Yoga: Where To Start

“Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.” - Rolf Gates

Have you heard that yoga has a whole host of wonderful benefits from improving strength and flexibility, to lowering blood pressure, and reducing stress and anxiety? Has your health care provider or therapist suggested that you try a yoga class, practice mindfulness and meditation, or incorporate breathing practices into your health regimen? Maybe you’re curious and want to try something new. 
Have you looked at a few different schedules and class options in your area? Wondering which “style” of yoga or class is a good fit for you?? Are you overwhelmed with options and have no idea where to start?? Here Clarissa Boggess, owner and instructor at Painted Lotus Yoga & Wellness in Tuscaloosa, offers some suggestions for helping you determine where to start looking, what questions to ask, and, ultimately, how to find your community. 

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Did you know that there is no universal “yoga manual” that specifies what makes a yoga class a “Beginner” level class vs. an “Intermediate/Advanced” class? There is no universal yoga manual that spells out exactly what a “vinyasa flow” or “hot yoga” class is going to look like. Even within the Ashtanga lineage of yoga (as developed by Pattabhi Jois) where the pose sequences are always the same, there is still room for creativity and different teaching styles. 
Is it any wonder that you are confused?? Your personal experience as a beginner may vary not only from one studio to the next, but from one instructor to the next. You may find that two classes with the same name, at two different studios, offer completely different experiences. 

​No two beginners have exactly the same needs or are looking for exactly the same experience. 
My advice? When looking at the menu of yoga classes, look beyond the labels of “Beginner” or “Beginner Friendly”. Instead, consider your specific needs, the experience you want to have and look for an instructor who knows how to support you. 
How exactly do you do that?? What questions should you be asking??
Below are some things to consider and guide you as you begin your quest! 

First things first, find out if the studio offers private sessions or a class series specifically designed for folks new to yoga. If they do, halleloo!! This can be the best place to start. A class series specifically for new or returning students allows you to develop your understanding of yoga with a small group of folks who are in a similar place in their yoga journey. An introduction like this can be empowering and fun! If a series is not available or you are not yet comfortable with the idea of a group class, meeting with the instructor for a private session gives them the ability to focus on you and your specific needs in a more intentional way, independent of the limitations of a large group class situation.
You may need to try several classes or studios before you find what you’re looking for.
This is by far the best way to determine not only which “styles” of yoga you enjoy most but which community, instructor(s), and environment best supports you. If you have a less-than-amazing experience with one class or one teacher, resist the urge to give up on the whole idea of yoga. Try a different class or go to another studio. Most places have a “drop-in” or single class rate so you can try a class before making a larger financial investment. 
Do you have an idea of what you’re looking for from your yoga class?
What are your expectations? What are you hoping to get from your yoga class? Are you an athlete looking to cross-train? Are you recovering from surgery or some other injury? Are you living with a chronic condition and are unsure how to adapt your yoga practice to your situation? Are you hoping to cultivate a meditation practice to reduce your blood pressure, calm your nervous system, or alleviate anxiety? If you have a specific reason or aim in beginning a yoga practice, it’s worth contacting the studio and finding out if they will be able to support you in getting there. Not all studios or teachers offer the same things with regard to the various aspects of a yoga practice. If what you want is meditation or breathing practices along with the poses, calling ahead will save you time and money if the studio is primarily focused on the physical benefits of yoga. 
On class schedules, look for classes offered to “multiple levels” or “all levels” that are taught at a slower pace. A slower paced class will allow you to get familiar with pose names, explore a few different variations of each pose, and discover which variation(s) best support you. More static practices and more slowly paced “flow” classes give you an opportunity to learn how to utilize yoga props in your active postural yoga practice. Look for class names like: Gentle Flow, Slow Flow, Beginner Flow, Yin Yoga, Iyengar Style classes, and Intro to Ashtanga classes. 
You may need to ask for clarification.
Class titles and descriptions are often clever but vague and peppered with “yoga speak”. As yoga instructors, sometimes we unintentionally use lots of terminology that is completely meaningless and unfamiliar to new students. If you are not familiar with the lingo, how do you know what type of class you’re showing up for? The questions you should ask will be dependent on your specific needs and situation. Below are a few suggestions to get you started: 

• If you can’t tell by the class description, contact the studio and ask about the pacing of the class: is it a fast-paced flow or a more static practice? 
• Will someone with no knowledge of pose names be able to feel successful in this class?
• Do they offer a floor-based practice like Yin Yoga or Restorative Yoga?
• Will there be a lot of transitioning from floor to standing? 
• Is the instructor comfortable teaching to multiple levels of experience and ability within the same class?
• Do they have yoga props available for community use? Will the instructor be teaching how to use them? 
• Do they have yoga chairs? 
• Does the studio have open wall space for you to practice against?
• Does the studio play music during classes? If so, what kind of music? Seriously, for some folks music can either enhance or detract from the experience. 

If you have special considerations for your practice, your questions will be more specific to your needs. You may want to know things like:

• Does the instructor know how to support people living in larger bodies? 
• Does the instructor know how to support people with limited range of motion?
• Is the studio/instructor trauma-aware? 
• Do they offer hands-on assists? If so, are you comfortable declining when you do not want to be touched?
• Do they offer classes for special populations (folks in wheelchairs, folks with PTSD, specialized youth yoga, folks who are hearing impaired, etc)?
• Are any of their classes taught in a heated room? I do not mean warm and toasty during cold weather but hot and sweaty all the time! If you have high blood pressure or asthma, a “hot yoga” class in a heated room may exacerbate your symptoms.
• Does the studio burn incense or have an essential oil diffuser? Again, if you have allergies, migraines, or asthma this could be activating for your condition.

