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beginners guide yoga denver
Fitness
Published Monday Sep 09, 2019 by Karstee Davis

The Beginner’s Guide to Yoga

Yoga
Personal Growth
Expert Advice

After taking a hiatus from yoga for quite a bit of time this year, I recently found myself back on my mat, and let me tell you; I feel like a beginner. But here’s the difference; because I had already developed my practice, there are things I know that a true beginner to yoga might not. 

So, I've decided to share these ten tips in case you find yourself like me;—coming to yoga for the first time—or as a reminder if it’s just been a really long while.

 

Come hydrated! 

There were many times in the initial days of my practice where I would leave class feeling so thirsty. It didn’t take me long to realize the problem—I wasn’t properly hydrated, and to make matters worse, I sweat a lot in class. To make hydration a priority, I invested in a 32 oz hydro flask. I take it with me everywhere, and I have a goal every day to drink at least two of them. The best part of all is it stays cool even in the hottest of classes!

 

If your studio doesn’t have props, invest in some—or get creative! 

Props are essential to my practice, but I didn’t know this until I started doing teacher training. Now I know that, I need a block in every class—no matter which kind of class I’m taking. And if it’s a yin/restore/nidra class, then I need at least one bolster. Other props that help take my practice to the next level include sandbags, eye covers, straps, and blankets. Also, don’t be afraid to get creative—rolling up a towel or a blanket can often sub for a block or a bolster. But if you have the extra funds, start building your own collection. This is useful for classes outside of the studio too – like in the park, or at home.

 

Don’t come to class with a full belly. 

Nothing is worse than finding yourself in gorilla pose with a burrito in your belly. So not fun. If you have to eat right before class, try to digest something light, like a salad or protein shake. Trust me; when your gut feels good, you will have a great practice.

 

Change it up!

Don’t be afraid to try styles of yoga that are new to you. From hatha to vinyasa to power flow, you will never know what is best for you if you don’t at least venture out and try new things. If it’s not for you, then don’t go back or try it one more time, but with a different teacher (or at a different studio). Sometimes altering how and where you practice makes all the difference!

 

Find an instructor you like (or love!) 

Make a note of teachers whose style(s) you like and then go to their classes more often! Some instructors lead flows at different studios, so remember to check out their schedule. Also, don’t be afraid to be front and center in their classes and let them know you are a fan of their practice.  Finding a teacher that resonates will help keep you coming regularly. 

 

Find a time that works best for YOU and then make it a priority. 

When I was first getting into a routine, I’d sometimes let other people’s schedules take precedence over my own, which is a horrible way to go about making something a habit. Instead, be super intentional about your week. Add classes to your calendar and make plans around that—don’t sacrifice time with yourself on the mat for other things. Taking time for you will help you show up and be more present for the people in your life. And, if it feels right, you can always invite friends or family to meet you in class and then grab a bite afterward. 

 

Read to support your practice. 

For me, the more I learn about yoga, the more that it helps me stay dedicated and take my practice off the mat, too. Ask your teachers for some of their favorites books and podcasts and start there. Maybe even a motivational mantra!  A few of my go-to reads that have supported my yoga journey include Eastern Body, Western Mind by Anodea Judith; The Inner Tradition of Yoga by Michael Stone; and Healthy, Happy, Sexy by Katie Silcox.

 

Follow accounts that inspire you—and unfollow ones that make you feel like crap about yourself. 

I remember in the days that I first started getting interested in yoga. I was following so many accounts on Instagram! But, in the beginning, I couldn’t tell the difference between what was healthy and what might be creating lasting damage. I also wasn’t super aware of the messaging that I was giving to my own body, one that doesn’t look like all those yogis of Instagram, I had to find accounts that made everyBODY feel good and where people were practicing yoga safely. 

 

Go as often that feels good for your body. 

Who is to say what is the right amount of time to be practicing yoga? Maybe at first, one day a week is all you can manage. Maybe you can hit the ground running and practice four times a week, or maybe #yogaeverydamnday feels good in your body. The important thing is to listen to what your body is saying to you. If you need rest, you opt for a restorative class instead of a power vinyasa. Maybe you realize you need to put more emphasis on core building, so you start implementing a “sculpt” like class into your routine. Whatever you do, listen, and adjust accordingly. 

 

And lastly, remember that we are all beginners. 

Even those yogis on Instagram that can do all the backbends and handstands. Yoga is a vast practice that goes way beyond the physical postures. Any yogi worth their salt can tell you something that they are working on in their own practice. Go easy on yourself, and enjoy where you are at!

 

I hope this helps you to deepen and honor your practice. Namaste OMies!

 

Karstee Davis
Written by
Karstee Davis
Writer + Yogi
About the author
Karstee Davis is a writer + yogi living in the Boulder, CO area. She has written for Folk Rebellion, The Endometriosis Foundation of America, and CO Yoga + Life Magazine. You can find her at www.purifiedoutlook.com or on Instagram @purifiedoutlook.
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Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

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Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!