Beginners
What to Expect in Yoga Class
By Kate Hanley
Seated poses
Forward bends and hip openers, such as Pigeon or Cobbler’s
pose, stretch your quivering muscles and calm your nervous system after
the stimulation of backbends and inversions, preparing you for final
relaxation.
Shoulder stand
With your head, shoulders, and elbows on the floor and your legs and
torso reaching toward the ceiling, this is known as the best all-in-one
pose because it rejuvenates your entire body. The inversion gets blood
flowing effortlessly from your feet, giving your heart a break, and
stimulates the thyroid gland (the metabolism regulator at the base of
the throat). It’s often paired with Plow
pose (lowering the legs to the floor behind your head) because this
deep forward bend encourages introspection—your eyes are looking
directly at your heart, after all—and paves the way for lying quietly
in Savasana.
Savasana
Because “yoga” means “the union of opposites,” the stillness of Corpse
pose is the perfect complement to all the previous action. Lie there
for a bit—letting your body sink into the floor and quieting your
mind—to fully absorb the benefits of class. You worked hard to earn
that blissed-out feeling, so savor it.
Closing
Bowing, chanting “om,” or saying “namaste” expresses thanks to your teacher, fellow students, and yourself for a great class.
More for Beginners:
Don’t Worry…Start Here
The First Timer’s Guide to the Right Class
Speak No Sanskrit? No Worries
