BEFORE YOUR FIRST YOGA CLASS Hailey Heishman #YogaWithH
-N OT FI Are you on the edge of diving into yoga? So close, yet NA something is holding you back... Maybe it's the advanced L poses and a perceived lack of flexibility or maybe it's the feeling of embrassing yourself if you "do it wrong". I know - I've been there before. Just like you, I struggled for a long time to get into a yoga class because of my fears around "not being a good enough yogi". That somehow I'd be an imposter in a room full of enlightened practitioners. It's intimidating and confusing if you don't know the basics of what you're walking into. I've even had people tell me these are some the reasons why they don't go to a yoga class at all. Well, guess what? I overcame my fear and so can you. From years of trial and error, different classes and studios, I've compiled the need-to-know basics for you in this handy guide so that you're comfortable stepping into your first yoga class (and every one after that). Sure, there are different styles of yoga and studios are run differently, but overall, this guide will cover those weird words you can't pronounce (sanskrit), types of yoga styles, what you should (and shouldn't) take to class and tips on navigating this new experience (that will likely change your life). I'll show you the ropes, but you have to do the work for yourself. Are you ready? Let's dive in!
Please be aware this is based on my own personal knowledge and experience. I encourage you to become curious and discover what works for you personally through these basics tips :)
www.haileyheishman.com | @haileyheishman #yogawithH
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Lesson 1
Sanskrit
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Almost every yoga pose you'll do has a sanskrit word associated with it and that word is universal in any yoga class. Sanskrit should not be weird or frighten you. It's actually pretty fun once you learn the words and can really empower your practice. For me, there's so much more power in VINYASA than simply saying FLOW. These words help to create a strong practice. You may come across a teacher that never uses a sanskrit word and you may also come across one who only teaches in sanskrit. Better safe than sorry, huh? Words to Know Asana = a physical posture. Yoga is actually more than just the physical practice. Asana is the physicality part of it all. You may here the physical practice referenced at Yoga Asana quite often. Savasana - the amazing part at the end of practice where you lay for 5-10 minutes in stillness. Translation: Corpse pose
Om is both a sound and a symbol rich in religious meaning and depth. It is said to be both the sound of the creation of the universe, and the sound of silence. You may entire a class that begins and ends with 1 or 3 Oms. Don't be frightened - this isn't some weird cult thing. It's just a means of connecting through sound as a community and represents the beginning and end of class. Namaste - Nama means bow, as means I, and te means you. Therefore, namaste literally means "bow me you" or "I bow to you." You will often hear a variation of the saying/translation from your teacher at the end of class like this, "the light in me sees and honors the light in you, because it is the same light" www.haileyheishman.com | @haileyheishman #yogawithH
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VINYASA = FLOW
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Chaturanga = high to low plank, in one nice movement. Remember, hug your elbows into your ribs here and don't drop your belly.
Downward Facing Dog = this is an inverted V
Upward facing dog = I'll best describe this as looking like a mermaid
Tadasana = Standing or mountain pose
Ujjayi Breath = Audible breathing in and out of your nose
Drishti = Gaze (stare at one stationary point in front of you
www.haileyheishman.com | @haileyheishman #yogawithH
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Lesson 2
Types of Yoga
Yoga Styles
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There are many different styles of yoga and it's best that you familiarize yourself with them before jumping into a random class.
Vinyasa / Power An active and athletic style of yoga adapted from the traditional ashtanga system in the late 1980s. Power yoga doesn’t stick to the same sequence of poses each time like ashtanga does, so the style varies depending on the teacher. Classes called “vinyasa” or “flow” in your gym or studio can be vastly different but in general stem from this movement and from ashtanga as well. These classes generate heat and sweat. A.k.a. bring a towel and water bottle!
Hatha
These classes are typically all about the basics and slower moving. You’ll likely hold each pose for a few breaths. Hatha is a great class to try out if you’re just starting your yoga practice.
