Is yoga something you've been thinking about starting, but you're a bit intimidated by people on Instagram doing pretzel poses in string bikinis? Or turned off by all the chanting and discussions of metaphysical evolution? Maybe it seems like just another expensive obsessive hobby of a pretty narrow band of the demographic? Well, I am here to tell you that you CAN do yoga, there's no need to buy incense, and like everything else it's as diverse as we decide to make it!
So, close your eyes, sit on the edge of your chair, plant your feet on the ground, take a deep breath and sit up as tall as possible. There, you're doing yoga! See, it's easy 😊 In case you were looking for just a *bit* more than that, here are some tips to get started.
1. Find a good teacher. There are some things that are going to be important to learn, mostly about alignment, that will allow you to get the most out of your practice and also avoid injury. It's really important to find a yoga teacher who actually has been trained how to teach yoga. If they have, they will be happy to share that fact. I strongly recommend taking a Beginner Series, which most studios offer. When you're looking for a series or just have a hard time committing, don't make this a perfectionist thing. Pick one that you can afford and get to (in person or virtually) at the scheduled time, commit to the series, and see it through. After that, if you don't love the vibe of that teacher or that studio, practice somewhere else! But find and stick with a Beginner Series - I still, 13 years later, regularly come back to the things I learned in my Beginner Series class. You really need a good teacher to lay a foundation before you before you start trying to follow YouTube videos at home by yourself.
2. Remember you're a beginner. It's like learning to type or drive or learn a new game. If you're in person, stay in the back of the classroom so you can see everyone in front of you (hint: there are lots of modifications for yoga postures, so you'll be able to see others using them and can learn what might work for you. This is another reason you want to take a class with an actual teacher who can share what those modifications are, whether it's in person or virtually, and beginning classes always cue the mods. Oh, and by the way, advanced yogis use mods All The Time - no one will think less of you. One of the fiercest yoginis I know, a hot yoga teacher, brings a special block with her to every class because one of her legs is slightly shorter than the other and another yoga teacher trainer I know uses blocks for about half the poses where her hands are on the floor because her arms are just that much shorter than normal. Use the mods you need. NO ONE CARES. You're actually probably a better yogi, even as a beginner, if you're recognizing that you need some mods to practice for your body, where it is now, today. SO much better than not even trying a posture or worse yet hurting yourself - yikes! There is no pain in yoga! In yoga, the practice is in the effort and when mods help you make that effort, then using them is a sign of wisdom and work.) But look, no matter what, at first, it's going to be difficult and awkward and frustrating. I promise it doesn't stay that way. Bear with it, and BE KIND TO YOURSELF. You are trying. Again, the practice is in the effort, not the perfection of the physical movements.
3. Arrive to your mat early. This is true whether you're practicing at a studio or at home. Give yourself a good 15 minutes to get all set up, collect what you're going to need for practice, store away all distractions. You have time to take a couple of deep breaths and get mentally ready, do any stretching you might want to do to get physically ready, and you can introduce yourself to the people sitting near you and to the teacher. Explaining that you are new will typically get you more warmth and help than you might think! (If it doesn't, hey, you tried.) And if you have any questions or concerns to raise with the teacher, before class is the perfect time.
4. Explore the different kinds of yoga - there are so many! When you're starting out, a restorative practice might be the best class to take to start to get comfortable in your body in a yoga class. Try to expose yourself to some different options though: different class names, different teachers, different studios. Even if you find one you love, every so often, stretch yourself to try something new. You never know what you may be missing! My only piece of advice here would be one of etiquette: if a class is marked as Level 2 or Advanced or Power or something similar, and you're just starting out, I would invite you to not attend that class. There are plenty of Intro and All Levels classes, and most studios offer really thoughtful class explanations if you're ever not sure what you're going to get. A Level 1 still likely will be a challenge in the beginning - that's okay! That teacher is prepared to offer in that class the kind of tips you need, whereas you can disrupt other people's practice when you go to a level that you are not yet ready for. Also, in those more advanced classes, the teacher needs to be able to provide safe support for people attempting some really challenging positions, and you pulling their energy toward having to explain everything to you could put those other students at risk ... or you could be at risk yourself if you try something you're not ready for in a setting where the teacher can't give you the attention needed. There's not a lot of kindness toward anyone in you creating that situation. Stick to the level-appropriate classes and know that the challenging ones will be there if that's the direction you decide to take your practice in the future.
