How to get on your yoga mat?
What? Sounds too simple, right? Many
people avoid a yoga class saying, “I am not flexible.” Or, “I don’t like those
tight pants.” or … “I can’t get on the floor;
I’ll never get back up!” Whatever the barrier is, it’s easy once you know how
to pick a class. So, let’s start with the
basics.
Choose a yoga class that suits your level. Generally, a yoga studio will have more choices
and different levels. Bonus, the yoga
instructors usually have lots of experience and are registered with the Yoga Alliance. If you are recovering from a chronic or an
acute illness, and your doctor has recommended yoga therapy, no
problem, I go into more detail about this type of yoga a little bit later. But for now, think about your goals for
taking a yoga class.
Health clubs and gyms often have staff who are certified
instructors. All have had to “audition”
and have passed an initial screening. Some are drug tested and have CPR
training. If this is important to you,
you might ask about these qualifications.
Since gym classes tend to be larger than a yoga studio, you might not
get personalized attention. If you are
fearful of getting hurt, book a private class to start. If you just want to get started, go for
it. Below are some things to know right
off the bat.
Let’s start with the “Do’s and Don’ts”:
*Don't eat before yoga practice. Water or juice only. If you must eat and drink, make sure it's two hours before class.*
1. Turn your phone to “silent mode” during class. Yoga is an internal practice of the body, breath,
and the mind. Phones take our minds off our
practice.
2. Step around the mats of others – if possible.
3. Take off your shoes and socks and practice with
bare feet. Leaving socks on can lead to
injuries and will compromise the feel of the poses.
4. Keep your mat clean. Wipe it down after every class and wash it once a month. Put it out in the sun to dry. I have a great recipe for a yoga mat cleaner. I'll put it in the comments section below.
What you will need to do for sure:
· Get a good quality yoga mat. The cheap ones are slippery and will flake quickly. Keep in mind this yoga mat will be your Yoga
Home for at least two years. (My yoga
mats have lasted for longer with a lot of tender loving care.) A nice mat will encourage you to keep practicing.
· To avoid injury, let the instructor know it is
your first class. Most instructors will
keep an eye on you so that you practice safely.
· Since all bodies are different, let go of the
idea that you must look exactly like the instructor or the other students in
the class. Just do your best and never
force yourself into a pose. You will get all the benefits of the practice by
just following along to the best of your ability. In time, you will get better and better.
· The yoga mat is your space during class. Mentally, keep your mind on YOUR mat. Try not to judge your practice next to others. Yoga is “a practice” and we are all there to
practice.
· After you have been to a few classes, ask the instructor
to use verbal cues only. In this way you
can find YOUR pose. This will help you avoid
injury. Listen carefully and breathe and
feel YOUR way into each pose.
· Props: It
is perfectly fine to use props. A chair,
a block or a strap will help you. There
is data suggesting that the ancient yoga practitioners used props. Props are not 21st Century, they
are truly BCE. Read about the Ancient
Yoga Strap.
· Just as in daily life, never force or push
yourself into a posture. Avoid injury by
slowing down and learn to connect your breathing with your body’s movements. This takes time to master this body/mind/breath
stuff, but it will get easier, and it will make your yoga practice so much more
enjoyable.
· Don’t worry about your flexibility, your
strength, your sweat. Class is usually only one hour or less. Just be willing to be present with your SELF
just as you are. Breathe through your worries
and tensions. In no time at all, you
will see your practice improve. The yoga
sutra 2.46 says: “Stirum sukham asanam.” (Yoga postures should be steady and comfortable.)
· Breath:
Breathe only through the nose unless otherwise instructed. The mouth is for emergency breathing only.
The Best Part - The Corpse Pose or Shavasana at the end of
class:
“All poses lead to shavasana”, says Anna Ashby, a great teacher of restorative
yoga. Shavasana is a three minute
practice (more or less) at the end of class where we just allow ourselves to
just relax after our yoga practice. We challenge
ourselves to do nothing, to let go. It’s
the hardest of all poses. Shavasana requires
that for a few moments, we do not move or think into the future. We bask in “The Now”. Allow the body to melt into the mat and
release all the tension and effort of your yoga class.
As mentioned previously, if you are in the midst of a
chronic or an acute disease/illness and need specialized yoga practices to help
you heal and/or recover, Yoga Therapy
is an excellent tool. The certification for yoga therapy falls under the International Association of Yoga
Therapists (IAYT). Yoga Therapists,
unlike yoga teachers, have 1000+ hours of extra training plus experience
working with mental, physical, and emotional issues. Yoga therapists each have a “specialty”. Contact IAYT and find a therapist in your
area. It’s true what they say, “Anyone
can benefit from yoga.”
