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