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OPEN MIND OPEN BODY Teaching Tools |
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A
Beginner’s Guide to Taking Care of Yourself in Yoga Class Yoga
is meant to meet each individual exactly where he or she is. If you are
new to yoga, there are many things you can do to make every class
enjoyable and appropriate for your body and your needs. 1.
Leave your ambition at the door.
Yoga is a practice that will keep you interested and challenged for a
lifetime. There’s no need to achieve – or even try - everything the
first day, week, month, or year. 2.
Talk to the teacher before class.
Let the teacher know that you are new to yoga and to the teacher’s
class. Let the teacher know if you have any injuries or medical
conditions, or any concerns about class. Any teacher of an all-levels
class will warmly welcome you and try to accommodate you in the class. 3.
Give yourself permission. Take
care of your own needs in class, whether that’s by taking a break,
observing instead of doing, or modifying a pose to make it more
comfortable. You can use child’s pose, or another resting pose, to focus
on your breath and rest the body. 4.
Stay mindful. Every action in
yoga is intentional. Take the time to understand and approach a pose or
movement at your own pace. By paying close attention to alignment and
action, even challenging poses will eventually become possible and
comfortable. 5.
Ask for assistance. If you’re
unsure whether a pose or movement is right for you, ask the teacher for
help. If you have a recent injury or other special concerns, seek out a
smaller, slower-paced class, so the teacher can provide more individual
attention. 6.
Use your breath as a guide. If
you cannot breathe smoothly and deeply, you may be working too hard or at
risk for injuring yourself. Safe, comfortable stretching usually deepens
the breath. Appropriate effort also deepens the breath. In contrast,
strain of any kind (including working too hard or pushing too hard in a
stretch) is usually accompanied by shallow or forced breathing. 7.
Listen to the teacher’s feedback.
Individual feedback is one of the most valuable benefits of attending yoga
class. We are so used to our physical habits that it often takes an
observer to point out how we create stress in the body. 8.
During hands-on adjustments, give
the teacher feedback. Let the teacher know whether you prefer gentle
or strong adjustments. If you prefer not to be adjusted, let the teacher
know before class. 9.
Take the best, and leave the rest.
In any given class, some poses will feel good and others will not; some
movements will feel exhilarating, and others won’t. Notice what feels
right for your body. You can begin to include these practices in your
everyday life, when you can’t make it to class. 10. Stay open. As you explore different classes, keep an open mind. No class or style of yoga is universally best for every person. As you build a regular practice, you may find that poses, practices, and classes that you didn’t enjoy at first will become your favorites. As your life changes, so will your practice. Always honor your needs. Want
an easy-to-print version of this article, to use a handout for students? Click
here. Enjoy these ideas? Sign up to receive monthly ideas for your yoga teaching in the free Open Mind Open Body Newsletter.
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