Finding a Class Act

Finding a Class Act

If you want to learn more about yoga, experts suggest taking a group class. Locating a class is easy; almost every fitness club, YM/YWCA and community center offers one, and hundreds of yoga centers across America advertise both short- and long-term instruction. There are also many excellent home videos to practice with in your own home.

But sometimes all of those possibilities can make it hard to choose. "Yoga has become the fitness of the '90s," says Los Angeles yoga therapist Larry Payne, Ph.D., creator of the videotape Healthy Back, Healthy Mind. "So you are seeing tremendous growth in the number and types of teachers. To pick the one that's right for you takes some thought and sometimes a little trial and error."

The majority of American yoga classes focus on hatha yoga, which emphasizes the familiar yoga poses along with breathing and meditation. Within hatha yoga, however, teachers stress different things: Some focus more on demanding physical poses, while others concentrate on relaxation and contemplation.

Dr. Payne says instructors often come from "schools" of yoga and are influenced by the methods of particular teachers. If you want a physical class, look for these names: B. K. S. Iyengar, the Astanga yoga of Pattabi Jois, Bikram Choudhuri. Those seeking more emphasis on breathing, moderate poses and meditation should look for these names: T. K. V. Desikachar, A. G. Mohan, Vishnu Devananda, Satchidananda.

If you are using yoga therapeutically, it is important that you meet with a qualified yoga teacher, go to yoga classes or have a private consultation before you practice a yoga routine on your own. You can learn which poses (asanas) to add to your basic routine and which ones to avoid. Your teacher can guide you through the correct positions and teach you the basics of breathing, relaxation and meditation. Choose a qualified yoga teacher the way you would any health professional: Ask family and friends who have done yoga, and ask the teachers about their credentials.

Unfortunately, yoga has no standard certification process or training guidelines. So you're going to have to ask a lot of questions before settling on someone. When you're looking for a good instructor, experts say you should follow these tips.

Look for a student/teacher. Ask if the instructor has a teacher of his own. Does the instructor practice yoga daily? "You want a dedicated teacher--someone who is always learning more," says Alice Christensen, founder and executive director of the American Yoga Association.

Sample a class. Before you sign up for a long-term course, ask if you can sit in on one or two sessions. "This will give you a good idea of what the teacher is all about," says Judith Lasater, P.T., Ph.D., a yoga teacher and author of Rest and Renew: Quiet Yoga Poses to Reduce Stress and Tension. "Good teachers don't mind letting you take an introductory class. If they do mind, it may be a bad sign. They may just be trying to lock you in to a long-term commitment."

Don't overpay. Group classes shouldn't cost more than $10 to $15 per session, Dr. Payne says. Individual instruction usually costs more.

Avoid pain. Yoga should never hurt. And you shouldn't take any verbal abuse from a teacher, either, Dr. Lasater says. "You need someone who respects your boundaries, both physically and mentally." Make sure the teacher doesn't try to compare one student with another. "You should never feel like you're competing against someone," Dr. Payne says.

Relax and enjoy. "At the end of the session, you should feel very good," says yoga instructor Lilias Folan, whose television shows "Lilias, Yoga and You" and "Lilias!" have appeared on public television for more than two decades. "I hope a student leaves class uplifted, hopeful. Your muscles shouldn't be shaking. That's the mark of a good class. If you find a teacher who helps you feel that way, stick with him."

Watch for hidden agendas. Hatha yoga does not attempt to force any spiritual beliefs on the people who practice it. While it is true that yoga emerged as a set of practices in an Indian religious context, "it's not wedded to any particular spiritual tradition," says Folan, creator of the audiotape series Rest, Relax and Sleep. "Yoga is here to assist you in whatever pathway you choose in life. It is a vehicle for growth and development with emphasis on doing and practicing, not blindly believing." But some instructors may incorporate religious philosophy into their classes. Most will tell you this up front, and if it makes you uncomfortable, don't stay. Christensen says you should be wary of any instructor who tries to get you to use a religious chant or phrase as part of meditation.