What to Expect at Your First Yoga Class
If you’ve never been to a yoga class before, or maybe haven’t been in a while, you might be wondering what to expect at your first class. What sort of gear will you need? And what if you can’t fold in half like the person next to you? Here we’ll go over some of the basic attire and etiquette of yoga studios so you feel prepared to get on your mat and start practicing.
Choosing a Class
Price
The cost of a yoga class can vary quite dramatically, depending on the location and size of the studio, experience of the teacher, and many other variables. I’ve seen prices as low as £5.50 per class in Cheshire, as much as £18 for a class in the Lake District, and everything in between. Many studios offer intro deals when you first sign up or package discounts when you buy a set of classes. Some studios operate on a membership scheme where a monthly fee allows you to take as many classes as you like, others work on a pay as you go basis. If cost is a concern for you, there may be community or karma classes available at a discounted or “pay what you can” price. Contact the studio to find out specifically what they charge for classes or check their website.
Duration
Most yoga classes last about 60-75 minutes, but could range from 30-90 minutes. Yoga workshops might be 1-4 hours or longer. Again, contact the studio or check their website for specific information.
Type of Yoga
There are many types of yoga and the styles can vary quite widely. Some are passive, slow, relaxing styles, others are active, fast-paced, and energising. Some follow traditional patterns, others have a modern fusion feel, some include chants and meditation, while others focus more on the physical practice. Each style of yoga has its own history and its own focus, and there’s a type for just about everybody.
The degree of challenge depends on the style and the individual teacher, as well as the level you choose. Many styles have both beginner and advanced classes or levels 1, 2 & 3. For a more vigorous class, try Ashtanga, Jivamukti, Vinyasa Flow, or Power yoga. If you’ve never done yoga before or are unsure of your fitness level, start out with a beginners class in a gentler style such as Hatha or perhaps a deeply relaxing Restorative class.
Yoga is only as hard or as easy as you make it, and there are modifications for every pose! If a pose is too much for you, try an easier version. The instructor will be able to help you find one that works for you, or use props such as blocks and straps to assist in the pose. There’s no need to do the full thing until you feel ready.
Student Specification
Yoga is an extremely versatile system and can provide benefits for every walk of life and condition. If you prefer to practice only amongst your own gender, it is possible to find women-only and sometimes men-only classes. Depending on where you live, you might find yoga classes for children, teenagers, over-50’s, pre-natal, post-natal and pregnant women, gay men or women, runners, sufferers of depression, cancer, anorexia, insomnia, and just about anything else you can think of. If the type of class you’re looking for is not offered in your area, ask your studio owner if they would consider adding one to their schedule or perhaps hosting a workshop.
What to Wear
This will depend somewhat on the type of yoga you’re going to. For any yoga class the basics will be a top, pants or shorts, underwear, and a sports bra for women. Pretty simple! Now just a few more things to consider when choosing your pieces.
Top - Your top should be light and comfortable - short sleeves or a tank top are a good idea - something that allows you to move freely, but won’t be so loose that it gets in the way. Black and earth tones are classic. Bright colours are usually fine, but try to avoid big logos and graphic prints which can be distracting to fellow students.
Bottoms - Find some leggings or shorts that are snug-fitting and stretchy - check to make sure they’re not too see-through when you bend over! There are loads of yoga pants on the market and most sports shops will carry a variety of styles. Whatever style you choose - looser, tighter, full length, 3/4 length, or short - depends partly on the type of yoga you’re doing, but it’s mostly just your personal preference. If you’re doing hot yoga, it might be tempting to wear shorts, but keep in mind that sweaty skin is slippery and might make some balancing poses more difficult. Choosing a 3/4 length pant will allow a bit of breeze around your ankles, but also give more dry grip area to work with.
Sports Bra - Generally any sports bra will do. You may find it more comfortable if it has a little padding. In some hot yoga classes students might remove their tops and, if female, wear only a sports bra. If you think you might want to join in on this, just make sure it’s a bra you’d be comfortable wearing on its own.
Knickers - Wear comfortable underwear, since thongs and lacy undies tend to ride up...
If you’re going to an energetic vinyasa or power yoga or hot yoga class, you’ll want fairly tight-fitting sports clothes in a sweat-wicking fabric. If it’s a gentler style like hatha, yin, or restorative, you may want slightly looser fitting clothes and you won’t need to worry as much about their wicking properties. You might like to bring a jumper and socks for svasana, the relaxation part at the end of class, since whatever heat you build up over the class will start to dissipate and you may get chilled.
What to Bring
Water Bottle - A sports-style cap is great so you don’t have to fuss with undoing the top. About 500mL or 1L will do. Try to bring a sturdy reusable bottle, as the crinkling plastic of disposable ones can be disruptive.
