In 34 years of teaching, I can’t even begin to relate how many times I’ve heard people say that they can’t do yoga because they’re not flexible. Similarly, I wish I had a dollar for all the times I’ve heard a longtime student declare himself/herself to be “just a beginner” because in all these years he/she has never touched toes in a forward bend or done Urdhva Dhanurasana (Upward Bow Pose) with straight arms, both being signs that you are supposedly practicing advanced yoga.

Over the years, I’ve read many blog opinions lamenting the yoga cultural emphasis on “advanced” poses, and how all the social media photos of yoga practitioners in these poses is likely scaring people away from practice. This is probably true, and certainly a valid concern. But I want to take the discussion a step further and pose the question: “What is advanced yoga anyway?”

“Advanced Yoga” is Not for Every Body

Is “advanced yoga” the ability to slip easily into full Eka Pada Raja Kapotasana (One-Legged King Pigeon Pose)? Is it the ability to wedge your ankle behind your head? Is rocking arm balances on the beach advanced yoga?

To be sure, accomplishing poses such as these—along with many, many more extreme ones—can show determination and discipline. My dad was a gymnast. Even when he was in his 60s, the discipline it took for him to be able to compete when he was younger served him well. For his entire adult life, he was in better physical condition than most people half his age.

There’s nothing wrong with wanting to challenge our bodies. But the truth about the poses that we call “advanced” is that they will only ever be accessible to a small portion of the population, no matter how many decades we’ve practiced asana. And their practical benefits in terms of allowing our bodies to function with ease in our everyday lives is questionable.

The Pursuit of Bendiness

We’re all built differently. Some of us come into the world with stable joints and strong ligaments. Some of us are born with shallow joints and loose ligaments. A person with stable joints may have perfectly relaxed soft tissue, but still have limited mobility because range of motion is limited by one bone running into another at a joint site. A person with loose or shallow joints will simply be able to move their joints further before encountering bony contact.

Over the years I’ve encountered a number of students who could do “advanced” poses on their very first day of class. Does that make them advanced practitioners? Conversely, I’ve observed students with decades of practice who can’t touch their toes. Does that make them beginners?

Most of us can maintain and even increase our flexibility with consistent asana practice. But to what end? Is ever-increasing flexibility a goal to covet? For a person who tends toward the stiffer side, maintaining and increasing flexibility, within limits, is probably a positive. For a person who’s naturally flexible—often the people who become attracted to asana in the first place because, “I can do this!”—not so much.

Rethinking Hypermobility

I came into the world with loose joints. This includes not only loose ligaments, but also hip dysplasia that has enabled me to perform all kinds of amazing feats of flexibility. My hypermobility-induced injuries have forced me to rethink the popular Western notion that more flexibility is always better.

When naturally flexible people practice asana, going too far is almost inevitable. In order to feel something—anything—we flexies have to push our joints to their healthy limits and beyond. Never mind that the point of practice is not to “feel a stretch.” The real issue is that pushing our joints to the limit further destabilizes them by stretching ligaments and wears down cartilage as bone grinds against bone.

For a naturally flexible person, building stability—not more flexibility—creates balance. I’d argue that a naturally flexible person doing fancy poses that require hypermobility could be in the beginning, rather than advanced, stage of his/her practice.

Advanced Yoga is Steady and Comfortable

Remember this: shtira sukkhan asanam? According to Alistair Shearer, Sutra 2.46 means, “The physical posture is steady and comfortable.” “Steady” implies stability. “Comfort” implies ease. Nothing in there about being über-flexible. And here’s Sutra 2.47: “[Asana] is mastered when all effort is relaxed and the mind is absorbed in the Infinite.”

Advanced yoga practice has nothing to do with what your body is capable or incapable of performing. It has everything to do with developing the awareness and sensitivity to be able to practice asana from a place of ease, presence and contentment with what is. It is learning to partner with your body, rather than trying to conquer it.

I tell my students this all the time: When I see a person in my class backing away from doing the “full” pose; sitting out a pose and doing something else entirely; or resting deeply in a simple, so-called “beginning” pose, that is advanced yoga. When I observe my students resting in the present reality of their asana practice—no matter what it looks like—without straining, pushing or judging themselves for a perceived deficit of yoga ability, I’m elated. Their minds are at ease, fully present and content—even grateful—to be in their bodies as they are right in that very moment. That is mastery.

