I took my first yoga class many years ago, and I remember feeling incredibly nervous. I was worried I wouldn't be able to keep up and that people around me would judge me for my lack of flexibility and coordination. I also felt overwhelmed by doing something unfamiliar for 90 minutes (yikes!). If you're thinking about attending a yoga class and you have similar feelings, know that you're not alone. Many people experience first-time jitters.
To get you from thinking of going to your first yoga class to actually onto your mat, I compiled seven tips to tune you into what to expect and set you up for a positive experience:
Sign-up for a beginner or level 1 class.
Even if you have a dance background or are a frequent fitness warrior, taking an intro class is always helpful to learn the basics. You'll get introduced to some spiritual concepts and basic alignment in yoga poses. The information you learn here can be applied to any future yoga classes that you take, keeping you safe and smart.
Show up early.
Arrive at least 15 minutes early so that you can take time to fill out any paperwork, familiarize yourself with the studio, change, and find where you'd like to place your mat for class. Rushing in at the last minute tends to produce more nerves.
Coming in early will also give you time to speak to your teacher about an injury you are working with or if you have a special accommodation. Don't be shy - teachers appreciate this because they can try to assist you throughout class better, offering you modifications as needed.
Wear comfortable clothes.
Forget trendy or fashionable. Wear something that feels good to move in. Sportswear tends to work well because the fabric is breathable and made for movement. If you don't have any, a t-shirt and sweatpants will work, too.
Get familiar with your props.
Props are your best friends in class. Please do not fear them! They support you and can bring you deeper into a pose. The most frequently used props are blocks, blankets, and straps. Some examples where you might use your props are:
Blocks - placing blocks underneath your hand(s) to bring the floor closer to you in a forward fold.
Blanket - use your blanket to cushion your knees if your mat isn't providing enough support.
Strap - wrap your strap around the ball of your foot to help fully extend your leg in front of you.
OM.
You might chant OM at the beginning and the end of class. OM represents the creator, preserver, and destroyer of the universe. This mantra aligns our mind, body, and spirit together, creating harmony within ourselves. If this is new to you and you feel uncomfortable with chanting, you can sit and listen. Hearing and feeling the vibration of OM can be just as nice.
Unfamiliar Sensations.
Like any new activity, you may be activating and lengthening muscles you never knew you had. It's normal to feel sensations, like at the back of your legs in a forward fold. Usually, you can decrease the sensation by modifying and not going as deep or grabbing your blocks and placing them under your hands. If you feel pain, on the other hand, back off completely and ask your teacher for assistance, if possible.
Expect a nice rest (savasana).
Savasana, also known as corpse pose, is at the end of every class. You can think of this as a short rest. You're lying down, and the lights are dimmed or turned off. No work needed here, just full relaxation - you may even fall asleep!
Circling back about feeling judged, try your best to dial down the volume of that voice because most people in your class are focusing on their breath and bodies. Your instructor wants you to feel comfortable and may come over to help you out. Please try to take this as support and not criticism. Again, everyone's first time is a little nerve-racking, and it may take a few more times to get used to moving in and out poses and finding modifications that work for you. Be patient and be kind; you're doing the best that you can.