When I started working remotely, I fell down a rabbit hole watching Yoga with Adriene during my lunch break. I was so inspired by her cheery nature and welcoming approach to yoga that I decided to take up flow yoga classes. Not only did it spice up my (superbly bland) exercise routine, stepping onto a yoga mat allowed me to completely disconnect and refocus on myself for an hour. Morning classes helped me centre and prep for the day, and evening practices were great for settling back into my own body for the night.
Yoga became a beautiful act of surrendering where I checked my ego, expectations and anxieties at the door and made a conscious decision to just be.
It was all fun and games until I discovered that I had a slipped disc. I became the yogi with a slipped disc. Every doctor that I’ve spoken to said that yoga didn’t instigate the problem but the forward folds and twists certainly didn’t help. Before I knew it, I was told to stop yoga completely.
Cry me a river.
Recently, I got the okay from my chiropractor to take up yoga again after a lengthy treatment period. As I dust off my old yoga mat, I’m reminded of my very first class.
With the power of retrospect, here’s what every beginner needs to know before their first yoga class.
No one is judging you
It’s easy to feel self-conscious in a yoga class, especially when you’re sandwiched between a hand-standing 70 year old and a Kayla Itsines lookalike. The yoga room can be an especially vulnerable space to a beginner when faced with unfamiliar poses which might make you wobble, stubble or fall. But, as with any new skill, it’s entirely okay to do all 3.
The reality is that no one in the room is even going to bat an eye because we’re all been there. Not to mention that we’re way too focused on maintaining our own breath and balance to really pay you any attention!
Besides, yoga is a journey – slips, falls and all. As long as you are kind to yourself and have patience, one day you may find yourself moving deeper into a pose you never thought possible.
TIP: The foundation of yoga is focus. To not sway in a standing pose, ground yourself onto your mat – feel your entire foot and toes on the mat – and focus on inhaling and exhaling deeply.
It’s important to tell the instructor that you’re a beginner
Yoga speak can all sound like mumbo jumbo to the uninitiated and traditional pose names can fly completely over your head as a beginner. This is why it’s important to let the yoga instructor know at the start of class if you’re starting out and/or have any injuries. That way, they’ll know to go easy on the yoga jargon and instead provide clear instructions on how to transition into a pose. A good instructor will also go through modifications to help ease you into your new practice.
Instructors will also keep an eye on you and help make gentle, discrete corrections if your alignment is a little left of centre. Some people completely zone out during practice and don’t like it when instructors go up to them. If that’s you, that’s okay too! Just let the instructor know at the start of class that you like to vibe out and find your own footing. Whatever works for you, works for them!
You don’t have to do every pose
Some poses will be more agreeable with your body than others. For me, side planks are the bane of my existence because they aggravate my chronically sprained ankles. So I’ll opt to do a modified side plank, keeping one knee on the floor.
It’s important to remember that we all have body limitations and they’re especially pronounced when you’re starting out. Discomfort in the form of being stretched outside your body’s comfort zone is acceptable but yoga certainly isn’t about pushing yourself past your limits. Know that you are always welcome to do a modified version or to come into a calming child’s pose to relax and refocus.
TIP: If something starts to hurt, come out of the pose or transition gently. There’s no reason to risk an injury!
A bit of soreness the next day is a-okay
I had tingly thighs and wobbly arms after my first class, and was sore for 4 days afterwards! This is because yoga tends to use muscles that aren’t often stretched or mobilised in daily activity and other forms of exercise. Even experienced yogis may find some discomfort when trying a new pose or if they’ve overused a muscle.
In both scenarios, rest and gentle movements will often do the trick. If not, it’s a good idea to seek medical advice to see if it’s something more serious.
This is how I confirmed my slipped disc!