What to expect in your first yoga class

It may be your first, but we’re sure it won’t be your last!

WHAT TO EXPECT IN YOUR FIRST YOGA CLASS 

You have heard all about the benefits of yoga, and looked into the different styles of practice. Now, you’ve taken the plunge and signed up for your first class. Congratulations! 

The good news is you have already done the hardest part. You have made the decision to show up. Now, let’s walk through what you can expect in your first class. 

In this article you will find all you need to know about: 

• Getting set up 

• Beginning class 

• Common Terms

• Common Poses 

• What Comes next 

GETTING SET UP

As you walk in, you’ll be greeted by whomever is working the front desk. We have a no shoes policy in the studio, so kindly place your shoes to the right of the door. Our staff is there to help you, so someone will walk you into the studio and show you where to set up. You will need a mat, which we are happy to provide, and you will have your pick of props as you walk in. 

Yoga props help make all poses accessible, no matter your fitness level

Props include: 

• Blocks - these help bring the floor to you. Think: bending over your legs and can’t quite touch the ground. It is always better to use a block in order to achieve the correct form in a pose, rather than force anything that will cause you to move in awkward ways or possibly lead to injury. Listen for the prompts from the teacher for when to grab hold of a block to aid you in your practice. 

• Straps - these are long fabric straps used to extend your reach. Imagine you are seated on the floor with your legs out in front of you and are asked to reach for your toes. You can wrap a strap around the soles of your feet and hold the ends to get the benefit of reaching your toes, without actually having the flexibility to do so. 

• Bolsters - Bolsters are long pillows that can add cushion and space for your body. Many yoga classes begin in an easy seat with your legs crossed in front of you. Placing a bolster underneath your seat will help elevate your hips above your knees, allowing for a more comfortable position. Bolsters are also one of our favorite ways to ease into the final resting pose of class, they can be placed under your knees to bring relief to the lower back, or along your spine to open up your chest. Bolsters are also a favorite tool used in many Yin practices. Your teacher will remind you if these are required before class. 

• Wedges - we love this tool for people with tight calves or hamstrings. This wedge will go under your heels for positions like downward facing dog, where it can be hard to get your heels to the ground. 

• Blankets - blankets can be used similar to bolsters under your seat to elevate your hips in a seated position, or under your knees to relieve pressure. Blankets are also great tools in your final resting pose (Savasana). They can be used as a pillow, rolled up under the knees, or placed on top of your abdomen to ground you into your mat. 

It’s very important to remember Yoga is not about forcing your body into uncomfortable positions. Props help maintain form and improve your practice overall.  

BEGINNING CLASS 

Now that you are set up, take a moment to settle in. The studio is a calm and welcoming space, but do not be intimidated and mistake it for a silent zone. If you have any questions, or simply want to greet your teacher or other students in the room, you are more than welcome to do so. 

Your teacher will welcome you to the class, and tell you when it is time to begin. Yoga is about so much more than the physical exercise, so you may be prompted to close your eyes and take a few deep breaths to try to clear your mind before you start moving. This time is for you, so try to let thoughts of to-do lists, work, family obligations and outside life melt away for the duration of class. Connect with your breath and your movement and soak up the clarity that comes with this mental break. 

COMMON TERMS 

The practice of yoga comes from India, and the ancient yogic texts are written in Sanskrit. Your teacher may introduce you to some of the Sanskrit names of poses, in addition to using their English counterparts. Some common Sanskrit terms you can expect to hear are: 

• Yoga - The practice itself is a Sanskrit term that stands for “union.” Yoga is the union of the mind, body and soul 

• Namaste (Nah-mah-stay) - You may hear this as a greeting or as a closing to your practice, with hands held together in prayer position. The word is a common gesture of hello or respect in India and is roughly translated as “I bow to you ”or “the light in me sees the light in you”

• Tadasana (tah-DAHS-uh-nuh) - Mountain pose. This is performed by standing at the top of your mat grounding through your feet and lifting through your head with your arms at your side. 

• Chaturanga Dandasana (chah-tuur-ANGH-uhdahn-DAHS-uh-nuh) - you may have seen yogis moving through vinyasas by lowering halfway to the ground before pushing up into a backbend. This common movement is often referred to as “chaturanga,” and can be cued in class, but is a much harder pose than it may seem. A more accessible version of this is to lower your knees, chest and chin all the way to the floor before pushing up into a backbend. Your teacher will offer modifications and options as you practice. 

• Savasana (shah-VAHS-uh-nuh) - corpse pose. This is the final pose of every yoga class. You come into this pose by lying on the ground with arms and legs extended. Although it seems simple, the goal of Savasana is to find stillness in both the body and the mind, making it one of the toughest poses of all! 

COMMON POSES

Each yoga teacher is different, and so is each class. So although we cannot tell you exactly what poses you will move through, here are some common ones you might see. 

• Tadasana - Mountain pose. Performed by standing at the top of your mat, grounding through your feet and rising through the top of the head with arms at your side. 

• Child’s Pose - Performed by placing your knees wide on your mat, toes touching behind them, sinking your seat towards your heels, and folding forward with arms reaching out on the mat in front of you.

• Cobra - This basic backbend position is performed by pressing your pelvis and legs into the mat, placing palms below shoulders and lifting the chest

• Downward Facing Dog - performed by raising your hips to the ceiling, and lengthening your torso with palms on the floor, pressing the chest towards your knees, and eventually trying to straighten the legs 

• Warrior II - a wide leg standing pose where your front toes are pointing to the front of the mat, and your back foot is at a 45 degree angle behind you. Your front heel should draw a line to the middle of your back foot. Torso is long and lifted, and arms are lifted out to your sides. Your gaze should rest over the middle finger on your front hand. 

• Savasana - The final resting pose, or corpse pose. This pose is performed by lying on the ground with legs and arms extended. You may use props to make yourself more comfortable, such as placing a bolster or blanket under your knees. 
  

WHAT COMES NEXT 

At the end of your practice, you should be feeling much different than when you started. Whether it was an invigorating class that left you energized, or a grounding and calming class that created a sense of peace, notice how you changed from when you first arrived. 

Whether you found the class challenging or moved through the poses with ease, each time you step on the mat will be different. Thank yourself for showing up. 

We are sure after your first class you will be racing to your next one! Hopefully you have signed up for your first two weeks of classes, and will have tons of options to explore. Always feel free to ask the front desk about upcoming classes, or check out the schedule HERE. 

Yoga is a lifelong journey, and we are so excited for you to start yours. 


Namaste