Yoga Mat - Likely will be provided by the studio, but not necessarily. The studio may or may not charge a rental fee for mats or towels. Best to check before you go. If you’d like to buy your own, you can find them in most sports shops or online, ranging anywhere from £10-80. The cheapest ones are usually cheap for a reason and I wouldn’t generally recommend them. Going for a midrange, maybe £20-30, should be fine and will last you at least a few years.
Mat Bag - To carry your rolled up mat to class. I picked up a sturdy one at Decathlon for about £10, and it’s got a handy pocket for my wallet and keys. Perfect!
Mat Towel - These tend only to be used in hot yoga where sweaty mats can get very slippery! The towels are made of a smooth absorbent cloth and usually have a grippy pattern on one side so it doesn’t slide around on your mat. Like the mats, the studio might have mat towels available for hire. Best to check first. To get your own towel might cost about £10 - 40, but will probably be worth the investment if you’re going to become a regular at hot yoga.
Shower Toiletries - Some yoga studios, mainly hot ones, have shower facilities available. If this is the case, you may want to bring a bath towel and soap to rinse off afterwards.
When You Arrive
First thing to do is remove your shoes. Nearly all studios have a no shoes policy, partly for cleanliness and partly out of respect for the studio and it’s students. Introduce yourself to the front desk staff or the yoga teacher and explain that it’s your first time (or it’s been a long time since) doing yoga. You will likely be asked to fill out a form with your contact details, emergency contact information, and any other relevant medical history, including previous injuries. Try to arrive at least 15 minutes early on your first time to allow time for this.
Turn off your phone or put it on airplane mode. The best thing is to leave it in a locker in the change room. If you must have it with you, put it on full silent - no buzzing or flashing lights. If you need to be able to answer it, say if you’re a doctor on call, let the teacher know this before the start of class.
Most studios will have separate changing areas for men and women, but some have a co-ed area with individual changing stalls, some might have just a toilet. If this is a concern for you, contact the studio to see what arrangement they have. Maybe for your first class you might arrive already wearing your yoga clothes, perhaps under a tracksuit, until you know what facilities are available.
During Class
To Begin
What actually happens during class, again, will depend somewhat on the type of yoga you go to. You might start the class lying on your back in svasana, sitting in a cross-legged position, or maybe standing. The teacher will announce the start of class and let you know how to begin. Most teachers will verbally instruct how to move into every posture and demonstrate a few of them. Some teachers demonstrate all through the class. Eventually you’ll become familiar with the postures and their verbal cues, but for the first few months watch the other students to see how the cues translate into physical postures. You may want to choose a spot towards the back of the class to give you a good view of what the others are doing. Keep in mind that you're watching the others just to get an idea of what sort of posture you’re attempting, you don’t need to look exactly like them!
Go Easy on Yourself, Don’t Compare
Try to avoid comparing yourself with other students. Remember that some of them may have been practicing for a while and will have developed abilities over time. Another point is that some bodies are proportioned in a way that makes certain postures easier for them than for others. Stay focused on your own body, aware of how each posture makes it feel, and go only as far as you’re able and comfortable in the moment. Sensation is good - you should feel like you’re doing something - but you should never be in pain. Eventually you’ll become familiar with this distinction between sensation and pain, and you’ll get to know the “edge” between them. But while you’re starting out, gently ease your way into every posture and don’t be overly concerned with what it looks like.
Yoga is never a competition, even with yourself, so while your teacher may encourage you to push a little further or hold a little longer, the most important thing is always to listen to your own body. You should never be made to feel ashamed or embarrassed for coming out of a pose early or choosing an easier version. In fact, you should never be made to feel embarrassed or ashamed about anything during any yoga class. Your yoga class should be a safe space; your journey is personal, and good studios, good teachers and students will respect and support that.
Adjustments
Some teachers - but not all - give physical adjustments during class. Don’t worry, adjustments aren’t a criticism and don’t necessarily mean you’re doing anything wrong; don’t take it personally. Teachers give adjustments to help you get a little more aligned, go deeper into a posture, or sometimes just to relax more fully. And they can feel really good!
Adjustments can be very light or quite hands on, and some may involve contact in areas such as the upper chest or lower back. Receiving an adjustment can sometimes be a sensual experience, but should never be sexual.
If you don’t want adjustments for whatever reason just let the teacher know, either before class or at the time. Don’t be afraid to speak up! Just as you wouldn’t take an adjustment personally, your teacher shouldn’t take a refusal personally either.
Get Yoga-ing
So there you have it, all the basics for your first class. The main thing is to keep an open mind and try not to feel intimidated. Yoga is by nature a practice in non-judgement, so don’t worry about not being good enough or not fitting in. Go, be gentle with yourself, start where you are now, and you will learn and progress along the way. Yoga is a journey, so take your first step and enjoy the adventure!
If you have any questions or comments, please leave a reply below. I read and reply to all!
Yours truly,
Cedar
