|
¨ Proficiency: Are you concerned about your flexibility or lack thereof? Or
do you worry that you're new to yoga and so won't know what to do in class? Do you worry that you won't
"look good" compared to others, or that you might not be doing the postures "right"? Those
are common concerns among beginners. As your very first lesson in yoga, put all those concerns out of your
mind and just come to class! Once there, you'll see how to move your body by using your breath; you'll
realize that you're taking yoga in order to learn how to do it, not because you already know everything; and you'll
understand that yoga is NOT competitive.
¨ Attire: For women: leotards with footless tights; stretch leggings; bike shorts; workout
capri pants; t-shirts or any pullover top (no buttons, please). T-shirts and shorts are fine for men. Remember
that freedom of movement is restricted by belts and heavy or rigid material, while body alignment is obscured by over-long,
baggy, too-loose clothing, thus hampering your instructor’s ability to guide you effectively. ¨ Footwear: bare feet are essential! Contact and traction
with the floor is necessary for balance and stability, so plan to remove all foot covering before entering the main studio. ¨ Eating: don’t eat immediately before class or practicing at home. Try to finish heavy
meals at least 4 hours before coming to class. Light meals should be finished 2 hours beforehand.
Also, don’t
drink a large quantity of liquid before coming to class. ¨ Practice: try to do 10 to 15 minutes each day at first. Don’t
try to do too many postures initially: just pick one or two and reconstruct them to the best of your understanding. As you
learn more, you will be able to expand the amount of time you spend. Always approach your practice with
a relaxed and unhurried attitude. Choose a quiet location and plan to practice at a time of day when you
feel least pressured. The body is naturally stiffer in the morning, so if you prefer to practice then,
a warm bath or shower beforehand will probably be helpful. Follow your session with a few minutes of relaxation.
The general rule is to allow 15 minutes of relaxation for each hour or so of yoga.
¨ No
pain, no gain? Incorrect! You should not seek the sensation of pain as a way
to know when you have done a good posture! There may, however, be some noticeable discomfort when you ask
muscles to stretch in unaccustomed ways or amounts. Initially there may very well be some soreness
in unused muscles if you are out of shape but it will disappear with continued regular practice.
As you practice, try to distinguish between the sensation of strain and the feeling of stretching muscles.
If you do feel pain, stop immediately. If you feel great discomfort from stretching, perhaps you
are pushing beyond your present capacity: everyone’s ability is different and no one is “better” than anyone
else is. Try to pay attention to what you can get out of your own practice rather than whether you
are doing as much as or more than someone else can do. Above all, be patient with yourself.
¨ Props: these are useful and in some cases essential to the practice
of yoga as we do it. Chairs, tables, belts, stairs, phone books, wood blocks, mats, bolsters: all these
and more can and probably will be used to help achieve a posture or to heighten your understanding of it. What
you might need to use will depend on your own body. Check the props list for information and prices. ¨
Jewelry, etc.: remove watches and other jewelry before class or practice. Remove
eyeglasses prior to relaxation.
Click here to read Yoga Journal's "Yoga Class Dos and Don'ts".
|