Inquiring into Your Practice

Here are some questions you might consider asking yourself as you practice:

• How is my breathing? If your breath is not free and easy, mastery (according to Sutra 2.47) won’t be possible.
• Where am I feeling stretching sensation? Is it in soft tissue along the bones? Probably okay. Is it in a joint or joints? Back off.
• What’s my mind up to? Do I feel that my current practice is deficient in some way? Do I feel that my current practice is superior? Both these things are judgments that get in the way of actual yoga (the settling of the mind into silence). Practice is just what it is—practice. It’s not a performance. Simply be present.
• Instead of asking the question, “What more can I do to go further in this pose?,” try asking yourself, “What can I stop doing that’s getting in the way of my experiencing this pose here and now?”

Remember that yoga asana asks us to partner with our bodies to create a state of ease and stability, a place where our minds can find rest. The goal of asana is the stilling of the mind. “Advanced yoga,” however we choose to define it, isn’t the goal. We can be at ease any time, when we let go of the idea that outward manifestations of poses are the point. The journey is inward, and it leads you to this very moment.

If I had to pick just one quality that separates a good yoga teacher from a great one, it would be humility. Of course there are other important qualities too: knowledge, education, committed practice, integrity, honesty, kindness, discernment, in addition to many more. But in a very real way, humility opens the door to all these qualities.

“Gaining maturity in yoga practice involves learning to respect the paths that other people are on and acknowledging their merits, maybe even acknowledging that your own path is lacking in some area where another one excels.” ~ Geeta S. Iyengar

The Wisdom of Not Knowing

Without humility in yoga practice, there’s little desire to learn. When we think we are knowledgeable, we tend to hold fast to principles that may or may not actually be sound. We can easily get stuck in a rut. Suzuki Roshi famously said, “In the beginner’s mind there are many possibilities. In the expert’s mind there are few.” When we are confident of the rightness of our knowledge and methods, there’s little room for questioning the efficacy of what we’re dispensing. When we approach practice with curiosity and humility, we open ourselves to new insights.

Early in my teaching practice I was far more confident of what I thought I knew. I dispensed instructions I’d heard and practiced without really thinking about how these “proper” alignment techniques actually meshed with how human skeletal structures are built. It wasn’t until I was sufficiently humbled by my practice that I could begin to question the instructions I’d set in stone.

Open-minded exploration, fueled by humility in yoga practice, allowed me to look deeper. I’ve abandoned much of what I taught in those early years, and I’m well aware that I may someday abandon the instructions and practices I now favor. As Gandhi said, “I’m committed to truth, not to consistency.”

Practice Isn’t the Same as Performance

Humility in yoga practice inspires us to explore with an open mind. It allows us to remember that practice is just that: practice. It is not about distinguishing ourselves by performing virtuosic postures. Understanding yoga as practice—rather than performance—keeps it fresh. When we understand that our practice is an ever-evolving process rather than a pathway to a static goal, we can be present with it as it changes and deepens.

Looking Inside Cultivates Humility in Yoga Practice

Humility calls upon us to question ourselves, our motives and actions. In this way, it teaches integrity and honesty. Meditation requires humility. When we look inward and observe the workings of our minds, we don’t always like what we see. In fact, our mind stuff can be downright infuriating, irritating and humiliating. It takes great courage and humility to look deeply and own up to what we see. But the rewards are great: the cultivation of honesty, integrity, kindness and discernment.

My favorite part of Geeta Iyengar’s quote is her interpretation of mature practice. When practice matures, we are open to acknowledging what works and what doesn’t in our favored practices, and respectful of practices that don’t look like ours. There’s no one-size-fits-all yoga practice. Nor is there any one-size-fits-all philosophy. Humility in yoga practice shows us that our own practice is no “better” than someone else’s. It simply fits who we are—at least in this moment.

This open-mindedness—born of humility—that understands the changing nature of our own minds and bodies, and that of everyone else’s minds and bodies contains the seeds of peace.

