What should I expect at the end of the ‘Introductory Program”?

The 8-week long Introductory Program usually gives enough time for our method of teaching to start working on most new students (provided attendance is regular). By the end of this period, at least on the days that you come to class, you should be able to recognise:

• At the level of the body: increased awareness and sensitivity, increased strength, balance and range of movement, which translates to a sense of opening and expansiveness, lightness, and a better posture.
• At the level of the mind: increased ability to be present in the moment if you tend to be easily overwhelmed at situations, increased confidence as the body gains strength, balance and flexibility. Improvement in sleep and reduction in stress levels.
• An overall sense of wellbeing, and glimpses of quietness and deep relaxation.
• Those who come in with injuries/ pains should start to get better understanding of their condition, get some relief from pain, and learn some basic strategies to bring relief in case of acute conditions. However, it can take much longer to fine-tune the practice to bring long-term relief especially in the case of chronic conditions. Equally importantly, we try to give students the confidence to not feel limited by their condition, and to try the entire range of movements and actions that are available to them.

While most people who have attended the first couple of months of classes regularly agree on the above experiences, it is important to recognise that these are initial experiences during or immediately after the classes. They will be temporary, and it might not be possible to reproduce them at will. That is possible only when long-term practice is established.

The Introductory Program is not a ‘Beginners Course’.

In our experience eight weeks is not enough for introducing a beginner-level student to all basic categories of asanas that comprise a well-rounded practice (standing, seated, supine, inverted, backward and forward extensions, twisting and abdominal actions, modifying positions using props where required, restorative and rejuvenative positions).  8 weeks is also not enough time for students to gain sufficient knowledge to start practicing independently without supervision.

Yoga is a vast subject, and Introductory Program is merely an initiation. At the end of this program we hope that you will find the impetus to start your journey with enthusiasm and courage.

What is the curriculum of  Introductory Program ?

What should i wear to class?

Be prepared for a full range of movements – including going upside down – in every class. T-shirts and shorts, with the T-shirt tucked into the waistband of the shorts, is the widely accepted dress code in our classes across the world. Clothes that are too tight do not allow for the full range of movement. Clothes that are too loose will get in your way and will not hold when going upside down/ lifting the legs up etc. Slippery, synthetic material does not provide adequate grip in many positions. Also, please be sensitive that these are mixed-group classes.

Do I need to carry my mat/ anything else to the class?

We have everything that you will need to use in the class. However, during the Covid precautionary period, pl. carry your own mat.  We will let you know if you need to carry any other supports you might require for your specific condition.

Should I come to class on empty stomach?

The stomach should be relatively empty – 3 hours since a full meal or 1.5-2 hours after light snacks. However, if you are prone to low blood pressure/ sugar, drink that cup of tea/coffee/ juice with a couple of biscuits about an hour before class.

Is it ok to drink water during the class? Do i need to carry water bottle to the class?

If you are feeling exhausted/ dehydrated/ faint/ thirsty, it is ok to sip water. However, because of the unusual positioning of internal organs in Āsanas (like inversions and twists) yoga should be done on an empty stomach and empty bladder as far as possible. So, do not get into the habit of drinking too much water during class, or during your practice.

Can i eat immediately after the class?

Give a short break after class before you eat a big meal. However, it is ok to drink water or eat something small soon afterwards.

Can i take a shower after the class?

Immediately after a class, the vital energy of the body has receded deeper inside. Taking a shower/ bath in this condition will shock the consciousness into coming back to the surface of the skin. Savour the effects of the class and delay that shower for a while.

I have personal reasons for not joining in the invocation at the start of the class. Is that ok?

There are many reasons for saying the invocation to sage Patanjali in the beginning of the class. It is not a religious prayer or a mere formality. It is an expression of gratitude to our first teacher – the codifier of the subject. As a student, it is an invocation for our previous memories of yoga to surface, to help us along the path of yoga. It is an opportunity to clearly demarcate the outer world, from the place of learning that we are entering. Beyond the meaning of the words, the resonance of the sounds is meant to put us in a state compatible to begin the study of yoga.

However, if you have strong reasons not to join in the invocation, we will not force you. Sit quietly while the invocation is being said – use the time to settle down.

Can i come in late to/ leave early from the class?

The initial invocation to sage Patanjali, and the final Savasana are integral part of the class. In fact, it is best arrive five minutes before the class starting time in order to settle in, and to not immediately rush headlong into another activity immediately after the class. However, in case of emergency you may come in late or leave early. As long as it does not happen too frequently, we believe the class should be compassionate enough to make room for your personal exigencies.

Do i have to attend all classes?

Yes. The two classes in the week is the bare minimum at a beginner level.

Should i come to class if i am running late?

