How To Start Yoga: 6 Tips to get you on the mat
I’ll never forget my first yoga class. I was an awkward, overweight 17-year-old with bad knees and worse self-esteem. A new hot studio had opened right by my high school, and a friend of mine and I decided to give it a shot. I remember walking into the balmy entryway and being greeted by a glistening, sculpted woman who could probably hold a plank longer than I could hold a train of thought. As we hid with our mats at the back of the room, I was already making excuses in my head about why I wouldn’t be able to come back- “I’d rather work out on my own.” “My degenerative menisci can’t handle this.” “These classes don’t fit with my schedule.” - not one of which being the truth: “I’m afraid of failing.”
But class started and I didn’t fail. I certainly didn’t belong on the cover of Yoga Journal, but I hung in there, following along with the verbal cues and watching the other students in the room as they twisted their bodies into beautiful shapes. When class ended, I signed up for an unlimited first month, willing myself to become stronger, healthier, and to be able to master some of the unreal poses that I saw in that first class.
When I walked into my first class, I never imagined that I’d be where I am today. I get questions and comments all the time about my yoga practice, often hearing “How do I even get started?” Here are some tips to get the ball rollin’ and have you yogin’ like there’s no tomorrow.
1. Find a Beginners Workshop
When you’re first starting out, there’s nothing quite as valuable as having a professional guide you through some basic poses. Beginners workshops are a great place to start because they take the time to break down each pose, getting into the nitty-gritty to create the best foundation to allow your practice to grow. Rather than baptism by fire and trying to keep up in a class with no prior knowledge, a workshop allows you to slow it down, ask questions, and really feel what each pose is supposed to feel like. And seriously, don’t be afraid to ask questions! Even your teacher was a newbie once, and they’re trained and equipped to answer any questions you may have about to keep you safe and excited to grow as a student.
2. Explore Different Classes, Styles, Studios, and Instructors
Don’t assume that because you disliked one yoga class at the YMCA in 2006 that yoga is not for you. Yoga comes in so many different styles, from flowing, high-energy vinyasa classes to restorative classes that take place entirely on the ground (and just about everything in between). Finding a good yoga fit is so essential in developing a strong practice; if you don’t feel comfortable with a studio, instructor, or class, it will impact your experience.
Like any good investment, it may take a little shopping around to weed out what you do and do not like. Some people prefer music during their classes while others prefer silence. Some like a 105* Bikram experience while some would rather practice in a calmer, cooler environment. The possibilities are nearly endless; take the time to explore and find what works best for you and your body.
3. Know What You Need
Now that you’re exploring every yoga studio in your town, make sure you come prepared for class. The last thing you want is something as simple as your outfit to throw you off the rails. Wear soft, movable clothing to stay comfortable during your practice. I prefer to wear a tighter top to avoid my pasty, pasty midsection making an appearance every time I forward fold (ProTip: when buying tops, do a couple poses that bring your head below your hips in the changing room. Downward Dog is a great tester to see how well a top will stay in place!) Whatever makes you comfortable, wear something that won’t prohibit you from bending forward, reaching your arms overhead, or lunging. Leave your shoes and socks at the door; there’s no need for them.
Most studios have mats to borrow or rent and props (such as blankets, blocks, and straps) to use. As you get further in your practice, it’s worth investing in a hardier mat that will stand the test of time. Use your beginner’s curiosity to explore different brands of mats, ask your instructors or even other yogis before or after class- most people love to talk about their preferred brands (so long as you don’t interrupt any meditation). Personally, I use The Mat from Lululemon and I really like it. It has a good grip that keeps me from slipping around during class. It’s definitely worth getting reviews from others or online before diving in- some mats are quite a bit more expensive than others and it’s crucial to your wallet and peace of mind to know what you’re getting ahead of time.
4. Scour the Internet
Be it from finances or scheduling, I understand that going to classes is not always the most accessible option for everyone. Luckily, we have unlimited access to tutorials and home practices via the power of the Internet. If you’r feeling overwhelmed with choices, Yoga with Adriene is an awesome starting point. She speaks to the postures really well to allow you to both watch and listen to find better alignment in your poses. She has a ton of different videos for everything from 5-Minute Morning Yoga to Power Yoga to Yoga for Heartbreak. Here’s her Yoga for Complete Beginners flow.
Just like in-person classes, tutorial videos all have their own lil somethin’ somethin’ to offer. If Adriene’s not your jam, simply try searching “Yoga for Beginners” in YouTube and see what you find!
5. Trust Yourself
Nobody knows your body like you do. It’s important, especially in the beginning, to listen to your body over your ego. If the teacher calls a pose that causes shooting pain, numbness, or tingling, back out of it right away. There’s no shame in asking for a modification to help you access the intended muscles while keeping yourself safe. Remember: there’s a difference between discomfort and pain. Feeling a deep stretch or shaky quads on a long hold are the good kind of discomfort where changes and strengthening start happening. Feeling stabbing, shooting, radiating or swelling point to a deeper problem and can lead to more serious injuries if ignored. Finding the balance is paramount in developing your safe, yet strong practice.
Note: If you have any injuries that may impair your practice, let your instructor know ahead of time so that they know how to best tend to your yoga needs.
6. Cut Yourself Some Slack!
As you start your yoga journey, remember that it’s a new endeavor. Try to remember the first time you drove a car- you didn’t just hop behind the wheel of your mom’s station wagon and drive across the country. Any time you work towards building a new skill, the first few or 100 times can be challenging and frustrating. But, with every new effort you make, the closer you get to mastering it. Rome wasn’t built in a day, and neither will be your strong, personal practice.
Well, what are you waiting for? Get out there and yog!