Are you thinking about trying a yoga class? Or have you just started attending a class? In either case, the yoga props you use to assist your practice can make or break it for you.

It’s true that many studios and health clubs provide yoga mats and props. But sometimes they don’t, or the community props may not be in fantastic shape. In this case, bringing your own can really make or break your practice. In addition, having your own props can inspire you to practice at home—the heart of asana practice.

Choosing a class that fits you can be overwhelming. If you’re feeling confused about how to start, read this post that shares tips about how to choose a yoga class.

The Right Stuff

Choosing the right tools for practice can also be overwhelming. There are so many choices. Here are a few suggestions I find essential to bring to a class. While there are other props such as yoga blocks, straps and bolsters, that are important for practice, many studios provide these. The items I list here are those that you have closest physical contact with. Having your own clean, comfy essentials makes practice more enjoyable.

4 Essential Yoga Props for the Studio

1. Yoga Mat: Studio floors are composed of lots of different materials—hardwood, concrete, carpet and bamboo, to name a few. These floors vary in hardness, temperature and slickness. A yoga mat gives you a predictable, nonskid surface, no matter where you practice. Even if a studio provides mats, it’s really nice to have your own. Sometimes studio mats are worn or not so clean. Since the plethora of mat choices can be confusing, read this post about how to choose a yoga mat that fits your practice.
2. Yoga Mat Carrier: If you plan to carry your own mat to and from the studio, a mat carrier is essential. Depending on what you choose and how many props you plan to bring, a carrier helps keep all your stuff together and provides a convenient way to transport it. Carriers vary from simple harnesses to duffels that will hold all your props. There are also medium-sized carriers that allow you to bring just your essentials.
3. Eye Pillow: Savasana (Relaxation Pose) is arguably the most essential pose in asana practice. It’s really important to be comfortable when you lie down for your final relaxation. Depending on where you practice, the lighting may or may not be conducive to relaxation. The gentle pressure of an eye pillow will block out light and help your eyes—and therefore the rest of you—relax more deeply. As with everything else, there are choices for which eye pillow will best suit you. This post shares tips for choosing an eyebag.
4. Yoga Blanket: When you practice Vinyasa (poses linked together in a “flow”), the surface of your yoga mat provides everything you need. But when you practice seated and supine poses, or if you practice more meditative form of Hatha Yoga, placing a blanket over your mat provides a soft, comfortable surface. Some people aren’t comfortable lying flat in Savasana. A rolled-up blanket under your knees can relax your low back. Also, a folded blanket under your head and neck feels nice. And of course, you can always place a blanket over your body as you lie in Savasana.

Beyond the Studio

Once you feel confident to start a home yoga practice, you may want to augment your yoga props with blocks, straps and bolsters, but that’s for a future post. Stay tuned!

Some say there are two generations of yoga: one before the widespread use of yoga props, and and one after.

Before props hit the mainstream, yoga was less about perfecting asana and instead focused heavily on the spiritual and communal aspects of yoga. Then, therapeutic and restorative yoga became more popular and Iyengar invented some wooden benches, chairs, bungees, and ropes for people with restrictions. Suddenly, yogis everywhere found themselves sinking deep into that juicy pose with the help of a prop.

But props weren’t always so widely welcomed.

It was as if people were ashamed of them when they were first introduced in the 1970’s. This was probably because teachers would only give them to students who couldn’t do certain poses. Overall, yogis tried to use as few props as possible.

Now that we have props available, the practice has become more about the meditation or spirituality alone. People are into pushing their bodies physically. Yoga has become as much as a fitness craze as Pilates or CrossFit.

And the ego continues to rise to the occasion.

Yoga blocks are saviors for tight hamstrings.

Drop Your Ego, Grab a Yoga Prop

Today, it’s common to walk into a yoga class and the teacher says, “grab two blocks and a strap” or perhaps “a blanket, bolster, and chair.”

But still, some would rather sacrifice the benefits of the asana for the ego, sometimes dangerously pushing the body, to prove to themselves or others that they can do the pose without props.

But the ego is fooling them. They aren’t getting the full benefits from the pose, or even really doing the pose, if their alignment is all wrong.

Let’s face it, we all have restrictions.

