What to Expect in Your First Yoga Class

In your first yoga class you will arrive a little early, set down your mat, and tell the teacher about any aches or injuries. The class begins slowly with breathing, moves through gentle warm-ups and a few simple poses held at your own pace, and ends with a few minutes of rest. You do not need to be flexible or fit to begin. You only need to turn up.

You do not need to be flexible to start

This is the worry I hear most from women in Kolathur, and I want to settle it straight away. Flexibility is not something you bring to yoga. It is something yoga gently gives you over time. If your hamstrings are tight and you cannot touch your toes, that is completely normal, and it is exactly why you have come.

In a small women-only batch I can see each person and offer a simpler version of any pose. Nobody is watching you, and nobody expects you to look like a photo on the internet. We work with the body you walked in with today.

What actually happens in the hour

Most first classes follow a calm, predictable shape. Knowing the order ahead of time takes away a lot of the nervousness.

Settling in: we sit, slow the breath, and you tell me about any injuries, recent surgery, pregnancy or health concerns so I can adjust poses for you.
Warm-up: gentle neck and shoulder rolls, cat-cow, and a slow sun salutation to loosen the body.
Standing poses: simple, grounding poses like mountain, tree and triangle, held for a few breaths.
Floor poses: seated stretches and gentle bends that release the back and hips.
Rest: a few quiet minutes lying down at the end. Many women say this is their favourite part.

What to wear and what to bring

Keep it simple. Comfortable cotton clothing that lets you move and bend is all you need. A loose t-shirt and leggings or track pants work well. Avoid anything too tight at the waist.

Wear: soft, stretchy clothing you can fold forward and reach up in comfortably.
Bring: a water bottle and a small towel. We practise barefoot, so no shoes are needed on the mat.
Eat light: leave about two hours after a heavy meal before practising.
Mats: we have clean mats at the studio, so you do not need to buy one for your first class.

A few honest first-class feelings

You may wobble in a balance, lose track of your breath, or feel a stretch you have not felt in years. All of this is normal and part of learning. If a pose feels too much, you simply rest in child's pose until you are ready to rejoin.

Sharp pain, dizziness or breathlessness are different. If you feel any of these, stop and tell me. Yoga should feel like effort and ease together, never strain. It usually takes a few classes before the poses start to feel familiar, so please be patient with yourself.

A gentle first pose to know

If you want to walk in already recognising something, look at Surya Namaskar, the sun salutation. It is a flowing sequence we often use to warm up, and there is a beginner-friendly version that we slow right down. Seeing it once beforehand can make the first class feel less new.

When you are ready, our first class is just ₹199, so you can try a full session before deciding anything. Our regular Hatha classes are taught in small women-only batches here in Kolathur.

Keep exploring

Questions

Common questions

Do I need to be flexible before my first yoga class?

No. Flexibility is a result of practising yoga, not a requirement to begin. Tight muscles are common and completely fine. We offer a simpler version of every pose so you can work at your own level from day one.

What should I wear to my first yoga class?

Comfortable cotton clothing that lets you move freely, such as a loose t-shirt with leggings or track pants. Avoid tight waistbands. We practise barefoot, so you do not need special shoes.

What if I cannot do a pose?

That is completely expected in a first class. You can rest in child's pose any time, and Sailaja will show you an easier version. In a small women-only batch, each person is guided individually.

How much does the first class cost at Anand Yoga Centre?

Your first class is ₹199, so you can experience a full session before committing. After that, our monthly membership is ₹2,000. You can see the full details on our pricing page.