Coming to VaVa Yoga for the first time? We're so happy you've decided to try something new or continue your yoga journey with us. Please arrive 15 - 20 minutes early so we can introduce you to our studio, and find out about you and any conditions the yoga instructor needs to be aware of.
NEED TO KNOW
We encourage you to be patient and kind to yourself and remember yoga isn't a competition. Every time you come to your mat you will have a different experience, which is why it is so important to not have expectations which can result in disappointment. We teach all levels of students and are here to assist you.
WHAT TO EXPECT
It's important to talk to your instructors: As yoga teachers, our purpose is to help guide you through your yoga practice. We need to know about any injuries or past or present chronic conditions that may affect your practice. Our role is to support you and provide a non-judgemental environment where you feel safe, comfortable and welcome.
Your instructor will ask you to pay attention: Mobile phones should be left in the students' cubbies and switched to silent. Pay attention to your instructor and the class, as yoga is a mindful practice and much of its value lies in being present on your mat. Connect with your body, listen to it and observe its sensations. Simply “be”, without judgement.
Breathing… is crucial: One of the most important elements of yoga is breathing. If we can't breathe comfortably, we can't practise yoga effectively. Yoga uses mindful breathing techniques known as *Pranayama*. Before each class, we practise breathing exercises, which may include controlled inhalations, gentle pauses and longer exhalations. We explore various breathing techniques, such as Ujjayi, Kapalabhati and Nadi Shodhana, as appropriate to the class and individual.
Your instructor may adjust you: Where necessary, your instructor may suggest adjustments to help you move into a posture more comfortably and safely. Sometimes this may involve gentle physical guidance, but we'll always respect your preferences. Please let us know if you're not comfortable with hands-on adjustments.
Yoga is not a competition: You won't master every posture, and no one expects you to! Listen to your body and only move as far as feels comfortable, never forcing yourself beyond your limits. Don't worry about what everyone else is doing; focus on yourself. This is one of the reasons we don't use mirrors in our studio — so you can connect more deeply with your body without becoming distracted by your reflection.
Good sore VS Bad sore: Your body may experience movements and stretches that feel unfamiliar, and you might notice some mild muscular soreness the following day, particularly if you're new to yoga. This can be a normal response to unfamiliar physical activity. However, sharp pain, joint pain, worsening discomfort or pain associated with an existing injury is not something to push through. Learn to recognise the difference, listen to your body and back off whenever something doesn't feel right. We definitely don't want “bad sore”, EVER!
Be prepared to move and do a series of sequences: Depending on the type of class and who's attending, your class may begin standing, seated or lying down. Some classes move more quickly through the asanas (postures), while others hold poses for longer. The most important thing is to listen to your body, as almost every posture has a variety of modifications and alternatives.
Props will most likely be used: In many of our classes, we use props ranging from blocks, straps and bolsters to foam rollers, balls, the barre and the wall. These tools help students adapt postures, explore comfortable alignment and build confidence in their practice. Props are particularly useful for people with limited mobility, reduced range of movement or conditions such as fibromyalgia or arthritis, which may make certain movements more challenging. Using props in no way diminishes your practice — quite the opposite! Props can help liberate the body and allow you to explore the fullest comfortable expression of a posture.
Not all yoga is for everybody: But every BODY is for yoga! You just have to find the style that suits your body, mind and needs. If you're just starting out, we recommend trying a beginners' class, Hatha (slow and gentle), Fusion (moving stretches) or Yin (passive). As your practice develops, advanced Hatha and Vinyasa may be your next steps. Beyond that, our technique workshops offer opportunities to explore more advanced asanas (postures).
Hydrate, hydrate, hydrate: But preferably not with coffee! We recommend drinking water rather than relying on stimulants or excessive caffeine before class. Bring your water bottle and feel free to take sips between poses whenever you need to.