Props give all yogis the opportunity to reap the same amazing benefits that were previously only available to those who mastered the most advanced asanas. At the same time, the yoga props are training the mind and body so we can get there someday.

Don’t let the ego push the body around, and never skip out on the benefits of the asanas for the sake of the ego. Even if you’re strong, flexible, uninjured, or advanced in your yoga practice, you may still benefit from a little extra help or support. Overcoming your ego means learning to be OK with that!

Even when you finally “perfect” a pose without the help of a prop, another door opens to new world filled with advanced versions of that pose, related asanas and binds. So it’s never ending, really. There’s always more to learn. That’s what props are here for; they’re learning tools.

Becoming more and more interested in proper physical alignment a natural step in the yogic journey; it’s a good thing, and here’s why. Think of how many times in a day you find your shoulders scrunched up by your ears. You adjust your shoulder blades back down your back. Ahh, relief. Then, a few hours later stress has welcomed them back up by your ears, again, ouch!

Eventually, if you practice enough, you won’t have to remind yourself to put your shoulders where they belong so often. The alignment will become more natural.

The same is true in yoga.

Sometimes your body might feel like two entirely different bodies, right side to left side. Whether it’s because of a natural dominant side, injuries, or simply bad habits, you will probably feel major differences from one side of your body to the other.

But the two sides of our bodies don’t have to be so different. Just because they might be today doesn’t mean that we can’t work towards balance tomorrow. Yoga props can help bring the body back into balance.

Sometimes two is better than one! The use of yoga straps in supta padangustasana can help reset an unbalanced sacrum.

But Props Are A Crutch!

That may be your ego talking again. You brought your mat with you, didn’t you? That’s a prop — the most common one we use in the yoga studio, in fact. Why do you use a sticky mat? Probably so your feet and hands don’t slip and you can find stability, comfort and stillness. Simple. So, why stop there?

Whoever decided that yoga props are embarrassing and only for those with restrictions is blindly denying the fact that we all start somewhere.

Yes, props do help yogis into asanas that they can’t yet do without help. But the key word is yet. When using props in your yoga practice, you deserve major kudos because you’re working towards performing the asana in proper form and not risking tearing a muscle to impress a yoga teacher or fellow yogi! Now that, my friend, sounds much more embarrassing than resting on a block or two in pigeon pose.

Yoga props can be restorative, too. We’re human — we all get stressed. Our bodies respond to this. You may find that there is nothing better than lying in supported fish pose with a two blocks under your back when it feels tight after a long day or a night of tossing and turning. Props help us find even more depth and comfort in the poses we’re already comfortable in so we can focus on what’s really important: being present and turning inward.

I’m sure you’ve heard a yoga teacher somewhere say something like, “Progress is a journey. It is not a competition. Where you are is where you are right now. There is no right or wrong.”

This isn’t just inspirational mumbo jumbo, though. There really is no right or wrong in the yoga room. Our bodies are all unique and can feel different from one day to the next. The point of practicing yoga is not to look good to others or to stroke the ego. We are supposed to learn the poses and reap the benefits while enjoying the process of endless progression.

Yoga straps can help train the shoulders and chest for more advanced backbending.

Instagram makes it easy to share progress with world. Side by side, two pictures of the same pose invoke a “before” and “after” effect that leaves the world forgetting about what’s in between: the process.

A picture of a beautiful pose doesn’t reflect a beautiful practice. A beautiful practice is made up of the journey the yogi has taken to arrive in the asana on their mat. Many flexible people can strike an impressive pose, but are their hips aligned correctly? Are their quadriceps engaged? Did they remember to breathe?

In the mean time, don’t push it! Let props help you learn alignment in new asanas so you can eventually remove the props and take that beautiful photo.

There is no end-game in yoga — we have the endless opportunity to improve. One day, or one year, or however long it takes, when we finally achieve that previously impossible pose, we can rejoice, remember how far we’ve come, and then get back to work.

Hugger Mugger Your Ego

Hugger Mugger is an established, innovative yoga company that has been making quality yoga props and clothing since 1986. You may recognize Hugger Mugger mats, blocks, straps, and more from on our our online yoga classes on YogaToday.

