I'm regularly asked to help people choose a Yoga class that will suit them. There are lots of styles, and types of classes available at Yoga By Emily, so here are a few pointers and guidelines to help get you started!
Why Yoga?
Different styles of yoga offer different degrees of either physical or mental challenge and discipline. As well as different playful aspects such as styles of music etc. What are you interested in initially? Do you want to get fit, find some calm and mental space, learn how to meditate, reduce stress, lose weight, reduce stiffness, become more grounded and centred, ease tension, aches and pains, relax more, have a physical or emotional injury that you want to improve, explore something beyond everyday life? Yoga can do all of this and more.
Your personal interests will help direct which class would be most suitable. See the styles of yoga below to see where you might want to start.
Try some yoga classes
There isn't really any substitute for trying the class to see if you enjoy it and get along with the teacher as it is such a personal experience. Even if your friend loves the class, it just might not suit you. Everyone has a different sense of humour, everyone likes different music and everyone has their own physical and mental battles.
Similarly, I've had countless conversations where a student has told me they "don't like yoga" but when questioned they have only been to 1 class and only tried one style of yoga. There are so many choices available you do have to pick and mix to find one that works for you and your lifestyle.
Talk to the yoga teacher
Every teacher is different and will focus their class on what they understand is important. Talk to them to see if it fits with what you are after and if they have the skills to work with any special needs you may have.
Enjoy the class
Sounds obvious, but some people enjoy endurance and believe in the old saying 'no pain no gain' - The class should leave you feeling refreshed, revitalised, relaxed, energised, calm, settled and more positive. An overall good feeling that should speak for itself and make you want to continue.
If you didn't enjoy it, or feel unwell or are in pain, feel frustrated, unsettled, uncomfortable, competitive, agitated, then perhaps the class doesn't suit you or try talking to the teacher. This could simply be down to some of the poses you encountered in that class, caused those emotions (i.e hip-openers) and you've never had to sit with these emotions before.
Feel comfortable with the teacher
You should feel comfortable in the class, and confident in the teacher so you can immerse yourself in the yoga practice. You should feel able to ask your teacher questions (before or after class usually or get his/her attention during the class) to help support you.
As a beginner, or as you begin to deepen your practice and potentially encounter obstacles, a supportive and experienced teacher like myself will help you work through these.
Find a regular class and commit to it
Regular practice with a teacher who you get to know, is really important to gradually develop and deepen the benefits and practice safely. Finding a yoga class that is convenient for you to get to, and is at a time that you can usually make, will give you the best chance of sticking with it. If child care, shift patterns travel or even motivation to physically go to the studio can be difficult for you perhaps consider online classes or on-demand videos which you can practice from the comfort of your own home. Once you have found a class that you enjoy and are becoming regular in your practice, avoid continuing to 'shop around' for a yoga class and commit to staying at least a few months with your class (if not years!). Continuing to scoot around to lots of different classes will keep you working with great breadth and variety, but it will be at the detriment to the depth and refinement of your practice.
Relaxing class or challenging class?
Should you take a more challenging, intense or difficult class (either physically or mentally) or a more gentle yoga class? Or find one that is somewhere in the middle. This is where classes vary the most and finding something that suits you and suits your lifestyle is really important.. If you are relatively healthy and fit, then a more physically challenging class may suit you. If you are interested in meditation and breath focus then some classes offer physical and breath/mental challenge too, beyond just the physical aspects, and are well worth seeking out. If you already have a really busy lifestyle and are a fast-paced person, then perhaps consider exploring a more calming, supportive Yoga class that will help balance your life. You might find yourself typically attracted to a strong, intense yoga class (e.g. power yoga) but this might be counterproductive. After a few months/years you could find it leaves you feeling 'burnt out'. Consider trying a different approach as a counterbalance to your usual pace and lifestyle and see what happens!
If you have an injury or medical condition, then a smaller class where the focus is on safe alignment and modifying the practice to suit each person in the class is recommended, with a well trained teacher who understands your condition. If your lifestyle is quite sedentary, perhaps your not too motivated or feel lethargic or suffer from depression, then perhaps a more uplifting and energising class to switch your pace could be helpful. Start gradually and work within your physical abilities, especially at first, and see what the results bring over the months / years.
Styles of yoga class
Here are a few 'types' of class to help you choose. They are all Yoga and all dealing with the same things but might feel different and focus on slightly different aspects when you try them.
Power Yoga Power Yoga is a energetic, fast paced sequence of dynamic movements which you learn over time and will work through each class. A physically demanding practice with focus on moving steadily with the breath. Physically demanding and some quite extreme yoga poses. These classes can get pretty intense but are amazing for physical and mental stamina and an intense experience. To power you through the class, there is always a banging playlist to bring those high energy vibes! If you love fitness or looking to improve your workout routine this is the class for you!
Vinyasa Flow Yoga In vinyasa we practice dynamic movements linking poses together and flowing the movements with the breath. Some classes can be a little physically challenging, some can be super slow and wavy. All my classes involve music to suit the speed of the class, along with creative and expressive movements. As a beginner, i always recommended Vinyasa as your starting point and from here we can either increase or decrease the speed to suit you.
Yin Yoga
Yin Yoga is a slow-paced style of yoga, incorporating principles of traditional Chinese medicine, with asanas (postures) that are held for longer periods of time than in other styles. The practice is completely floor-based and we will hold each pose for 3 - 10 Minutes depending on the class, with the primary focus always on flexibility. This is a great class for decreasing stress levels, as it targets your cortisol levels, taking you out of the fight or flight mode we often remain in. Yin yoga can be practiced by anyone as modifications and props can be used to make the class more accessible.
Restorative Yoga
Restorative yoga is very similar to Yin Yoga however we use LOTS of props such as blankets, cushions, blocks, bolsters and eye masks to make the practice super cosy and comfortable. If you don't fall asleep mid pose in Restorative yoga.. I haven't done my job right!
In both Restorative and Yin Yoga i play soft acoustic music, or even a podcast to help you really sink into the mat and take your mind off some of the more challenging poses. Try a class or a few classes and see how they suit you and most importantly remember to enjoy it!
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