If you’re new to yoga, you might be feeling a mix of excitement and nervousness. Maybe you’ve heard amazing things about yoga from friends, seen people walking out of a studio looking relaxed and glowing, or simply know it’s time to add movement into your life.
But let’s be honest—starting something new is hard. It’s hard to step into that studio for the first time, no matter how excited you are to try yoga. It takes courage to step into a yoga class for the first time.
I get it. I’ve been there. And to help make your first experience easier, I’ve put together this guide on what to expect in your first yoga class. These are common things you might feel—physically, mentally, or emotionally—so you can walk in feeling confident and prepared. You still have to take those steps into the studio class, but I hope this helps you feel a bit more prepared (along with my earlier post about how to find a good studio for you).
When You Start Practicing Yoga:
- You will lose your balance (because we all do!)
One of the great things about yoga is that it will test, challenge, and strengthen your balance. As you are strengthening your balance, you will wobble. You won’t necessarily fall all the way to the floor/mat, but you might. It’s ok. Losing your balance in some way is normal; it’s natural. It’s a reason we work on balance in the practice. It’s to challenge us and hope to improve.
Even experienced yogis lose their balance now and then. I STILL fall over! We all fall as we test ourselves or because we are having a stressful week or for some other unknown reason. Don’t worry; you will also get back up! Falling isn’t failure—it’s learning. You’ll get stronger with time. The key is to breathe, smile, and get back up.
——–
- You will hear words you may not know.
Downward Dog. Chaturanga. Tadasana. If you don’t know what these words mean, you’re not alone!
Yoga has its own terminology, and it’s totally normal to feel lost at first. But don’t stress—I will demonstrate the poses and guide you through it. With time, the terms will start to make sense, just like learning a new language. And if you’re unsure, just watch, listen, and ask questions!
You don’t need to know and aren’t expected to know every term or word I use. The great part is that you don’t ever really need to remember; that’s why you have me!
———
- You might feel jealous (but try to not!)
At some point, you’ll glance around the room and see someone doing a pose effortlessly—one that feels impossible for you. It’s human nature to compare.
In yoga (and really in life) we should not compare ourselves. It’s not about comparing your practice to anyone else, including even yourself and what you did yesterday or think you should be able to do. Keep in mind that we are all made differently. Some people have tight hips but great upper body strength, and so certain poses are harder and easier based on that; others can balance well but struggle with tight hamstrings, etc.
Your yoga journey is YOURS. Stay on your mat, focus on your breath, and embrace where you are today. We want to get where we don’t even notice those around us and don’t compare ourselves to others or even ourselves from practice to practice. There might be a practice where you feel really strong. The next you struggle. It’s human. In yoga you come to the mat and practice. No judgment. Feed your body and mind with today’s practice and what feels nourishing.
———-
- You will feel awkward.
Yoga introduces movements and stretches that may feel unfamiliar. Your body might resist at first, and you may wonder, “Am I even doing this right?”
It gets easier. It takes time. And I am there to help guide you into safe and comfortable alignment. The more you practice, the more natural it will feel. Just keep breathing and listening to your body.
——-
- You might be sore.
Yoga stretches the muscles (and the mind) in ways that we often don’t in our day-to-day life. If this is a new practice for you, you may experience some mild soreness. To help minimize this – during every practice we want to feel a stretch and push to our edge (where we feel the challenge but can sustain it) but not past it. Do not push yourself to do something that the body says NO to doing. Yoga is not a punishment-based practice but a nourishing one. We want to stretch but not reach the “ouch” stage. If you need a break; take one. After practice, drink lots of water. And then come back to the mat for your next practice. 😊
——–
- You, or someone in the class, may experience some bodily noises.
We are moving our bodies in lots of different directions and compressing organs, etc. That means, at some point, someone will pass gas or have stomach gurgling or burp, etc. Class will continue as if nothing happened. It might be difficult, but please keep in mind that it is VERY common, obviously natural (and probably healthy), so do your best to not be embarrassed.
No one will bat an eye.
——–
- You will think that I am judging you, (but I am not).
I am the “teacher,” but yoga instructors usually see ourselves as leading rather than teaching. I am leading you through the practice, but it is your practice. As a yoga instructor, my goal is to guide, not judge. I am not judging one person’s downdog to another’s. I want to help make each practice the best for each individual in that given practice.
To do that, I am counting on you to be honest about your body’s abilities that day and each day and to only do what your body says is ok. Even if I provide a verbal alignment cue for you to make an adjustment, it is not out of judgement but about proper alignment for safety and helping you feel confident and comfortable and properly challenged in the position.
If you need/want to rest in child’s pose frequently or take savasana early, or you use a block or take modification, I am not going to judge you or determine you an unfit yogi. I will be glad that you listened to your body and its edge.My job is to help you find what feels good for your body, whether that means taking modifications, using props, or resting in Child’s Pose.
You want to do what feeds your body and mind so that you want to continue coming back. Yoga is about honoring your body, not forcing it.
———
- You are not alone or “the only one.”
That nervousness you feel? Every single person in your class has felt it too. Even the most experienced yogis had a first class.
It’s natural. It’s also something we work on in yoga – letting go of these concerns and not being attached to these feelings, learning to focus instead of our breath and our space and our practice. It takes time; it’s a journey, and we are all on it.
Yoga is about community and self-acceptance. If you feel awkward, self-conscious, or uncertain, you’re not alone. The best thing you can do is show up, breathe, and trust the process.
Most people love to recount their first class at the studio, so feel free to ask them!
——-
- You will feel great, awake, relaxed or any number of other amazing things.
After class, after savasana (corpse pose), the magic of yoga sets in.
You might feel:
✨ Energized
✨ Relaxed
✨ Clear-headed
✨ Stronger and more connected to your body
That post-yoga glow? It’s real.
Some people feel energized and ready to be productive; others feel zen and ready to be mellow; others feel loose and in some happy place between awake and zen. Enjoy the boost. Keep in mind that if you are a mellow yogi, take your time before driving to make sure you are fully alert.
——–
- You will want to buy yoga clothes and props and do yoga all the time.
Once you experience the benefits of yoga, you may find yourself wanting more.
If you are like me, as you really begin to feel and enjoy the magic of yoga and feel the progress, whether it be physically, mentally, spiritually, emotionally, or in all of those arenas you may become a full-fledged, budding yogi and want to buy all the props and do yoga all the time.
Just be prepared for these feelings, keep your own personal budget restrictions in mind, and yoga away 😊
Final Thoughts: Just Show Up
Starting yoga can feel intimidating, but I promise—you don’t need to be flexible, strong, or experienced to begin. You just need an open mind and a willingness to try.
So take a deep breath, step into the studio, and know that you belong here.
As you begin your yoga journey, it’s important to feel confident, safe, and informed in every step you take. That’s why I created the Yoga Starter Kit – to give you everything you need to practice with ease and set a solid foundation for your growth. This kit is perfect for beginners like you, and it’s packed with valuable resources to support you as you build strength, flexibility, and peace of mind—at just $29!
