HOW TO START DOING YOGA
Q: I’d like to do yoga, but I don’t know where to begin. Can you recommend a type of yoga and general etiquette that beginners should know?
A: If your club has a beginner’s class, start there. If not, classes are often labeled by levels: 1, 2, 3 or a combination of those. You want level 1 or 1-2 to start, or look for an "Iyengar" class. Although this isn’t specifically a beginner’s class, this style of yoga focuses on learning the intricacies of each pose, making it a great style on which to build a strong foundation. More importantly, tell the instructor you are new to yoga and if you have any injuries.
Wear comfortable clothing that will stay in place. Yoga is practiced in bare feet, so remove your shoes at the door to keep the floor clean. Some facilities provide a place for your shoes and personal items; if not, put them off to the side. Turn off your cell phone! Your club may offer yoga mats, but once you’ve committed to a practice, invest in your own, as it is more hygienic. Have a towel at hand to keep your area and body free from slippage.
Drink water before class, but don’t eat a few hours before if possible, and wait until the end of class to rehydrate. A yoga practice starts when you enter the room, so enter quietly. The class sequence is purposeful, so skipping sections can actually be unsafe. Be on time and stay for the duration, including the ending section "savasana" (corpse pose). It may look like you are just lying there, but it is equally important, so resist the urge to leave early.
Remember, it is a "practice" and journey in self-exploration. There are many styles of yoga, and whether you are high-energy or looking for relaxation, there is a class for you. Be open-minded, have patience with yourself, and be able to laugh (at least smile) throughout.
Q: How can I keep my workouts "fresh"? I tend to get stuck in a rut and then become unmotivated.
A: Rely on your club!
1. Utilize group exercise, and try a new class every week.
2. Hire a trainer. Even if you only splurge once every few months, you’ll be surprised at how much life is infused into your workouts. If you can’t budget it, personal trainers will usually share a couple of great exercises on the house.
3. Create a circuit workout, and do it twice a week for a month. Take eight to 10 strength exercises and do them one after another in a row followed by a 10-minute cardio burst. Repeat one or two more times.
4. Create some goals. Use body composition, flexibility, speed, strength or a sports event (i.e, a road race) to motivate you. Remember the acronym SMART when setting goals: Specific, Measurable, Achievable, Realistic and Time Framed.
EXPERT TIP: Take a multi-dimensional approach to reach your peak
fitness. I layer my week with dance class, yoga, resistance training, and dedicated cardio to address strength, flexibility, heart health and fun. Find your blend!
Maeve McCaffrey is a certified personal trainer, group exercise and yoga instructor in West Los Angeles. She is a master trainer for both The Sports Club/LA and YogaWorks.
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