As a curious beginner, some time ago, I discovered that there actually are quite a few rules on how to behave in a yoga shala - even though it basically boils
down to use common sense and learn the yamas and niyamas, and thus in short:
• don't do asanas on a full stomach, or with a fever (or on full/new moon)
• be clean (you and your clothes & mat) and barefoot
• be on time, turn off your cell phone, and be quiet
• respect the teacher and your fellow students (do not disturb)
• respect your limits and focus on yourself, on your practice
• be happy, content, and share the flow of prana and benevolence
An here is the long version (for those of us who didn't quite grasp the short version):
Yoga schools (shalas) and instructors implement a set of guidelines so the students will get the most out of a yoga class or session and be comfortable and relaxed while learning how to do the different yoga poses. While rules of behavior differ slightly for every shala or teacher or there may be specific guidelines for a particular school, practitioners are expected to follow them in order to achieve a harmonious yoga experience, with care and consideration for yourself and others. Most of the 'rules' in various schools are of course common sense and not as extensively described as here, but even if it does not make any sense to you, you should still respect and follow the etiquette at hand. Self-awareness leads to attention to detail and to the respect for the space and people around you. Here are some basic guidelines in a yoga class (some specific only to Ashtanga Vinyasa Yoga classes).
* Traditionally there are no Mysore classes (Ashtanga self practice at your own pace and level of experience) on New and Full moon, or on Saturdays. Some Ashtanga shalas are strict on this point (usually all of those run by an authorized or certified teacher), while others are not as observant of the tradition, oftentimes still telling you to be extra careful at a full moon. Although there might be lots of reasons for not observing the moon days in a modern society, working hours etc., the rationale for following the tradition on this point is at least threefold: 1. You live closer to the rhythm of nature, living in more respectful harmony with it; 2. You foster a non-attachment attitude towards the daily practice; 3. You get a couple of extra resting days per month. When there is a full moon, most people feel more energetic or light-hearted - and the opposite way on a new moon - thus being more unbalanced, and more prone to injury, on the moon days. Scientifically, it might be more of a psychological thing, than physical (on humans), which however is not the same as saying that psychology is unreal or irrelevant. Moon days are listed at the following websites (with Universal Time i.e. Greenwich Mean Time, since the dates may vary in different parts of the world): http://www.universetoday....e-moon/moon-phases-2009/ ; http://www.ashtanga.com/html/moondays.html
* If you are sick, (have a fever or are sneezing/coughing excessively), or if you feel like you are moving in that direction, refrain from practice with others. Do some careful/shorter yoga practice by your own instead, that is if you are up for it. Rest, do extra nasal cleansing (e.g. jalaneti), drink fluids or eat some soup, get well and then return to your regular practice.
* Do not eat for two hours prior to and 30 minutes after your practice. Doing poses with a full stomach can make you feel uncomfortable and may even result to nausea, passing gas or vomiting. If you need to eat right before, keep the meal simple and tiny, a snack 30-60 minutes before class is usually not a problem, and a lot better than to come on to the mat starving. Don't come right to class exhausted from other exercise or work, and watch out for dehydration - eat something and take a nap before practice if you need to - to come rested, full of energy and relaxed is usually best, after a good night's sleep, a good bowel movement and a nice shower.
* Be perfume-free. Shower or bathe before class, or do it in the evening before going to bed. Strong fragrances, scented oils, or fragrant lotions can be very distracting for some people in the room. Yogasana is a much nicer experience when you don't stink - though "naturally clean" is the aroma of yoga; avoid bringing heavy scents and odors. Plus you might get more adjustments from the teacher if you smell clean. "[B]ahir shaucha [external purification]"... "involves washing the outer part of the body with red clay and water. By rubbing the body with clay, sweat and dirt are removed, and the body becomes soft and shiny" [Sri K. Pattabhi Jois (1962): Yoga Mala, p. 13, 3rd Ed. 2002]. If you are lacking red clay, at least clean your feet and armpits and whatnot, and also don't apply any hand or foot cream since that may make you slip on your mat. You might also want to think about not eating too much food containing e.g. onion and garlic.
• "It is traditional to practice yoga in conjunction with kriyā or cleansing routines. They include such processes as fasting, nasal cleansing, belly churning and colon purification. The kriyā help to purify the body and tend to make stretching easier. That is, as your muscles begin to eliminate toxins, they lose their harder, contracted quality. However, there is usually a corresponding drop in strength and energy as some of the good goes out with the bad. Do not over do it! The two aspects of accumulation and elimination need to be balanced in order to gain the full benefit from your system." (Matthew Sweeney (2002): "Astanga Yoga as It Is", p. 21, 3rd Ed., 2005)
* Wear appropriate clean, light and non-restrictive clothing. Keep your intimate parts fully contained in your shirt, shorts and underwear. Remove noisy jewelry like bangles and bells before class starts. Although not wearing a shirt will considerably increase the area of naked skin from where the sweat can evaporate directly into the air - thereby improving the heat-regulatory cooling effect and reducing the sweating - this might not be socially acceptable to every other student or teacher. It may also be tempting to 'wipe down' as soon as you begin to sweat, but learn to tolerate it and move through your postures with as little interruptions as possible - only wipe off excessive sweat that e.g. gets in your eyes or otherwise may cause you to slip on the mat.