Yes – as long as this does not become a habit. The initial invocation to sage Patanjali, and the final Savasana are integral part of the class. In fact, it is best arrive five minutes before the class starting time in order to settle in. However, if on some day you are running late, do not give up – you may come in late (or leave early). We believe the class should be compassionate enough to make room for your personal exigencies.

Should I come to class if I am sick?

Yoga can help in recovery after a period of sickness through rejuvenative, supported asanas. However, during sickness/ fever, the body needs complete rest. Also, in the interest of your fellow students, if you have a condition that is infectious, please stay away from the class till the period of active infection is over.

Should i come to class after a long tiring journey?

Yes. Yoga can be very effective is removing the mental and physical fatigue of sitting hunched-up in one position in a car or on a flight.

Should i come to class if i am tired/ sleepy?

Yes. The practice can be adapted to rejuvenate you if you are physically tired or just plain sleepy. If you are indeed sleep deprived, you will sleep better after the practice.

Should i come to class if (for women) menstruating?

Yes. However, inform the teacher and do the menstrual sequence instead of following the regular class. The menstrual sequence is effective in relieving the physical discomforts of menstruation (cramps, tiredness, irritability).

Should i come to class if (for women) if i am pregnant?

Not to a general class. An adapted yoga practice is effective in maintaining a healthy pregnancy and easing the process of delivery. However, the practice needs to be modified for this condition and is to be done only under guidance. Inform the teacher as soon as pregnancy is confirmed.

When can I re-start my practice after childbirth?

Two months after a vaginal and longer for a caesarian delivery.

Do i have to stick to my batch? If I miss a class, can I make-up for it by attending a class in another batch?

As a general rule, you are not entitled to make-up classes for the classes you have missed. However, please discuss this with the teachers. If there is space in a compatible batch, you will usually be given a one-off permission to attend an alternative class.

How do i keep myself informed about events/ workshops/ class re-schedulements/ any other information that is relevant to me?

Any information that is relevant to you will be shared with you usually multiple number of times, and through more than one channel:

• Announcements in your class – usually more than once
• messages sent to the number you have registered with us.  Right now we are sending these messages though whatsapp broadcasts.
• We have a Notice Board.  Events and Workshop-related posters are always put up on the Notice Board.

We are always trying to walk the fine line between ensuring that you do not miss important information, and avoiding unduly disturbing you with messaging.  You will make this easier for us if you do the following:

• keep switching batches on account of ‘make-up classes’ to a minimum so you do not miss announcements made in your class.
• keep an eye on the Notice Board
• Ensure that your phone is configured to receive whatsapp broadcasts from us
• If you resume classes after a break, ensure that your name is put back on the broadcast list
• If you change levels/ batches, remind us to move your name to the appropriate broadcast list 

May i attend/ participate in all the workshops and events when i join the practice room? Do i have to attend/ participate in the workshops/ events when i join the practice room?

Participation in all workshops/ events is voluntary.

Our workshops usually have an eligibility criteria of a minimum years of regular attendance. These workshops are meant for a deeper exploration of specific concepts, and do not make sense unless the basic Āsanas/ actions have been understood.

The events are free and open to all. Events are organised to mark celebratory days during the year – Guru Purnima, Patanjali Jayanti, the year-end Annual day etc. These are joyous occasions for students from all batches to come together and meet each other informally (and to wear non-yoga clothes!) However, the events are not merely social occasions. All events are organised around the the subject of yoga, and include talks, discussions, screenings that feed into our learning process.

Look out for workshop and event related announcements in class, on phone messages, and in posters that will be put out before the event/ workshop.

What if i am uncomfortable with being physically adjusted in class?

It is true that hand-on physical adjustment has always been a part of our tradition. Much before Mr Iyengar devised and standardised the various props like blocks, belts etc., he used his own body to prop students up into positions when words failed and/ or the student’s ability failed. While it is obvious that there is no alternative to a physical touch when someone gets stuck in a position that can injure them, it is important to realise also that most yoga injuries happen not through sudden accidents, but through chronic incorrect actions, and it is the teachers responsibility to make corrections even if there is no immediate danger of injury. Many students are drawn to this tradition only because of this assurance that the teacher takes personal responsibility, and takes the time and effort to make corrections. Our personal experience with our teachers and other students has been that a teacher’s touch is an invaluable aid in transmitting an experience – usually it will work when verbal instructions and visual demonstrations fail.

For new students, the focus is not on perfect postures, but on encouraging the students to move freely. Adjustments are avoided unless absolutely necessary.

At all times, discretion is used in making physical adjustments. However, a teacher, irrespective of their experience and expertise, has no fool-proof way of knowing whether a students is ready/ willing to be physically adjusted. And a student has the choice of informing the teacher in case they do not want to be thus adjusted. In case they are not comfortable doing this in the presence of others, the student also has the choice of informing the teachers privately via email. No other explanation is asked for. 

How soon after starting classes should i start practicing by myself?

