Yoga reduces stress, builds strength, and increases flexibility. Don't let fear or uncertainty keep you from giving it a try. Knowing how to prepare and what to expect in your first class will ease your mind and make adding something new to your routine more enjoyable.

A welcoming environment

Select a beginner class and take comfort in the accepting and non-judgmental environment. Yoga requires internal mental and physical focus. No one is watching or judging you. Everyone is working to improve their own practice. Leave any self-conscious thoughts behind and enjoy your session.

Activity tailored to your fitness level

Yoga is about easing yourself into poses without stressing the muscles and joints. Poses can be modified to suit your strength and flexibility levels. Instructors can help guide you. You should feel a small amount of tension as you challenge your flexibility, but this should never be confused with pain. If any pose is too much for you, follow the instructor’s direction to relax in child’s pose or a similar position.

Peace and quiet

Yoga classes provide a break from the noise of a busy gym. Don’t let the silence stress you out. Enjoy the break from conversation and constant noise. While yoga is quiet, remember that smiles, giggles, and even applause are welcome in most classes. Don’t take yourself too seriously.

Equipment you will need

Many studios provide yoga mats to first-time attendees, but there may be a fee. Considering that yoga mats cost about $25, having one of your own is worth the investment. If you don’t turn out to be a long-term yoga fan, they can be used for all kinds of floor exercises at home. You might also want to take along a bottle of water and a hand towel to wipe your face or to use as extra support under your knees.

Dress for comfort and movement

Baggy clothes aren’t ideal for yoga because they slide, shift, and get in the way. Wear the most form-fitting and flexible clothing you feel comfortable in, whether it is a tee, tank, shorts, or pants. You will heat up quickly, so if you start with long sleeves, wear a layer underneath so you can remove the outer layer once you warm up. No socks are needed as they will prevent your feet from gripping the mat. Wear slip-on shoes that are easy to remove.

Up close and personal

Classes can get crowded, so be prepared to line up next to your classmates. If this makes you uncomfortable, choose a class with a cap on attendance or one offered at a less popular time. Also, expect the instructor to touch you and help move your body into the proper position. Always speak up if you are uncomfortable or if they ask you to go beyond your flexibility limits. If an instructor does correct your form, resist the urge to feel criticized. You are not being judged. He or she is helping you to practice safely.

No pressure to participate

Don’t let common yoga practices like chants and audible heavy breathing catch you by surprise. It can take some getting used to when you are new to yoga. You shouldn’t feel pressured to participate, but consider stepping out of your comfort zone and joining in. If you decide it’s not a good fit for you, simply perform the pose quietly.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.