For several weeks, Anna had been bugging her mother, Cathy, to try the yoga class she had been taking. Finally, Cathy went. At the end of the class, Cathy told her daughter that yoga was not for her; she did not like it, and would not go again. A year later a friend of Cathy’s invited her to her yoga class and after much protestation, Cathy finally gave in and went. She went just to get her friend off her back. This time when the class ended Cathy felt yoga was just the thing she needed and readily signed up for a series of classes. What was it that made Cathy hate yoga the first time and love it the second time?
For Cathy, there were differences between the classes: The styles of yoga taught were not the same, and the teachers’ demeanors were dissimilar, resulting in Cathy’s expectations being met in the second class. In the first yoga class Cathy attended, the yoga was physically demanding; she thought the teacher was almost militaristic. Especially, after the teacher told Cathy that she would have her flexible and in shape in 3 months. This was not the perception Cathy had about yoga. She thought the class would move slower and the poses would be gentle. In the second class, that is what she found. Choosing a yoga class and teacher that is a good fit makes all the difference in the experience a person comes away with and whether they stay with yoga.
With over 20 styles of yoga and with estimates of over 50,000 teachers nationwide, choosing a class that is right for you can be daunting. However, having some knowledge about what to look for will give you the confidence to seek out the yoga class that is right for you.
Safety First
The right fit with a yoga teacher begins with safety. It is one thing to come away with a little soreness from stretching tight muscles, and another thing to leave class with a dislocated knee cap because the knee was twisted while in Warrior II. Sore muscles should feel better after a few days; a kneecap out of alignment could have a long term effect on the body. Yoga like any other physical exercise program requires you to be responsible for what your body can and cannot do. However, you want to make sure that the class has a framework for you to be safe within.
In the yoga community, there are 2 schools of thought regarding regulating teachers. One side believes that given the proliferation of the yoga industry, there needs to be uniformity and standards by which teachers are certified. The other side of this discussion believes that regulating the teaching of yoga conflicts with the different traditions and nature of the discipline. They also believe that licensing or registering does not guarantee a professional is competent.
Yoga, teachers are not regulated or licensed by any state. However, there are organizations like Yoga Alliance that have set standards for teachers registered with them. Yoga Alliance and other registering organizations usually require that yoga teachers have a minimum of 200 hours of yoga instruction that not only covers postures, but also covers basic body anatomy, nutrition, philosophy, and ethical behavior. Yoga Alliance also regulates schools that teach yoga.
To be sure, there are excellent yoga teachers who are not registered. However, you do not want a teacher who has read a book, or who has taken a few classes and now thinks she can teach yoga. So, to ensure that you have a somewhat competent teacher ask them were they were trained and how much training they have had. If they were self-taught, you may want to investigate further into their knowledge of yoga.
As mentioned before, credentials do not always translate into having practical knowledge. So, take a class or two and observe the teacher. Here are some things to notice: Is she aware of proper body alignment? While demonstrating a pose or when students are practicing, does she talk about alignment; does she assist students with proper alignment? (There are some styles of yoga where the teachers do not do physical assists or walk among the students. They verbally instruct and direct students.) Does she offer suggestions for other ways to do a pose, or use props for those students who are physically challenged with a posture? Is she pushing students to go beyond what their bodies are capable of doing? This observation is most noticeable in how she treats a student who is not in full extension of a posture. Is she telling you what your body can do instead of encouraging you to listen to your own body and go at your own pace? Is the teacher compassionate? How does she frame the study of yoga?
Beware of the teacher who construes proper alignment to mean a “perfect posture.” There is no perfect posture or look in yoga. Given that each person’s body is unique, there can be no universal form to a yoga position. You want a teacher that understands this and works with you where you are.
Contrary to what is happening in a lot of yoga classes, yoga is not a competitive sport. That includes being competitive with yourself. When competition enters the yoga class, injuries are bound to happen. You want a teacher to remind you that yoga is not goal oriented and that your ego has no place on the mat.
