Beginning Your Yoga Practice: A Step By Step Guide

Have you been thinking about practicing yoga?  If so, you’re not alone.  The most recent studies indicate that over 44 percent of Americans are interested in starting a yoga practice.  Those numbers are not surprising given the benefits a regular yoga practice can provide: reduced stress; increased strength; improved concentration; and, greater self-awareness. It’s no wonder everyone from Fortune 500 companies to elementary schools are beginning to encourage their employees and students to practice yoga. 

But where should you start?  That can be a challenging question given the number of yoga studios that have risen in recent years, each offering a variety of different lineages, styles and atmospheres. Luckily, finding the answer isn’t so difficult.

First however we should clear up the misperceptions that yoga is only for certain kinds of people and that it is expensive to practice. Yoga is for everyone regardless of age, gender, body size or physical ability. No matter where you are in life, there is a yoga class nearby that can serve you. At Pure Prana Yoga Studio in Old Town Alexandria we have students who range in age from toddlers to beyond retirement.  Some of our students run triathlons, others run errands. Men and women alike practice under teachers both male and female. Some of our students are enjoying full health, others are recovering from cancer, stroke and other ailments.  All benefit from their time spent on their yoga mat.

While the costs of a yoga practice can certainly add up between classes, workshops, retreats, clothing and equipment, they don’t need to. You can control the amount of financial commitment you make to your practice, keep it at a level comfortable for you and still enjoy yoga’s benefits.  Most studios offer packages of classes that will allow you to practice at less of a cost than paying for classes individually.  For example, at Pure Prana we offer a new student package of unlimited classes for 30 days for $30, allowing you an economical way to explore the different classes we offer and develop a consistent yoga practice.   When you come to class you can wear any clothing you would feel comfortable exercising in and while you are welcome to bring your own mat, we offer mats for loan, free of charge.

The first step in beginning a yoga practice is to identify what you hope to gain.  Is it increased fitness?  Relaxation after a stressful day or week of work? Improved focus?  No matter what your reasons there is a yoga class for you.

The most common type of classes in the Washington, DC area are

• Ashtanga, which is based on a series of coordinated movement and breath sequences
• Vinyasa, a vigorous practice that combines breath and movement through a series of poses
• Kundalini, a healing technology using rhythmic and dynamic movements, chanting and channeling energy
• Restorative, a deeply relaxing practice of supported poses, guided relaxation and yogic breathing

The next step is to identify a studio that offers the kind of classes you want to take and where you will feel comfortable practicing.  Every studio, like every student and every teacher, has their own personality.  At Pure Prana Yoga Studio we are grounded, conscious, professional and holistic. This comes through in the variety of classes we offer -- 29 different kinds this season -- our commitment to serving our students and providing them with an enriching experience each and every class, our high level of organization and our efforts to minimize the impact of our business operations on the environment.

After setting your goals and deciding on a studio that is right for you, it’s time to show up for class.  Walking into a yoga studio for the first time can be intimidating for some people, but it doesn’t have to be.  Whether someone has been practicing yoga for several decades or a just few days, all of us were new students at one point.  A good studio and a good teacher will support you in this new undertaking.  You can help them by letting them know that you are new to the practice of yoga along with any injuries or ailments you are currently healing from. Arrive early to class so you can introduce yourself to the teacher, let them know you are just beginning your yoga practice and discuss any health concerns.

Now it’s time to breathe deep and step onto your mat.  They key thing to remember here is to let go.  Let go of your self-doubts, let go of what you think yoga is, just follow the teacher and embrace a practice that is truly your own.  Keep in mind that yoga is not a competition with anyone except yourself.  The fact that you showed up for class and stepped onto your mat means you are better than you were yesterday.  Celebrate that fact.

As your first class progresses keep your primary focus on your breath, keeping it controlled and steady as you move your way through the various postures. If you’re not clear on the instructions a teacher is giving, look around the room and try and model what other students are doing.  If it seems beyond your ability at the moment a good teacher should sense this and give you an alternate or modified posture to commit to.

After class has ended make sure to drink plenty of water.  Even gentle styles of yoga have a way of drawing fluids out of your tissues and it is important to avoid dehydration. If you feel compelled to do so, visit with your teacher for a few moments after class and share your first time experience with him or her.  Most importantly, in the days that follow, reflect on that experience.  More than anything else, yoga is about self-inquiry. Time spent reflecting on your practice, how it makes you feel and the insights it gives you will help you to move your practice forward.

Finally, don’t stop with just one class!  Like healthy eating, running or any other practice that leads to self-improvement the key to realizing yoga’s benefits is consistency.  Metro Washington DC residents are 34% more likely than the national average to practice yoga, so there is a large community of teachers and students to help support you on your journey.  Ask questions.  Ask for help.  Look inside yourself.  And most importantly, breathe. You will be amazed at how much your life changes for the better once you do.