STUDIO Etiquette

Advise:

Before practice

• Practice on an empty stomach. Wait at least 3 hours after eating a large meal before practice.

• It is custom (and highly recommendable) to take a shower before practice. Its good for you, the teachers and your fellow practitioners. Avoid strog perfume.

• Always wear clean clothing and wash your mat and cotton mat now and then. Clothing should be flexible and comfortable but not baggy. Feet are bare.

• Bring a clean towel or cotton cloth, and leave it next to you when practicing.

• It is recommended to take three days of rest from the start of menstrual cycle. This "ladies holiday" is a time to rest. If you practice inverted postures should be avoided.

• Inform your teacher of any injury or medical condition before class starts.

• Arrive at least 5-10 minutes early for the guided classes. Sign in, get to know the space and gently tune in to your breath.

• If you have to leave early from the guided class, tell the teacher in advance. Place your mat near the door and leave quietly.

• Pregnant women should consult their health professional before starting Astanga yoga. We offer pregnancy yoga classes that are gentle and suitable also for beginners. If you become pregnant and have an ongoing Astanga practice, please inform your teacher.

• Remember to sign-in on the touch screen and bring your class receipt to the class.

Doing practice

• Correct breathing is essential. Breath should be smooth, even and relaxed. Never compromise the breath for the movement or stretch.

• Do what is right for your body. Do not strain in the postures or movements.

• Always respect pain signals. A pleasant soreness is common and is often an indication of your body opening and getting stronger. Consult your teacher if you have any questions.

• Emotions may come up during the yoga practice. If it happens you are not doing anything wrong! In yoga you’re working with the body, but also with the mind. That means accessing our emotions and ideally releasing blocks and unwanted patterns.

• In Mysore classes always follow the sequence. Do not do what someone else is doing in the class. Variations are always given by the teacher, as well as new poses.

• Traditionally Astanga yoga is practiced six days per week. To progress and experience the benefits fully a minimum of three practices per week is recommended. A general rule is that even 15 minutes every day is more beneficial than two hours once a week.

• Be gentle with your self and remind yourself that there is no hurry. Benefits only come with regular practice, but it’s important to exercise healthy moderation, balance and common sense. Rushing will only lead to injury. Be patient and allow the progression to be gradual.

• Ask for guidance. There are no stupid questions. Teachers are there to help you.

• Enjoy. Don’t be serious, be sincere. And: remember to breathe!

After practice

• Take the time for a proper relaxation. It is an essential part of the practice. It is helpful to cover yourself with a towel or blanket so that you stay warm as you take rest.

• If you practiced in the big shala during the Open Space, turn the heating down to 2.5 when you are finished (applies for winter). Let the room air as you change and close the windows before leaving.

• Astanga Yoga Studio is a vegetarian place. Please respect this if you bring your own food to enjoy in the studio. Vegetarian means no meat, fish, poultry or eggs.

• Feedback from you is valuable and appreciated. Don’t hesitate to let us know what we are doing well and where we should improve.