How to Start Doing Yoga

Practical Advice on How to Start Doing Yoga

Deciding that you want to start doing yoga is the first step. It's easy to get stuck here, though. Don't be intimidated! Here is the information you will need to take that next step and start enjoying the pleasures and benefits of yoga.

1. Pick a Yoga Type
A little research will be required on your part. Many yoga classes are out there, and you may be turned off if you pick one that does not suit your personality and state of physical fitness.

Take a few minutes to read this overview of yoga styles. For most beginners, a hatha or vinyasa class will be most appropriate, depending on whether you want a slow or fast-paced class. These are basic styles, and you can always try something fancier later.

2. Find a Class
Online resources will help you find a yoga class in your area. You can also check local alternative newspapers or wellness magazines for listings or search online for "yoga" and the name of your town.

Pick a studio that is convenient to your home or work so getting to class will be easy. Make sure you start with a basic level class. Many gyms also offer yoga classes; this is a good place to start if you already belong to a gym.

3. Find Out What to Bring

On the first day, you will not need to bring much except yourself and some comfortable, breathable clothing. Read up on basic yoga equipment you will encounter. Most studios have yoga mats that can be rented.

4. Learn What to Expect
In a typical yoga class, the students place their mats facing the front of the room (often identifiable by a small altar or by the teacher's mat) in a loose grid. It's best not to line up your mat exactly with the one next to it because you and your neighbor will need some space in certain poses. The students often sit in a cross-legged position waiting for class to start or do some gentle stretching.

The teacher may start class by leading the class in chanting "om" three times. Depending on the teacher, there may be a breathing exercise or short meditation at the start of class.

This is followed by warm-up poses, more vigorous poses, then stretches and final relaxation. At any time, take child's pose if you need some rest.

Sometimes the teacher will go around to each student during final relaxation and give them a little massage. Most teachers end class with another round of oms.

Know that you may be a little sore the day after your first class.

5. What if I Have No Access to Yoga Classes?
While many great yoga books and videos are available, there is no substitute from learning directly from a good teacher in a yoga class. That said, if you cannot get to a yoga class, I recommend starting with any beginner's video, as this will give you more visuals to follow than a book.

6. Dos and Don'ts

Don't...
o have a big meal right before class. Try eating lightly a few hours before class starts.
o drink water during class, but have some before and after.
o wear shoes or socks during class.

Do...
o review yoga etiquette so you feel very comfortable entering an unfamiliar situation.
o tell the teacher it's your first class (you probably won't be the only one).
o ask the teacher for help if you need it.
o look around and follow what other student are doing, especially if the teacher does not demonstrate every pose. However, keep in mind that you may be looking at more advanced students, so do not compare yourself to them.
o familiarize yourself with some beginners' yoga poses before you take your first class.
o come back in a few days for your next class!

7. Want to Know More?
Sign up for my Yoga for Beginners Crash Course. Through weekly email newsletters, you will find out how to pick a yoga style, lose weight, observe proper yoga etiquette, and avoid injury. Each week you will also get the answer to a frequently asked question (FAQ). At the end of this seven-week course, you will understand the principles and origins of yoga, and know how to practice beginning-level poses.

You can also take you questions to the yoga forums where you can discuss any issues with other new yogis and get advice from more experienced members.

Budget Yoga

How to Do Yoga on the Cheap

Taking yoga classes from an experienced instructor is the best way to begin and sustain a yoga practice. But at $15-$20 a pop, quality classes don't come cheap. If you have found that yoga classes put a strain on your wallet, here are some ideas for doing yoga on a budget.

1. Buy Classes in Bulk
By committing to a class card good for 10 or 20 yoga classes, you can save some real money. Most studios offer a substantial discount on class cards, which can bring the price of a class down to as low as $10. You will need to have the money up-front for the class card, and be a regular student to ensure that you attend all the classes you have paid for before your card expires.

2. Invest in Your Own Yoga Mat and Water Bottle
Two dollars for a mat and a dollar for bottled water may not seem like a lot, but it will quickly add up over time. With yoga mats available for purchase for a little as $20, it doesn’t take a math whiz to figure out how many rentals it takes to equal your very own mat (uh, 10?), which, by the way, will also be a lot cleaner than a communal studio mat. And carrying your own water from home not only saves money, but helps reduce waste too.

3. Do Karma Yoga
The truly broke, such as students and the unemployed, need yoga too! Those with flexible schedules (i.e., more time than money) can often trade work for classes at yoga studios, especially if they have been regulars in the past. This type of work, called karma yoga, may include simple cleaning, front desk work, carpentry, publicity, or graphic design, so you might even get something for your resume out of it. Don't be shy about asking your studio if they do karma yoga; many studios are more than happy to trade classes for services they value.

4. Seek Out Inexpensive Classes
Many yoga studios offer community classes at a discounted rate. These classes are often at off-peak hours, so you will need a flexible schedule for this one. Community centers, university extension programs, YMCAs and gyms are also places where yoga may be offered for less. The quality of the teaching will vary quite a bit, so it's best to go with a teacher you already know, or at least make sure the teacher is Yoga Alliance certified. In warm weather, it gets easier to find free yoga classes in parks and other outdoor spaces.

5. Practice at Home
Doing yoga at home along with a video or audio download is definitely more cost-effective than attending classes, though the trade-offs are boredom and missing out on the advice of a teacher. You can even find free yoga videos and audio on the web (search "free yoga"). If you go this route, try to treat yourself to a class every few weeks to keep yourself inspired and on the right track.