If you have already decided to start your path to a harmonious existence with yourself and in the world around you, lead a healthy lifestyle and realize your own potential by doing yoga, this article is for you.
How to start doing yoga?

Before you lay out the mat for the first time, remember: yoga is not fitness, here you will not have to go beyond your limits, compete with like-minded people in the mastery of postures and otherwise prove your physical viability.

If after training your muscles hurt a lot, it means that you have chosen the wrong level of load. But in no way is it that spiritual practices involve violence against oneself in order to gain enlightenment. The first stage of Ashtanga yoga, Yama, with the realization of which one should begin the journey into the world of yoga, contains the concept of “Ahimsa”, i.e. nonviolence. This means that yoga, in particular, prescribes to practice carefully in relation to one’s own body and spirit. Therefore, practicing to the point of exhaustion is contrary to the very essence of this ancient Indian cultivation system.

What can be said about vegetarianism?

Vegetarianism is without a doubt the most preferred diet for yoga practitioners. From time immemorial, India, where spiritual practices originated several millennia ago, has been a country of vegetarians.
According to the Vedic tradition, the life of any creature is sacred, so the unjustified killing of an animal is a violation of Divine laws. However, another fact can be cited in favor of vegetarianism, which, perhaps, will become a much more serious argument for beginners in the issue of refusing animal food.

The fact is that people who prefer plant-based nutrition have more flexible and mobile joints, which helps them to do yoga more successfully. However, this does not mean at all that you should become a staunch vegetarian overnight.

If you still decide to take this path, change your diet gradually and try to hear your body – how does it react to such transformations? As the practice is refined and developed, your body itself will refuse inappropriate nutrition. And not only from animal products, but also from food containing preservatives, aggressive food additives and other harmful substances.

When becoming a vegetarian, make sure that your diet is balanced: contained the required amount of proteins, fats, carbohydrates, macro, micro elements and vitamins. Since in some cases irrational vegetarianism can bring even more harm to the body than meat-eating.

Before class

It’s best to exercise on an empty stomach, so don’t snack right before class. 2-4 hours before practice, you can have a full meal. Then only water is allowed to drink. However, if you are very hungry, eat 1-2 fruits or natural yogurt.
You can drink non-carbonated water before and after classes, during practice it is undesirable. However, it all depends on the specifics of the classes. For example, it is simply necessary to take a bottle of water with you to Bikram yoga, and in Kundalini yoga, students drink it before relaxation. Therefore, check this question with the instructor.
Between the practice of yoga and massage, active sports, sauna and solarium should be at least 4-5 hours. Ideally, these procedures are generally better not to be carried out on the day of classes.
In many yoga centers, pre-registration is required. Therefore, if you are forced to miss a lesson, inform the administrator in advance by phone.
Please arrive 10-15 minutes before class starts. This is usually enough time to change and get ready for the practice. If you are late, check with the administrator to see if you can join the practitioners at the moment, or if you need to wait until the introductory part ends.
Keep the yoga center clean and tidy, bring a change of shoes with you, do not make noise.
If you are not feeling well or feel tired inside, let your teacher know before class. With elevated temperature or exacerbation of a chronic disease, it is recommended to postpone the practice.
Before class не забудьте снять с себя драгоценности и аксессуары. They can not only cause injury, but also interfere with the free flow of energy in the body.
Yoga is practiced barefoot, this makes the practice more relaxed, so carefully monitor your personal hygiene. It is especially recommended for beginners to stand under a warm shower for several minutes before practice to warm up the ligaments and muscles. Don’t use perfume!
During class

If you can’t do without your mobile phone in class, put it on silent mode and quietly leave the room if you need to answer the phone.
Position yourself in the hall in such a way that you can clearly see the instructor, but do not try to get into the very first rows.
Try not to overexert yourself during the session. Perform only those poses, being which, you do not feel obvious discomfort.
If you feel severe pain in the muscles, immediately exit the asana.
Do not be distracted by extraneous conversations and thoughts during practice, do not compare your achievements with the practice of a neighbor.
Do only those exercises that the teacher recommends to you. Do not try to exceed your level of preparation. There is no competition in yoga.
After class

After the class is over, be sure to put all the equipment in a designated place so as not to cause inconvenience to the next group of students.
If you have any questions after practice, feel free to discuss them with the instructor.
Many yoga centers have relaxation rooms and tea rooms where you can have a cup of herbal tea. It will be the best gift for your body. Do not overload the body with food – before the first meal after class, about 2 hours should pass.
Should I shower after class or not? You must decide this question for yourself. Canonical yoga texts advise experienced practitioners not to take bath immediately after class. The fact is that water tends to remove the state in which a person was before contact with it. Therefore, if you feel energetic fullness and feel harmonious, wait a little while taking a shower. Unless, of course, you have a business meeting and you do not feel that you need water procedures. However, there is a general rule – do not take a cold or contrast shower, since the body is very sensitive at this moment, you should not expose it to such stress.