1. Choose the right class.
There are many different yoga classes and formats to choose from. These include online live and pre-recorded classes, as well as in-person classes. There are also many different styles of yoga to choose from. These include everything from chair yoga ,or limited mobility yoga, to power yoga and hot yoga options. The first key to feeling comfortable in a class is choosing the right level and style. Everyone starts somewhere, so don't be afraid to take an introductory class series, or workshop. Jumping into a class only because it happens to be at a good time slot for your schedule is probably not the best way to pick a class. I once had a few ladies come to my Advanced Power Yoga II class, when I was teaching at a gym, who had never done yoga before. They walked in 15 minutes late and rolled out a mat and began to look around trying to emulate those in the class, many of whom had been coming for several years. When we started doing inversions they laughed and yelled "what is this, stand on your head yoga??!!" They then left the class early. Needless to say, they did not have a good experience and they likely did not try yoga again for some time. This could have been avoided if they took some time to read the class description and decide if it fit their needs or desires. Similarly, if you are someone who enjoys a lot of movement and wants to feel like you "worked out" when you go to yoga, a gentle yoga or yin class (which involves fewer movements held over longer periods of time, and can certainly be a workout) may not be for you. I remember when I took my first yoga class in high school and I was so bored I didn't try yoga again for years- at the time I had not cultivated any meditation skills to allow myself to enjoy something that is slower paced (I now really enjoy yin classes and find them to be a great way to balance my other activities).
2. Go early.
Get to class early and introduce yourself. Let the instructor know if you have done some yoga, or none, and if you have any injuries you are working with. The instructor will appreciate this, and keep this in mind. The instructor may give you specific modifications. Getting there early also ensures you will have a space where you can adequately see the instructor demonstrating a pose and see others in the class who you might be able to follow if you are unsure of a pose. This goes for online live classes as well. Generally, the instructor will get online a few minutes early to meet new participants and check in with other participants.
3. Don't compare yourself to those around you.
Looking at others in class is natural. It can also be helpful to get a good visual example of where you are going with a pose, or different options for a pose. But don't confuse looking at others with comparing yourself with others. If you are beginning, or coming back to yoga or physical activity after some time away, it can be very discouraging to compare yourself. I always tell people in my classes, the person next to them may have been practicing yoga for 20 years or might be another yoga instructor, and it isn't fair to themselves to expect the same on their first day, first week, or even first year of class. Also, yoga was never meant to be a competitive sport. It is not about comparing yourself. Practicing in a group setting can add to the connectivity aspect of yoga, but remember that this is your personal journey and no one's yoga journey is like yours. Everyone has a different body, different abilities, and we all learn at different rates. All of those things are okay.
4. Use modifications.
Generally in a yoga class, the instructor will show some modifications for poses. Yoga is unlike some group exercise classes that place an emphasis on doing things uniformly. If that is the mindset you are coming from, know that yoga is different. Don't be shy about taking modifications. Sometimes we let our egos get ahead of us and we force ourselves into a pose our bodies just aren't ready for. I am guilty of doing this same thing. If we do this, however, we risk injury. We are also teaching our muscles the pose incorrectly which will, later on, make the pose or advanced versions of the pose more difficult because our bodies were never taught the correct way to hold our muscles. Similarly, we may not get the benefit of a pose if we aren't actually in the pose, albeit a modified version of the pose. Yoga places a large emphasis on alignment. You may hear that word a lot in your class. Correct alignment means your bones are stacked over each other properly, which will allow you to both get stronger and to avoid injury.
“In the beginner’s mind there are many possibilities, but in the expert’s there are few” ― Shunryu Suzuki
5. Relax and enjoy.
Try not to get so caught up in doing things 'right' that you forget to relax and enjoy the process. After all, you've made the decision to get on your mat and that is a huge step. This is the beginning of a new chapter and you should be proud for taking that step. Yoga has great benefits of reducing stress. Allow yourself the space to leave your worries at the door and be present on your mat.
With those tips, you should have a successful first class. Good luck to you and congratulations on beginning your yoga journey.
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