* Use your own yoga mat and towel. As mentioned, the second Niyama observance is Shaucha: cleanliness of body & mind. Most shalas have loaning mats for beginners, and sell equipment and clothes to regulars. A towel service is more rare. Relatively new students doing Primary and Intermediate Series (Ashtanga Yoga) who often try hard to achieve new asanas tend to sweat a lot - especially men - and should use their own mats, which is of course more sanitary. More advanced students usually also sweat more than total beginners do. After practice spray and wipe it off with a cloth or towel - or wash it - and then hang up your mat to air dry. If it stays wet and rolled up, it's the perfect breeding ground for mold or bacteria. Not only is that disgusting, but it's also stinky, and nobody wants to smell that the next time you go to unroll it. Your mat should be washed/cleaned really well on a regular basis. How often depends on how much you sweat and stink. You wouldn't wear the same clothes over and over again, right? Good, so be sure to wash that rug too, often. While deep in a position with your nose to the mat, you will know when it doesn't smell like it should. Don't use yoga mat spray just to make your mat smell pretty. It may cover up the smell of your stinky mat, but it doesn't cover up the fact that your mat isn't really clean. If your mat is only lightly soiled, you can use a spray bottle, damp sponge or something to apply a solution of water, and a small amount of soap or disinfectant - whatever works best for you and your kind of mat. Rub/spray the soiled areas. Next wipe the mat with clean water. Finish by rubbing with a dry terry-cloth towel and hanging to air dry. Most yoga rugs/mats are machine washable and dry-able. If not, use a bathtub or a big enough open container, but note that a rubber mat (natural latex or synthetic material) will need time (several hours, or even a day or two) to fully dry out; it will be slippery if moisture is squeezed out of it during practice. Too much soap/detergent may have a similar effect once the sudation kicks in. Some added vineager or baking soda might also be helpful in cleaning your mat, rug and clothes. Most of the sweat is nothing but salty water, but there is also the fat and skin cells rubbed off to the mat/rug during practice.
* Be on time. There is nothing wrong about arriving early for yoga, please do. Especially in a led class. Some shalas are more strict than others. Lateness happens. But at least try arriving 5-10 minutes before the class is scheduled to start. This gives you time to get comfortable and become focused. Find a spot and gently unroll your yoga mat. It is best to leave the back of the room by the entrance available for those who may arrive after you. Sit quietly or lie back and relax. You may want to concentrate on following the inhalations and exhalation of your breath to help you release the cares of the day. If you do arrive late, don't enter a class more than 5 minutes late if it has already started. Wait for the next class or another day. The exception to this rule is the self-led (Ashtanga) Mysore-style class where everyone is doing their practice at their own pace. However, if you are late keep your practice within the scheduled limits - you may need to cut it short, to enter the finishing asanas and the savasana on time. Please do not snap your mat open and make a commotion. This is rude and disturbing to those who were on time and are already centering or doing asana.
* Leave your shoes/sandals/slippers/rollerblades outside the room. Usually by the entrance of the shala. Come on to the mat barefoot. If you have a tendency to cold feet, you may wear socks (and a blanket) during the relaxation. The asanas are always done barefoot.
* Turn off your mobile phone or other electronic devices that can disrupt the serenity of the room. Make a habit of turning your cell phone off as soon as you get to the yoga shala.
* Respect the space of other people in the class. Do not walk on other people's yoga Mats. Do not place your mat too close to another mat, and do not move someone else's mat. Work with other students in the classroom to maximize personal yoga space while still making enough room for everyone. When someone arrives late: Move over! Make room for them! In Mysore, your space is your own mat and right next to it is your neighbour's - sometimes you might be doing asana cramped up in a corner; it's an interesting experience. As a teacher you should be aware of the maximum number of students the locale can take, within the parameters of fire safety regulations and maximum safe occupancy figures, when signing up students for classes or workshops. As a rule of thumb every student will need at least 1.5-2 m² if a very crowded room is acceptable (possibly ca 1.3 m² in Mysore), while doubling that should be more than enough for any occasion, and for the teacher to move around. In a crowded room others may need to encroach on your space from time to time to execute a pose; this may call for increased mutual awareness of mat neighbours.
* In Mysore style classes the opening mantra may be done together (aloud) in some shalas, usually half an hour into the scheduled time. In other shalas, both the mantras are done individually (and rather silently) or not at all (your choice). In any case, do not chant the mantra out loud on your own, with others practising around you, even though an initial OM-sound might be OK, to get the airway-clearing vibration. Keep it low-key.
* Respect the Teacher. When you enter a yoga class, you sign on to respect the teacher for the next couple of hours. You may discover halfway through the class that you don't care for this teacher, style, or hour of the day. But you still should continue with the class, and follow the teacher's instructions - unless you really should not, because of pain or if it goes against your own safety and health - take your rest (Savasana), and chalk it up to experience. In a led class allow the teacher to time the asana. Do not start on your own, and keep up with the pace. Please do not assist other practitioners, unless specifically asked for.
* In Mysore India there is a standard format that everyone is required to follow when arriving to practice at the Ashtanga Yoga Research Institute. You begin by practicing the Primary series for the first week, Intermediate series the second week and so on, up to the point at which Guruji and Sharath have taken you during your previous visits. No matter how advanced your practice is with another teacher, do not assume you will be practicing your full sequence while in Mysore with Guruji and Sharath. Usually it will be quite the opposite. You have to pay your dues with return visits, and as you become accustomed to the stricter structure in Mysore, you will progress through the sequences as smoothly as your body will allow.
• In Mysore style classes when arriving at a new Yoga studio, no matter how advanced your practice or how advanced you think your practice is, you should practice the Primary sequence for your first day and possibly continue with it for the next few days. This gives your new teacher the opportunity to observe your practice and become familiar with your body. The teacher should then let you know what is appropriate regarding your sequence for the following sessions should you choose to continue to attend.
• It is best to be polite and respect the traditional format no matter which new country or teacher you are visiting, at least for your first few practices. Afterwards either you or your new teacher may decide to change it. A traditional teacher can usually tell whether your practice has been guided by another traditional teacher. A student who tends to stick with the standard sequence, practices in a relatively uninterrupted and non-distracted manner, and does not stop to ask a lot of questions has a traditional background.
• Or when in doubt, just ask the teacher (and reveal that you are not one of those strict traditionalists).