What is a “hugger mugger” anyway? What does it mean? (Maybe you’ve wondered this while finding stillness in savasana.)

Hugger mugger literally means “to conceal.” It’s a very old term often used in Shakespeare plays.

Hugger Mugger found it roots when Sarah Chambers took a workshop with Mary Dunn, who needed a strap to show a modification for a pose. Another student in the room had a belt, which worked even better than the neckties that yogis were using at the time. The belt inspired Sarah, but she knew she could create something better.

One week later, she showed up to class with two inventions: a cotton strap with a D-ring and a pair of maroon velour gym shorts. The shorts had thigh-hugging elastic bands that kept the shorts in place during inversions and wide-legged poses. They hid what we don’t want to show to the yoga room.

Just like props, the shorts provide that one bit of comfort that eliminates distraction. With this distraction removed, the yogi can focus on the pose instead. Props help clean the process up a bit by providing comfort. It makes sense why someone would name a company that makes yoga props and clothing “hugger mugger.”

Today’s versions of original Hugger Mugger designs.

Props help conceal and maybe even silence the ego so we can accept where we are in our yoga journey. No one needs to know, or even cares, that you need help in an asana. The process is personal and really none of anyone else’s business except your own.

The props create a nurturing space to improve — to do the work.

Eventually you’ll remove the block or release the strap.

You’ll find the body and mind have learned how to do the asana without help.

Then get back to work.

About the Author

Jess Goucher is a snowboarder, yogi, food lover, and lacrosse coach living in Jackson Hole, Wyoming. When she’s not snowboarding, you’ll find her on the trails with her husky, Tao, or helping out with production at YogaToday.

Starting a new class of any kind can be intimidating. We never know what we’re in for. Lots of questions arise: Will it be too challenging—or too easy? Will I like the teacher? Will I feel comfortable? And on and on.

Starting a yoga class is no different. There’s such a huge variety of yoga styles it’s hard to know what to choose. In addition, it’s one thing to start in a beginning class where everyone is on the same page. If, on the other hand, you decide to attend an ongoing class, you could definitely feel at sea in the beginning.

Having your own mat, along with other appropriate props, can help you feel a little more at home. If someone on your list is thinking of starting a yoga class, setting them up with the essentials could be a thoughtful gift.

How to Assemble a Beginner Yoga Gift Package

Start by having a conversation with your friend. Find out what type of yoga class they’re thinking of taking. If they know where and with whom they want to practice, you can contact the studio or teacher and find out what tools your friend might need. If they don’t know yet where or how they’d like to practice, here are some beginner yoga gift ideas:

1. Yoga Mat: This is the most basic tool. While many studios have mats to borrow or rent, it’s really nice to have your own. Some studio-owned mats are less than pristine. And it’s just nice to have a mat that you can use both at the studio and at home. Check out the mats at this link for some good, basic mat options.
2. Yoga Mat Carrier: A mat carrier that you can sling over your shoulder makes carting your mat to and from a studio a lot easier. The most basic carrier is a Tapas Simple Sling, a strappy harness with velcro tabs. It comes in five fun designs. Mat bags are also a great way to transport your mat. In addition to making them easier to carry, they add some protection to the mat. They also provide pockets to carry small valuables such as keys, cellphones and wallets. Here are two suggestions: Batik Yoga Mat Bag and Uinta Mat Bag.
3. Yoga Blocks: Depending on your newbie friend’s flexibility, at least one yoga block might be a good addition to the beginner yoga gift package. (Some poses require two blocks.) Yoga blocks can provide support in a variety of poses. While most studios have own yoga blocks, again, it’s nice to have your own. Here’s a post that describes three of the many ways you can use yoga blocks. If you want to check out some of the other options for using blocks, click this link, How to Use Yoga Blocks. This link suggests some good choices for beginning yogis.
4. Yoga Strap: Yoga straps are another basic tool for yoga practice. Like all yoga props, they can be essential for beginners, but there are plenty of ways experienced yogis can use them to create more integrity in their poses. Here’s a link to some articles about using yoga straps. Check out this link for some suggestions for good straps to start with.
5. Eye Pillow: An eye pillow is a nice luxury gift to give a friend, whether they practice yoga or not. Of course, they’re perfect for restorative yoga and for Savasana, but they’re for other times too. Eye pillows come in three fillings: plastic beads, flax seeds and flax seeds with lavender.
6. Yoga Bolster: If the yoga newbie on your list is planning on practicing a quieter, more relaxed style of yoga, such as restorative yoga, a yoga bolster is a thoughtful gift. Hugger Mugger’s yoga bolsters are renowned for their stability, durability and comfort. They’re handmade right here in our Salt Lake City-based facility and come in solid or patterned fabrics. Here’s a whole slew of posts on how to use yoga bolsters.

