How to Prepare for Your Next Yoga Class

There are numerous styles of yoga–hatha, vinyasa, yin, to name a very few–which makes it challenging to know what to expect. Yoga classes tend to include aspects of breathwork, movement, and meditation. And like most fitness practices, you can expect to start with a warm-up, heat up with a flow, and finish with a cool down. 

Here are a few tips to help prepare you for your next yoga class, even if it’s your first. This list is ‘broad-stroke’ guidance to support any yoga activity. 

Before practice:

While you want to make sure you nourish yourself before any physical activity, it’s recommended to not eat a heavy meal at least two hours before yoga practice. Several asanas (or poses) are inverted (head is upside down, like in forward fold or downward dog), plus there are twists and even squats. These types of movements can move things along so it’s best to give yourself some digestion time so your practice will not be interrupted. If you are hungry before class, a small carb+protein snack is fine.

Nutrition plays such a key role in overall health and wellbeing; not only does the right food give you energy but it also supports your mental focus. In 2017, research from International Society of Sports Nutrition concluded the optimal pre-workout nutrition is a combination of carbs and protein. The carbs will keep glucose levels supported during activity while the protein will lessen muscle damage.

It is also concluded the consumption of high quality proteins (between 20 to 40 grams) occurring within two hours after the workout to support muscle repair. Carbs are strongly recommended for post workout nutrition to replenish the body’s glucose levels and increase glycogen storage.(4)

Drink water as needed during your yoga practice. If you are practicing hot yoga, you are going to sweat your face off and you will need to be hydrated. Make sure to drink plenty of water to prepare. 

While you should be drinking at least four to six glasses of water a day for general health, the actual amount depends on the individual.(2) Most men between the ages of 19-30 need about 13 cups of water (8 ounces each) while women of the same age group need about 9 cups.(3) 

For practice:

What to Wear  

Yoga is typically practiced barefoot, because you will need the grip of the feet on the mat for grounding. 

Wear comfortable clothing that will allow you to move freely. Nothing too tight that would be restricting and nothing too loose or baggy, particularly with tops. In certain asanas, like downward dog or forward fold, your torso is upside down and it’s annoying when your shirt flips over your head. You don’t need yoga pants to practice yoga. You can wear pants or shorts that will allow your hips and legs to move. Tank tops or sleeveless tops are great because your arms and shoulders have no restrictions. 

However, feel free to bring or wear layers because your body temp may change as you flow through practice. For example, even though your body might be warm from asana practice, you may become chilled during savasana and want long sleeves or socks. 

If you are doing hot yoga, definitely wear light-weight clothing, maybe even moisture-wicking fabrics. You will want to bring a couple of towels–one for your mat and another for your face. If you have hair, wear it up. You will not leave a hot yoga class ‘cute’ but you will glow.  

Keep in mind, if your practice is more energy-work focused like yoga nidra, sound bath or reiki, your body temperature may cool, so it’s nice to have a long-sleeve shirt and socks. Blankets are typically provided by yoga studios because they are a standard prop for yoga practice but feel free to bring your own.  

Gear 

To practice yoga, you really only need a yoga mat and you. However, props are always great to have. Blocks, yoga straps, bolsters, and blankets are the most common. For example, blocks can bring the ‘floor’ closer to you when in forward fold and help stabilize you in balancing poses. Yoga straps can deepen a stretch or give assistance in binding poses. Bolsters and blankets are great for support during any yoga practice. They tend to show up more in yin yoga, restorative yoga, and even yoga nidra practices than in hatha or vinyasa yoga. Blankets offer great padding for the knees when in poses like in Cat/Cow and Low Lunge/Half Split.

During practice:

Breathe. You always want to breathe through the nose but sometimes that can be challenging, depending on how intense a practice or how you are feeling (cold, allergies, etc.). One option is to inhale through the nose (filters the air before it lands in your lungs) and exhale through the mouth if you find your breath getting short. 

And always feel free to take an extra breath in an asana if you need it. 

As you move through the flow, ideally, you want to find your “middle way.” This is when you can breathe comfortably with your movement. “Riding the edge” is when your breath gets a little more active but you can still breathe with ease as you move. If you find yourself breathing heavily, you may have pushed past your edge and need to pull back on your intensity.

Patanjali doesn’t say much about asanas other than they should be steady and comfortable. This includes both the breath and the posture.(1)

Yoga asana should never be painful or cause harm. It’s one thing to challenge yourself, to level up, to “ride the edge.” And it’s another to overexert yourself. Use your energy wisely. Always feel empowered to listen to what your body needs. If you are uncomfortable in an asana or something hurts, gently release yourself from the pose, using your breath to support you. 

Asana is the perfect time to practice the yamas and niyamas. When you practice yoga, you need to be kind (ahimsa) to yourself and honest (satya) with where you are in your practice. While staying disciplined (tapas) in practice, remember there is no place for ego (aparigraha). Yoga is your space to cultivate self-love and joy (samadhi).

Yoga is not a sport or a competition, not even with yourself. Every day, every moment is different and so are you. Every time you show up to mat, you are a little different than the last time. Honor that and give yourself the grace to learn from yourself (svadyaya) instead of thinking you already know what to expect. It’s great that you feel stronger today. And it’s okay if you had better balance the day before. Acknowledge but don’t judge—instead love yourself with a smile (ahimsa) and keep showing up to the mat (tapas). 

The yoga teacher should always ask if there are any medical conditions or injuries that need consideration. There is always a modification or an alternate asana that can be offered. If you are ever feeling overwhelmed or tired, Child’s Pose is a great grounding and relaxing pose that will support you.  

After practice:

Take the moment to notice how you are breathing. How does your body feel? How does your mind feel? Is your soul speaking to you? Smile and feel free to chat with your fellow yogis. Drink water, enjoy eating your post-workout snack. 

Maybe even journal about the experience—did you learn anything new about yourself, was there a part of the flow you really liked or didn’t like and why. Spend the rest of the day nourishing yourself with good food and company. Thank yourself for taking the time to go to class, to visit the mat, and practice yoga.

Namaste! 

Bibliography

1 - Desikachar, T.K.V. The Heart of Yoga, 180; Yoga Sutra, 2.46. Inner Traditions International, 1995.

2 - “How Much Water Should You Drink?” Harvard Health Publishing, May 22, 2023.

3 - Institute of Medicine of the National Academies. “Chapter 4: Water,” 73. In Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. The National Academies Press, 2005.

4 - Kerksick, Chad M., Shawn Arent, Brad J. Schoenfeld, et al. “International Society of Sports Nutrition Position Stand: Nutrient Timing.” Journal of the International Society of Sports Nutrition 14, no. 33 (2017).

Cultivating Chill hopes you found the content informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.

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