Don’t be nervous about first yoga class
If it doesn’t seem a good fit, try different studios and styles
So you’ve summoned the courage to try yoga, but you’re not quite sure what to bring to, or expect from, your first class. So we’ve gotten tips from two yoga instructors — Irene Pappas (@FitQueenIrene on Instagram) and Ahmed JabaliNash (@yogiman_83) — to help you survive and thrive in your first session. Here are their tips:
DO SOME RESEARCH >> A quick Google and/or Yelp search can help you identify a yoga style, studio and teacher that best match your fitness regimen and goals. Teacher and instructor bios online also can be helpful. “For beginners, I’d recommend finding something that is touted as a beginner’s yoga class or a Hatha-style class that moves at a slower pace,” Pappas advises. “If you’re an athlete, you might enjoy a Vinyasa, Rocket or Ashtanga class,” Jabali-Nash adds.
If online sleuthing doesn’t do the job, consider asking friends who practice yoga for their studio recommendations. Better yet, ask them to join you for your first class to help calm your jitters. And keep in mind that many studios offer complimentary classes and mats for first-timers, so check online or call ahead to see what’s available.
KEEP AN OPEN MIND >> Getting on the mat for your first class can be intimidating, and that’s OK. Try to channel your nervous energy into enthusiasm. Avoid having expectations of either your body or the class, Pappas suggests.
“The most important thing is (to) ... show up for the experience,” she adds. Everyone starts as a beginner, and although trying a new fitness regimen can be scary, it also can be rewarding.
GO EARLY >> On your first visit, the studio will probably ask you to set up an account and fill out a waiver, so plan to arrive 15 minutes before class. Some classes won’t allow people who arrive late to come in. If you want extra assistance or have a pre-existing injury, let your instructor know ahead of class. Alternatively, if you would prefer to skip hands-on body adjustments, also mention that to your instructor before class, suggests Jabali-Nash.
DRESS THE PART >> Opt for athletic clothing that makes you feel comfortable and confident. “You can be sitting inside a posture for five, seven, 10 minutes, so you want something that’s flexible. You don’t want something that will chafe or pinch,” Jabali-Nash says. “Don’t try to be sexy!”
Wear sweat-absorbing microfiber, or yoga leggings or shorts with some elasticity. Also, be sure to check and abide by the studio’s dress code. Avoid seethrough leggings and super-short or super-loose shorts. Try bending, or better yet practice stretching, in front of the mirror before class. ESSENTIALS TO BRING >> Jabali-Nash suggests that beginners pack a mat (if one is not provided by the studio), a towel, deodorant, drinking water and a change of clothes. Avoid lotion and makeup, and stay hydrated before and after class to avoid achy muscles. Most of all, bring a positive attitude.
LET GO OF SELF-JUDGMENT
>> Although envy is very unyogi-like, it can surface in a room full of yoga practitioners of various skill levels. Jabali-Nash encourages students to feel inspired, rather than intimidated, by their peers.
“You don’t know the person’s journey on the mat beside you,” he says. “At the end of the day, you’re here for yourself and your growth. Be patient with yourself, and don’t have expectations of what you should get ... from the class.”
Pappas says, “Don’t get too attached to the good or the bad. When I achieve a hard pose, I don’t get too high on it. And when I can’t achieve the pose, I don’t get too low on that either . ... Everything is changing, and every day is different.”
DON’T BE AFRAID OF FALLING >> There is a likelihood
that you will teeter and possibly fall during your first class. That’s normal. “Like a baby bird coming out of its nest, you’re not going to fly your first time,” says Jabali-Nash. Take a deep breath, get back up and, when you’re ready, follow the teacher’s lead and get back into position.
Making mistakes is part of the benefit of taking a class at a studio with a certified instructor, who can help you find the safest, easiest way to accomplish the desired poses without stress or injury. “This is a safe space for you to be yourself and try out new things,” Jabali-Nash says.
BE PATIENT WITH YOURSELF >> Attempting a new workout regimen can be confusing, challenging and frustrating. “It takes ... practice to be able to do these things,” Pappas says. And remember that getting comfortable with the practice and the poses is a process.
“I’ll ask students in their first class, ‘Is it painful or ... uncomfortable for you?’ ” says Jabali-Nash. Often “It’s just the feeling of discomfort from trying something new and different.”
COME BACK AGAIN >> Was the first class not your scene? Try a different studio or style of yoga before calling it quits. Jabali-Nash tried Bikram yoga for his first class but found that what he really wanted was Rocket yoga two years later. “We’re all constantly learning, and that’s the beautiful part about it,” he says. “It’s a journey.”
Pappas says, “You’re not going to see significant changes unless yoga becomes a consistent part of your life.”