As a newcomer to yoga, it’s not uncommon to feel intimidated by the concept of taking your first group class in a studio. You may assume the other students will be seasoned practitioners who have mastered their practice, or feel self-conscious about trying unfamiliar poses in front of others. Maybe the process makes you nervous; you may be wondering: Will I need to bring a mat? What should I wear? What type of class should I try? At times, these fears can be so overpowering that they prevent individuals from trying that first yoga class at all.
When first dipping your toe into the pool of yoga, it’s important to remember that everyone starts as a beginner, and that yoga is a practice that is much more about progress than perfection. In this post, we’ll address these concerns and provide you with the basics you need to feel comfortable walking into your first class. We’ll answer questions like whether you need to bring a mat, whether shorts or leggings are best, and what to expect during savasana! We’ll also introduce some common yoga poses you’ll encounter in most classes, so keep reading to learn more!
What to Wear
Although there are a lot of cute yoga clothes out there, it is absolutely not necessary to spend $300 for a name-brand yoga outfit. The best attire for your first yoga class will be something that is comfortable and allows you to move freely. You can find inexpensive yoga clothes at a variety of stores, but chances are you already have something that would be appropriate in your closet.
Many styles of yoga incorporate twisting and bending, so form-fitting clothes are typically the best choice, unless you are taking a class with less movement, like Restorative or Yin Yoga. Leggings, bike shorts, or pants with elastic ankles are all ideal options. For a top, any fitness shirt, sports bra, or tighter tank top work just fine; they key is to avoid clothing you’ll have to constantly adjust during class.
What to Bring to Your First Yoga Class
If you don’t already have a yoga mat, many studios will have extras on hand that you can use, as well as available props like yoga blocks, bolsters, and straps. If you’re not sure, it is always a good idea to contact the studio prior to your class to confirm. If you already have your own mat and/or props, you can feel free to bring them. It’s a good idea to bring a water bottle as well. Staying hydrated before, during, and after a yoga class helps your body flush out the toxins you released during asana (the postures of yoga).
You may also find it helpful to bring an intention to your first yoga class. An intention is something you want to dedicate your practice to, or something you’d like to manifest through your practice that day. This might be something you want to let go of, like resentment or anxiety, or something you want to manifest, like clarity or peace. You can also dedicate your practice toward healing in a particular area of your life, or the life of a loved one. Setting an intention is optional, but can be a helpful anchor for your focus during class.
What to Expect
When registering for your first yoga class, pay special attention to the description and level of experience. If the class is advertised as intermediate or advanced, that means some yoga experience is helpful. A class that is listed as ‘gentle’, or ‘for all levels’ is a great place to start. There are so many different styles of yoga to choose from, and it can be overwhelming if your studio offers lots of options. Check out our blog post here for the basics on the most common types of yoga you’ll encounter when searching through schedules to sign up for a class.
Yoga classes often start out with a grounding exercise. This might be breath awareness, a body scan, or guided meditation. Some classes might incorporate pranayama, or breathing exercises, as a way to bring awareness to the breath and calm the nervous system. Then the instructor will guide students through a sequence of postures and movements based on the style of yoga or theme of the class. For a beginner-level class, instructors will offer modifications for poses that are not easily accessible to all.
The language of yoga is Sanskrit, and many instructors use traditional Sanskrit names when calling out poses. For beginners, this can be the most challenging aspect of their first few yoga classes, as they often find themselves frequently looking up at the instructor for guidance and losing focus. However, there are many common postures across all types of yoga, and we have compiled them here for easy reference. Practice a few of these poses on your own, and you’ll be ready to walk into your first yoga class with confidence!
Child’s Pose (balasana)
Child’s pose is a relaxing pose that can help relieve anxiety, and often represents a moment of rest in a yoga class. From tabletop, push back to bring your seat to rest on your calves, and bring your forehead to the mat or a block. Arms can be extended out in front of you, or resting along your sides. You can also try extended child’s pose, which is with knees wide on the mat and toes touching behind you.
Downward Dog (adho mukha shvanasana)
Downward dog is often used as a transitionary or resting pose. It is basically a full body stretch, with focus on calves, hamstrings, and shoulders. Starting in tabletop, tuck your toes and push your hips up and back. It’s important to note that the goal of downward dog is not to have perfectly straight legs or feet flat on the mat, but rather to have a flat back.
Corpse Pose (savasana)
Savasana signals the end of class, a time of restoration and integration. The instructor might play music or do a guided meditation during this time, or there may be silence. It’s often said that savasana is everyone’s favorite yoga pose, and it is the perfect time to show gratitude to yourself for rolling out your mat to practice.
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Yoga has countless benefits, and a regular practice can be life-changing. But when you’re first starting out, it can be intimidating to start at all, let alone in a studio where there are other people. No matter your hesitations or perceived limitations, you will be greeted with a welcoming and inclusive environment at Inspiring Actions. We offer classes seven days a week with a variety of options for people who are new to yoga, as well as frequent events to further your practice. Join us for one of our many beginner options at our Hudson, River Falls, or online studio.
If you’d like to dive deeper into the basics of yoga, join our next Yoga 101 Series! This 4-week series introduces the basics of yogic history and philosophy, breathwork, the chakra system, and a complete breakdown of 24 common poses. This series is perfect for the person who has never stepped foot on a mat before, and would like to establish a solid foundation of yogic knowledge. It’s also a great way to meet others who are just starting out in their yoga journey, and to become a part of our Inspiring Actions Community!
