Ditch the Socks

You need your feet to have a solid grip on the mat to create a tautness between your upper and lower body for downward dog and especially for all standing postures. A layer of fabric creates your own personal slip-n-slide and you’ll become frustrated when you should be finding ease. 

This is the number one “tell” of a newbie! The looks of bewilderment as to how they are struggling so much with even the most basic poses is apparent.  

Socks are fine if you’re sitting in meditation or at the end of class in savasana (corpse pose). 

If you’re worried about how your bare feet look, don’t. Those who are around you either are not in the position to see them or they’re too busy to notice. 

Use Props

Before class starts, check out what props are available especially if you have tight hamstrings, hips, and/or shoulders. Being overly prepared and not using something is better than not being able to get into a pose at all and having to wait until class moves on. 

While blocks are usually available, straps and bolsters are not. Instead grab an extra hand towel or a larger bath towel. 

Yoga is not about inflicting pain and injury so when there is a gap to fill, use the towels to connect and cushion instead. 

When your hands can’t touch your toes, make a loop with the hand towel and hang on to the ends so that it serves as an extender so you can reach. Or if your hips or knees are supposed to touch the floor, use the bath towel for padding as a faux ground of support.  

You might think, Surely the teacher will tell us how to do this. For whatever reason they don’t. 

Start in the Back Row

This may feel counterintuitive because you’re farther away from the teacher, but don’t worry as they’ll still be able to see you. Being in the back is easier for you to see what everyone else is doing when you don’t know what the heck the teacher is saying. 

The middle row is fine too but being in the front is the hardest place to be. It can feel intimidating since everyone is looking in your direction. Also, when you get lost you end up straining your neck to see what’s going on behind you. 

Be Honest

When a teacher asks, “Who’s new?” please fess up. This question is not a judgement. It’s an inquiry into who might need extra assistance in being guided through class. Everyone has had a first day! It’s nothing to be embarrassed about.

Especially if you have accidentally landed in an advanced class this is crucial knowledge as you can potentially hurt yourself or others in various circumstances. 

Listening is Complicated

In order to listen well you have to put whatever is going on in your life on pause and be thoroughly present in the moment. This skill takes time to develop as you’re not just paying attention to what the teacher is saying, you’re also learning how to synchronize the movement of your body with what you’re hearing. 

You may feel clumsy, uncoordinated, and hopeless but it’s only because you’re assimilating to an advanced version of the game of Twister that moves at a faster pace. In the meantime, try to find some humor as any infant who’s developing their prowess. 

Breath is the Priority

The foundation for any style of yoga is that you’re matching breath with motion which is why it has an overall calming effect. What’s important to notice is when you’ve stopped breathing. This is a sign that your mind has wandered away or that a pose may be too difficult just yet. 

If you can’t breathe in a posture then back off or use your props. You should have space to fully inhale and exhale comfortably.

The Secret to Balancing Poses

You might think that steady stability comes from strength and flexibility. The truth is…that’s a small part of it!! 

There’s a technique known as drishti which means “single pointed focus.” The key to nailing any and all balancing postures is focusing on one fixed spot on the floor or on a wall. THAT’S IT! 

However, this will test your ability to calm your mind and be truly present. If you start thinking about what you’re doing after class or what else is on your to do list, you’ll wobble. 

To stop your thoughts from veering into the future try repeating, Be Present over and over. You might be surprised with how quickly a single thought can actually work! 

Do You

While it is a group setting, the practice is about the individual and learning to express and embrace your uniqueness. Yes, look around when you don’t know what you’re supposed to be doing but don’t start criticizing yourself, and your body, and comparing it to your classmates. 

The teacher cues the sequence but how you move through the transitions between the poses is what finding your flow is about. No one has identical yoga practices. That’s the beauty of it. Let yourself play, be creative, and you can tap into what’s authentically you.