You can relax in Balasana (Child's Pose) or Savasana (Corpse Pose): Balasana and Savasana are two of our favourite poses, and you're encouraged to rest in either whenever you're tired, uncomfortable or simply want to decompress during class. If either posture doesn't suit your body, your instructor can suggest a comfortable alternative. Balasana and Savasana are the bee's knees!
Get used to Namaste: Expect to hear “Namaste”, especially before or after a class. It's a traditional greeting and expression of respect, often accompanied by bringing the palms together at the heart and gently bowing. In yoga classes, it's commonly used as a gesture of gratitude and connection between instructor and students. You may also encounter it during meditation or moments of personal reflection.
Yoga is always there: The worldwide yoga community is an amazing one. Yoga brings people together across cultures and backgrounds, and you'll find welcoming yoga communities in many places. Whether you love your first class or aren't quite sure if you want to do it again, remember that yoga will still be there for you. Perhaps you'll practise occasionally, perhaps you'll develop a regular routine, or perhaps you'll decide yoga simply isn't your thing — and that's okay too! We can't all love everything, so don't beat yourself up because you think you *should* enjoy yoga.
If you're a beginner, have patience with yourself. It may take a few classes for your body to become comfortable with the postures, and you'll gradually become familiar with the names of the main asanas as you attend. Our instructors are experienced in teaching students of different abilities, so don't be shy — embrace the opportunity for a new experience!
Your instructor will ask you to pay attention: Mobile phones should be left in the students' cubbies and switched to silent. Pay attention to your instructor and the class, as yoga is a mindful practice and much of its value lies in being present on your mat. Connect with your body, listen to it and observe its sensations. Simply “be”, without judgement.
Breathing… is crucial: One of the most important elements of yoga is breathing. If we can't breathe comfortably, we can't practise yoga effectively. Yoga uses mindful breathing techniques known as *Pranayama*. Before each class, we practise breathing exercises, which may include controlled inhalations, gentle pauses and longer exhalations. We explore various breathing techniques, such as Ujjayi, Kapalabhati and Nadi Shodhana, as appropriate to the class and individual.
Your instructor may adjust you: Where necessary, your instructor may suggest adjustments to help you move into a posture more comfortably and safely. Sometimes this may involve gentle physical guidance, but we'll always respect your preferences. Please let us know if you're not comfortable with hands-on adjustments.
Yoga is not a competition: You won't master every posture, and no one expects you to! Listen to your body and only move as far as feels comfortable, never forcing yourself beyond your limits. Don't worry about what everyone else is doing; focus on yourself. This is one of the reasons we don't use mirrors in our studio — so you can connect more deeply with your body without becoming distracted by your reflection.
Good sore VS Bad sore: Your body may experience movements and stretches that feel unfamiliar, and you might notice some mild muscular soreness the following day, particularly if you're new to yoga. This can be a normal response to unfamiliar physical activity. However, sharp pain, joint pain, worsening discomfort or pain associated with an existing injury is not something to push through. Learn to recognise the difference, listen to your body and back off whenever something doesn't feel right. We definitely don't want “bad sore”, EVER!
Be prepared to move and do a series of sequences: Depending on the type of class and who's attending, your class may begin standing, seated or lying down. Some classes move more quickly through the asanas (postures), while others hold poses for longer. The most important thing is to listen to your body, as almost every posture has a variety of modifications and alternatives.
Props will most likely be used: In many of our classes, we use props ranging from blocks, straps and bolsters to foam rollers, balls, the barre and the wall. These tools help students adapt postures, explore comfortable alignment and build confidence in their practice. Props are particularly useful for people with limited mobility, reduced range of movement or conditions such as fibromyalgia or arthritis, which may make certain movements more challenging. Using props in no way diminishes your practice — quite the opposite! Props can help liberate the body and allow you to explore the fullest comfortable expression of a posture.
