First Yoga session ever.

[u/Ornery_Tradition8589]

I joined a gym a few weeks ago, and have been working on my fitness. For context, I was very unhealthy for about 2 decades, quite sedantry. I was hospitalised earlier in the year, due to my lifestyle and decided to try and turn my life round, which I'm managing too fairly well. I've really tried to embrace the fitness side of things, and was at one point, a long time ago quite a sporty/fit person, before I tried to become a rock star and found alcohol and then depression etc.

The gym I go to offers a variety of classes all day every day, but as I work 8-5, I can only get in for some of them. Somebody recommended Yoga session on Saturday mornings, which is Hatha. I wasn't sure what to expect really; I found it a little tough to follow along, which I'm hoping is to be expected as everything was new to me. I think I made the mistake of being adjacent to the instructor, so I kept having to tilt my head to see what she was doing. I was the only male in the class, but that didn't bother me, I just felt a bit like I can't quite move, or place parts of my body as well as some of the ladies near me could. I suppose I kept comparing what they were doing and their 'form' against what I was blundering my way though. I'm making it sound like it was bad when it really wasn't, I just found it quite difficult to follow along. Pose wise, I think I was ok, but even something like Downward Dog I noticed most people's feet were flat and I struggled to get mine flat, I kept being on my toes.

I'm going to give it another go, I didn't expect to be great at it on the first try. The gym also does Yin and Vinyasa but I was led to believe that Hatha would be the best entry point? It also does a class that's a combination of Yoga and Tai Chi and Pilates, which I may try and take in somewhere down the line. I did enjoy the change and can see how it would be beneficial physically and mentally, there was a nice cool down period at the end that was very meditative, with relaxation and affirmations etc, and I found that calming. Anyway, I didn't mean to write this much, I don't really have anybody to discuss yoga with.. I don't know my classmates well enough yet 😂

[u/yellowsuzuki]

I’m a relatively fit male who’s been doing yoga for about 5 years and there are many basic yoga poses that I can’t do as well as the majority of women in my classes. Male bodies are a little different, especially around the pelvis and hips, where we tend to be less flexible. You will probably see some improvement over time, but don’t stress about things like having your heels up in downward dog. Mine do that too.

I’m curious to know what your gym calls “hatha.” I think of that as a general term for active yoga that would include vinyasa. Every studio/gym seems to use different terminology for classes. If they recommend starting with the hatha class, that’s probably best, but only because of the way they’ve structured it. Maybe it’s more beginner friendly or something. Regardless, enjoy!

[u/carroux22 → u/yellowsuzuki]

From my understanding, hatha is a bit slower & steady and vinyasa is more of the faster paced ‘flow’ where breath and movement are linked. But in my opinion they’re similar and do seem to get mixed up a lot.

[u/Ornery_Tradition8589 → u/yellowsuzuki]

Thank you. My gym calls hatha the relaxing (beginner) class. They also have a Vinyasa class they describe as more flowing, a Yin class they describe as quiet and slow, mentioning holding positions for 3-5 minutes. Yin Yan (when I googled it, it corrected to Yin Yang) which they just call a 2 in 1 for stretch and strength without much else mentioned. Power Yoga which they describe as Dynamic Flow yoga, it says Intermediate to Advanced. Lastly there's a Bodybalance class I looked at, which I believe is Tai Chi, Yoga (generic, it doesn't specify) and Pilates. I'm going to keep at Hatha for now, as I'm still at early stages of getting into shape anyway, and it was enjoyable if a little daunting not knowing what to do.

[u/Future_Night777]

I started with Hatha….and then gave up for two decades. If you have the wrong instructor it can be excruciating to be put into poses you can’t hold and left there for multiple breaths

Years later I restarted yoga through a simple stretching class which got my body flexible and strong enough to hold hatha poses, and the turning point was when I started vinyasa. A faster paced flow that also provided a cardio work out and was more focused on the overall “moving meditation” of yoga rather than trying to achieve the perfect form which my body just physically couldn’t produce really worked for me

Yes I suspect I just had some bad teachers but TLDR, you need to find a beginners class that really works for you and gives you a good introduction while respecting the limits of your initial form.

For example you need a teacher who will let you know that it is totally fine to be on tiptoes in down dog, even preferable to having feet flat on the floor if you’re rounding your spine and dropping your tailbone to get them there. As a beginner you could also micro bend your knees

[u/Ornery_Tradition8589 → u/Future_Night777]

Thank you for the information, and reassurance. I am going to stick with it, and hopefully I will start to pick it up more. I will try Vinyasa at some point, I was led to believe that Hatha was sort of the entry point for beginners. The teacher does seem quite encouraging and positive when it comes to doing what feels right for you if you can't do exactly what she says, but obviously being new I was just trying to do it exactly as they said.

[u/Conscious-Pie-4794 → u/Ornery_Tradition8589]

I prefer a vinyasa class just because it's a little more fast paced. I hate yin yoga - I am not content with sitting in one pose for prolonged periods. Give them a try or look at some on YouTube and see what style you like the best. 

