​​New to Yoga? 5 Tips from Your Yoga Big Sister

Imagine it’s your very first yoga class. You walk up to the studio, heart racing a little, and suddenly notice everyone around you seems like they belong in a magazine—or at least in someone else’s Instagram story.

You stand in front of a locked door, observing girls in matching Lululemon, men juggling gym bags while sending last-minute emails, and everyone’s AirPods in, staring at their phones. They all hold colorful, sometimes fragrant yoga mats under their arms or strapped onto their bodies. You can’t help but feel like a shopper at 11:59 PM on Thanksgiving, frozen in line outside the mall.

Finally, the doors open. Your nose is hit with the unmistakable scent of hot sweat, and your face starts to flush. The previous class rushes past, leaving a painting of moisture on your arm. People talk in a blur of voices that somehow doesn’t sound like English.

You make it to the locker room. Do you take your sweatpants off? Bring your phone in or hide it in your shoe? Socks on or off? You look around to see what everyone else is doing. Shit, I forgot a water bottle. You finally decide what to bring, sarcastically thanking your grandparents under your breath for getting you a yoga mat for your birthday.

You walk into the room, and people are already upside down on their mats. Do you set up in the back next to the shirtless middle-aged man who already looks like he just got out of the shower? Or in the front row next to the young girl whose workout set matches her mat and water bottle, texting on her phone? You settle somewhere in the middle row, close to a wall but not at the end, not wanting to be too noticeable. You check your Apple Watch—five minutes to go. You left your phone in your shoe and don’t know what to do with your hands. Was this a mistake?

I’m here to tell you: nope, this is just the beginning.

Yoga can seem intimidating at first. But remember, we’ve all been there. Even as a full-time yoga teacher, going to a new studio can bring up a lot of questions. What I wish I had back then? Me.

I’m Shay, a full-time yoga teacher, sound healer, and Reiki Practitioner, and I would be honored to be your yoga big sister.

Here’s a guide to answer some of the inner dialogue that pops up when you’re just starting out.

#1 Leave Your Phone

I know—it sounds almost impossible to leave your phone in the other room. Sitting on your mat with nothing to do with your hands feels crazy. But that’s exactly why you’re here. Yoga is about disconnecting so you can reconnect to the present moment.

Those first few minutes can feel boring—but let yourself be bored! Stretch lightly, lay down and close your eyes, or even strike up a small conversation with someone nearby. Compliment their outfit, ask if they know what props are needed, or confirm class start time. Yoga is individual, but the shared energy in a class is magical.

PS: texting in class is not cool—your teacher and fellow students will notice, and it disrupts the energy

#2 Stay for Savasana

Savasana is the final resting pose, where you lie on your back (or in a slight variation) and let the body absorb the practice. It helps reset before stepping back into your day. Sometimes instructors play soft music, or if they’re a sound healer like me, instruments during a sound bath.

Savasana is ideally 10-15% of the practice, but modern yoga often shortens it. Leaving early, rolling up your mat, or walking around disrupts the communal energy. The entire flow prepares you for savasana; it’s the reason the practice matters.

If you must leave early, tell your teacher beforehand, set up near the door, and leave props in place to minimize disruption. But truly: stay for savasana.

#3 Keep Your Teacher in the Loop

Your yoga teacher is just a person, and they want to help you thrive. Share that it’s your first class and any injuries or limitations. This helps them guide you safely.

When I know a student is new, I get excited! I’ll give extra cues, suggest modifications, and make sure your experience is positive. Your honesty ensures your safety, comfort, and the energy in the room.

#4 Open Your Ears, Not Your Eyes

It’s tempting to compare yourself to others—but resist! Looking around can make you mimic poses incorrectly. Focus on verbal cues from your teacher and find the pose in your body.

Spiritually, closing your eyes helps you let go of ego. Yoga isn’t about how you look; it’s about how it feels. Be present with your breath and body—your mind, body, and soul will thank you.

#5 Try Different Teachers and Styles

Yoga is for everyone! If someone says, “Yoga isn’t for me,” they probably just haven’t found the right style or teacher. There are countless styles—fast, slow, relaxing, strengthening, stretching. One class may not resonate; try others.

Teachers differ in cues, music, language, and energy. If a class doesn’t feel right, try another. Finding a “soulmate teacher” or a teacher best friend is part of the journey.

Curious about how to find your style? Check out my blog post: Find Your Yoga Style: How to Pick the Right Class for You.

Doing something new can be hard, but stepping into discomfort is how we grow. Be brave, try, and know I’ve got your back.

With love,
Your Yoga Big Sis, Shay

P.S. Any newbie questions I didn’t answer? Comment below—I’m always here for you.