[See Matthew Sweeney, http://www.yogatemple.com/musings5.html]
* Do not ever accept adjustments that cause you any severe pain at all. Always let your teacher know if you are uncomfortable while receiving adjustment in the asana. Assisting a student should either be done to make the student feel more comfortable and secure in performing the asana, or to impart knowledge on how to do the asana right, towards where to strive with your body parts and which muscles to engage - with a better anatomical alignment, a smoother breathing and at a greatly reduced risk of injury. It should never be about helping a student push hard and extra deep into the asana. The student should be allowed to find his or her own space in the posture. "I find that assisting someone aggressively, i.e. pushing on them with a lot of weight, forcing their body somewhere it cannot go, forcing binding, pressing downward on limbs, twisting them further etc, are all assisting for the wrong reasons. If you are forcing a students hands together to bind what are you imparting? You are telling a student first of all that the goal is to get deeper, faster. 'I am not in the posture fully unless I am binding.' This creates a goal oriented practice and thus frustration as the student is now a bit less satisfied without the assist to get them where they cannot yet go. At some point you WILL injure someone by doing this"... "you have no idea what is truly going on in their body. Patiently waiting for the process of deepening and opening asana is a must for both teacher and student"... "if you are practicing and pushing hard you are most likely responding more to the energy of adrenaline release as opposed to endorphin release. Aggression and excitement vs. happiness and euphoria." [http://yoga4liberation.co...ention-and-adjustments/]
* If you are pregnant or you have health problems or injuries, inform your instructor. He or she will be able to tell the poses that you should avoid and the modified poses that you can do. If you are pregnant you should not begin Ashtanga Vinyāsa Yoga; there are special classes for pregnant women, and other styles of yoga that are more appropriate during pregnancy. It's very important that you inform the teacher of injuries, such as back pain, what kind of movement/poses that are somewhat painful or require caution and extra awareness, and don't accept any strong corrections in an asana if you feel any pain while doing so. Slow down the movement and listen to your body - only gentle corrections are beneficial to e.g. straighten out the spine (rather than to help push in the twist) in Marichyasana C and D, if you have these kinds of problems.
* Keep variations appropriate. Keep in mind the level of the class you are attending. If it is an advanced class and some of the poses are too hard, it is fine to take a more basic variation of the poses being taught. Usually the teacher will offer this option. If you are attending a basic class, stick to the basic versions of the poses so you don't confuse new students. The teacher will offer you the option to take a more advanced variation when appropriate. Don't bring your not-so-experienced friends to advanced and open level classes. Please be considerate of your friend and join him/her in a beginning or basic class.
* Pay attention and respect your limits, and acknowledge that your body and mind will feel different every day. You'll go farther faster if you take a loving attitude toward yourself and work from where you are, not from where you think you should be. Be honest and don't fall for the delusion that you have mastered the asana when the reality might be quite another story. The instructor will be able to teach you the proper way to do a pose and even suggest a modified one so you do not push yourself too hard; do what you can without straining or injuring yourself. Do not add, skip or deviate from the traditional sequence of yoga asanas (Ashtanga Yoga) unless acknowledged or requested by your teacher. If you do not know the sequence or if following the traditional method is not possible for you, either talk to your teacher or request guidance to find a more appropriate class/method for you. Listen to what your body tells you and practice at your own pace, following your own breath, which should be smooth and even like a gentle breeze and long waves rolling up and down on a beach. Your face and eyes should be soft and not strained. In Mysore class, please practice the Primary Series (Yoga Chikitsa) on your first day of practice. Also respect and follow the traditional method as taught by Sri K. Pattabhi Jois. Please do not take any new asana unless agreed upon with your teacher.
• Not being able to do all the postures quite right is a delicate subject in Ashtanga Yoga, since there will always be asanas right from the start of practice that an advanced student can do way better and more gracefully than a novice, starting with samasthiti and the sun salutations. 'Perfect alignment' is only a matter of perception and outward judgement. What should be cultivated is the sense of alignment and developing awareness and insight, focusing on your breath and accepting your present alignment as it is. Usually nobody is held back because one can not do the Parivrtta Parshvakonasana quite like it should be done (twisting enough to reach down to the floor outside of opposing knee while keeping a relaxed deep breathing and your spine straight, long and twisting), or for not being able to keep your balance perfectly in Utthita Hasta Padangusthasana and Utthita Parsvasahita, or not being able to bind the foot behind your back in Ardha Baddha Padmottanasana. Where most beginners really begin to have problems with alignment is in Tirieng Mukha Eka Pada Paschimottanasana (not being able to sit straight up without propping one of the buttocks), not to mention the Janu Sirsasana C (twisting your foot in ways that really can hurt your knee), not binding hands in Marichyasana C and D while keeping both buttocks to the floor, and not being able to keep feet off the floor between Navasanas and in Bhuja Pidasana, and so on. For most people it takes years of practice before getting all of these things right, if ever - there are really only tendencies of good/bad alignment. Some may never be able to learn how to get the feet off the floor and start 'floating' in the vinyāsa. Above all, you should respect your body and any signals of acute pain - no matter how your performance of the asanas looks like; just do the pose to the best of your ability and if you can't quite get there so what, one day you will, and if not in this life time maybe in the next... Common sense should tell you that as long as your breathing is fine and you don't hurt yourself, there is nothing wrong in trying new asanas. And traditionally, it's up to the teacher.
* Be quiet. Silence is important in a yoga session. Help maintain the serenity of the room by keeping your voice down. It can be distracting to others to have an extended or loud conversation. Keep questions brief but do ask questions if you have them. Everyone will learn with you. The use of grunts and moans to accomplish posture, or as a self motivator is inappropriate. By engaging your bandhas you should also be able to refrain from loud scentless wind-relieving - whether burping or farting - and as always it is best to leave the room if you have any particularly bad gas and need to expel it. Maybe do a Pavanamukhtanasana before leaving home, or simply use the toilet and empty the rectum as needed. Mike Myers once was thrown out of class because he could not refrain from laughing when another student (loudly) let his flatulence rip repeatedly. If you have gas all the time, then you need to look at what you are eating and alter it. Also, what you eat comes out of you not only in "sound" but in sweat - and odor.