The name comes from the Sanskrit adjective kundalin, meaning “circular or annular.” Wikipedia says this about the origin of the name:

“ … It [occurs] as a noun for ‘a snake’ (in the sense ‘coiled,’ as in ‘forming ringlets’) in the 12th-century Rajatarangini chronicle (I.2). Kuṇḍa, a noun with the meaning ‘bowl, water-pot’ is found as the name of a Naga in Mahabharata 1.4828. The feminine kuṇḍalī has the meaning of ‘ring, bracelet, coil (of a rope)’ in Classical Sanskrit, and is used as the name of a ‘serpent-like’ in Shakti and Tantrism as early as the 11th century, in the Śaradatilaka. This concept is adopted as kuṇḍalniī as a technical term into Hatha yoga in the 15th century and becomes widely used in the Yoga Upanishads by the 16th century.”

Kundalini is the word for the coiled sexual energy at the base of the spine. Kundalini Yoga practices include postures, breathing techniques, kriyas, and tantric meditations and visualizations. The practices combine to encourage the kundalini energy to rise up the ida (left), pingala (right) and shushumna (central) energetic channels in your torso. The energy rises up through the first six chakras, lighting up each energy center, then coming to rest in the crown chakra. The result is said to be an experience of awakening.

Where to Find Kundalini Yoga

Not everyone takes to Kundalini Yoga—I tried it several times years ago and it didn’t feel compatible with my nervous system. But those who do, find it to be a very powerful, transformative practice.

A longtime Hugger Mugger associate, Crystal Griffiths, wrote about her Kundalini experience: “Kundalini is one of the more spiritual types of yoga. I found that it goes beyond the physical performance of poses with its emphasis on breathing, meditation, mudras and chanting. Kundalini sequences can be very physically intense. This type of yoga appeals to those who are up for both mental and physical challenges.”

Because Kundalini energy can be powerful and sometimes unwieldy, it’s important to practice with a very experienced teacher. Yoga Technology’s website lists 295 Kundalini Yoga teachers throughout the U.S. You can find out more about the practice at the 3HO Foundation website.

The key is to remember to move our bodies, even as we enjoy our holiday treats. But the weather can be a bit nippy for a brisk walk. So why not warm up AND move your body by trying a Hot Yoga class?

Most Hot Yoga classes take place in a room heated to 104 to 105 degrees—serious heat. In Hot Yoga, your core temperature rises and your heart rate increases. The average male practitioner can expect to burn about 460 calories in a session, while the average female practitioner might burn around 330 calories, according to a study published in Time Magazine.

Hot Yoga is not for everyone, but for those who love to sweat, it could be the thing that carries you through December and beyond. It can be intense though, so here are some tips to help you ease into the practice. Several of these tips apply to all types of yoga, so even if you don’t plan to practice Hot Yoga, there’s something here for you.

• Arrive early. It can be helpful to get to the studio 15 minutes early to allow your body to acclimate to the heat before you start moving. Hot Yoga classes are pretty vigorous. It’s important to give your body time to make a smooth transition into practice.
• Give your body a good two hours to digest a meal before practicing. This applies to all types of yoga, but is especially important for practicing in a hot room.
• Hydrate. Because you will be sweating a whole lot, make sure you hydrate before, during and after your practice. Water is good, but it’s important to replenish electrolytes that might be lost as well. So drink lots of water, but make sure you supplement with electrolytes.
• Rest when you need to. It’s common, especially for beginners, to feel some combination of light-headedness, nausea, confusion or muscle cramping. If you encounter any of these symptoms, stop and rest. Sit on your mat and breathe slowly and evenly through your nose. Take as long as you need. Don’t feel pressured to “perform.” Yoga is not about performance; it’s about caring for your body, and sometimes sitting and resting is the best yoga.
• Don’t push it. The heat in the studio just might enhance your soft tissue flexibility. if you find that you’re more flexible than you’d thought during practice, take care with how far you push your body. Pushing past your normal range of motion can cause ligament laxity, which can, over time, destabilize your joints. Take it easy. Stay inside your body’s limits.

