Are you wondering whether to take a yoga class? Are you unsure? Unsure what to bring or what to wear?
I invite you to read the short guide and get on the mat!
There's a wealth of information online about yoga for beginners. Many people who want to start their yoga journey don't know how to go about it.
Let me give you some advice from a practitioner.
Before you begin:
1. Every good yoga teacher should discuss any health issues with you before your first class – not only those related to your musculoskeletal system, but also information about previous eye surgeries, labyrinth problems, etc. A good yoga school may give you a health form to fill out. This is important, don't ignore it – it's for your own good! Don't hide any illnesses or ailments – yoga practice is meant to be enjoyable, not painful.
2. Outfit – Don't buy a new outfit to start with; use what you have in your closet – pants/leggings, a T-shirt. Over time, you'll see what suits you. After the first class, I knew sweatpants weren't right for me, so I chose long leggings – stretchy, not restrictive. I usually wear a thin, long-sleeved top over the top – this works well at the beginning of meditation and at the end for relaxation. In the summer, the outfit shortens – the leggings are shorter, as are the sleeves of the T-shirt. Depending on the type of yoga the teacher will be presenting, they may tell you
, that shorts are mandatory - this is also good, because yoga for beginners is the stage in which you learn to tense your muscles, and good footwork is the key to many standing poses, and shorts better expose any possible mistakes.
3. Footwear – or rather, the lack thereof. Forget about buying any fancy footwear. Yoga is practiced barefoot. You have to feel it from the start. Socks restrict some movements, make others impossible. Sure, they make some asanas easier, but it's a road to nowhere. Let your feet practice barefoot, learn them and their function. This is also fundamental to yoga.
4. Mat – Don't worry about the mat at first. You'll definitely receive a mat and a training kit during classes. Practice first on what the school offers. Mats vary, and only after gaining experience will you see what you need or what your current mat is lacking. After a few classes, I realized I was slipping through the mat. I bought a rubber mat with a linen blend to try it out, and it's perfect for me, but that doesn't mean it will be right for you. It's a bit like mascara – every woman has to find her perfect match :)
5. Yoga for beginners – the type of exercise you should sign up for. Don't choose one at the beginning
exercises such as: general yoga, yoga for advanced users. Yoga classes for beginners are primarily intended for the teacher to explain in detail how to perform a given pose.
, How to position your feet, hands, etc. is the foundation. Once you learn this, you can change classes, but practice beginner yoga for at least the first 6 months.There's nothing offensive about you taking classes for beginners, everyone was a beginner at some point, right?
6. Books and video tutorials Forget about them. You won't learn yoga and correct postures by reading books or watching videos. It's crucial to align many very small elements in your body to feel comfortable in the pose and avoid injury. A book or video won't correct your posture or tell you what you're doing wrong. Attend the first few classes at a school, and then incorporate the books and videos into your practice.
On the mat:
1. Patience and perseverance – Forget about Instagram-worthy poses. Many spectacular poses are ones that take years to master. Yoga won't be like that at first. No way. Set a goal for yourself, but after a few classes, you'll see how much work you still have to do. Try to perfect simple poses, and then increasingly difficult ones won't be a challenge. Put your heart and soul into even the simplest movements, learn about yourself and your body. Many poses that seem simple aren't, and spectacular ones are sometimes easier than you think, but you need to know the basics to progress. Don't try to force yourself past this stage.
2. Performing positions according to your abilities During class, don't try to be like someone else on the mat next to you. You should feel comfortable in the positions. Of course, you'll feel your muscles working, but if you feel pain, that's a bad sign. If a certain position, such as a sitting one, is uncomfortable, use support (ankles, blankets, etc.) and adapt it to your needs. Everyone has a different build, different predispositions, and different abilities on a given day – don't demand more from your body than it can offer you today. This could result in injury. Listen to your body.
3. Teacher – this is your guide. Listen and observe carefully. Rely on their experience. Ask them if you have any doubts. You're learning, after all, you have the right to be unsure. There are several yoga practices (i.e., schools). You won't always find the perfect one for you. The same goes for teachers. Don't be discouraged if one teacher doesn't suit you. Change classes. You're sure to find the perfect yoga practice and teacher for you.
4. Focusing Yoga is time just for you. Try to be 100% in practice, close to your body. Listen to it. Don't think about what you have to do tomorrow, what to buy for dinner. I know, it's very difficult. And it doesn't come immediately. But yoga teaches us balance, not just the physical kind. Submit to the classes and the teacher's instructions. Of course, put your phone on silent.
5. Joy Don't forget that yoga practice is meant to be enjoyable. Celebrate even the smallest progress—raising your hands a centimeter further or deepening your bend. Your body is truly amazing, and you may not know its capabilities.
6. Breath – this is the king of yoga. It controls everything. It allows you to relax or stimulate. It also soothes tense areas. And it's a very difficult art. Don't be discouraged if you don't breathe like a yogi with several years of experience.Many factors contribute to good breathing, and at the beginning, you just need to remember it. :) Often, at the beginning, when the poses are demanding, students forget about breathing because they're so focused on the poses. Try to focus on breathing from the very beginning—you'll see how much it helps!
Look around for a yoga studio in your area. Often, the first class is free or at a discounted price. Bring a friend to the mat and see how much yoga can do for you. Give it a try!
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Paulina Kostanek, yoga teacher, Yoga Workshop