* Resist watching, or talking to, other students during their practice. First of all there are nine different dristhis (gazing points) in Ashtanga Yoga to focus your attention, besides and foremost your breath and the asana you're doing. Second, it's rude and it only encourages comparisons, and it will only be distracting and make you envious of those who are doing more advanced asanas than yourself. Abandon the competitive mind set. Yoga is absolutely non-competitive; not even competing with yourself. It's about developing your physical, psychological, and spiritual potential - not by pushing, but by following instruction and letting things occur - being content with where you are at the moment. There will always be different levels of physical flexibility and strength when a group assembles for a yoga class. Doing your practice is about being aware of what is happening on your own yoga mat, and your own personal flexibility, strength, and focus - as well as your weaknesses and limitations. You cannot be focusing inwardly when you are focusing outwardly on others. Asana, breath and dristhi help to turn your attention to what is happening in your body and mind. Just keep at it - "practice and all is coming!"
• Consider the old fable by Aisopos (Greek from the 5th century BC), "The Tortoise and the Hare". You will get further ahead in your practice by adopting the slow, gentle and focused attitude of the turtle, rather than that of the fast-running hare. In the story of Aisopos, the hare stopped half-way to rest. In Ashtanga yoga, someone too eager to get ahead in the asana sequence will sooner or later have to rest - probably because of aching muscles etc, or self-induced injury. In yoga, on the other hand, there is no finish line. It's not a race.
• In yoga philosophy there are six [or more, as in the Yoga Sutras of Patanjali] major enemies (poisons/obstacles) to the yogi's spiritual development, disrupting the mind; those are: kama (desire), krodha (anger), moha (delusion), lobha (greed), mada (envy), matsarya (sloth/laziness), and they are all symptoms of an unsatisfied heart, a life characterized by suffering or discontent. [This is not counting e.g. physical disease, doubt, and carelessness/indifference etc. -- for a Christian Catholic the morality of these obstacles would roughly correspond to the seven deadly sins.]
• "Dristi is often defined as "looking place" but literally means "perception". By keeping the gaze to the traditional dristi, pratyahara or withdrawal of the mind from external judgement is cultivated. Eventually a new perception takes place. As the third component of the tristhanam, the mind aspect, the dristi are sometimes considered less important and left aside for too long. Stay in contact with the here and now of bodily awareness, rather than constantly looking (and judging) on the outside. The tendency to look around at other individuals practicing nearby should be avoided. Keep your consciousness within the field of your body and this inner awareness will unfold." (Matthew Sweeney (2002): "Astanga Yoga as It Is", p. 12, 3rd Ed., 2005)
* Of course, lots of yogis/yoginis have desirable beautiful bodies in good shape and seem to be perfectly lovely people that one probably wouldn't mind going on a date with, but at least leave the flirting until after class if you are having sensations of kama (desire/lust) during class, and always be polite and well-behaved if you're pursuing this kind of (possibly) inappropriate breach against the brachmacharya rule (chastity and self-restraint, fourth Yama abstention), and do not ruin the day for a fellow yogi/yogini, by misbehaving like Ogden, "The Inappropriate Yoga Guy". Yoga is a spiritual practice, aimed at mindfulness in the here and now, in deeds, thought and speech. It might be easier for you to focus on your own practice, if you sometimes practise alone. And then try to bring that level of concentration to class. When students choose to pursue friendships (or other relationships) outside of yoga class, it should rather be done outside of the studio, such as arranging to meet somewhere else; or at least not during practice. And the brahmacharya way of pursuing friendship or intimate relationships is of course by having the best interests of both parties at hand - as opposed to using others for ones own short-sighted gain, e.g. flirting with someone just to get laid, instead of getting to know the person and build on a mutual beneficial connection.
* Be tolerant and patient. Yoga is not football but if your neighbour falls out of sirsasana he can take you out just the same. Remember, if somebody crashes into you, it's an accident. It's not fun for them either and they are probably embarrassed so don't make things worse by getting mad. And be kind and loving to yourself by accepting where you are (the second Niyama observance is Santosha: satisfaction with what one has). "Do what you can, with what you have, with where you are".
* Don't drink a lot of fluid right before, during or immediately after the yoga practice. If you get dizzy or light-headed and feel a lack of energy setting in, some water and a short rest may be of help to regain your strength. Other classes/traditions than Ashtanga Vinyāsa Yoga may have other rules on drinking. Usually it's not a good idea to keep your beverage directly by the mat. Some may sweat as much as a couple of litres or more during practice - so it's important to replenish that lost fluid.
* Take a break when you need to. It is fine to leave class for a few minutes to go to the bathroom: There is no need to ask the teacher's permission. But please avoid doing so, if possible, when the class is listening to the teacher, in meditation, prayer, or 'savasana' (relaxation).
* If you feel emotionally upset during or after a yoga session (joy, sadness, irritation, etc.) then accept the feelings and bid them welcome. If this feels difficult, you are welcome to speak to your teacher about it.
* Take the time afterwards to think about what you did in the practice, so you can retain what you learned. Review the poses you practised, and note any instructions that particularly made sense. Even if you remember just one thing from each class, you'll soon have a lot of information that can deepen your own personal practice. Some find it helpful to keep a practice diary.
* Do not ever skip "taking rest" (i.e. attempting Savasana, Corpse pose). The final deep relaxation pose after every class is very important so do not leave the room without doing it. Don't plan to leave class early. If you must, tell the teacher in advance and at least take a 5 minute short Savasana before you quietly go. [As a beginner though, it is not truly Savasana as much as "taking rest" that is practiced. The real Savasana is only done by advanced students who are intimately familiar with the practice of pranayama.]
* Clean up your sweat. Put away your toys. When you vacate your spot on the floor try to leave it better than or as good as you found it. That means you should mop up with your towel and put those blocks and straps back where they came from.
Yoga Class Etiquette aims to promote harmony and to make every session as relaxed and as enjoyable as possible. The guidelines are also important to ensure that everyone in the class will be comfortable. Keep these in mind and have a nice yoga session with the qualities of happiness, compassion, awareness and respect.