Sooner the better – after a few sessions, or after a few months, at least after a few years! 

Tapas (zealous effort) and Svadhyaya (self study) are two basic tenets of yoga. To experience real progress on the path of yoga, developing a self practice is a must.

the practice room has a dedicated time slot for self practice.  It is open to all enrolled students. The many distractions and lack of space might be hurdles to practice ing at home for some people. Also, when you practice alongside us and your other colleagues, you have opportunity to collaborate and learn from each other. However, your practice is for yourself, and you might feel more comfortable practicing at home.
Whatever is your preference, make a sincere beginning – sometimes there are multiple false starts before the practice gets established. We assure you from personal experience, the pay-offs are worth every bit of the effort.

Do i have to practice everyday? When i practice, should it be for a certain minimum time?

Do not set ambitious goals that you cannot achieve. But do try to set aside a definite time of the day and a place in your home for the practice. Even if you are not practicing everyday, and even if your practice sessions are not long, being regular is important. Although there is no objective yardstick, 30 minutes, a couple of times during the week, is a realistic beginning.

What should i practice at home? What sequence should i follow?

Beginners should practice what has been taught in class. Unlike many other traditions, the sequence of the asanas in the Iyengar tradition will differ from class to class depending on the objective the teacher has set for the class. Writing down the sequence after a class and practicing it by oneself to reinforces the learnings. Geetaji’s book ‘Asanas in Action – Preliminary Course’ has indicative asana sequences from the 1st week all the way upto sixth month . So does Light on Yoga – but these might be too difficult for beginners to follow. In general, start with standing poses, followed by backbends, twists, forward bends. End with inversions or other supine positions followed by savasana. If you dealing with any special conditions, self-practice is the time to really adapt your practice to your specific needs.

What props should i have at home?

“My body is my first prop”

– B.K.S. Iyengar

To begin with, all you need is the will to practice. If the floor is slippery, get a sticky mat. If you need support, make use of what you have at home – walls, ledges, corners, bedsheets. Subsequently, some basic props like yoga bricks and belts can be incorporated into your practice.

Do i have to read/ memorise anything?

Yoga, as taught by B.K.S. Iyengar, is primarily an experiential practice. But books can be a great source of inspiration and help in directing one’s thoughts towards the depths of the subject.

To begin with, the invocation to sage Patanjali can be can downloaded  here.   This is the invocation with which we start every class.  You will also find here a brief explanation by Geeta Iyengar of the significance of the invocation.

As a beginner, what books should i read? What movies/ features should i watch?

Iyengar Yoga is an experiential practice.  But yes, reading  can inspire, support and supplement your learnings – especially since Mr. Iyengar was such a prolific writer. You will find some suggestions for books and movies here 

What happens in the ‘Self-Practice’ sessions at The Practice Room? May i come for the ‘Self-Practice’ sessions ?

Self-Practice sessions at The Practice Room are dedicated times set aside for students to come in and practice by themselves what has been taught in the classes. Self Practice sessions are open to all enrolled students at no extra cost.

Establishing a self practice is essential for anyone who wants to make sustained progress on the path of yoga – the sooner this can be done, better it is. Of course, one can also do a self practice at home. However space constrains and other distractions can often be an hindrance to practice at home, and a deeper level of practice might be possible in a space that is dedicated to yoga. WE often have Resource Persons ( assistant teachers, senior students) available during the ‘Self – Practice’ times to answer your questions.

A beginner student may start coming for the Self- Practice sessions as soon as they feel confident of doing at least a few Āsanas independently without instructions.

There are many ways to practice, the easiest self-practice strategy for a beginner student is to practice/ repeat by themselves what was taught in the previous couple of classes, or to practice/ repeat those Āsanas/ actions that they have difficulty doing.

What happens if i need to take a long-ish break from the classes?

Please inform us in advance if you intend to take a long break. If you have not informed us about a long absence, and we do not see you in classes for 2-3 weeks, and you are not paid up for the month, we assume that you have decided to drop off from the classes. We will respect your decision to do so, and will stop sending you class/ event related messages. This does not mean that you cannot get back to classes, but please get in touch with the main teacher to discuss re-admittance procedure.

If the reason for your absence has been illness, the teacher might suggest that you take things easy for a few sessions – or even that you move to a gentler batch for a short period.

Even if you have been absent due to other reasons, resumption of regular classes might need to be done in a phased manner. While many long-time practitioners can continue to practice by themselves even if they are not attending regular classes, this is often not possible for a beginner student. In the absence of regular practice, the body faculties will regress even if the mind seems to remember the Asana/ action. We have often seen people jumping into a regular class enthusiastically after a long break, only to get cramps, aches and pains. It is the student’s responsibility to be careful when coming back to class after a long break – this is especially true if your yoga classes is the only form of physical exercise that you do. Always speak with the teachers before the class so they can instruct you on adaptations separately if required.