Preparations

On Arrival
Please fill in a registration form and sign in sheet with your locker’s number. Please let us know about any particular goals you may have, whether you are pregnant, have any injuries or are taking any medication we should be aware of.

The only items you should take into the studio are your mat, your towel(s), and your water. No shoes, no phone, no keys, no jewelry and no belongings. Please use the lockers to keep your valuables.

Clothing
We recommend you wear sleeveless tops, as T-shirt sleeves tend to get in the way. Mid thigh-length bike shorts are probably the best and most comfortable. Yoga Wears are also available at our studios

During Class
All classes are 90 minutes. Please allow for the full 90 minutes, and do not leave the room before the end of the class. If you absolutely must leave your mat, leave and return quietly, between postures. Place your mat so that you can stand and see yourself in the mirror, and spread your towel on top of the mat. Avoid standing directly in front of another student who was here before you. No talking allowed in class and constant wiping.

Water
Generally, no water is taken until after the third posture (Eagle Pose – Garurasana). After this you may drink if necessary. Sip only a small amount, and please only drink between postures to avoid distraction. To avoid becoming dehydrated in class, consume adequate water daily. An adult human requires at least 64 ounces of drinking water a day.

Overwhelmed?
If you feel overwhelmed by the heat or too tired to go on, please pause for a while. Calm your breath and heart rate at first by standing still, and breathing in and out though your nose. Deliberately slow your breathing down. If you really have to sit down, then be careful to rise slowly when you are ready to rejoin the class. Even if the posture has started, rest if you need… we’ve all spent time on the floor at some stage.

Tips for your Yoga Practice
Throughout the class, we do a posture, rest again, and then move on to another posture. Just take it one posture at a time. Every posture is different, and each requires different aspects of strength, flexibility and balance. You will find some postures easier than others, but you will get the benefits by doing the best you can in each posture: listen to the instruction, concentrate on alignment, work to the point of discomfort but never pain.

Do not hurry to push yourself: strength, balance, flexibility and focus come much easier when the mind is relaxed.

Your body doesn’t lie. Don’t judge or criticize. Let your body be your teacher, and learn from it.

Minimize your movement between postures – just breathe and be still. Extra movement wastes energy, and can be distracting for others.

After The Class…
Stay in the room in the final relaxation pose (savasana) & leave the room in silence.

The next few days…
New students usually respond in various ways. You may feel energized, or perhaps feel the need to rest. It is normal to feel a little sore and stiff because of the deep stretching. In each case, the best thing you can do is to get back into the yoga room. We suggest you take at least three classes in your first week – you’ll find that you will adapt quickly to the heated room, and you’ll soon get to know the postures. You’ll start noticing the benefits of the yoga within days.
Over the next 10 days you’ll begin to see changes in your strength and flexibility – and probably your attitude as well. People you know will start to notice and comment on the ‘yoga glow’.
Remember, this is your first class; the heat may feel unbearable, and the postures uncomfortable. Please stick with it. Yoga is a practice … the benefits come from frequency and persistence.

How often should I practice?
Especially in the first year, you will benefit by maximum retraining of all your systems (circulatory, respiratory, digestive, muscular, nervous, metabolic, lymphatic, and skeletal). We recommend that you practice 3 or 4 times a week. You’ll find that you want to do this practice. It works. You’ll start organizing your schedule to fit it in. Remember that this yoga is powerful and challenging. Pace yourself and don’t force yourself. Don’t expect to be perfect overnight!

It’s our job to encourage you to achieve your best. It is your responsibility to know what enough for your body is on any given day. Respect your limits (without babying yourself), and expect those limit to change. Just do your best.

The harder this yoga is for you, the more you need it and the more you will get out of it!
The secret to success is in the frequency of your practice.

Pay attention to what you eat
One reason why people get nauseous and dizzy during the class is not eating, not eating enough or consuming the wrong foods before class. Wrong foods including high-protein and fat foods such as eggs, high-sugar food like pastries and most cereals, and dairy. Eating well will help you to perform better in class, and will also help improve your overall health. It is best to eat a plant-based (but not necessarily vegetarian) diet, with lots of complex carbohydrates for energy.

Eating small meals throughout the day will keep your blood sugar levels even, and assist to keep you from overeating.

Do not come to yoga class hungry, as this will contribute to dizziness, nausea and overall weakness. If you come to a morning yoga class, a healthy breakfast is advisable 1-2 hours before class.
If you are attending an evening class and coming straight from work, a granola bar, an apple with some almonds, a veggie wrap, or a similar choice 30-45 minutes before class is helpful.

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