Collected etiquette rules from different sites, like (and many others):
http://www.abc-of-yoga.co...yoga-class-etiquette.asp
www.yogajournal.com/ogden
http://yoga.about.com/u/u...oga/etiquetteanswers.htm
• don't do asanas on a full stomach, or with a fever (or on full/new moon)
• be clean (you and your clothes & mat) and barefoot
• be on time, turn off your cell phone, and be quiet
• respect the teacher and your fellow students (do not disturb)
• respect your limits and focus on yourself, on your practice
• be happy, content, and share the flow of prana and benevolence
An here is the long version (for those of us who didn't quite grasp the short version):
Yoga schools (shalas) and instructors implement a set of guidelines so the students will get the most out of a yoga class or session and be comfortable and relaxed while learning how to do the different yoga poses. While rules of behavior differ slightly for every shala or teacher or there may be specific guidelines for a particular school, practitioners are expected to follow them in order to achieve a harmonious yoga experience, with care and consideration for yourself and others. Most of the 'rules' in various schools are of course common sense and not as extensively described as here, but even if it does not make any sense to you, you should still respect and follow the etiquette at hand. Self-awareness leads to attention to detail and to the respect for the space and people around you. Here are some basic guidelines in a yoga class (some specific only to Ashtanga Vinyasa Yoga classes).
* Traditionally there are no Mysore classes (Ashtanga self practice at your own pace and level of experience) on New and Full moon, or on Saturdays. Some Ashtanga shalas are strict on this point (usually all of those run by an authorized or certified teacher), while others are not as observant of the tradition, oftentimes still telling you to be extra careful at a full moon. Although there might be lots of reasons for not observing the moon days in a modern society, working hours etc., the rationale for following the tradition on this point is at least threefold: 1. You live closer to the rhythm of nature, living in more respectful harmony with it; 2. You foster a non-attachment attitude towards the daily practice; 3. You get a couple of extra resting days per month. When there is a full moon, most people feel more energetic or light-hearted - and the opposite way on a new moon - thus being more unbalanced, and more prone to injury, on the moon days. Scientifically, it might be more of a psychological thing, than physical (on humans), which however is not the same as saying that psychology is unreal or irrelevant. Moon days are listed at the following websites (with Universal Time i.e. Greenwich Mean Time, since the dates may vary in different parts of the world): http://www.universetoday....e-moon/moon-phases-2009/ ; http://www.ashtanga.com/html/moondays.html
* If you are sick, (have a fever or are sneezing/coughing excessively), or if you feel like you are moving in that direction, refrain from practice with others. Do some careful/shorter yoga practice by your own instead, that is if you are up for it. Rest, do extra nasal cleansing (e.g. jalaneti), drink fluids or eat some soup, get well and then return to your regular practice.
* Do not eat for two hours prior to and 30 minutes after your practice. Doing poses with a full stomach can make you feel uncomfortable and may even result to nausea, passing gas or vomiting. If you need to eat right before, keep the meal simple and tiny, a snack 30-60 minutes before class is usually not a problem, and a lot better than to come on to the mat starving. Don't come right to class exhausted from other exercise or work, and watch out for dehydration - eat something and take a nap before practice if you need to - to come rested, full of energy and relaxed is usually best, after a good night's sleep, a good bowel movement and a nice shower.
* Be perfume-free. Shower or bathe before class, or do it in the evening before going to bed. Strong fragrances, scented oils, or fragrant lotions can be very distracting for some people in the room. Yogasana is a much nicer experience when you don't stink - though "naturally clean" is the aroma of yoga; avoid bringing heavy scents and odors. Plus you might get more adjustments from the teacher if you smell clean. "[B]ahir shaucha [external purification]"... "involves washing the outer part of the body with red clay and water. By rubbing the body with clay, sweat and dirt are removed, and the body becomes soft and shiny" [Sri K. Pattabhi Jois (1962): Yoga Mala, p. 13, 3rd Ed. 2002]. If you are lacking red clay, at least clean your feet and armpits and whatnot, and also don't apply any hand or foot cream since that may make you slip on your mat. You might also want to think about not eating too much food containing e.g. onion and garlic.
• "It is traditional to practice yoga in conjunction with kriyā or cleansing routines. They include such processes as fasting, nasal cleansing, belly churning and colon purification. The kriyā help to purify the body and tend to make stretching easier. That is, as your muscles begin to eliminate toxins, they lose their harder, contracted quality. However, there is usually a corresponding drop in strength and energy as some of the good goes out with the bad. Do not over do it! The two aspects of accumulation and elimination need to be balanced in order to gain the full benefit from your system." (Matthew Sweeney (2002): "Astanga Yoga as It Is", p. 21, 3rd Ed., 2005)
* Wear appropriate clean, light and non-restrictive clothing. Keep your intimate parts fully contained in your shirt, shorts and underwear. Remove noisy jewelry like bangles and bells before class starts. Although not wearing a shirt will considerably increase the area of naked skin from where the sweat can evaporate directly into the air - thereby improving the heat-regulatory cooling effect and reducing the sweating - this might not be socially acceptable to every other student or teacher. It may also be tempting to 'wipe down' as soon as you begin to sweat, but learn to tolerate it and move through your postures with as little interruptions as possible - only wipe off excessive sweat that e.g. gets in your eyes or otherwise may cause you to slip on the mat.