Not all yoga is for everybody: But every BODY is for yoga! You just have to find the style that suits your body, mind and needs. If you're just starting out, we recommend trying a beginners' class, Hatha (slow and gentle), Fusion (moving stretches) or Yin (passive). As your practice develops, advanced Hatha and Vinyasa may be your next steps. Beyond that, our technique workshops offer opportunities to explore more advanced asanas (postures).
Hydrate, hydrate, hydrate: But preferably not with coffee! We recommend drinking water rather than relying on stimulants or excessive caffeine before class. Bring your water bottle and feel free to take sips between poses whenever you need to.
You can relax in Balasana (Child's Pose) or Savasana (Corpse Pose): Balasana and Savasana are two of our favourite poses, and you're encouraged to rest in either whenever you're tired, uncomfortable or simply want to decompress during class. If either posture doesn't suit your body, your instructor can suggest a comfortable alternative. Balasana and Savasana are the bee's knees!
Get used to Namaste: Expect to hear “Namaste”, especially before or after a class. It's a traditional greeting and expression of respect, often accompanied by bringing the palms together at the heart and gently bowing. In yoga classes, it's commonly used as a gesture of gratitude and connection between instructor and students. You may also encounter it during meditation or moments of personal reflection.
Yoga is always there: The worldwide yoga community is an amazing one. Yoga brings people together across cultures and backgrounds, and you'll find welcoming yoga communities in many places. Whether you love your first class or aren't quite sure if you want to do it again, remember that yoga will still be there for you. Perhaps you'll practise occasionally, perhaps you'll develop a regular routine, or perhaps you'll decide yoga simply isn't your thing — and that's okay too! We can't all love everything, so don't beat yourself up because you think you *should* enjoy yoga.
If you're a beginner, have patience with yourself. It may take a few classes for your body to become comfortable with the postures, and you'll gradually become familiar with the names of the main asanas as you attend. Our instructors are experienced in teaching students of different abilities, so don't be shy — embrace the opportunity for a new experience!
WHAT TO WEAR
- Comfortable & stretchy clothing to move in.
- We suggest layering for when we warm up; most people wear leggings or shorts.
- On top, a supportive sports/crop bra and a light form-fitting top.
- If your top is loose, tuck it into your leggings or shorts so that it doesn’t billow out as you move through the different poses.
- No shoes, as yoga is performed barefoot.
WHAT TO BRING
- Water.
- Blanket & towel.
- Mat & strap (if you don’t have a mat & strap, you can use ours).
- OR you can buy one of our mats and other yoga gear such as: blocks, straps, sticky socks and unique VaVa Yoga t-shirts.
CLASS ETIQUETTE
If this is your very first time at the VaVa Studio, arrive 15 - 20 minutes early. This will give us time to welcome you and complete your registration and give you plenty of time to get a two-minute tour, put your things away and set yourself up in the studio.
There are no shoes allowed on the black yoga studio floor, so remove your shoes as soon as you enter the studio.
There are cubes provided for you to store your stuff (bags, shoes, jackets etc). You will be practising yoga barefoot and we don’t encourage socks but if you do want to wear socks, we advise you to use ‘sticky socks’ (we sell these too).
If you're brand new to yoga, you will be placed in the most appropriate spot in the room, which is usually close to the instructor so they can keep an eye on you making sure you're okay.
Bring a yoga mat, a small towel, water and a blanket (for Savasana). If you don’t have a mat, you can use one of the studio mats. We also have filtered water free for you to fill up your water bottle or grab one of the studio’s water glasses.
Talk to the instructor before class if you have any problems or injuries. This way we can cue specific modifications for you during class.
If you arrive late, please enter the yoga room as quietly as possible and set your intentions in Namaste, slow the breath and settle the mind before joining the session. It's important to decompress before starting the class.
If the class is bigger than 8 then we set the mats down as place markers. If you have your own mat, please replace the existing mat with your own.
