Taking Care of Yourself in Yoga Class

If you are new to yoga, there are many things you can do to make every class enjoyable and appropriate for your body and your needs.

1. What you will need. You’ll be most comfortable practicing on an empty stomach. Try not to eat a heavy meal 2-3 hrs before class. Wear comfortable clothing that allows you to move freely. Layers are recommended as you will warm up and cool down over the duration of the class. Yoga is practiced barefoot on a sticky mat. Having your own mat is a great way to add yoga to your every day, extras may be available. Bring a large towel or small blanket, it can provide assistance in some poses and is a great way to cover up during relaxation. Leave your personal belongings off to the side as they may provide distraction.

2. Stay mindful of others. Please try to arrive a few minutes early so you can have time to relax before class and remain quiet so others can settle into their own space and rhythm. Turn off your cell phone. If you need to use the washroom or leave the yoga room, do so between poses, as to not interrupt the concentration of the other students. Avoid wearing strong scents to class as others may have allergies.

3. Talk to the teacher before class. Let the teacher know if you have any injuries or medical conditions, or any concerns about class. If you’re unsure whether a pose or movement is right for you, ask the teacher for help. Your teacher may be able to provide you with modifications to the poses suitable for your particular needs. Yoga can be great for easing pain and speeding rehabilitation for some conditions, and it is not appropriate for others. If you are pregnant, a prenatal yoga class will ensure you get the proper instruction for the changing needs of your body.

4. You do not need to be a human pretzel. The benefits of yoga are many, regardless of your age, flexibility or degree of proficiency in the exercises. We are all starting where we are. By paying close attention to alignment and action, even challenging poses will eventually become possible and comfortable. Regular attendance is highly recommended. To receive the maximum benefit from your yoga class, it is preferable that you practice daily (or at least every other day) what you learn in class.

5. Give yourself permission. Take care of your own needs in class, whether that’s by taking a break, observing instead of doing, or modifying a pose to make it more comfortable. You can use child’s pose, or another resting pose, to focus on your breath and rest the body at any time.

6. Use your breath as a guide. If you cannot breathe smoothly and deeply, you may be working too hard or at risk for injuring yourself. Safe, comfortable stretching usually deepens the breath. Appropriate effort also deepens the breath. In contrast, strain of any kind (including working too hard or pushing too hard in a stretch) is usually accompanied by shallow or forced breathing.

7. Leave your ambition at the door. Yoga is a practice that will keep you interested and challenged for a lifetime. There’s no need to achieve (or even try) everything the first day, week, month, or year. Consider leaving your worldly cares and goals at the door, in yoga we practice being in the ‘here and now’.

8. Feedback can be valuable. Individual feedback is one of the most valuable benefits of attending yoga class. We are so used to our physical habits that it often takes an observer to point out how we create stress in the body. The teacher may also provide hands-on adjustments during class. Remember that these are only suggestions. Be open to trying something new and if it does not feel right, return to the original position.

9. Take the best, and leave the rest. In any given class, some poses will feel good and others will not; some movements will feel exhilarating, and others won’t. Notice what feels right for your body. You can begin to include these practices in your everyday life, when you can’t make it to class.

10. Stay open. As you explore different classes, keep an open mind. No class or style of yoga is universally best for every person. As you build a regular practice, you may find that poses, practices, and classes that you didn’t enjoy at first will become your favorites. As your life changes, so will your practice. Always honor your needs.

*adapted from Kelly McGonigal, Ph.D.