5. Take your time exploring the different studios out there. Poke around the website, read their reviews, call or email them with questions, drop by to chat (if they allow that in these weird times) even if you're not ready to commit to a class yet. Chances are, you will find a place that fits what you're looking for without having to exert an enormous amount of effort. Practice there as long as it feels right and then move on, or make it your routine to take classes here and there on a regular basis. Long story short: if you have a negative experience at a studio, don't quit yoga!!! Just find another place - there are plenty out there. And keep finding out about new/different places - you don't know what you don't know, and happy surprises happen.
6. Be honest with yourself (and any teachers/studio folks you talk to) about why you want to do yoga. Physical fitness? Spirituality? Bored and looking for something new? People practice for a lot, and often a combination, of different reasons, and sharing your reasons will help those in the know direct you to a class and teacher that is a good match for what you're looking for. You can find what you're looking for - you just have to ask for it.
7. Keep a schedule. Make it realistic. Saying you're going to go to Hot Yoga Challenge every morning at 6 am if you're (a) not a morning person, (b) new to yoga, and (c) out of shape is just setting yourself up to be miserable and hate yoga and yourself. Why do that? You deserve better! At the same time, you're not really practicing if you're dropping into a class once or twice a month when you have nothing better to do. So, how about: one Beginner Series class a week for as long as the series lasts? And then take it from there. Or maybe a Beginner Series class and a restorative class each week. Decide what something achievable for you is and then give yourself the gift of disciplining yourself to do it.
8. Get the right clothes. No need to break the bank or spend hours tracking down "the perfect" outfit. Here's what you need: comfortable exercise pants or shorts that stretch (not, for example, denim), a slightly fitted T-shirt (anything too baggy will get in your way), and an athletic bra if you're a woman (something that will stay in place with no fussing through all kinds of bending and twisting). Cotton or moisture-wicking materials are best. That's it! If you don't like bare feet and will be in a live studio, you can buy yoga socks (they are a bit sticky on the bottom) online for poquito dinero.
9. Class won't be perfect. You won't be perfect. The teacher won't be perfect. LET IT GO. Remember why you're coming to class and that the practice is in the effort. Also that life isn't perfect. Use class as a time to not only work on your body and your breath but your ability to be compassionate, patient, and forgiving ... including of YOURSELF. Again: the practice is in the effort. Just the fact that you are on your mat and ready to go is a big win. Keep thanking and appreciating yourself for the gift of bringing yourself there and trying.
10. At its core, yoga is about breath. A good teacher will cue you on this - lots. But you can also cue yourself - keep noticing and coming back to your breath. Yoga is all breath. If you can't maintain a steady breath, you're working too hard - ease up. In fact, there is a huge part of the yoga community that says if you can feel "the burn" in a position, you're working too hard. Yes, you heard me! Provided you are folloing a teacher's cues and aware of correct alignment and truly working to your own personal edge, find "the burn" and then come that half inch out of it so you don't - THAT'S actually where the work is and where the change happens. Don't worry about what other bodies in the room or on the screen look like - this is your practice. Where is your effort? Where is your breath? Those are the key questions. Try to develop a rhythm, maybe In 1, 2, 3 ... Out 1, 2, 3. In 1, 2, 3 ... Out 1, 2, 3. Whatever tools work for you to keep you on your breath.
Happy yoga, beautiful bodies! If you'd like more info or would like to work with me as a teacher, please reach out - I would love to have the opportunity for the light in me to honor the light in you (that is what Namaste means :)). Namaste!
