9 Things a Beginning Yogi Should Know
1) How to Choose a Yoga Mat
For someone who is just beginning a yoga practice, the most important criterion in choosing a mat is how much cushion it will provide. Mats are rated by thickness (3m, 5mm, and so on). Choose a beginner mat that is 5mm thick. You will be thankful for the thickness when you spend time on your knees and on your hands in down dog.
The second criterion in choosing a yoga mat is its “stickiness” or grip. Stickiness is more of a concern as you progress as a yogi, because as you start to do more standing poses that require balance, especially in the Warrior poses, you want your feet to stick to the mat to widen your stance. You can really only determine the grip by touching the mat.
Choose a mat that is 5 mm thick, 68 to 72” in length, and about 24” wide.
As you become a more experienced yogi, you may find that what you look for in a mat changes over time. For now, though, don’t buy the cheapest mat you find in Five Below – you’ll regret it in a week. But you can find quality brands in Target (Gaiam), and Marshalls (Aeromat). Keep in mind that a Pilates mat is not the same as yoga mat, and will not serve you as well as it is too thick for standing stability and it also slides around the floor rather than sticking to it.
You should expect to spend between $15 and $20 for a quality beginner mat.
2) What and When to Eat Before a Gentle Yoga Class
Plan on eating a light meal no later than 1 hour before class. A light meal would consist of foods that are easily digested – so no heavy meats, no fatty foods (such as cheese and peanut butter). If you are planning on a light snack, a granola bar or piece of fruit would be good. If you are planning a meal, oatmeal or a small smoothie would be appropriate.
3) What to Wear
Wear layers that you can easily peel off! Wear comfortable stretchy clothes that allow you to move freely. For our gentle yoga classes, it doesn’t matter whether your clothes are loose fitting or tight fitting. Just know that sometimes you will be turning your body upside down with your head below your hips, and if you are worried about your shirt riding up over your navel, wear something to take care of that. Always wear layers in the gym, as you will notice the internal heat your body begins to generate as we warm up and move through the poses. You will be thankful you have layers to peel off.
I always recommend people wear clothes that inspire them – so if that means you get to go out and buy fancy yoga tights – go for it!!
If you can, wear shoes that you can easily slip on and off. You’ll be glad you did.
4) Yoga requires bare feet
It is not safe to do yoga in socks, so if you need them at the beginning of class until you warm up, realize that it is best to take them off as we move to the standing poses. Also, you would not want to wear shoes onto your mat for hygiene reasons, but also because many yoga poses are about grounding the feet down to the earth, feeling the earth, spreading the toes, and gripping with the feet. It’s hard to do that in shoes!
5) Always bring water to class.
Feel free to take small sips as you need to throughout class, and drink on the way home. Always re-hydrate the body after yoga practice, aiming to drink at least 16 ounces of water or clear fluid after a one hour gentle class.
6) Other helpful things to bring to class
Blocks and a small towel. ‘Nuff said.
7) Yoga is a no judgement zone
Resist the temptation to judge yourself against anyone else who is practicing in class with you. “Yoga is a practice, not a perfect”. We are all at different places in the progression of our practices, and even within ourselves one day is not exactly the same as another on our mats. Every day is a new opportunity!
Let your yoga be your OWN wonderful experience and just DO YOU!
8) Your breath is hands down the most important part of the practice of yoga
Breathe in and out through the nose unless otherwise instructed. If you find you are taking short shallow breaths, you may be pushing yourself too hard. Back out of the pose slightly or take a child’s pose whenever you feel you need to return to your breath.
Child’s pose is always an option.
9) You should always feel better after yoga!!