Bikram Bikram is practiced in a room heated to 105 degrees and 40 percent humidity. All Bikram studios practice the same 90minute sequence of 26 specific poses, two times through. If you’re new to Bikram, be sure to hydrate beforehand.
www.haileyheishman.com | @haileyheishman #yogawithH
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Yoga Styles Kundalini
This is a physically and mentally challenging practice, where you’ll practice repetitive physical exercises and intense breath work bringing you a higher level of self-awareness.
Ashtanga Ashtanga consists of six series of specifically sequenced yoga poses. you’ll perform the same poses in the exact same order in each class. If you’re a perfectionist, you’ll like Ashtanga’s routine and strict guidelines.
Yin / Restorative If you want to calm and balance your body and mind, this is where you’ll find your zen. Yin yoga poses are held for several minutes at a time. This meditative practice is designed to target your deeper connective tissues and fascia, restoring length and elasticity. You’ll use props so your body can release into the posture instead of actively flexing or engaging the muscles.
Remember, if the class description says HOT, it's going to be HOT. Never hesitate to call the teacher or studio and ask further questions to feel more prepared for a class you want to take Try on different styles of yoga and be open to the possibility of all of them www.haileyheishman.com | @haileyheishman #yogawithH
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Lesson 3
What to Take to Class
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Yoga Mat There are different types of yoga mats that you can check out and the material does matter. A yoga mat can vary from $7 (on sale) to $150. My advice to you is to invest in a mat that you're going to love. it will last a LONG time.
Towel If you're attending a vinyasa/hot yoga class, do take a towel. You can purchase a yoga mar towel (~$15) or use a regular bath or hand towel.
Clothing Wear comfortable clothing that you can move in If you have long hair, make sure it's out of your face and won't distract you Ladies, if you're going to a heated class, go ahead and remove all makeup.
www.haileyheishman.com | @haileyheishman #yogawithH
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The Essentials
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Water Bottle
I always take a water bottle to class to stay hydrated. Regardless of the type of yoga you're practicing you should be mindful about saying hydrated. My favorite water bottles are:
Blocks I used to have a negative view of yoga blocks. Like, if i used one I "wasn't good enough" or "flexible enough". However, I've come to learn about all the ways a block can be used and LOVE them! I recommend having two yoga blocks, regardless of your physical abilities. *Most studios will have blocks for you to use Types of blocks: foam cork wood
Strap
Yoga straps are great for getting into poses that are not yet accessible to you as well as wrapping around your mat to carry it. *Most studios will have straps for you to use Shop around and price compare whatever yoga equipment you're looking into Remember, your first mat likely will not be your last Get yourself some yoga blocks ;) www.haileyheishman.com | @haileyheishman #yogawithH
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Lesson 4
Advice and Tips
Before class
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Don't eat too much before a yoga class. You want to be able to move comfortably and with ease.
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Show up at least 5 minutes before class. Roll out your mat and introduce yourself to the people around you. After all, you will be spending an hour of your day with them. Leave your belongings (phone, purse, keys) in the lobby/waiting area/locker/corner away from you. This time is for you, on your mat, without any distractions.
During class Meet yourself where you are. If you are feeling BLAH one day, it's okay. Just get on your mat and get present. Don't let your to do list or worries distract you from this time. Don't compare yourself to others in the room. If there are mirrors I strongly suggest practicing somewhere in the room where you aren't constant;y looking at your reflection. I personally like to practice in the front of class where no one is in front of me. LISTEN to the teacher. Don't take offense if a teacher or assistant gives you a directly cue or assist. This is actually a blessing, not an insult.
After class
After class, clean up your area and thank your teacher (if you are so inclined). Don't be afraid to ask questions or talk to the stand afterward about anything you experienced during class.
www.haileyheishman.com | @haileyheishman #yogawithH
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Want to learn more about how to start YOUR yoga practice? Check out the Yoga Basics Online program today!
www.haileyheishman.com | @haileyheishman #yogawithH
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