New Students

Welcome to yoga!

One of the best ways to start is with our Yoga Basics Workshop.  Join the mailing list to receive our latest updates including information on upcoming workshops including Yoga Basics.


As a new student, you may be checking out a number of yoga studios and instructors in the Sacramento area. Here are a couple of tips when looking to join a class or studio.

  1. Safety. Of course, safety is #1! So look for a teacher who focuses on safety and comfort. You do not want to leave your first yoga class injured! And in order to receive the most benefit from yoga, you want an instructor who can help you be comfortable in the postures. It is okay to feel a good stretch, even a deep stretch, but you do not want to feel pain.
  2. Modifications. If you have a particular medical or physical condition (or you simply feel stiff and inflexible), be sure the teacher is able to help you find modifications to the asanas (postures) that will help you to be both safe and comfortable in the pose. (Refer to #1, above!)
  3. Personality/teaching style.  Yoga instructors come in all shapes, sizes and personality types, and set the tone/mood for the class. Ideally, you want a teacher with whom you can resonate with. At a minimum, it should be someone who feels approachable to you.

Taking care of yourself in class

Balasana (child's pose): a common resting posture; modifications may be needed to allow maximum comfort in the pose.

Balasana (child’s pose): a common resting posture; modifications may be needed to allow maximum comfort in the pose.

Most instructors will encourage you to listen to your own body and take care of yourself in class. If something just doesn’t feel right, or you are in pain or dizzy, do not wait for the instructor to lead the entire class out of the pose. You should always feel free to gently take yourself out of the posture and return to a resting pose at any time. The practice of yoga is for you.

What is RYT? RYT-200, E-RYT, etc.?

The RYT designation was created by the Yoga Alliance. As yoga began to gain popularity in the late 1990s, leaders in the wider yoga community began to come together to discuss the viability of creating “standards” for yoga teachers and teacher training programs. Gyandev McCord of Ananda Yoga was one of the original collaborators in the effort. You can read more about the history of the Yoga Alliance here.

RYT means “Registered Yoga Teacher,” that is, registered with the Yoga Alliance. Most yoga teacher training programs (nationally and internationally) are registered with the Yoga Alliance. Initially, most new teachers complete a 200-hour training and gain the designation of RYT-200. Some go on for further training (RYT-500) and some are designated as “experienced” after logging a certain number of teaching hours (E-RYT).

Types of yoga

There are a myriad of yoga styles. However, most fall into one of two broad/general categories: flow (sometimes called vinyasa or “power” yoga; “Ashtanga” as a style, also falls in this broad category) or traditional hatha/classical yoga. In vinyasa/flow, movement is coordinated with the breath and students move from one posture to the next in a fairly fluid pattern without much pausing in between the postures. Some studios offer “gentle” and/or beginner flow classes.

In traditional hatha yoga, students spend more time in each posture, and generally take a short rest in between poses. Instructors will typically take more time leading students into the asanas and will focus on proper alignment and use of the breath.

Although not advertised as “hot,” some studios do heat the room so you may want to call ahead of time if you are concerned about the temperature.

New students are always welcome at East Sac Yoga

At East Sac Yoga, you will find gentle, accessible Ananda Yoga (traditional hatha) for all body types and levels of experience. The instructors are adept at gently integrating new students into class. Occasionally, gentle sun salutations (flow) may be integrated into the class.

Should you choose to sample a class at East Sac Yoga, your first class is just $6.00. Please take a moment to review the items below before arriving.

  • Wear loose and comfortable clothing or stretchy pants.
  • Come with a fairly empty stomach. Do not eat a meal at least 1 ½ hours before a yoga class; a light snack is ok.
  • Yoga mats: we have loaner mats, but it is a good idea to buy your own mat after you’ve had a few classes.
  • Arriving about 10-15 minutes early is helpful to meet the instructor, sign-in and get acclimated.
  • Water is available but you can bring your own if you wish.
  • The room is kept at a comfortable temperature.
  • Please do not wear perfume or scents, as some students are sensitive.
  • Please complete the Intake/Release form (download link).