into a stretch because you no longer have to fight gravity, you get much more out of the stretch. Using props helps you let go of the struggle of the pose, and allow you to feel the pose in your body. Through practice, you might use props more often, maybe less often, but they are always useful in any yoga practice. Even with experienced practitioners.
Why Using Yoga Props is an Act of Self Love
Yoga props can be incredibly useful on the yoga mat, especially as you age. Props support your practice, making the floor closer when you can’t reach, creating ease in your muscles when you stretch, and more. However, when you are just starting out, using props can seem like a crutch, and not something that an experienced yogi would use. This assumption…
4. Everyone is focusing on themselves, not you
One of the biggest worries that beginners often have is that other students will judge them. It takes a lot of courage to try something new. If you have perfectionist tendencies, not knowing what you are doing, even as a beginner, can be a deep source of shame.
The truth is, practicing yoga can be challenging. Standing on one leg or holding a pose for a long time takes effort, no matter who you are. No one is looking around the room at anyone else, let alone judging them. They are concentrating on their own practice and trying not to fall over. Ask anyone.
Most people keep their eyes either on the teacher, on a spot on the wall in front of them, or on their own mat. They notice what their own body is doing, they don’t care what you are doing. If they are looking at you, it is usually with compassion, since even the most experienced yogi had a first day on the mat. They know how hard it is to do what you are doing.
Yoga teaches compassion, non-judgment, and non-harming with thoughts or actions. Your yoga studio, whether in person or online, should be a safe space for you to begin your practice and feel comfortable with not knowing what is going on.
5. Listen to your body
This is the most important rule when it comes to practicing yoga, or doing any physical activity. You are the boss, you have the final say over your body, regardless of what anyone else says. If you feel tired, rest. When you lose your balance, shake it off and try again. Let go of struggling and embrace ease.
Nothing should hurt. If you feel pain, back off. Your yoga practice should be appropriately challenging and leave you feeling calm and relaxed at the end. It might be sweaty, it might be restorative, but you should always feel in control.
If the teacher criticizes you for taking a break or doing something different in class, find a new teacher. True yoga instructors allow you to be in the body that you have and don’t force you to do anything that is uncomfortable or harmful.
I am always happy to answer questions that students have about poses, their alignment, or when something hurts. I want my students to feel comfortable in their body while practicing so that you can get the most out of your time on the mat. Injury happens when you don’t listen to your body, not just with yoga, but with any sport or activity. Learning your limits is part of the practice.
Have You Ever Wondered What it Means to "Listen to Your Body?"
The body speaks to you all day long, are you listening? What does it mean to “listen” to your body? Your mouth might speak words to communicate to other humans, but the body speaks to us in the language of sensation.
Ask a Yoga Teacher
Once a month I break down a particular pose to help you understand it a bit better and how to practice it more comfortably. If there is a yoga pose that you struggle with, please let me know and I will write about it! Comment below or join the chat! This series comes out on the first Saturday of each month. See previous posts here:
More support!
If you are a beginner or thinking about starting yoga, this free eBook, “Top 10 Things to Know Before Attending Your First Yoga Class” builds on what I have written above to fully prepare you for your first yoga class. Click the button below to get your free copy!
I teach Beginner Yoga classes every Monday and Wednesday online! I cater to active adults over 50 who are just starting out and want to understand the yoga poses in their body. Learn to do the poses with the body that you have, with instructions on using props and getting the most out of each pose. You can take these classes live or on demand. Click the button below to see the full schedule of classes.
Janine, these are great tips! I'm starting lunchtime yoga as part of my firm's workplace wellness program. The first class is next week. I'm going to share your piece with my firm because it answers so many questions and addresses so many important points.
Thanks for these great tips!