Beginner's Guide to Yoga: What to Expect in Your First Class
Walking into your first yoga class can feel a bit intimidating, but don’t worry—you’re not alone! Whether you’re looking to improve your flexibility, relieve stress, or simply try something new, your first yoga experience is an exciting step toward better physical and mental well-being. Here’s a helpful guide to what you can expect in your first yoga class.
What to Wear
Comfort is key when it comes to yoga attire. You’ll want to wear clothes that allow you to move freely, without being too baggy or restrictive. Most people opt for leggings or comfortable shorts and a breathable, fitted top. If you're unsure, aim for anything that will allow you to stretch, bend, and move without distractions. I am personally not a big fan of socks in most yoga formats but you are more than welcome to wear them if that makes you more comfortable!
What to Bring
We do provide mats to rent at the studio but recommend that you use your own for hygiene and comfort purposes. You’ll find a mat style that suits your needs and likely want to stick with that! Some other essentials include:
A water bottle to stay hydrated
A small towel if you tend to sweat or if you are taking a hot class (we don’t have heated classes at FlowFit but we do get sweaty in some formats!)
We provide all the other props you’ll need but you are always welcome to bring your own! Some folks like to bring their own blankets for Yin Yoga :)
Most importantly, bring an open mind and a willingness to learn!
Arriving at the Studio
Arrive about 10-15 minutes early to check in, find a spot, and settle in before class begins. This extra time gives you a chance to chat with the instructor, especially if you’re new. Let them know it’s your first class so they can provide modifications and support throughout if you have any additional or specific needs.
Starting with Breathwork
Almost every yoga class begins with breathwork, known as pranayama. Sometimes this is an extensive practice but often it is simply taking a few deep breaths and bringing awareness to something that you might never be cognizant of in your daily life. This helps ground you in the present moment, check in with your body and prepares you for the practice ahead. Don’t worry if it feels awkward at first—just follow the instructor's guidance and focus on slow, mindful breathing.
Basic Yoga Poses
In a beginner’s class, you’ll be introduced to foundational poses (asanas AKA shapes) that form the basis of most yoga practices. Expect to practice poses like:
Mountain Pose (Tadasana): A standing posture to find balance and grounding
Downward Dog (Adho Mukha Svanasana): A common pose that stretches the hamstrings and back
Child’s Pose (Balasana): A restful position to release tension
Warrior Poses (Virabhadrasana I & II): Building strength and stability in the legs
Each pose will be demonstrated or verbally broken down by the instructor. Don’t worry about “doing it perfectly” - there is no such thing! The goal is to move with your breath and listen to your body.
Alignment and Modifications
One of the main focuses in your first yoga class will be learning proper alignment in each pose. Your instructor will offer cues on how to position your body safely. If a pose feels too difficult, don’t hesitate to use props like blocks or straps, or ask for modifications. Yoga is all about working at your own pace, so there’s no need to push yourself too far. Additionally, each pose is going to feel different in each one of our bodies, so no two warrior II’s will be exactly the same! Your goal is to find YOUR version of the shape.
Don’t Compare Yourself
It’s easy to glance around and feel like everyone knows what they’re doing, but remember: yoga is a personal practice. Each body is different, and it’s perfectly normal to look or move differently from others in the class. Focus on your own experience and progress. Read that again (and maybe again!)
The Role of Savasana
Most yoga classes end with Savasana (corpse pose), a few minutes of total relaxation where you lie down and allow your body to rest. It may feel strange to lie still after a workout (some people may find this the most difficult part of class!), but this is an essential part of yoga. It helps your body absorb the benefits of the practice and calms the nervous system. Allow yourself to enjoy this moment of stillness and peace. How often does someone tell you your only job is to lie in stillness? Probably not often. Take advantage of a few moments of peace.
Post-Class Reflections
After your first yoga class, you might feel more relaxed, energized, or even a bit sore, depending on how your body responded. It’s a good idea to reflect on how the class made you feel and consider incorporating yoga regularly into your routine. If you are someone who likes to journal, this is an excellent time to take notes and ruminate.
Tips for Future Classes
Don’t be afraid to try different styles of yoga to see what suits you. Whether it's Hatha, Vinyasa, or Yin, there’s a style that will resonate with your goals.
Practice consistently, even if it’s just for 10-15 minutes at home, to build familiarity with the poses.
Stay patient with yourself—yoga is a lifelong practice, and there’s always something new to learn.
By the end of your first yoga class, you’ll likely feel a bit more connected to your body and mind. Remember, yoga is about progress, not perfection. It’s a journey of self-discovery, healing, and growth, so embrace the process and enjoy every moment.
Are you ready to start your yoga journey? Your mat is waiting!
