New here? Nice to meet you! (or what to expect from a yoga class)
Taking a class at a yoga studio for the first time can elicit a few nerves. I can remember the first studio class I took over 20 years ago in Laramie, Wyoming. I had relative youth and the advantage of a buddy in tow on my side. I was still a little intimidated, though.
Turns out there was nothing to be nervous about! Doing something new - the great unknown - can make the belly flutter or the knees go weak. That’s a normal physiological response initiated by the sympathetic nervous system to keep us safe from harm. Often, overcoming that physiological response and doing the new thing, leaves us with another physiological response initiated by the central nervous system - the afterglow of serotonin release. And visiting a yoga studio for the first time is no different.
Just know that a yoga practice meets you right where you are. There is nothing you need to do to prepare for a yoga practice. Plan to wear comfortable clothes you can move in. This might be joggers, leggings, or shorts. For yoga, it’s nice to have a tank or short sleeves, as well as long sleeves (like a t-shirt, hoodie, or sweater) for the beginning and end of a class. Since yoga is practiced barefoot, you do not need special shoes. It’s nice to begin and end the practice in socks, though, so your feet don’t get chilly. Bringing a water bottle into a studio is almost always permitted. It’s best to wait for at least 90 minutes after eating to practice yoga (or to eat only very lightly before).
At your first visit, plan to arrive 10-15 minutes before the class start time so you can fill out the intake form that will ask for some contact information, your experience with yoga (it’s fine to be an absolute beginner!), and injuries or conditions that may limit you physically. The teacher will likely want to introduce themselves and show you where the bathroom is and where you can store your personal belongings at the studio. You’ll probably be asked to remove your shoes before you enter the practice space. The teacher may also suggest that you grab a variety of yoga props from a shelf or closet - like a blanket, strap, bolster, and/or blocks as you set your mat up. Most studios have props, including mats, to borrow. If you have your own mat, bring it as some studios have a rental policy (rather than a lending policy).
As you walk into the studio space, it may feel tranquil, with peaceful lighting and music. Other class participants may greet you, but they may already be quietly preparing for the class by sitting or lying down and relaxing. Some studios have mirrors on the walls for students to use to check alignment, although many studios (including Blossom) do not have mirrors because they can be distracting.
As the class begins, the teacher will probably introduce themselves again as they greet the class. The practice might start seated or lying down and by “centering.” This just means giving everyone a chance to fully arrive by quieting the mind and entering the practice intentionally. Most classes start with a gentle warm-up that might include movement of the neck, shoulders, and spine. Warm-ups can also include some core work and/or sun salutations (repetitive movement through a set of standing postures) to create heat in the body. You can expect some standing postures after that, followed by some balancing postures. The teacher may often remind you to breathe and move together, inhaling to create one type of movement and exhaling to create another. That’s because breathing intentionally aids in gaining the full physical, mental, and energetic benefits of the postures.
After standing postures, the last 20 minutes or so of a 60-minute class might include seated and supine postures, perhaps with some extending and/or twisting through the spine, and Savasana, which is almost always the final posture of a practice. Savasana (or Svasana) is Sanskrit for Corpse Pose. It is most often practiced by lying on the back with arms and legs extended and eyes closed. (There are always options to keep the eyes open and gazing softly at the ceiling and/or with a prop like a bolster or rolled blanket under the knees to take pressure off the low back.) Savasana looks like napping and should feel relaxing. Symbolically, the posture is an opportunity to leave the past behind and “reawaken” to newness in the body, mind, and spirit. You probably won’t fall asleep during this two- to 10-minute posture, but if you do, you won’t be the first person to do so!
As the teacher guides participants out of Savasana slowly, you will probably be directed to sit up slowly. Some classes end by participants bringing their hands to a prayer gesture called Anjali Mudra (Sanskrit for “offering gesture”). Anjali Mudra is not a religious practice and is not required. You can always feel free to keep your hands in your lap or resting on your knees or thighs. Some classes also end with the exchange of the word, “Namaste,” which is a Sanskrit greeting. At Blossom, we generally do not say Namaste at the end of practices. You can read more about that word and why we don’t say it at Blossom in an upcoming post.
After a practice, you may feel sleepy, calm, energized, happy, sad, or any other wide range of physical and emotional states. Most people generally feel “good,” though. Rather than a physical workout, a yoga practice is a holistic practice in wellbeing. Most people are challenged to some extent physically, but it is often more interesting to notice how you are being challenged mentally or emotionally. Once you have that self awareness, keep practicing! More awareness, opportunities for self study, and wellbeing will come with it, making the practice sustainable and easily integrated into your life.