It is very important that the teacher has control of the classroom; she needs to be able to speak-up when issues arise. For example, many yoga teachers tell students to listen to their own body while in class. This could mean resting instead of doing a posture, or adapting the posture for your own needs, or staying in the posture a shorter or longer period of time. Sometimes, however, there is a student who interprets this to mean he can do his own thing, like do a head stand while everyone else is in a supine position. This then becomes a safety issue. The students lying next to him are in a very vulnerable position both physically and emotionally. What if he loses his balance and falls on them? So, you want a teacher who can set boundaries and rules and makes certain they are followed. Your physical safety is not the only area of wellbeing where you need to have a concern; emotional safety is equally important.
Not Just Physical Safety…
The practice of yoga often leads to emotional awareness and release. Sometimes, a pose can release emotional energy; it can be laughing, crying, or something in between – a feeling that is not definable, but present all the same. For many yoga students, that is the beauty of yoga; it enables the inner self to open and expand to the authentic self. Even if you never have an emotional release in a yoga class, you want to have a yoga teacher that honors and respects the student’s process. The teacher should never berate, laugh at, judge, or criticize their students. While a teacher sometimes needs to correct a student, it is always done with respect and concern. Emotional safety also includes improper touching.
In many styles of yoga, the teacher will help the student with hands-on assists. Hands on assists done properly are yummy; they can make the posture go from feeling okay to giving the student an “aha” moment. They can help correct alignment issues, or help stretch a stubborn muscle. However, not everyone likes to be touched, and unfortunately, a few teachers have used assists to touch students improperly.
When initiating an assist, the teacher needs to ask before touching you and tell you where they are going to place their hands. If a teacher does touch you and you think it was improper, wait until the end of class and speak to them about it. Do not let it go unnoticed; give the teacher a chance to explain. It may have been accidental because a hand can brush one part of the body while adjusting another part. It could also have been a lack of communication, or a misunderstanding of cultural values between you and the teacher. It is better to clear the air, and tell them if you no longer want any hands-on assist. After speaking to the teacher, if the touching continues and seems inappropriate, stop attending that class. In addition, if the teacher puts you on the defensive or does not take you seriously, do not go back. Also, notify the studio owner and if the teacher is registered notify the organization that holds their registration. Of course, if you ever think you were sexually assaulted by a teacher, report it to the police.
The other ethical safety issue for students with regards to their teacher is the relationship you have with them outside the classroom. Here are some things to consider: Yoga teachers do not enter into romantic relationships with their students. Because a yoga class can have the potential to be a sexually charged arena, it is up to the teacher to moderate the sexual energy and not give into it inside or outside the classroom.
Given the nature of many yoga classes, healthy friendships can develop. However, there is a fine line between the teacher and student when it comes to friendships. It is up to the teacher to make sure there is a teacher/student balance. If a teacher asks you out on a date, question his integrity and ethical standards.
Since yoga is a discipline where a person can delve into emotional issues, some students transfer their feelings to their teacher, much like a patient does to a psychologist, or a parishioner does to a minister. However, it is the teacher’s responsibility to recognize this and to act accordingly. Along with your body and emotional safety, you will want to check out the safety of the classroom.
Condition of the Classroom
Take notice of the physical aspects of the building and the room where the classes are held. The room should be clean and neat. In the case of a fire, how would you get out of the building? If the teacher uses candles, is she mindful in placement of them? Does she leave the candles unattended? You want to make sure the floor is not slippery or that some sort of non-slip mat is required. Sometimes hands and feet can become sweaty while in a pose, so you want them on a surface that helps to prevent them from sliding. Sometimes no matter the surface, some hands will still sweat and slip. It will help if the teacher has towels or tissues, or bring your own. Access to a bathroom is important.
While most yoga styles use very little equipment, a few do, so you want to make sure the equipment is in good working order. Now that you are aware of safety concerns, your next step in having a satisfying yoga experience is choosing a style that is compatible with you. This can make a difference in how dedicated you become to yoga, or if you go back for a second experience.
