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Beginner's Guide to Yoga!

Updated: Jun 4, 2020

While trying something new, one has a bagful of emotions! Kudos for taking the plunge!

In this blog, we help you choose the right course / class and attempt to make you feel safe and confident in your very first class!

How to choose the right course or class?

In Patanjali Yoga sutras, Patanjali says "Sthira Sukham Asanam" which means one has to be steady and comfortable in a posture.

Upaaya's courses are designed to help you start practicing yoga right from the word Go. We are an instrument for you to grow through the different levels of your yoga practice at your own comfortable pace.

Upaaya's recommendation for beginners:

If you would like more details of the course and class, feel free to visit our website

You can also get in touch with us through our website if you need something more specific.

Before the course / class begins

Be open with your teacher:

It is important that you let your teacher know of any conditions or injuries that you may have prior to the class. This is for your own benefit as some postures might be contra-indicative for your condition.

What and when to eat?

If it's a heavy meal, it has to be at least 3-4 hours before the class. You can have a fruit or a light snack an hour or two prior to the class, just to give you energy for the class.

What to wear / bring for the class:

  • A Yoga Mat

  • A small cushion if you aren't used to sitting on the floor

  • Loose and comfortable clothes

  • A jumper and a pair of socks for the final relaxation (when the weather is cold)

  • A bottle of water and sunscreen if you are outdoor!

Class Etiquettes:

  • Respect your own body and emotions

  • Respect your teacher and fellow practitioners

  • Come 5 minutes prior to the start of class

  • Avoid talking to the teacher / other people during the class

  • No cell phones or any other gadgets during the class

  • Stay for the entire duration of the class

  • Do not leave the class in between for short breaks

  • Stick to the schedule of the course and be committed to complete it!

What to expect during the course / class?


  • Every course has a total of 10 classes.

  • Each class is 60 minutes long.

  • Advanced courses and classes are 90 minutes long.


The structure for both courses and classes are the same. They have

  • Initial Relaxation

  • Short Prayer

  • Pranayama / Breathing exercises

  • Surya Namaskar / Sun Salutations

  • Asanas / Yogic Postures

  • Final Relaxation with meditation

  • Closing prayer

  • Yogic philosophy tidbit


  • There would be clear instructions given prior and during the practice.

  • The courses would have more detailed instructions however, the regular classes would only have specific instructions, so students can "connect within" during the practice.

Take care of yourself:

  • Be kind to yourself. Do only as much as your body can take.

  • Push yourself a little, not so hard so as to injure yourself!

  • Remember it's not a competition. It's about self improvement.

What to expect after the class?

Better appetite:

You would generally be hungry after class! Keep a healthy snack handy!


Remember yoga stretches and tones every muscle in your body! You might start to feel a little sore in a few hours after the class and it gradually increases through to the next day. In a couple of days, it should go away on its own. If not, R.I.C.E. (Rest, Ice, Compression, Elevation) would help!


Some feel energised after the class, some are very sensitive especially to noise. Some are irritable, some are happier and some see no difference! Everything is moderation is fine so go with the flow!

The end of our long story!

We appreciate the time you took to read this blog! If you found it helpful or if you would like us to add anything else that may help beginners, let us know in the comments section!

If you are ready for your first class, kindly visit Upaaya to start your soulful journey! We look forward to seeing you in our class!

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