Joining a mixed level yoga class? Here are some tips for beginners

A mixed level class has beginners, intermediate and advanced students and the instructor tries to incorporate something challenging and interesting for everyone.For a beginner yoga student, it can be daunting to join a class full of yogis who ease into the posture while the teacher speaks Sanskrit names and gives quick explanations! While you are still finding your bearing and wondering where your tailbone is or how to lengthen it, you realize the entire class has moved on to the next pose.

Here are some tips to help ease into your first few mixed level class:

• Try to reach the class at least 5 minutes earlier so as not to interrupt the session. People walking in when the session is in progress can disturb the inner focus of the yogis and yoginis. Attending the beginning chant or meditation also helps you to clear your mind of clutter and enhance your focus.
• Yoga is not a competition. There is  absolutely no benefit for yourself if you do a posture better than the next person. Each one of us are unique, and based on our body structure and habits, we all look very different in a pose. It is not about how you look in an asana; it is what you feel that is important.
• The intensity of the practice can be what you want it to be. Depending on your level of fitness, flexibility and strength, you can make each posture as intense as you like. Yoga is truly a personal practice and journey. Always remember that yogic postures need to be a good balance of strength and flexibility.
• If you have past injuries, please be mindful of your practice. In a group, it is impossible for the instructor to correct everyone. Practice with care and self love. If you feel pain, especially in your joints, back off; look at your alignment, or if unsure, check with the instructor.
• New students can take it easy in the few classes. Try to familiarize yourself with basic aspects of the postures and observe how your body responds.

Hand on adjustment to encourage closed hips in three legged dog

• Throughout the practice, beginner students are encouraged to take breaks whenever needed. This could be in Child’s pose, mini Shavasana (resting pose) or any other relaxation postures. Grab this opportunity while it lasts. These little rests will take you through the entire practice without losing form.
• Let the first sessions be all about your breath. Don’t hold your breath and continue steady inhalations and exhalations during the practice. This can be tough when your muscles scream in a pose and your breath fails to listen to logic! If your breathing goes out of sync, back off a bit on the intensity of the practice.
• In yoga, we breathe through the nose, unless specified by the instructor. Beginners tend to take shallow breaths, especially during physical activity, and this can cause you to be breathless within the first 15 minutes of practice. If you are getting out of breath, you can exhale deeply through the mouth once or twice and then resume nose breathing.

The most important lesson that you can take away from a yoga session is how to unite your movement with breath. Everything else will slowly fall into place.

• If you are someone constantly on the run, connecting with your breath can prove difficult; the mind constantly urging you on to the next task. If that is the case, counting the breaths in your mind while in the posture can help you stay focused.
• Yoga practice re-trains your body towards better posture and also helps to correct muscular imbalances on a physical level in the long run. There are many alignment cues that will be provided for each posture and it is impossible to follow all in the first class. Observe, listen and incorporate as much as you can and leave the rest. Slowly, with time, the different cues will become part of your practice.
• The teacher usually plans the classes in advance, but she will modify the sessions based on how many beginners or intermediate students there are in each session. If beginners are many, the class will be gentler, but if the number of advanced or intermediate students is more, you will be facing a more intense session. Remember to work at  your pace.
• Please know that you don’t have to perform every posture that is instructed by the teacher. Not every pose is for everyone. As it is a mixed level session, some postures might look completely unattainable or crazy or your mind might refuse to participate. Don’t stress or push yourself too hard. You can observe other practitioners or chose an alternate pose that is suggested. Of course, there is always the child’s pose.

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  Pranayama overlooking the pond

• If you have come to our classes, you already know that pranayama or breathing exercises are an integral part of the practice. Beginners find the breathing extremely relaxing especially after the asana practice. Remember to perform all breathing exercises without stress or strain.
• Try not to miss Shavasan or the final resting pose where you relax the entire body and the mind. This is one of the most difficult postures; some of us can find it extremely difficult to relax here while some will fall asleep. Try to stay awake,  as the body completely relaxes.  The benefits of Shavasan are enormous, especially in the fast paced life that we live in.
• Chanting of ‘Aum’ and/or Shanti mantra in our classes are common; in the beginning and end of the practice. Joining in the chanting connects you to the positive vibrations around us  and helps tune inwards. If you are unsure about chanting, you can remain silent with your eyes closed and meditate.
•  ‘Aum’ is  the primordial sound of the universe, it is the vibration or energy that is around us and within us.   Chant with awareness  from the navel centre and feel this energy travel up to the higher chakras – it is an amazing experience every time.
• ‘Shanti’ means ‘Peace’ – peace within us and for all those around us. When chanted collectively in the class with awareness, the peace that you will experience is incredible.

Please use  this list as a starting point and feel free to talk to the instructor about any doubts you may have. Remember these tips when you want to join mixed level yoga classes.

Written by:

Hema Laxman, RYT 200

Owner, Flamingo Yoga, Wellness & Lifestyle