Yoga Styles
The yoga of the ancients was not so much about the physical aspect of doing poses; it was about developing one’s inner landscape or spirituality. However, when yoga came west it took on many transformations, resulting in many styles of yoga. One aspect that some schools of yoga have changed is the guru/student paradigm; a few styles no longer accept that an individual should be devoted to one teacher. Knowing what style of yoga is being taught, the dynamics of the organization, and what that tradition involves will make a huge difference in whether it jives with your expectations. It will also help you to get the most out of your yoga class.
In the United States, the basis for most styles of yoga is hatha yoga. Hatha yoga is closely related to the raja yoga path that has 8 branches, which asanas (posture) is one of them. The asanas (postures) in hatha yoga are believed to be conduits between the body and a person’s spirituality. In the U.S. the styles of hatha yoga varies, based more or less on the level of spirituality incorporated into the practice. In addition, adherence to strict body alignment, regimented and vigorous posture flow, rooms with high temperatures and humidity, chanting, and the length that postures are held are some of the other differences in the schools of yoga. The end of this article has a list of yoga schools with a few highlights of their style and with their website addresses. Before going to a class, research the style of yoga to see if it is something that interests you. Also, when you find a class you think you may want to attend, call the teacher and ask her to describe the type of yoga she teaches and what you can expect to do in the class.
With varying degrees and approaches, most yoga styles teach that yoga incorporates the three bodies, the physical body, the mental body, and the spiritual body. Be aware that because the word yoga is used in a title of a class, does not mean that it has much connection to the traditional practice of yoga. Some practices using the word yoga are, “water yoga,” “hot nude yoga,” “dog yoga,” “sex yoga,” or “dance yoga.” This is why it is important that your expectations meet the reality of the class.
Yoga and Your Expectations
The last but not least thing to consider in choosing a yoga class is your expectations. What is it that you want right now from a yoga class? As you age or life situation changes, the style of yoga you want to practice may also change. Do not feel that you have to stick with one style or one certain teacher for your entire life. Tryout the different styles of yoga that interest you by taking a class or two in each one.
Most major types of yoga incorporate the yoga postures; you have to decide how much of it do you want. Where do you want the scale tipped? Are you looking for a spiritual awakening to your self and the universe? Or do you want the focus to be on a good physical work-out, aspiring for the flexibility of a chimp? The spiritually pointed yoga will give at least as much time to the inner life as to the physical self. In the physically pointed yoga, the yoga is physically intense with less time on the inner life.
Sometimes finding the right yoga class match is like finding the right mate – it is about trial and error. You may have to try a few styles and teachers before you find your fit. However, the one place you do not want to gloss over is safety, both physical and emotional.
Schools of Yoga and Their Web Address
Ananda – spiritual – gentle to moderate – sequenced routines – www.ananda.org
Anusara – spiritual – gentle to vigorous – “heart opening” – www.anusara.com
Ashantaga – physically demanding – www.ashtanga.com
Bikram – physically demanding – rooms heated between 90 & 105 degrees – www.bikramyoga.com
Integral – gentle to vigorous – individually paced – spiritual – www.yogaville.org
Integrative – gentle to moderate – individually paced – iytyogatherapy.org
Iyengar – precise alignment – individually paced – props used – www.bksiyengar.com
Jivamukti – physically demanding- spiritual – www.jivamuktiyoga.org
Kripalu – gentle to vigorous – individually paced – meditation in motion – www.kripalu.org
Kundalini – gentle to vigorous – spiritual – individually paced – focus on nervous system – www.3ho.org
Phoenix Rising – gentle to moderate – individually paced – healing– www.pryt.com
Purna – gentle to moderate – alignment based – props used – www.yogacenters.com
Sivananda – gentle to moderate – individually paced – focus on breath – www.sivananda.org
Svaroopa – gentle to moderate – precise alignment using props – spine opening – www.masteryoga.org
Tibetan – vigorous – 5 posture flow – breath exercises – www.tibetan.org
Vinyasa – moderate to vigorous – movement with breath – ashtanga and power yoga are vinyasa styles
Yin – gentle to vigorous – focus on connective tissue – long holds – yin/yang – www.paulgrilley.com
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