Your First Yoga

For Beginner 

1. No Big Meal 3- hours before class, practice on empty stomach.
2. Bring water — you will sweat!
3. Leave behind your expectations. Bring your spirit! 
4. Wear as little as possible in the classroom. Dress as light as possible. Men wear shorts or bathing suit. Women wear exercise top and shorts or a swimsuit. T-shirts are bulky, tank tops are better. 
5. Drink lots of water for several days before your first class if you're not in the habit of drinking water. Doctors estimate you need at least 2 liters per day for normal body maintenance. Double that for doing Yoga. If you drink large quantities of caffeinated drinks or eat mostly processed foods it can effect your body's ability to tolerate the heat, so please cut down on these items in preparation for class. 

After Your First Class

• You might feel very tired after class. This is absolutely normal and a good sign that your body is cleansing. Your energy levels should be restored to normal within several classes. 
• You might find yourself feeling extremely energetic and experience difficulty sleeping. Don't worry - this is a good sign that the yoga is truly filling you up with energy. You don't have insomnia. You just have more time to do the things you enjoy. 
• You might feel sore or stiff the day after your first class. Come back to class as soon as possible! Your body is waking up and coming alive and you want to keep the process going! 
• You might feel nauseous, dizzy or have a headache after class. This could be a sign that you are dehydrated. Please drink lots of water before returning to class. Or it could be a sign that you were trying so hard that you weren't breathing normally. Please breathe normally during every posture. 
• You might experience some skin irritation. This too is normal, it means that the skin is releasing toxins. Showering directly after class will wash the toxins away. It will also help normalize the body temperature. 
• You might feel very hungry after class for a while, or you might lose your appetite completely. Both reactions are normal. If you are concerned about your weight, don't worry too much either way. Once you get into a regular practice pattern, your appetite and your weight will normalize. 
• You'll find yourself feeling and looking leaner and younger! 

Pay Attention to What You Eat 

• One reason why people get nauseous and dizzy during class is not eating, not eating enough or consuming the wrong foods before class. Wrong foods including high-protein and fat foods such as eggs, high-sugar food like pastries and most cereals, and anything containing dairy. 
• Eating well will help you to perform better in class, but will also help improve your overall health as well. It is best to eat a plant-based (but not necessarily vegetarian diet), with lots of complex carbohydrates for energy.
• Eating small meals throughout the day will keep your blood sugar levels even, and help to keep you from overeating. 
• Do not come to yoga class hungry, as this will contribute to dizziness, nausea and overall weakness. If you are coming to a morning yoga class, a healthy breakfast comprised of 400 calories of principally complex carbohydrate foods is advisable 1-2 hours before class. e. If you are attending an evening class and coming straight from work, a granola bar, an apple with some almonds, half of a peanut butter sandwich, a cup of instant soup with rice, a veggie wrap, or a similar choice 30-45 minutes before class is helpful. 

Breathing 
It is important to breathe with you mouth closed. Doing so will assist you in developing your lung capacity and will keep you from dehydrating and wearing out quickly. Mastery of proper breathing takes time. Not only will doing so help your yoga performance, but it will eventually help you to respond to and to reduce stress, lower your heart rate, and assist you in sleeping better. 


Frequency of Attendance 
Consistency is the most important thing. If you can only come once per week, then attend one class per week regularly. If you are trying to over come and injury or to improve athletic performance, however, more often is always better.


Make a Commitment! 
To become good at yoga, you must practice. Do not compare yourself to others, but rather monitor your progress based on your own starting point. Plan to commit to at least 90 days of regularly for this time period.

(sumber : Bikram Bali)