Are you new to yoga? Have you been going to a yoga class, but find that you experience persistent or even increasing pain? Have you had a bad experience with a particular teacher who either gave you an adjustment that didn’t feel right, or were being told to put yourself in a pose that you were not ready for?

If yes is your answer to any of the above questions, then let me tell you that you are not alone. Many people get injured when they start a work-out routine, and often people get injured during yoga. Sometimes a teacher is to blame, but sometimes it’s your ego that may send you to your doctor.

Yoga has many wonderful healing benefits, but there are also many different kinds of classes, all with different levels. It’s important to know which style and level will be right for you. So, here are some good rules of thumb to follow:

1) Ask yourself when the last time you exercised was – Your activity level DOES MATTER. Now, be honest. You know how many fitness classes or programs come with the disclaimer: “Please check with your physician before starting any physical fitness program”? Take this into consideration. IF you haven’t exercised in 3 years, maybe hopping into that power Vinyasa class is not going to serve you well. I know it’s not how old you are, it’s how old you feel. But when it comes to exercise, it doesn’t matter how old you are – you definitely need to check with your physician before starting a fitness program, yoga or otherwise.

2) Research classes, to find one that’s right for you – When you do get the green light from your doctor, find a class that will be appropriate for your age and fitness level. Perhaps a restorative class might be just the ticket to start you off on the right foot. Research and find studios near you that you are interested in and call them up. Find out what their classes are like.

Remember that a “beginner’s” level class may have a lot of sun salutations which are far from “beginner”, but are part of the beginning series in most forms of yoga. Studios all have different ways of naming the “levels” of their classes, so ask around. Also, it may benefit you to look into a beginners workshop or private lessons before you jump into a group setting.

3) Are you heading into a more traditional yoga class? If so, be careful with your body. Traditionally, yoga follows the 8-limbed path of Astanga yoga. Yogis would very often live and work with their gurus, living a very strict and disciplined lifestyle. Yoga masters focus more on the subtle body, than on correcting asana in the classes. When a traditional style class is offered, the gurus who teach, will not spend time on proper bio-mechanical alignment. This is usually because the yogis who come to these classes have been practicing for a very long time and know what they are in for.

4) Check your ego at the door. Have you ever been in class and suddenly felt terrible about yourself because you couldn’t get your body into all the crazy asanas that your fellow yogis were doing? That’s the ego talking, and you need to let that GO! Be where you are in your practice. Be sure to pace yourself in the class and take appropriate breaks. You could be in savasana the whole time and it’s still yoga! That’s why it’s called a practice. With time, you will get there, but be kind to your body in the meantime. We all started out as beginners.

5) Are you injured? New to class? Pregnant? SPEAK UP! Please let your teacher know if you are dealing with any injuries or if you are new to the practice. You may feel it’s not any of the teacher’s business to know what you are going through, but it’s important for them to know so that they can offer you modifications or adjustments to make in your practice that will accommodate your needs.

6) Listen to the alignment cues being given by the teacher. I remember when I first started practicing yoga, for the first 3 months, I don’t think I actually LISTENED to any of the subtle alignment cueing that was being given by the teacher. Especially if you are new to yoga, try to keep an ear open to these alignment cues. Very often it’s these little cues that are there to help you put your body in the safest version of the pose. Remember to ask questions, if not during, after class. The teacher is there to help!

7) Ask if a studio has a free first-timers or introductory special. Not sure which studio to practice at? Very often studios have introductory specials for new students. Sometimes you can get one free class, or a week of unlimited classes for $25. There is also a yoga pass-book which has free passes to many of the top yoga studios in the New York and surrounding area. Check out the studios that you are interested in first before signing on the dotted line. This will help you find a place that you really like.

Have a safe and happy practice!

Namaste

As a follow-up to last month’s article on Asana Etiquette, here is a supplement list of things you absolutely should NOT ever do.

DO NOT:

- Suck your thumb during Happy Baby Pose

Not a therapy session!

- Scratch your behind and munch on a banana during Hanumanasana

Please, don't pick it.

- Use Forward Fold as an opportunity to clip your toenails

Gross, anyone?

- Wiggle your tongue like Gene Simmons during Lion’s Breath Pranayama

Um...yeah.

- When the teacher asks if there are any requests, say, “Can we do some Yoga?”

- Refer to a Savasana Adjustment as a “Happy Ending.”

- Forget to tell the teacher at the start of class that you’re pregnant. (If you get pregnant DURING class, no such warning is needed.)

ALSO GOOD TO REMEMBER:

Props-

Strap, Eye Pillow, Block = GOOD

Ball Gag, Gimp Mask = BAD

Sounds-

When your teacher invites you to make any sound you want, this is not an invitation to hum the Batman theme.

[January 2009] issue of Yoga Journal features an article on etiquette tips designed to enhance your Yoga practice, and make sure you don’t screw up anyone else’s. I will now go through some of the points and give my own commentary.

1. Get there early.
CRITICAL Yo. There’s nothing worse than showing up after the opening OMing and chanting and trying to jam your mat in between two people who are already well downward into their dogs. (Just like me–LAST NIGHT.) It disturbs the other students and makes it hard for you to get in the zone. Get there early, do your bathroom thing, grab your blocks and put your mind and body where it needs to be.

2. Don’t hog the teacher!
Yes adjustments are great. But there’s a new student in the back that could really use some help and you? There you are front and center every single class with that sad look on your face like a dog begging for a treat. NO. NO.

3. No Omgasms.
Some students do not know the difference between a blissful SIGH, and a MOAN. If you feel like making a sound that you wouldn’t have wanted your mom to hear coming out of your bedroom when you were 14, DON’T.

“There’s no MOANING! There’s no MOANING in YOGA!”—Tom Hanks

4. Save the Scents for the Shower after Savasana.
Don’t be Spraying Eu De Ganesh all over yourself before you hit the mat. People are breathing deeply and don’t want an Ujjayi full of perfume or cologne.

5. Savasana.
FOR THE LOVE OF ALL THAT IS HOLY DO NOT SKIP THIS! This is what it’s all about, it may be the most important pose we do. This is where you soak in the benefits of your Asana practice and rejuvenate body mind and spirit. Do you really need to get to Best Buy that badly? I thought not.

This article was originally posted by Jim “The Mystery Man of Yoga” on NamaYay.