Yoga: Getting Started

How to Begin a Yoga Practice

Clarify your intention. What you would like to achieve through starting a yoga practice? Is your main emphasis improving your flexibility? Building strength? Maintaining fitness? Coping with illness or a chronic condition? Reducing stress? Getting to know yourself better? Clarifying this will help you decide where to start and then to find a particular style, instructor, and/or class that's right for you.

What You'll Need

1. A sticky mat specifically made for yoga. These mats are quite different than the typical padded exercise mats and will vary in types of materials available in both texture as well as price. A good mat for personal use is worth the investment: it's sanitary, prevents slipping during standing postures, provides cushioning from the floor, and gives you a sense of your own "personal space." Take some time to do some research and find out what works best for you and what is most appropriate for the style in which you choose to practice.
2. If you tend to perspire, consider bringing a towel and an extra change of clothes for after class. Having a blanket for meditation/relaxation at the end of class is recommended for when your body temperature will drop.
3. Optional items are yoga straps (anything 6-8 feet long, a man's dress tie makes a great substitute, as does a bathrobe tie/belt), foam blocks, meditation cushions, and eye pillows. Most yoga studios have these available to use during classes at no additional cost. An alternative is to purchase a yoga kit. Reasonably priced, they usually contain a mat, strap and block.

What to Do Before

1. If at all possible, try to arrive ten minutes early to a class that you plan to attend. This allows time to check in, fill out forms, provide payment, find a spot and settle in before class begins.
2. Come to class properly dressed. Wear tights, leotards or loose-fitting clothing. Anything that doesn't restrict movement and allows you to be comfortable is fine. Barefoot is best to provide traction.
3. Do yoga on an empty stomach. Try to wait one to two hours after a full meal before practicing. A glass of juice, piece of fruit or energy bar can usually be eaten up to an hour before class to keep the growling at bay.
4. Always inform the teacher of any chronic or existing conditions, injuries or if you are pregnant. Special care is necessary in these cases and modifications are needed to avoid causing illness or further injury. In these cases your practice should be done under the close supervision of a physician. Keep in mind all exercise programs involve a risk of injury and it is always advisable to consult your physician before embarking on any exercise program.

What to Do During

1. Listen and follow the teacher's instructions carefully. If you are unsure as to how to perform a movement or if the instructions seem unclear, ask for clarification. Come into each posture slowly and pay attention to what's going on inside you.
2. Remain aware of your breathing as you move and stretch. Try to keep it as smooth and as conscious as possible. Take full deep inhalations and exhalations. If your breath becomes erratic or if you are having difficulty breathing, stop and allow your breathing to return to normal. Erratic breathing always signals that you have exceeded your body's limit in the pose. Never hold your breath or strain to attain any position.
3. Most importantly, do not perform postures or movements that are painful. Always work gently, respecting your body's abilities and limits. Yoga is about exploring your personal edge, not about pushing beyond and "feeling the burn." A competent instructor will encourage you to feel free to modify or avoid any posture as necessary or ask for guidance as needed. As a student, it is solely your responsibility to monitor each activity and determine whether it is appropriate for you to participate. You remain primarily responsible for your safety and well-being.
4. Have fun and be patient with yourself. Yoga is a process and sometimes the process is slow. Remember, the teacher and your fellow practitioners had to start somewhere and they surely encountered difficulty along the way too. You are not alone in this and it is okay!

Etiquette

1. Do not wear perfume or cologne to class. Fellow practitioners may have chemical sensitivities. Scents can also interfere with your practice of pranayama (breath work).
2. Remove your shoes and leave them at the door before entering any studio.
3. Turn off all cell phones, pagers, beepers or beeping watches for the duration of class.
4. Keep all conversation low and to a minimum before and after class to avoid disturbing your fellow practitioners.
5. If you arrive late and the teacher is leading the opening meditation and centering, remain still until he or she finished. Shuffling clothing, bags, keys, etc. causes distraction for both the students and the teacher.
6. Pick up after yourself. If you borrow props or mats, please return them to their original location.

Some Final Thoughts

1. With dedication, you will improve over time. That said, for most of us time is elusive. Practicing 15 to 30 minutes several times a week will be more beneficial in the long run rather than practicing two hours one day a week. Be patient and the results will come.
2. It is very important to end any practice time with shavasana (final relaxation posture). Make it short if you absolutely must, but don't skip it. Final relaxation allows the body to integrate the energy that has been created and released during your practice. Without it, you may find yourself disoriented or irritable afterwards.