Yoga helps us achieve improved health and wellbeing. Here are 10 things to watch out for during yoga classes to help you get the most from your yoga practice. Avoid these and your practice will be far more effective. If you find yourself doing these things, don't be disheartened - but do explore why you do them, see what happens if you mindfully avoid them, and in time you'll find the quality of your practice improves along with the benefits.
1) Avoid being late to class
If you arrive late, you are likely to be flustered and rushed. Arrive early or on time and you can settle yourself and get more from your practice. (But being late is better than not coming at all.)
2) Don't have your phone on
This is time for you, time to step outside your everyday life and ground yourself. Watching the phone won't help, and you won't fully switch off from your 'doing' mode. Plus ringing or vibrating phones can be off-putting for others in the class too.
3) Don't chat
Once the practice starts turn the focus inwards rather than chatting with your friends.
4) Don't eat a full meal before practice
It will be uncomfortable and those twists and abdominal holds will be limited by a full belly. A small snack is fine if you need to keep up your energy, but a full meal will restrict your practice and lose some of the energetic effects.
5) Don't look around during practice
The gaze is an important part of yoga practice. There is a saying, "where the gaze goes, the mind follows" - looking around encourages the mind to jump around too, and we want to try and settle the mind as much as possible. Settling the gaze, or closing the eyes for some of the postures, helps you keep your focus on your practice. Admiring the water bottle of the person in front won't help you get the benefits of yoga.
6) Avoid fidgeting
In the quest to develop our focus and attention in our yoga practice, fidgeting isn't helpful. Instead, try to notice that you want to adjust your t-shirt every time you finish a pose, notice that you want to do it, but don't react to it, don't do it, simply enter into stillness and see how it makes you feel.
7) Don't push too hard
Yoga practice should be engaging, even challenging, but if you find yourself constantly pushing yourself, then easing off slightly may improve the quality of your practice. We push ourselves all day, trying to get to work on-time, rushing around from task to task. During yoga, there should be an equal level of effort and grit but also of comfort and space in each pose (sthira and sukha). Notice your breath during the challenging parts of practice, if it isn't smooth and under your control, then it's time to ease off.
8) Don't drink in between postures
Ideally, you should come to the class fully hydrated so that you don't need to take a drink in between each pose. Yoga practice can make you warm, even hot,and this is part of the practice which we don't want to dampen down. Usually we are drinking through habit, rather than actually needing to hydrate the body, which means we have lost our focus. Keep focused, have a drink at the end, and you'll reap more benefits.
9) Don't wear jeans
They don't usually let you move freely and can be uncomfortable. Wear clothes that allow free movement. (Unless your jeans are of the full lycra variety.)
10) Don't beat yourself up
If you find yourself unable to focus, fidgeting, looking around, sipping your water, running late to class, and glancing at your phone - don't beat yourself up about it. Yes your yoga practice has plenty of room for refinement, but it is still worth doing, regular practice will help things improve, and you'll feel better for having done it!
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Founder of YogaSpace, 2009
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