So you’ve decided to attend your first yoga class. Congratulations! You are officially on a beautiful journey of transformation and self-discovery.
I’m sure that you’ve done your research and you’ve heard about the wonderful benefits that you can get through yoga. Perhaps you’ve heard how yoga helps you manage stress and anxiety, improves flexibility and balance, tones the body, and clears your mind.
As a yoga beginner, you may be coming to your first yoga class with one, or all of these expectations in your head. But here’s the thing though…Yoga is not a one-size fits all kind of thing. And, not all yoga classes, teachers, and even yoga studios are created equal. As a yoga teacher, I see brand new students come to yoga and walk out disappointed in themselves, the studio, teacher, or yoga in general, because the class didn’t meet their expectations.
The student would then go on and decide that yoga isn’t for them, and/or leave a negative rating for the studio, class, or teacher.
Back when I was a brand new teacher, I would spend a lot of time reading student reviews. I’d be lying if I said that I didn’t take some of these reviews personally, because sometimes I did. I wondered what I could do better and if I’d ever make it as a teacher.
Nowadays, it’s a totally different story. I am aware that I cannot please everyone, and that these reviews aren’t necessarily constructive, but rather subjective:
“Great class but not for beginners”
“I wasn’t inspired by this class”
“Not challenging, but great if you want to relax”
“Not much of a workout”
“Just stretching”
Don’t get me wrong, these reviews are quite valid and perfectly understandable if the student didn’t get their needs met. Well, almost understandable. I once read a review, of a basics yoga class that said: “class was too easy.” See what I mean?
One of the biggest misconceptions in yoga is the belief that yoga is one-size-fits-all. I hear people say “I need to stretch” or “I want to meditate” and so they go to ANY class with the word yoga in the title.
If you skim through this post and read the sub-headings, you may think to yourself “but I thought yoga was good for stretching?” Well, yes, In fact, all of the points below can be obtained through yoga, but it depends on the class type, the studio, the teacher, and your level of experience.
1. That you’ll get a total body stretch
I once had a brand new student (first time taking yoga) in one of my smaller group classes. Whenever I get a chance, I try to have a little chat with new students to get their names and go over details about their practice. I asked him what brought him to yoga and he said “I just want to stretch.” Of course, this is a perfectly good reason to want to start yoga. I mean why not?
But here’s the thing. When you practice yoga for the first time, you are more likely to feel sore, rather than stretched afterwards. This is particularly true in Vinyasa classes where you’ll spend a good amount of time doing planks, chaturangas, lunges, and warrior poses. If you’re practicing yoga for the first time, you’ll probably be working muscles you didn’t even know you had. Yes, most yoga poses promote flexibility, but not after one class. Flexibility is a process that takes time.
If you already do a good amount of strength training and you’re just looking to stretch, I suggest a Yin or Slow Hatha class where poses are held for longer periods of time to promote greater flexibility and relaxation.
2. That the teacher will demo every single pose
This one is not as common, but some new students believe that the teacher will stand in front of the class and demo the entire sequence. I have seen new students get a space at the front of the room, expecting to get a better view of the poses.
But, I’ll tell you a little secret…It is actually not recommended that teachers demo poses, if any. In a beginner’s level class the teacher will probably demo 20-30% of the poses. In an “all-levels” class or intermediate/advanced, I’d say about 0-10% of poses may be demoed. This, of course, varies from teacher to teacher.
Why? Because physically speaking, it isn’t safe for teachers’ bodies to be demoing so much. This is particularly true for teachers that teach multiple classes per day or week. Sometimes we demo something on one side and not the other. Other times we aren’t properly warmed up, and so on.
Another reason is that the teacher is more likely to be walking around the class observing bodies, verbally cuing, and assisting students accordingly.
If you’re taking your very first class, get a spot somewhere in the middle or towards the back. You don’t have to be in a corner, but somewhere where the teacher can see you well, and where you can follow others. Also remember that it’s okay to feel lost and confused during your first yoga class. The more you practice, the easier it becomes.
3. That the teacher will adjust and fix every one of your poses
I once had a brand new student in one of my bigger group classes. It was a Vinyasa yoga class that sometimes moved at a one-breath-per-movement pace (not speedy or cardio Vinyasa). In my classes, this continuous pace lasts for just few minutes, and the rest is much slower and cued in more detail.
Normally, a brand new student would feel lost in any type of class, not just yoga, and I could tell that this student was getting frustrated. At one point, her frustration escalated and she walked out of the room.
She asked the front desk staff if someone could write down the sequence so that she could practice at home, and then come back to the studio. She expressed her concerns about not knowing the poses and that she was expecting that every single pose was going to be broken down and explained in detail.
In a Vinyasa flow class, students are expected to know some of the more foundational poses as the teacher guides you into a flow that links them all together. This is why Vinyasa classes are not recommended for total beginners.
If you are a beginner looking to learn the individual poses, I suggest alignment-based classes such as Iyengar, a slow hatha class, or a slow Vinyasa. These classes are typically smaller in size and you may get more attention from the teacher. If you can afford it, try getting some private lessons or look for beginner programs online where you can move at your own pace.
4. That you’ll get a workout
In this day and age, especially in the west part of the world, more and more people are coming to yoga for its physical benefits and to get a “workout.” This is absolutely okay. Yoga is a process of transformation and everyone starts somewhere.
Getting a workout in a yoga class is highly dependent on the type of class and the teacher. Some teachers like to focus more on alignment and so their pace may be a bit slower than others. Some teachers lead at a much faster pace and offer more physically demanding poses. If you’re attending an “all-levels” Vinyasa class, a workout, whatever that may be for you, will be a hit or miss.
The level of workout also depends on the student. A brand new student may get a workout from a basics class, while a more advanced student probably won’t.
I once had a private client who wanted to meet early in the morning because she thought she’d be getting a workout. She had never done yoga before. However, because she was new to yoga, I needed to focus on the basics of alignment and work at a slower pace. This, of course, was a disappointment to her and she eventually requested the class in the evening.
If you’re absolutely looking for a workout, my suggestion would be a Power Vinyasa or Power Yoga class, but you should know that these classes aren’t for beginners. If you’re looking to sweat, look for slow burn or slow heated classes.
5. That you’ll feel super relaxed
A completely valid expectation since yoga is well known for providing stress relief and relaxation. But then again, not necessarily and it depends on the class. When I attended my first public yoga class, I was anything but relaxed. I was so focused on getting the poses right, on not falling, and on keeping up that it was hard to find time to breathe and relax. Of course, I kept practicing and things got a little easier and more enjoyable.
If you’re wanting to completely zen out, look for restorative, yin, slow or gentle flow classes.
So, if you’re attending your first yoga class, my best advice would be to let go of expectations and have an open mind. Explore and don’t take yourself too seriously. And, if you have as specific goal in mind, then look for the right class and the right teacher, as suggested here.
Enjoy your practice.
Liked what you read? Great, lets meditate together!
Enter your info below and I’ll send you a totally free 5-minute mental reset meditation to clear your mind and refresh.