* Use your own yoga mat and towel. As mentioned, the second Niyama observance is Shaucha: cleanliness of body & mind. Most shalas have loaning mats for beginners, and sell equipment and clothes to regulars. A towel service is more rare. Relatively new students doing Primary and Intermediate Series (Ashtanga Yoga) who often try hard to achieve new asanas tend to sweat a lot - especially men - and should use their own mats, which is of course more sanitary. More advanced students usually also sweat more than total beginners do. After practice spray and wipe it off with a cloth or towel - or wash it - and then hang up your mat to air dry. If it stays wet and rolled up, it's the perfect breeding ground for mold or bacteria. Not only is that disgusting, but it's also stinky, and nobody wants to smell that the next time you go to unroll it. Your mat should be washed/cleaned really well on a regular basis. How often depends on how much you sweat and stink. You wouldn't wear the same clothes over and over again, right? Good, so be sure to wash that rug too, often. While deep in a position with your nose to the mat, you will know when it doesn't smell like it should. Don't use yoga mat spray just to make your mat smell pretty. It may cover up the smell of your stinky mat, but it doesn't cover up the fact that your mat isn't really clean. If your mat is only lightly soiled, you can use a spray bottle, damp sponge or something to apply a solution of water, and a small amount of soap or disinfectant - whatever works best for you and your kind of mat. Rub/spray the soiled areas. Next wipe the mat with clean water. Finish by rubbing with a dry terry-cloth towel and hanging to air dry. Most yoga rugs/mats are machine washable and dry-able. If not, use a bathtub or a big enough open container, but note that a rubber mat (natural latex or synthetic material) will need time (several hours, or even a day or two) to fully dry out; it will be slippery if moisture is squeezed out of it during practice. Too much soap/detergent may have a similar effect once the sudation kicks in. Some added vineager or baking soda might also be helpful in cleaning your mat, rug and clothes. Most of the sweat is nothing but salty water, but there is also the fat and skin cells rubbed off to the mat/rug during practice.
* Be on time. There is nothing wrong about arriving early for yoga, please do. Especially in a led class. Some shalas are more strict than others. Lateness happens. But at least try arriving 5-10 minutes before the class is scheduled to start. This gives you time to get comfortable and become focused. Find a spot and gently unroll your yoga mat. It is best to leave the back of the room by the entrance available for those who may arrive after you. Sit quietly or lie back and relax. You may want to concentrate on following the inhalations and exhalation of your breath to help you release the cares of the day. If you do arrive late, don't enter a class more than 5 minutes late if it has already started. Wait for the next class or another day. The exception to this rule is the self-led (Ashtanga) Mysore-style class where everyone is doing their practice at their own pace. However, if you are late keep your practice within the scheduled limits - you may need to cut it short, to enter the finishing asanas and the savasana on time. Please do not snap your mat open and make a commotion. This is rude and disturbing to those who were on time and are already centering or doing asana.
* Leave your shoes/sandals/slippers/rollerblades outside the room. Usually by the entrance of the shala. Come on to the mat barefoot. If you have a tendency to cold feet, you may wear socks (and a blanket) during the relaxation. The asanas are always done barefoot.
* Turn off your mobile phone or other electronic devices that can disrupt the serenity of the room. Make a habit of turning your cell phone off as soon as you get to the yoga shala.
* Respect the space of other people in the class. Do not walk on other people's yoga Mats. Do not place your mat too close to another mat, and do not move someone else's mat. Work with other students in the classroom to maximize personal yoga space while still making enough room for everyone. When someone arrives late: Move over! Make room for them! In Mysore, your space is your own mat and right next to it is your neighbour's - sometimes you might be doing asana cramped up in a corner; it's an interesting experience. As a teacher you should be aware of the maximum number of students the locale can take, within the parameters of fire safety regulations and maximum safe occupancy figures, when signing up students for classes or workshops. As a rule of thumb every student will need at least 1.5-2 m² if a very crowded room is acceptable (possibly ca 1.3 m² in Mysore), while doubling that should be more than enough for any occasion, and for the teacher to move around. In a crowded room others may need to encroach on your space from time to time to execute a pose; this may call for increased mutual awareness of mat neighbours.
* In Mysore style classes the opening mantra may be done together (aloud) in some shalas, usually half an hour into the scheduled time. In other shalas, both the mantras are done individually (and rather silently) or not at all (your choice). In any case, do not chant the mantra out loud on your own, with others practising around you, even though an initial OM-sound might be OK, to get the airway-clearing vibration. Keep it low-key.
* Respect the Teacher. When you enter a yoga class, you sign on to respect the teacher for the next couple of hours. You may discover halfway through the class that you don't care for this teacher, style, or hour of the day. But you still should continue with the class, and follow the teacher's instructions - unless you really should not, because of pain or if it goes against your own safety and health - take your rest (Savasana), and chalk it up to experience. In a led class allow the teacher to time the asana. Do not start on your own, and keep up with the pace. Please do not assist other practitioners, unless specifically asked for.
* In Mysore India there is a standard format that everyone is required to follow when arriving to practice at the Ashtanga Yoga Research Institute. You begin by practicing the Primary series for the first week, Intermediate series the second week and so on, up to the point at which Guruji and Sharath have taken you during your previous visits. No matter how advanced your practice is with another teacher, do not assume you will be practicing your full sequence while in Mysore with Guruji and Sharath. Usually it will be quite the opposite. You have to pay your dues with return visits, and as you become accustomed to the stricter structure in Mysore, you will progress through the sequences as smoothly as your body will allow.
• In Mysore style classes when arriving at a new Yoga studio, no matter how advanced your practice or how advanced you think your practice is, you should practice the Primary sequence for your first day and possibly continue with it for the next few days. This gives your new teacher the opportunity to observe your practice and become familiar with your body. The teacher should then let you know what is appropriate regarding your sequence for the following sessions should you choose to continue to attend.
• It is best to be polite and respect the traditional format no matter which new country or teacher you are visiting, at least for your first few practices. Afterwards either you or your new teacher may decide to change it. A traditional teacher can usually tell whether your practice has been guided by another traditional teacher. A student who tends to stick with the standard sequence, practices in a relatively uninterrupted and non-distracted manner, and does not stop to ask a lot of questions has a traditional background.
• Or when in doubt, just ask the teacher (and reveal that you are not one of those strict traditionalists).