“What about Restorative Yoga? I heard it was great for beginners.”
This topic is worth its own paragraph. In my opinion, Restorative Yoga is not necessarily a “beginner” yoga practice. You will occasionally hear that Restorative Yoga is perfect for beginning students. Many yoga instructors, including myself, consider Restorative Yoga to be less of a postural yoga practice and more akin to an advanced meditation practice. Hold on! I can already feel the push-back from other yoga instructors! Hear me out on this. First of all, let’s define what I mean by “Restorative Yoga”. 
Restorative Yoga is a completely passive, floor-based yoga practice. In a one hour class, you may practice 4-5 yoga poses, all of which are almost entirely supported by props. This means you are exerting next to no physical effort while in the pose. A Restorative practice is intended to take you into a state of deep physical and mental relaxation. It can be a wonderful experience.
That said, as a postural yoga practice, Restorative Yoga is absolutely the most accessible and easily adaptable style of yoga for the greatest variety of body types and abilities. In that way, yes, Restorative is great for beginning students. The true challenge comes from resting in complete stillness in each pose, with little to no chatter from the instructor, anywhere from 5-10 minutes per posture. If you are new to mindfulness or meditation, this part can be tough! Even so, this is not to deter you from trying it!  Cultivating the ability to truly relax and calm the nervous system is one of the most beneficial aspects of practicing yoga for your physical, mental and emotional health. Know that it may not come easily but with consistent practice, you can get there! Restorative Yoga may not necessarily be a “beginner’ practice but it’s definitely worth trying. Going into the class knowing where you may feel frustration rather than expecting to immediately float away on a cloud of bliss will make it a much more meaningful experience. 

​Some Final Thoughts:
There’s more to yoga than poses.
You may have lots of experience with mindfulness and meditation but have never even seen a Downward Facing Dog pose while another student may have a lot of experience with extremely technical yoga poses but has never tried mindfulness or meditation. Both of you are beginners in your own way. Where you are in your mental and emotional yoga practice has a huge impact on how you approach your physical yoga practice. 
If you are looking for more than a physical workout, look for studios/classes that offer breathing practices (pranayama) and help you in developing a mindfulness and meditation practice. Are you interested in learning about the history of yoga and the source culture? Is that information offered during classes? Is the studio or instructor able to point you toward resources that you can explore outside the class to deepen your understanding of yoga as a lifestyle and path to personal development and understanding? 
If the studio offers these things but you are only there to workout, it will be helpful to know this info before attending a class. Again, I encourage you not to let this deter you. You may be pleasantly surprised at how much you enjoy expanding beyond the physical practice or you may decide that this space is not a good fit for you. Either way, you’ll have had the experience! 
Does the studio community reflect your values and foster the kind of social environment you want to be in? Your community can be a huge motivator in keeping you consistent with your practice. Some studio communities are not all that communal, which is great if what you are looking for is a more solitary, tranquil experience without a lot of social interaction.  For many people one of the draws to a yoga space is the connection and support. Finding a community where you feel safe, valued, seen, and embraced just as you are can be as important as finding a skilled and competent instructor. 
How do you feel in the space? 
Your gut instinct is your best indicator that you are where you belong. Do you feel comfortable with the space? the teacher(s)? the community? You may be practicing with the most popular teacher in town but you are unlikely to experience the full benefits of practice if you don’t feel settled, safe and supported in the space. 
Remember, “beginner” or “gentle” doesn’t always mean “easy”. 
Whether you approach yoga strictly as a form of physical fitness or as a path of personal development, you are likely to encounter moments of discomfort and effort. Starting something new is by its nature as uncomfortable and challenging as it is exciting and fun! To grow physically stronger you must challenge your muscles. To expand your understanding of a subject, you challenge your intellect and possibly your long-held ideas and beliefs. I encourage you to soften around the idea of finding the easy path. Embrace both effort and ease. 
Above all, enjoy your journey!

Painted Lotus Yoga and Wellness offers the Absolute Beginner’s Series 1-2 times per year. The series of small group classes is taught once a week over 4-5 weeks. Check the Special Events page on our website for upcoming dates/times.

​The Absolute Beginner Bundle is available anytime and includes a consultation and 3 private yoga sessions with Clarissa. The ABB is perfect for those new or returning to yoga and for anyone wanting one to one coaching and feedback for their yoga practice. 

Ready to dive into a weekly group class?? Start with Gentle Flow Yoga, Yin Yoga, or Yoga to Nourish the Bodymind.

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CLARISSA BOGGESS (she/her): 
Owner/Instructor, E-RYT500, RCYT, YACEP, HMACM, Reiki 
​A student of the practice since the mid-90’s and bringing over 14 years of teaching experience to her classes, Clarissa teaches from a space of reverence, curiosity, fun, and spontaneity. Her teaching is most often unscripted, offering unique sequences intuitively inspired by the energy of the moment. Clarissa is known for her ability to cultivate community and truly teach to all levels of yoga experience in her classes. Clarissa is registered with Yoga Alliance and has specialized training in several styles of yoga and movement-based healing modalities.
Additionally, Clarissa has an extensive knowledge of medicinal plants, currently apprenticing through Rosemary Gladstar’s Science and Art of Herbalism community herbalist course. She has been attuned to Reiki since 2008, and has an in-depth understanding of the use of crystals for balancing energy, earning the designation of Certified Crystal Practitioner from the Hibiscus Moon Crystal Academy, in 2016 and Advanced Crystal Master in 2021. 
Clarissa is a fierce and tireless child advocate within Tuscaloosa City Schools and serves the LGBTQ+ community as a founding member of PFLAG Tuscaloosa. Clarissa is available for private sessions, workshops, speaking engagements, and events.  To consult with Clarissa for your event or speaking engagement, please email your request to: [email protected].

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