How to choose your first yoga class
You’ve heard a lot about yoga from friends, colleagues, or even your doctor, but what is it
all about and which yoga class should you choose to start with?
The answer really depends on your personal history and experience in life, which includes
health, body and mindset.
Three main principles of yoga practice
If you follow these principles, you are off to a good start.
- Create awareness.
- Focus on your breathing.
- Balance engagement with relaxation.
Most yoga classes focus on yoga postures (asana) and breathing (pranayama). However,
keep in mind that they are only two of the eight components of traditional yoga.
Essentially, the body is the gateway to the mind, and yoga involves practices to help clarify
and focus the mind.
Below is an introduction to some yoga styles to help you choose your first class.
Hatha Yoga
Hatha yoga is particularly accessible to beginners as the poses are practiced with space
between, giving you time to understand and feel the pose.
Note that Hatha yoga is the asana and pranayama components of traditional 8-limbed yoga
practice. In modern times it has become known as a gentler style of yoga.
Hot Yoga
Hot Yoga is basically Hatha Yoga postures designed to be taught in a room specially heated
to around 37 – 40 degrees centigrade. These stabilising, wrist-friendly classes are suitable for beginners.
With practice you will learn how to move in the heat to reap the benefits of hot yoga.
Flow Yoga/ Vinyasa Flow
Vinyasa literally means variations of the poses, or a dynamic linking system.
A common linking vinyasa is moving from Plank (neutralising/ stabilising) pose, lowering
down (chaturanga), Baby Cobra or Up-dog (back bend), finishing in a Down Dog (forward
fold).
The focus on wrists and shoulders can be challenging for beginners who need to develop
upper body strength and mobility. Due to this and the increased pace of Flow Yoga classes,
begin with a Gentle or Easy Flow.
Warm Flow
Heated flow classes are basically Vinyasa Flow in a heated room. Heat is generated in the
body as we move, therefore the temperature is lower than in Hot Hatha and the class sequence adapted to the heat.
Yogalates
Pilates exercises create a strong, stable foundation for movement. Yoga and Pilates are an ideal combination for strengthening and stabilising the body. Depending on the the class, this can be more challenging than an easy flow.
Hot Pilates
Hot Pilates is a demanding full-body workout that combines the Pilates principles of concentration, core engagement, rhythmic movement, alignment, and breath, with high-intensity interval training (HIIT). Not for first timers.
Yin Yoga
Yin yoga is a modern concept of ‘slow yoga’ suitable for all levels. Uniting Buddhist
mindfulness practice, Chinese meridian theory and the Indian chakra system, Yin stretches
the connective tissues, improving flexibility in tissues and joints.
If you are hypermobile, choose Hatha or Flow yoga for strengthening the muscles to
stabilize the joints.
Yin Yang/ Yin Yang Flow
Here the ‘yang’ part is Hatha or Flow Yoga to strengthen the body, combined with Yin Yoga
to improve flexibility, making this a balanced class.
However, you can find balance in all yoga classes. Remember to stay within your healthy,
functional range of motion.
Growing up
In a yogic sense, we grow up as we release tight places in body and mind, gaining insight
into ourselves, developing helpful patterns and finding authentic meaning to our lives.
There is no ‘arrival’ in this never-ending process, but simply a journey.
By Natasha Gunn, Programme leader at Hot Yoga Eindhoven (hotyoga-eindhoven.nl) and Art
Awake Yoga (artawake.nl).
You can also visit First Time to see what to bring with you and how to manage your first Hot Hatha class – Yes, the Original Hot Yoga is great for beginners!