Leave all your things (bags, keys, shoes, phones etc.) in the client cubes and bring only what you need to the yoga room (mat, towel, water, blanket).
Leave your cellphones in your cube on silent.
Please do not leave during Savasana. If you need to leave early, please let the instructor know and leave before Savasana.
Mats get dirty and we need to remove dirt, sweat and bacteria. You really don’t want to share your mat with others, so a clean cloth and a spray bottle of diluted tea tree essential oil are supplied for you to clean your mat (or ours) after every practice. This is why we encourage you to have your own mat, as it is your yoga shrine and you want to respect it and keep it cleansed.
There are no shoes allowed on the black yoga studio floor, so remove your shoes as soon as you enter the studio.
There are cubes provided for you to store your stuff (bags, shoes, jackets etc). You will be practising yoga barefoot and we don’t encourage socks but if you do want to wear socks, we advise you to use ‘sticky socks’ (we sell these too).
If you're brand new to yoga, you will be placed in the most appropriate spot in the room, which is usually close to the instructor so they can keep an eye on you making sure you're okay.
Bring a yoga mat, a small towel, water and a blanket (for Savasana). If you don’t have a mat, you can use one of the studio mats. We also have filtered water free for you to fill up your water bottle or grab one of the studio’s water glasses.
Talk to the instructor before class if you have any problems or injuries. This way we can cue specific modifications for you during class.
If you arrive late, please enter the yoga room as quietly as possible and set your intentions in Namaste, slow the breath and settle the mind before joining the session. It's important to decompress before starting the class.
If the class is bigger than 8 then we set the mats down as place markers. If you have your own mat, please replace the existing mat with your own.
Leave all your things (bags, keys, shoes, phones etc.) in the client cubes and bring only what you need to the yoga room (mat, towel, water, blanket).
Leave your cellphones in your cube on silent.
Please do not leave during Savasana. If you need to leave early, please let the instructor know and leave before Savasana.
Mats get dirty and we need to remove dirt, sweat and bacteria. You really don’t want to share your mat with others, so a clean cloth and a spray bottle of diluted tea tree essential oil are supplied for you to clean your mat (or ours) after every practice. This is why we encourage you to have your own mat, as it is your yoga shrine and you want to respect it and keep it cleansed.
CHILDREN AND YOGA
While we encourage children to practise, we don’t have specific classes for children. Consequently, the minimum age to practise is 14 and if the child is with a parent or guardian, then 10 years old is the youngest.
VaVa policy on bringing children with you to class. If your child is 10 or older and doesn’t join the parent in a class, they can sit quietly on the sofas with a book or iPad. It is important to remember they are to remain quiet and not disrupt the class you are attending. Please understand we do not offer babysitting services and our team are not responsible for the safety of your child. They can certainly lie quietly with you in Savasana, as we have seen this having a calming effect on a number of children.
VaVa policy on bringing children with you to class. If your child is 10 or older and doesn’t join the parent in a class, they can sit quietly on the sofas with a book or iPad. It is important to remember they are to remain quiet and not disrupt the class you are attending. Please understand we do not offer babysitting services and our team are not responsible for the safety of your child. They can certainly lie quietly with you in Savasana, as we have seen this having a calming effect on a number of children.
WHAT HAPPENS AFTER THE CLASS?
That's up to you! You can stay to relax, change, or chat with other members of the studio. Some students take the opportunity to book their next class.
REMEMBER:
- Yoga is for everyone.
- Listen to your body and respect your limits.
- Don't compare yourself to anyone else.
- Enjoy the process and experience.
BENEFITS OF YOGA
Regular yoga practice can help reduce stress, improve your mood and support emotional wellbeing.
Improves flexibility & balance.
Relieves stress and anxiety.
Relieves aches and pains.
Improves posture.
Aids in weight loss.
Builds & strengthens muscles.
Lowers blood pressure.
Improves bone health.
Relieves headaches.
Improves sleep.