What to Bring

• A moisture-absorbing mat. Many nonskid yoga mats repel moisture. This can make them quite slippery if you’re sweating. Our Sattva Jute Mat is part PER, part jute fibers. The jute fibers provide extra texture and a bit of absorbency. Our Hot Yogi friends say this mat is great for Hot Yoga practice. Spot clean with a damp towel.
• Bamboo Towel. Some people find that combining a nonskid mat with an absorbent towel or rug works best for them. Our Yoga Towels provide a stable, absorbent surface for practice. The front surface is a soft, textured surface for traction, while the back surface is covered with nonskid material that will stick to your yoga mat. You can machine wash these towels (no bleach or fabric softener) and hang to dry.
• Cotton Yoga Practice Rug. As an alternative to our Bamboo Towels, some yogis prefer to practice on a Cotton Yoga Practice Rug. A staple of Ashtanga Yoga, these rugs also provide an absorbent surface. Because of their thickness, these rugs resist bunching up on your mat. Hand wash and hang to dry.
• A nonskid mat for under your Bamboo Towel or Yoga Practice Rug. For safety and stability, it’s important that your Bamboo Towel or Yoga Practice Rug be placed on top of a nonskid mat. Our Hot Yoga experts have chosen two mats they like for this purpose, although any of our nonskid-type mats would work. Here’s what the experts recommend: Para Rubber Yoga Mat, an extra grippy, 1/4-inch-thick, heavy-duty mat; or Tapas Travel Mat, an ultra-thin, economical choice that gives you more direct contact with the floor.
• Mat wash. Whatever surface you choose, your mat will get sweaty—guaranteed. You’ll want to clean it after you practice. Bring a small hand towel and a bottle of our PureMat Mat Wash in lemon or lavender.

A Novice Yogi Explores the Push-Pull of Practice

The most difficult part of starting an exercise routine—millions of people know what I’m talking about—is sticking with the program.

It’s easy to have good intentions and start. You buy the equipment, maybe get a new outfit and imagine yourself as a stronger, thinner, more flexible, toned, and happy you. But before you know it, there are more good excuses to miss than good reasons to go. That’s what happened to me.

My first few sessions of yoga were both relaxing and invigorating, and I realized how inflexible I had become. Beside the mental and exercise benefits, I thought yoga could make a REAL difference in my life by lengthening my bent posture, which was dragged down by my impossibly tight hamstrings and back. Plus, I enjoy yoga better than many forms of exercise.

But work got really busy, we left town for Thanksgiving, my sister’s family needed my help in a faraway city, I started covering college basketball games at night, and I became the coach for my son’s ninth-grade team. There were parties and service projects and my Scout troop. When would I have time to yoga-cize?

Well, finally, I did return and the experience was disheartening. What I was afraid might happen was manifest. I was as tight as before. I was also mentally less able to focus. We tried some balancing poses and I had to use blocks, straps and the wall to come close to what the instructor was demonstrating.

I looked around the yoga studio. The same people who were always there, well, they were doing just fine with these “impossible” poses. That included the sixty-somethings who are a large contingent in the class. Meanwhile, my forty-something body wobbled and creaked and I felt like a failure.

Just like I tell my players at basketball practice, you can’t expect to get better if you don’t practice. How can I expect to get stronger, more limber, and peaceful if I don’t make it to yoga class? I won’t. So I decided I will … make a better effort. My schedule is crazy enough that can’t always go to the same scheduled sessions. So I’ll have to do some at home and some with other teachers.

It seems I also need your advice. How do you stay fixed on your yoga routine? How many times a week do you need to do yoga in order to reach your goals/satisfaction?

Any suggestions for our Novice Yogi? Comment here!