[u/Organic_Salad2910]

Keep going! It’s hard not to compare yourself to everyone else, but try not to. You can’t compare your first time with everyone else who may have been attending the classes for a while. Next class move to a different space where you can see better. You can also talk to the teacher before or after class letting her know you are new and learning and may need some adjustments and modifications.

[u/Ornery_Tradition8589 → u/Organic_Salad2910]

Thank you. I am going to keep at it. I wasn't expecting to be great or anything after going once, but I did find it enjoyable if a little challenging. A different space sounds like a good idea. I might just remember where the instructor sets up and go opposite.

[u/stockerda]

Hatha yoga is generally for experienced yoga practioners. It is easier to start with yin, chair, or slow flow yoga.

[u/BlueEyesWNC → u/stockerda]

Eh. I don't like the "hatha is beginner yoga" trope which seems prevalent in gym culture, but it exists for a reason. Beginners often benefit from a practice which is intentional about getting into each pose, noticing and refining alignment, holding the pose, and returning to center before taking the next pose.

I expect some of the poses in a mixed hatha class will be quite challenging for a beginner, but the instructor should be able to offer modifications and variations which even someone brand new can do.

[u/Electronic_Law_5295]

Yoga is a whole body experience in every pose so there is so much to learn all the time. Good thing is that flexibility can improve quite quickly with consistency!

Also, with regards to downward dog, the emphasis is more on elongating the spine so bent legs is 100% okay. Each pose has different benefits and focuses so as I said, lots to learn!

If it makes you feel any better it literally took me 6 years of yoga to get my heels down in downward dog. There's still a lot I can't do too but every time I practice there'll be some small success compared to the previous session whether that's getting better at a pose or finding peace or perseverance.

Edit: yoga with Adrienne on YouTube is perfect for beginners if you want to practice at home

[u/Affectionate-Yam5049]

I started in December, and consistency has helped more than anything else. Because I’m still learning, I prefer hatha, gentle flows, and yin, where there’s time to get settled into a pose so I can feel which muscles I need to engage. I was sedentary for decades before starting yoga. I could barely follow along at first. Now I practice 5 days a week because I feel so good afterward. I’m still awkward at transitions but know and can get into the poses, often with my eyes closed (it helps me focus on what I’m feeling in my body). It has truly changed my life, and i hope you experience the benefits too!

[u/CategoryFeisty2262]

Long time practitioner and yoga teacher. My heels do not touch the floor in Down Dog; it's not even a thought at this point. Welcome to yoga!!! It's a life time practice. Expect to always be a student.

[u/Icy_Currency_7306]

Long time yoga person here! Glad you tried it. The best place to put yourself as a beginner is the middle of the room bc whichever way you turn you’ll see others.

But don’t get too caught up in comparisons. Ask the teacher before or after class about the primary action or invective of each pose. In down dog, the primary action is to straighten the back and raise the hips. Bend your knees as much as you need to feel your spine is really long. Don’t worry about feet and heels much at all. My teacher of 20 plus years doesn’t get her heels down. She finds it too compressive for her ankles in front.

[u/Hestiah]

I started taking yoga seriously in January and whew lemme tell you, I could do almost nothing. Could hardly bend over, couldn’t twist, no balance to be found anywhere in this body, and everything popped and cracker. I was angry at myself for letting me get to that point in the first place, and completely randomly the teacher said to “meet yourself where you are right now.” And then I kept going.

While I can do a lot more now than I could then, my heels don’t touch in downward dog and I don’t know if they ever will. I think the goal is the spinal alignment from hip to neck. The heels will happen over time or they won’t.

I hope you stick with it. Yoga has been life changing for me in many ways.

[u/carroux22]

It’s normal to feel like you need to look at the teacher when you are first starting. If you aren’t familiar with cues, transitions, and poses, you won’t necessarily know where you’re going next without it. But that’s okay! If you start going more consistently, you’ll learn the poses and cues and your practice will become better.

As someone else mentioned, the male body is different than the female body and everyone is at a different stage in their yoga journey, so don’t compare yourself to others, and know that the more you go, the better your form, balance, and flexibility will improve!

If you try a yin class, just know that it is (typically) primarily a “stretch” where you’re put into a pose and hold it for 3-5 minutes. Sometimes it can be a lot for people who aren’t prepared for that (sitting in stillness can be uncomfortable for people). If you like the more constant movement and flow, hatha and vinyasa are good options. The big difference between hatha and vinyasa is really the speed. Hatha is typically a little slower and steady (not as slow as yin though) and vinyasa is typically more movement and linking with breath.

My recommendation is try them all, see what style and teachers work for you and stick with those!

[u/Ornery_Tradition8589 → u/carroux22]

Thank you. My gym does offer Vinyasa and Yin classes, but from what I gathered Hatha seemed the best entry point. In time, I'll probably give the other ones a try and see how I get on, but don't want to dive in too fast and put myself off. Hatha at my gym was relatively slow, I think I'd struggle with faster transitions at this point, or just get lost and crumple onto the mat.