Six Tips for a Better Yoga Practice

As a yoga student, you have a lot of choices when it comes to your yoga practice. If you live near a city, you probably have dozens of yoga studios within just a five mile radius. There are various styles of yoga, not to mention thousands of yoga teachers ready to teach you. 

With so many choices, I find that there are few consistencies among teachers and studios, even within the same lineage. Each teacher has their own unique style and their own preferences, and the same goes for studios. I often receive questions from students along the lines of, "This teacher said to do it this way, but you said to do it that way. Which way is correct?" For that question, I almost always have the same answer, which is that both ways are correct, because usually they are. I encourage students to try whatever their teacher suggests, as long as it doesn't cause pain or put the student at risk for injury. At some point, you'll find the method that's preferable, at which point you can stick with that.

When I think about how to be a great yoga student, I don't really think about what shape your body is making while you practice yoga. Instead, I mostly think about how you show up on your mat. I think about how you respect your body and your mind. I think about your ability to be mindful and your ability to breathe. I think about your ability to just show up -- which for most of us, is usually the hardest part.

When I think about how to be a great yoga student, here are a few things that I consider "good practices" for ensuring that you have a great yoga experience.

1. Check your ego at the door

With yoga, there are different levels for most poses. Let's assume that you are practicing yoga in an all levels Vinyasa class, and for the sake of the wide range of abilities in the room, the teacher has offered three different versions of a pose and asks that you stop at the version that feels most appropriate to you. The first version is pretty basic and feels quite simple to you, challenging you only very little. The second version is a bit more challenging, yet you feel like you could stay there relatively comfortably, breathing deeper, while feeling all the benefits the pose has to offer. The third version of the pose seems way above your ability, but you give it a try anyway.

When you arrive in the third version, you immediately stop breathing, you feel intense pain in your body, and you feel like you might have a panic attack. The face you are making resembles a baby's "pooping face" -- you know the one: eyes closed, clenched jaw, pursed lips. You convince yourself to stay, because yoga should be painful, right?

Your ego convinced you to stay in the third version of the pose. Maybe because you felt embarrassed to leave the pose early. Or perhaps because you ignored your own intuition.

There are other types of students who practice not with ego, but with fear. They also ignore their intuition because they often find themselves feeling afraid to try new things, lacking the ability to acknowledge the fear that exists inside themselves. This type of person might be stuck in version one of the pose when they may actually belong in version two or three.

Practice with teachers that you trust so that when your teacher tells you to back off a bit or to embrace something more challenging, you listen because you believe they know what is best for you. Trust your teacher, but more importantly, trust yourself. Don't ignore your intuition.

• Do your best to show up to practice without having any expectations. Try not to be attached to what the practice should look like or feel like. Practice with kindness, which means do everything you possibly can to avoid experiencing pain in your body.
• Listen to your intuition. If you think you might have an ego or fear based practice, check in with your teacher and see if they have feedback for you for how you may change your practice in areas you are concerned about.
• Yoga is not a competition, with yourself or anyone else in the room. Do your best to keep your ego off of your mat.

2. Be aware & respectful to your surroundings

• Smile and say hello to others. You never know when you're going to make a new friend.
• Don't take up more space than you need. If you are in class with a large crowd, make room for others as they come in.
• Take only what you need into the yoga room. Have only the props you need by your mat.
• Always leave enough space for your teacher and other students to move around the room without the risk of tripping or falling.
• When you show up to practice, check your shit at the door. Which means, don't drag in the worries and stresses of your day onto your mat or onto anyone else's mat. Take a deep breath and let go. Try your best to be present. You'll find that if you can focus on your breathing, you will feel better after your practice.

3. Be mindful about time

• Try your best to not consistently show up late to class. Give yourself enough time to arrive a few minutes early so you can settle in before class begins. Give yourself enough time to find parking, change your clothes, use the restroom, or whatever it is that you need to do before you practice.
• If you practice at a studio that allows you to show up late, don't take advantage of their policy and show up late for every class. If you walk into class late, be sure to move around quietly, unrolling your mat as silently as possible. If the class is about to chant or om when you walk in, wait to roll out your mat and settle in until the chanting is over. Stand quietly, participate or observe, and when the chanting is over, get yourself settled in.
• If you need to leave class early, inform your teacher, letting them know the specific time you need to leave. Ask your teacher if they can let you know when it's time to go. This method is preferred, especially in comparison to bringing your phone next to your mat, watching the clock, and leaving without saying a word to your teacher. It's distracting, rude and disruptive to your teacher, fellow students, as well as to your own practice.
• A general rule of thumb that I always ask of my students is that if you have to leave early, plan to practice close to the exit so you have an easy and quiet escape. I usually give a five minute heads up and tell you to take any cool down postures you like, including savasana, then I let you know when it's time to head out.
• If it's within your control, do your best not to leave during savasana. If you have to leave early, head out before savasana begins to respect your fellow students in their rest. Of course, if you have to pee or are having a coughing fit, excuse yourself from the room.

4. Communicate with your teacher

• If you are injured, pregnant, or have some other issue that you feel concerned about (like you are battling a cold, have your period, or had a hip replacement), please inform your teacher before class begins.
• If you're new to class, introduce yourself to the teacher and let them know if there is anything they need to know about your body or your practice. I think this is especially important if you are a new yoga student. Teachers want to help you -- give them the tools they need to do that.
• If you prefer not to receive physical adjustments, please inform your teacher before class begins.
• If you have an uncomfortable experience during class such as a funky assist or experienced pain and are looking for resolution, tell your teacher so they can help you.

5. Disconnect & detach

• Your practice "equipment" should be limited to your yoga mat, yoga props, water, and towel. Please leave your other personal belongings (including your phone) away from your mat and as out of the way as possible. The area around your mat should be organized and clean so your teacher can move about the room and give adjustments without fear of tripping and falling. If you have concerns about security of your items, please tell your teacher or the studio owner.
• Try your best to be less attached to your environment. Maybe you can encourage yourself to switch up where you are practicing in the room rather than putting your mat on the floor in the same part of the room every day. You may find that a new perspective allows for a better practice experience.

6. Make only one assumption

• Assume that your teacher has no idea what is going on with you, but wants to know. Assume they have no idea what is going on in your personal life, romantic life, or work life, and assume that they care. Assume they have no idea about what injuries you currently have or previously had, and assume they want to know. Share what's relevant and what you're comfortable sharing. Build trust with your teacher. It may make your yoga experience even better.​

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I'd love to know: what's important to you when you practice? Are my tips helpful? Did I miss something? Share your thoughts in the comments below!