My first time at Yoga was more strenuous than I anticipated in many ways. Though I never broke a sweat, my muscles were challenged and stretched. They were so stretched that I had to modify several of the moves to keep them from snapping right off the tendons. My tight hamstrings were yelping and I felt their protests for a couple days to come. Despite my constant efforts to keep my frame together, it also felt good, if perhaps in a masochistic way.

My reaching and bending and grunting was rewarded unexpectedly when my instructor’s voice mellowed perceptively and everyone started lying flat on their backs. This obviously wasn’t another unnatural pose. “It’s time for sha-ne-ne-neva,” she said calmly. At least, that’s what I heard. I Googled it later and found it is really Savasana.

Whatever it was called, it was a revelation. Some in the class, most of whom were over 45, grabbed blankets and cozied up. Wow, I haven’t had sanctioned naptime since kindergarten more than 35 years ago. I didn’t settle under a blanket but I laid flat on my back, which isn’t really flat because of my degenerative spine. It was slightly uncomfortable at first because I rarely lay on my back and my muscles were still a bit tense from all the stretching I’d done.

Soon, as the instructor said things like “settle the muscles of the back side of your body into the mat and then settle against the floor.” I sensed my body giving up some tension. Soon I arrived at a blissful place between sleep and full consciousness. At night, I usually freefall directly into sleep or my mind revs up and I lie awake thinking of my ever-growing to-do list. But, this was different. This was good. I wasn’t doing anything. I just was.

Suddenly, my yoga Nirvana was interrupted. My neighbor had fallen fast asleep and had turned her head toward me. She was snoring in my ear! “Back to life, back to reality” were the ’80s-era music lyrics I heard in my mind. Nirvana had been replaced with Soul II Soul. Class over.

“New Kid on the Yoga Block” is a new series written by writer, designer and Yoga novice, Matthew Coles. Matt’s column will follow his experiences in beginner yoga. Please welcome Matthew to our stable of bloggers.

“Can you touch your toes?” I’ve been asked many times over the years.

I reach and reach and don’t usually get past mid-shin.

Sometimes, I hear laughter or I’m asked if I was really trying.

“Wow,” they often say. “You ought to try Yoga.”

I should try Yoga. I’ve thought about attending a class for more than a decade. But now, as a 40-something man, I’m going for it—and allowing you to read how it goes.

You’ve probably already guessed my hamstrings are tight, super-tight. And, as you anatomy experts know, the hammies pull on the back. I’ve had various back issues over the years; most of us face them at one time or another. But I stay active and try to keep my abs strong. Even as a guy who sits in front of the computer all day, I stay mostly pain-free with simple stretches and regular exercise but I also slump and compensate in my posture.

Let’s just say, I don’t sit up straight. In fact, I can’t (physically impossible) get all the way straight against a wall. Part of the problem is due to Scheuermann’s disease, a deformity of the thoracic spine—some of my spinal discs are more like wedges than pucks. I was diagnosed in my early 20s and I naturally asked what I could do about it. It wasn’t severe enough for surgery or a brace, so the doctor said to get flexible and just make the muscles around my spine strong—and sit up straight. Easier said than done.

Later, a nurse suggested doing some Yoga or attending a stretching program. She said regular practice may elongate my spine and relieve pressure. I was dubious that stretching could actually lengthen my muscles and spine but it couldn’t hurt, right? I figured my compacted spine and hamstrung hamstrings needed some kind of work.

So a few years ago, I tried a stretching class to deal with some neck and mid-back pain I was experiencing. It actually helped when I went to class and did my “homework.” But something was missing. The class was held in a dusty, oversized high school gym that was dark, cold and uninviting. The teacher wasn’t invested. She came and did her thing, but often forgot what stretches we had done and what might be up next. I could tell she was counting minutes until the class ended. I didn’t sign up again and soon lost what little flexibility I had gained.

Yoga has to be better than that. I like the spiritual, mindful idea of Yoga, even when approached solely as a form of exercise. Friends have told me it forms new connections in the soul, the body and the mind. I read some studies that showed Yoga measurably reduces stress and pain, increases flexibility and makes you look better. I want all those things, that’s for sure.

Am I expecting too much? I’ll let you know.