Taking Care of Yourself in a Yoga Class

Yoga is meant to meet each individual exactly where he or she is. If you are new to yoga, there are many things you can do to make every class enjoyable and appropriate for your body and your needs.

1. Empty stomach. Come to your session with an empty stomach. Most teachers suggest eating no less than two hours before the session. However, with time you will find that the sessions are much more enjoyable and that your concentration is much better when you come with an empty stomach.

2. Stay hydrated. A glass of fresh water should be taken prior to class to enhance the release of toxins in the body that the poses promote. It is highly encouraged to also keep a bottle of water close by and sip as often as necessary during the session.

3. Leave your ambition at the door. Yoga is a practice that will keep you interested and challenged for a lifetime. There’s no need to achieve – or even try – everything the first day, week, month, or year. Each day is different, depending on what is going on in your life.

4. Give yourself permission. Take care of your own needs in class, whether that’s by taking a break, observing instead of doing, or modifying a pose to make it more comfortable. If your body is feeling particularly tired or stressed please utilize the child’s pose to focus on your breath and rest the body, and when you’re ready rejoin the class.

5. Stay mindful. Every action in yoga is intentional. Take the time to understand and approach a pose or movement at your own pace. By paying close attention to alignment and action, even challenging poses will eventually become possible and comfortable.

6. Ask for assistance. If you’re unsure whether a pose or movement is right for you, ask the teacher for help. If you have a recent injury or other special concerns, seek out a smaller, slower-paced class, so the teacher can provide more individual attention.

7. Use your breath as a guide. If you cannot breathe smoothly and deeply, you may be working too hard or at risk for injuring yourself. Safe, comfortable stretching usually deepens the breath. Appropriate effort also deepens the breath. In contrast, strain of any kind (including working too hard or pushing too hard in a stretch) is usually accompanied by shallow or forced breathing.

8. Listen to the teacher’s feedback. Individual feedback is one of the most valuable benefits of attending yoga class. We are so used to our physical habits that it often takes an observer to point out how we create stress in the body.

9. During hands-on adjustments, give the teacher feedback. Let the teacher know whether you prefer gentle or strong adjustments. If you prefer not to be adjusted, let the teacher know before class.

10. Take the best, and leave the rest. In any given class, some poses will feel good and others will not; some movements will feel exhilarating, and others won’t. Notice what feels right for your body. Force or pressure should not be used while performing asanas (postures).

11. Stay open. As you explore different classes, keep an open mind. No class or style of yoga is universally best for every person. As you build a regular practice, you may find that poses, practices, and classes that you didn’t enjoy at first will become your favorites. As your life changes, so will your practice. Always honor your needs.

12. Keep the teacher informed. Talk to your teacher if you are experiencing any physical pains or limitations. Most teachers will provide a form to gather this information during the first class. Always keep the teacher informed of any issues or concerns you may have.