What to expect at your first yoga class
Trying something new for the very first time can be scary. If you’d like to try out yoga but are nervous about how to get started, then this post is for you. I’ll describe how to pick a class, what to wear, and what to expect while you are at the class.
How to pick a class
There are several types of yoga with varying degrees of intensity. The best classes for beginners are classes described as Gentle, Hatha, or Restorative as these classes move slower giving you time to get into the pose and find what feels good for your body.
Gentle Yoga offers slow, low-impact movements with a focus on stretching and breathing. Poses typically flow from one to another and are held for 1-5 breaths. Poses are grouped together creating a sequence that doesn’t require getting up and down from the mat. Gentle yoga might also be called Slow Flow Yoga.
Hatha Yoga aims to connect mind and body through the breath. In this type of class, you will move from pose to pose and each pose will be held for 4-8 breaths. Many poses will be standing or balancing poses to help you build strength and balance.
Restorative Yoga is quiet, slow and meditative. This class utilizes props such as blocks, bolsters, and blankets (provided by the studio) to support your body for long holds. Poses are typically held for 6-10 minutes, and the goal is relaxation.
Vinyasa Yoga moves quickly with flowing movements often including forward folds and moving from down on the mat to standing up. The focus in this style of yoga is on breath control and moving in sync with the breath. Poses are typically only held for 1-2 breaths, and you will likely work up a sweat in class.
Yoga Flow is typically a combination of vinyasa and hatha with a combination of flowing movements like Vinyasa Yoga and static holds like Hatha Yoga.
Yoga Sculpt is the HIIT (high intensity interval training) of yoga. It is designed to be both a strength and cardio workout. You will move fast, work up a sweat and often use hand weights to help build strength.
*Some classes may be described as Heated or Hot classes. For these classes, the room is often heated to between 90-105 degrees.
What to wear
You don’t need fancy clothing or gear for yoga. Wear something that is comfortable and that you can move and stretch in. This might be leggings or sweatpants on the bottom and a t-shirt or tank top on top. In many classes, there will be some type of forward fold where you are bending over, so you may want a more fitted top, so it stays in place.
If you own your own yoga mat, bring it along, otherwise most studios have yoga mats that you can use.
Remember to bring a water bottle to keep yourself hydrated during and after class.
What to expect at a yoga studio
Yoga studios are typically quiet and calming spaces meant to help you relax.
At the studio, you will take your shoes off by the door to keep the studio floors clean.
Then, check in at the front desk and let them know it’s your first class. They will show you where to put your things and which room your class will be in.
In the studio room, find a place for your mat. I’d recommend choosing a place where you can easily see the instructor at the front of the room and space yourself out from other students, so you have plenty of room to move around.
Many people will spend time resting on their mats while they wait for class to start. You could sit quietly, you could lay on your mat, or you could do some stretching.
What to expect during class
There is often quiet music playing during class. The instructor will guide you through the poses and offer modifications to help you find what feels best in your body.
Most yoga classes start with a few minutes of grounding where you will be in an easy resting pose. From there you can expect some warmup stretches that build into bigger poses. Depending on the class style, you could expect some seated poses, standing poses, balance poses and some flowing movements from one pose to another. You will then move into some cool down stretches and end the class with a final rest. The goal of the final rest is to quiet your body and your mind and let yourself completely relax. It is often described as the hardest pose in yoga.
When class is finished, you can take your time in the studio. You’ll gather your belongings and head back to the lobby area. If you’ve used a studio mat, make sure to wipe it down with a disinfectant (provided by the studio).
What to expect after class
After class, feel free to ask the instructor questions or strike up a conversation with another student. Most studios strive to cultivate a caring and supportive community among their practitioners and will be excited to have you join their community.
I hope this is helpful and paints a picture of what to expect. You can find yoga classes at yoga studios, gyms or book a private yoga class for a completely customized experience.