[See Matthew Sweeney, http://www.yogatemple.com/musings5.html]
* Do not ever accept adjustments that cause you any severe pain at all. Always let your teacher know if you are uncomfortable while receiving adjustment in the asana. Assisting a student should either be done to make the student feel more comfortable and secure in performing the asana, or to impart knowledge on how to do the asana right, towards where to strive with your body parts and which muscles to engage - with a better anatomical alignment, a smoother breathing and at a greatly reduced risk of injury. It should never be about helping a student push hard and extra deep into the asana. The student should be allowed to find his or her own space in the posture. "I find that assisting someone aggressively, i.e. pushing on them with a lot of weight, forcing their body somewhere it cannot go, forcing binding, pressing downward on limbs, twisting them further etc, are all assisting for the wrong reasons. If you are forcing a students hands together to bind what are you imparting? You are telling a student first of all that the goal is to get deeper, faster. 'I am not in the posture fully unless I am binding.' This creates a goal oriented practice and thus frustration as the student is now a bit less satisfied without the assist to get them where they cannot yet go. At some point you WILL injure someone by doing this"... "you have no idea what is truly going on in their body. Patiently waiting for the process of deepening and opening asana is a must for both teacher and student"... "if you are practicing and pushing hard you are most likely responding more to the energy of adrenaline release as opposed to endorphin release. Aggression and excitement vs. happiness and euphoria." [http://yoga4liberation.co...ention-and-adjustments/]
* If you are pregnant or you have health problems or injuries, inform your instructor. He or she will be able to tell the poses that you should avoid and the modified poses that you can do. If you are pregnant you should not begin Ashtanga Vinyāsa Yoga; there are special classes for pregnant women, and other styles of yoga that are more appropriate during pregnancy. It's very important that you inform the teacher of injuries, such as back pain, what kind of movement/poses that are somewhat painful or require caution and extra awareness, and don't accept any strong corrections in an asana if you feel any pain while doing so. Slow down the movement and listen to your body - only gentle corrections are beneficial to e.g. straighten out the spine (rather than to help push in the twist) in Marichyasana C and D, if you have these kinds of problems.
* Keep variations appropriate. Keep in mind the level of the class you are attending. If it is an advanced class and some of the poses are too hard, it is fine to take a more basic variation of the poses being taught. Usually the teacher will offer this option. If you are attending a basic class, stick to the basic versions of the poses so you don't confuse new students. The teacher will offer you the option to take a more advanced variation when appropriate. Don't bring your not-so-experienced friends to advanced and open level classes. Please be considerate of your friend and join him/her in a beginning or basic class.
* Pay attention and respect your limits, and acknowledge that your body and mind will feel different every day. You'll go farther faster if you take a loving attitude toward yourself and work from where you are, not from where you think you should be. Be honest and don't fall for the delusion that you have mastered the asana when the reality might be quite another story. The instructor will be able to teach you the proper way to do a pose and even suggest a modified one so you do not push yourself too hard; do what you can without straining or injuring yourself. Do not add, skip or deviate from the traditional sequence of yoga asanas (Ashtanga Yoga) unless acknowledged or requested by your teacher. If you do not know the sequence or if following the traditional method is not possible for you, either talk to your teacher or request guidance to find a more appropriate class/method for you. Listen to what your body tells you and practice at your own pace, following your own breath, which should be smooth and even like a gentle breeze and long waves rolling up and down on a beach. Your face and eyes should be soft and not strained. In Mysore class, please practice the Primary Series (Yoga Chikitsa) on your first day of practice. Also respect and follow the traditional method as taught by Sri K. Pattabhi Jois. Please do not take any new asana unless agreed upon with your teacher.
• Not being able to do all the postures quite right is a delicate subject in Ashtanga Yoga, since there will always be asanas right from the start of practice that an advanced student can do way better and more gracefully than a novice, starting with samasthiti and the sun salutations. 'Perfect alignment' is only a matter of perception and outward judgement. What should be cultivated is the sense of alignment and developing awareness and insight, focusing on your breath and accepting your present alignment as it is. Usually nobody is held back because one can not do the Parivrtta Parshvakonasana quite like it should be done (twisting enough to reach down to the floor outside of opposing knee while keeping a relaxed deep breathing and your spine straight, long and twisting), or for not being able to keep your balance perfectly in Utthita Hasta Padangusthasana and Utthita Parsvasahita, or not being able to bind the foot behind your back in Ardha Baddha Padmottanasana. Where most beginners really begin to have problems with alignment is in Tirieng Mukha Eka Pada Paschimottanasana (not being able to sit straight up without propping one of the buttocks), not to mention the Janu Sirsasana C (twisting your foot in ways that really can hurt your knee), not binding hands in Marichyasana C and D while keeping both buttocks to the floor, and not being able to keep feet off the floor between Navasanas and in Bhuja Pidasana, and so on. For most people it takes years of practice before getting all of these things right, if ever - there are really only tendencies of good/bad alignment. Some may never be able to learn how to get the feet off the floor and start 'floating' in the vinyāsa. Above all, you should respect your body and any signals of acute pain - no matter how your performance of the asanas looks like; just do the pose to the best of your ability and if you can't quite get there so what, one day you will, and if not in this life time maybe in the next... Common sense should tell you that as long as your breathing is fine and you don't hurt yourself, there is nothing wrong in trying new asanas. And traditionally, it's up to the teacher.
* Be quiet. Silence is important in a yoga session. Help maintain the serenity of the room by keeping your voice down. It can be distracting to others to have an extended or loud conversation. Keep questions brief but do ask questions if you have them. Everyone will learn with you. The use of grunts and moans to accomplish posture, or as a self motivator is inappropriate. By engaging your bandhas you should also be able to refrain from loud scentless wind-relieving - whether burping or farting - and as always it is best to leave the room if you have any particularly bad gas and need to expel it. Maybe do a Pavanamukhtanasana before leaving home, or simply use the toilet and empty the rectum as needed. Mike Myers once was thrown out of class because he could not refrain from laughing when another student (loudly) let his flatulence rip repeatedly. If you have gas all the time, then you need to look at what you are eating and alter it. Also, what you eat comes out of you not only in "sound" but in sweat - and odor.
