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First yoga class? Here’s what to know

Experts share tips on how to get most out of experience

By Megan McDonough, The Washington Post
Published: June 21, 2017, 6:00am

So you’ve summoned the courage to try yoga — congrats! — but you aren’t quite sure what to bring to, or expect from, your first class. Don’t fret. We got tips from two yoga instructors, Irene Pappas (FitQueenIrene on Instagram) and Ahmed Jabali-Nash (yogiman–83), to help you survive and thrive in your first session.

Do your research: A quick Google and/or Yelp search can help you identify a yoga style, studio and teacher that best fits your fitness regimen and goals. Teacher and instructor bios online can also be helpful.

“For beginners, I’d recommend finding something that is touted as a beginner’s yoga class or a hatha-style class that moves at a slower pace,” Pappas advises. “If you’re an athlete, you might enjoy a vinyasa, Rocket or ashtanga class,” Jabali-Nash adds.

If online sleuthing doesn’t do the job, consider asking friends who practice yoga for their studio recommendations. Better yet, ask them to join you for your first class to help calm your jitters.

Keep in mind that many studios offer complimentary classes and mats for first-timers, so check online or call ahead to see what’s available.

Keep an open mind: Showing up on the mat for your first class can be intimidating, and that’s OK. Try to channel your nerves into enthusiasm and remember to stay open-minded. Avoid having “built-up” expectations of either your body or the class, Pappas suggests.

Come early and prepared: For your first visit, the studio will probably ask you to set up an account and fill out a waiver, so plan to arrive 15 minutes before class. Some classes won’t allow late attendees, so get there on time. If you want extra assistance or have a pre-existing injury, let your instructor know ahead of class. Alternatively, if you would prefer to skip hands-on body adjustments, let your instructor know before class to avoid any discomfort, Jabali-Nash says.

Dress the part: Opt for athletic clothing that makes you feel confident and comfortable. “You can be sitting inside a posture for five, seven, 10 minutes, so you want something that’s flexible. You don’t want something that will chafe or pinch,” Jabali-Nash says. “Don’t try to be sexy!”

Sweat-absorbing microfiber, or yoga leggings or shorts with some elasticity to be supportive, is a good idea. Also, be sure to check and abide by the studio’s dress code.

Bring the essentials: Jabali-Nash advises beginners to pack a mat (if one is not provided by the studio), a towel, deodorant, water and a change of clothes. Avoid lotion and makeup and try to stay hydrated before and after class to avoid achy muscles. Most of all, bring a positive attitude and an open mind.

Let go of self-judgment: Although envy is very un-yogi-like, it happens, and it’s normal to feel that way during your first class. It’s daunting being in a room full of yoga practitioners of various skill levels. But Jabali-Nash encourages students to feel inspired, rather than intimidated, by their peers.

“You don’t know the person’s journey on the mat beside you,” he says. “At the end of the day, you’re here for yourself and your growth. Be patient with yourself, and don’t have expectations of what you should get, or will get, from the class.”

Don’t be afraid of falling: There is a high likelihood that you will teeter and totter and possibly fall during your first class. That’s normal. “Like a baby bird coming out of its nest, you’re not going to fly your first time,” Jabali-Nash says. Take a deep breath, get back up, and, when you’re ready, follow the teacher’s lead and get back into position.

Be patient with yourself: Attempting a new workout regimen can be confusing, challenging and downright frustrating. “It takes so much practice to be able to do these things,” Pappas says.

Remember that getting comfortable with the practice and the poses is a process. Be at ease with yourself, don’t force things and remember to stay patient, he adds.

Stay for, and enjoy, Savasana: Savasana, also known as the corpse pose, is a relaxing position usually saved until the end of class. It is considered one of the most important and restorative postures in the practice. Although it’s tempting to get up and leave, use the pose as an opportunity to rest your body and chattering mind before returning to the outside world.

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