What You Don't Know Can Hurt You*

So, you decide you want to practice yoga.  You've got your eco-conscious, recyclable mat, Prana, Zobha and overpriced Lululemon togs, fancy yoga mat bag (again, overpriced), cool glass water bottle (www.lifefactory.com), and maybe a brightly colored $65, YogiToes topper. You print out the weekly schedule for your local studios.  Ready?  Almost.

Can't you just throw your mat out and strike a pose?  At some point, it might have been that easy. But now, with the popularity of yoga and the amount of teachers that are being churned out, being a "careful"  and "informed" student is a must.  One size yoga doesn't fit all.  It's easy to take a class that's entirely out of your league.  You strive to keep up, you've lost the connection with the breath, and dang, that sore hamstring is now pulled. 

Traditionally, yoga was a one-on-one, teacher-to-student practice.  It was practiced diligently, most likely daily and under the direct tutelage of a seasoned yogi (your guru).  Not so much these days, right?  It's often a full class with very little variation for the individual students.  So, you're on your own.  What can you do to help keep yourself safe?  Here are a few suggestions.

1.    Choose a class for your level of fitness and experience.  This can be tricky, because "all-level" classes can be too difficult for beginners.  [See No. 6, below.]

2.    Choose a teacher that you trust.  Let him/her know about any limitations or injuries and feel free to pass on adjustments. 

3.    Always breathe.  There's a strong tendency is to hold the breath while efforting and that keeps needed oxygen from a working muscle.  Inhale, exhale. 

4.    No joint pain--that means the back, including the neck, hips, knees, ankles, shoulders, wrists.  OK, I'll say it again.  No pain in the joints.  

5.    Got a muscle that's tender, sore, cranky.  Go easy, very easy. Give it time to heal without tearing down the muscle fibers time after time after time. 

6.    Modify, modify, modify.  Most all poses can be practiced by almost anyone.  Really?  Yes, really.  But, your pose may not look like your neighbor's or the thin, uber-flexible (and strong) models in YJ Mag.  Your downward dog may be half-dog at the wall, your purvottanasana may be table top, your backbend may be bridge, your shoulder stand may be legs-up-the-wall, your upward dog may be cobra. It's all yoga.   

7.      Take advantage of available props--straps, bolsters, blocks, blankets.  They can take you a long way toward experiencing poses that may not otherwise be accessible. 

8.      Rest.  It's called savasana and don't go home without it. 

So, be a bit conservative.  Yoga is meant to be a healing practice.  Your yoga practice will be there for you for the rest of your life.  There's no need to rush. 

*Recycled from June 13, 2010, with some editing.