Starting any movement practice can seem overwhelming, but for someone new to yoga, there are some things that we can do to prepare ourselves for our first yoga practice. Remember, even 1% is more than 0%. If all you do is show up, sit on your mat, and breath, you’re doing it. And you are creating a foundation to build on.

Here are some suggestions for your yoga practice:

• Wear comfortable, loose fitting clothing (cotton clothing allows the skin to breathe). You may find that removing watches and jewelry make for a more comfortable practice. Bare feet are best. You will want to consider that your body will heat up during any yang practice (physical movement) but may cool down during Yin practices (Yin yoga, savasana, meditation) so it’s best to start with layers. Blankets are also available and you may want socks just in case.
• Practice with a light stomach and an open mind. Practice may be done one hour after a light meal and two hours after a heavy meal.
• Be patient while practicing asanas. Movements should be slow, smooth and deliberate. Yoga doesn’t hurt. It is only as difficult as you make it. Yoga is meant to connect (yug = yoke = yoga) us to our body. Do not push your body beyond its limits. One rule – always be comfortable and discover the way your body likes to move and what your body requires in movement. If you do not like an exercise or something feels uncomfortable, stop and listen to your body. We want to relieve stress and tension, not build more.
• Yoga will meet you where you are at. Practice each posture to the best of your ability, taking care not to overdo it until you have built up a strong foundation.
• Avoid holding the breath. Breathe smoothly and continuously throughout the practice. Inhale and exhale through the nose, not the mouth. Your breath can be a reference of how deep to go in a posture. If your breath gets ragged or strained, you are probably working too hard. You can always come to rest in child’s pose, savasana, laying on your belly or simply coming to comfortable seated position.
• Practice staying present. Your mind will wander, when it does, simply observe the distraction, and bring your attention back to what you’re doing.
• Yoga is an individual experience, not a competition. Be sensitive to your own limitations and progress at your own pace. Be kind to yourself, and do not compare yourself to anyone else or to where you were yesterday. Each day is different, each practice is different.
• How do I know if I’m doing it right? (How does it feel?) - as Bernie Clark might say “if you feel it, you are doing it”.
• Allow your emotions to flow. You will find as you dive deeper into your practice, some postures will release deep rooted emotions. It is important to let these emotions flow and not try to hold them in.
• Try to practice daily. Practice your yoga beyond the classroom walls. Let these guidelines and practices extend to your life on and off the yoga mat. It’s not about how much you know, but using what we know in a safe and effective way. A little practice is better than none.
• Yoga can be a tiny part of your life, or you could choose to incorporate the theories, rituals, postures, diet and philosophies of yoga into every aspect of your life. The beauty of yoga lies in its versatility allowing practitioners to creatively adapt their focus on the physical, psychological, spiritual, or a combination of the three, as each one sees fit.