Are You a Beginner?

Sara VanderGoot started Mind the Mat with her Pilates-side partner in 2008.

Start Where You Are  By Sara VanderGoot, J.D., CMT, e-RYT 500, e-PRYT

If you are a beginner looking to start a yoga practice at Mind the Mat, welcome! 

You are about to embark on a path of self-transformation amidst a supportive and joyous community. Maybe you are looking to transform your body, or your relationship to your body. Perhaps you are hoping to cultivate more body awareness.  You could be looking to be healthier all around.  You might be searching for stress release or yearning to live the present moment more fully and mindfully. Perhaps you want to shed old habits and cultivate new ones that serve you more.  Maybe you would like to find a community of authentic, fun and caring people. If you recognize any of these desires within yourself, you have come to a place where you will find what you are looking for. It's all here at Mind the Mat and most importantly, it's all there within you and we can support you in finding it. 

Let me help you get started.  The best place to begin is right where you are.  Get yourself a yoga mat and show up at a class, just as you are now.  We are a judgement free environment.  Your yoga mat is your safe space, where you get to show up just as you are on any given day.  This truth is at the foundation of yoga.  Yoga is the practice of learning to be compassionately present with yourself no matter what.

Now that you have your mat and you know you will be welcomed, let's talk about what classes you might want to try.  In every yoga class at Mind the Mat, proper breath will be central to your practice.  Your instructor will guide you from the start of class on proper breathing techniques.  Breath is powerful.  It is the remote control to your nervous system and a powerful tool for self-regulation.  Proper breath is crucial for spinal and postural health as well as core stability. If you sit on your mat and only practice breathing for your first class, you will have accomplished a lot.

What class you decide to sign up for will depend on your current level of exercise and fitness.  Only you can know that.  If you haven't been exercising consistently, it would be best to start with a Beginner Yoga, Gentle Yoga or Deep Stretch class.  These classes move slowly and class instruction is simple and clear.  Start there and see how you feel.  If you feel like you are able to do a little more, sign up for a Slow Flow Yoga class. Slow Flow classes move at a slow pace but the postures can be more challenging and strength building because you will hold them longer.  For example, imagine holding a high lunge position for one minute and breathing as sensation builds in your leg muscles.  Yoga is the practice of being with and breathing through discomfort and growing sensation. You are continuously practicing on the edge between ease and effort (never pain or strain).  As your practice progresses, your ability to work through discomfort will increase and you will become stronger both physically and mentally. 

Megan A. teaches a wonderful Beginner Hot Yoga (80°) Tuesdays evenings at our Del Ray location. Check out Beginner Yoga with Meghan H. as well on Saturday mornings at our Del Ray location.

You may decide that Gentle Yoga, Deep Stretch and Slow Flow are just what you need, or you may decide you want more of a challenge.  That will be up to you.  Once you feel steady and strong in a Slow Flow Yoga class, you can try a Flow Yoga class which will be similar but will move a bit more quickly through the postures.  You will have to navigate faster transitions between the postures, which can be challenging and good for increasing strength and mobility.  Power Flow Yoga classes will move even more quickly than Flow Yoga and will add in more challenging poses like arm balances and inversions.  If you are a beginner, you don't need to worry about that now.  

Please know that you can always decide to try a pose or skip a pose and do something different.  Above all listen to your body and seek a harmonious balance between effort and ease.  The key to yoga is to find the sweet spot between staying engaged, challenged and curious, but also grounded, relaxed and steady.  Whatever that looks like for you, honor it fully. 

Our classes are all offered in both regular temperature rooms and rooms that are heated between 80 - 95 degrees as indicated on the class description.  Heat enhances detoxification and flexibility.  Feel free to try it and see if you like it.  It is important to hydrate before and during heated classes. Start with an 80 degree class and work up to a 95 degree class based on how you feel.  Only you will know if heat feels good to your body or not.  Some students love it, and others do not.  

Let me talk about injuries, new or old.  If you have an injury, get your doctor's clearance before coming to a yoga class.  Be extra mindful of your body doing yoga if you have an injury.  Never push past your limits.  Ease in. Over time, you will understand how your body needs to adapt to effectively accommodate your injury/limitation.  If you let go of outcome and stay present with your body, you might even find that your injury has started to heal.  If you are pregnant, check out out our vast array of prenatal and post-pregnancy offerings, to take classes that are specifically designed to address your needs at this time in your life. Do not take heated classes during pregnancy.

I hope this blog has been helpful for you to get started.  If you have other questions we are here to help.  Email us at info@mindthemat.com or call us at 703-683-2228. To try out our classes, you can purchase the NEW CLIENT 3 PACK, which you can use to try classes at any of our locations. We know you will love it! After you try it out, we hope you join our vibrant community as a member.  Try the Deluxe Monthly Unlimited Membership or the Membership Lite.