* Resist watching, or talking to, other students during their practice. First of all there are nine different dristhis (gazing points) in Ashtanga Yoga to focus your attention, besides and foremost your breath and the asana you're doing. Second, it's rude and it only encourages comparisons, and it will only be distracting and make you envious of those who are doing more advanced asanas than yourself. Abandon the competitive mind set. Yoga is absolutely non-competitive; not even competing with yourself. It's about developing your physical, psychological, and spiritual potential - not by pushing, but by following instruction and letting things occur - being content with where you are at the moment. There will always be different levels of physical flexibility and strength when a group assembles for a yoga class. Doing your practice is about being aware of what is happening on your own yoga mat, and your own personal flexibility, strength, and focus - as well as your weaknesses and limitations. You cannot be focusing inwardly when you are focusing outwardly on others. Asana, breath and dristhi help to turn your attention to what is happening in your body and mind. Just keep at it - "practice and all is coming!"
• Consider the old fable by Aisopos (Greek from the 5th century BC), "The Tortoise and the Hare". You will get further ahead in your practice by adopting the slow, gentle and focused attitude of the turtle, rather than that of the fast-running hare. In the story of Aisopos, the hare stopped half-way to rest. In Ashtanga yoga, someone too eager to get ahead in the asana sequence will sooner or later have to rest - probably because of aching muscles etc, or self-induced injury. In yoga, on the other hand, there is no finish line. It's not a race.
• In yoga philosophy there are six [or more, as in the Yoga Sutras of Patanjali] major enemies (poisons/obstacles) to the yogi's spiritual development, disrupting the mind; those are: kama (desire), krodha (anger), moha (delusion), lobha (greed), mada (envy), matsarya (sloth/laziness), and they are all symptoms of an unsatisfied heart, a life characterized by suffering or discontent. [This is not counting e.g. physical disease, doubt, and carelessness/indifference etc. -- for a Christian Catholic the morality of these obstacles would roughly correspond to the seven deadly sins.]
• "Dristi is often defined as "looking place" but literally means "perception". By keeping the gaze to the traditional dristi, pratyahara or withdrawal of the mind from external judgement is cultivated. Eventually a new perception takes place. As the third component of the tristhanam, the mind aspect, the dristi are sometimes considered less important and left aside for too long. Stay in contact with the here and now of bodily awareness, rather than constantly looking (and judging) on the outside. The tendency to look around at other individuals practicing nearby should be avoided. Keep your consciousness within the field of your body and this inner awareness will unfold." (Matthew Sweeney (2002): "Astanga Yoga as It Is", p. 12, 3rd Ed., 2005)
* Of course, lots of yogis/yoginis have desirable beautiful bodies in good shape and seem to be perfectly lovely people that one probably wouldn't mind going on a date with, but at least leave the flirting until after class if you are having sensations of kama (desire/lust) during class, and always be polite and well-behaved if you're pursuing this kind of (possibly) inappropriate breach against the brachmacharya rule (chastity and self-restraint, fourth Yama abstention), and do not ruin the day for a fellow yogi/yogini, by misbehaving like Ogden, "The Inappropriate Yoga Guy". Yoga is a spiritual practice, aimed at mindfulness in the here and now, in deeds, thought and speech. It might be easier for you to focus on your own practice, if you sometimes practise alone. And then try to bring that level of concentration to class. When students choose to pursue friendships (or other relationships) outside of yoga class, it should rather be done outside of the studio, such as arranging to meet somewhere else; or at least not during practice. And the brahmacharya way of pursuing friendship or intimate relationships is of course by having the best interests of both parties at hand - as opposed to using others for ones own short-sighted gain, e.g. flirting with someone just to get laid, instead of getting to know the person and build on a mutual beneficial connection.
* Be tolerant and patient. Yoga is not football but if your neighbour falls out of sirsasana he can take you out just the same. Remember, if somebody crashes into you, it's an accident. It's not fun for them either and they are probably embarrassed so don't make things worse by getting mad. And be kind and loving to yourself by accepting where you are (the second Niyama observance is Santosha: satisfaction with what one has). "Do what you can, with what you have, with where you are".
* Don't drink a lot of fluid right before, during or immediately after the yoga practice. If you get dizzy or light-headed and feel a lack of energy setting in, some water and a short rest may be of help to regain your strength. Other classes/traditions than Ashtanga Vinyāsa Yoga may have other rules on drinking. Usually it's not a good idea to keep your beverage directly by the mat. Some may sweat as much as a couple of litres or more during practice - so it's important to replenish that lost fluid.
* Take a break when you need to. It is fine to leave class for a few minutes to go to the bathroom: There is no need to ask the teacher's permission. But please avoid doing so, if possible, when the class is listening to the teacher, in meditation, prayer, or 'savasana' (relaxation).
* If you feel emotionally upset during or after a yoga session (joy, sadness, irritation, etc.) then accept the feelings and bid them welcome. If this feels difficult, you are welcome to speak to your teacher about it.
* Take the time afterwards to think about what you did in the practice, so you can retain what you learned. Review the poses you practised, and note any instructions that particularly made sense. Even if you remember just one thing from each class, you'll soon have a lot of information that can deepen your own personal practice. Some find it helpful to keep a practice diary.
* Do not ever skip "taking rest" (i.e. attempting Savasana, Corpse pose). The final deep relaxation pose after every class is very important so do not leave the room without doing it. Don't plan to leave class early. If you must, tell the teacher in advance and at least take a 5 minute short Savasana before you quietly go. [As a beginner though, it is not truly Savasana as much as "taking rest" that is practiced. The real Savasana is only done by advanced students who are intimately familiar with the practice of pranayama.]
* Clean up your sweat. Put away your toys. When you vacate your spot on the floor try to leave it better than or as good as you found it. That means you should mop up with your towel and put those blocks and straps back where they came from.
Yoga Class Etiquette aims to promote harmony and to make every session as relaxed and as enjoyable as possible. The guidelines are also important to ensure that everyone in the class will be comfortable. Keep these in mind and have a nice yoga session with the qualities of happiness, compassion, awareness and respect.
Collected etiquette rules from different sites, like (and many others):
http://www.abc-of-yoga.co...yoga-class-etiquette.asp
www.yogajournal.com/ogden
http://yoga.about.com/u/u...oga/etiquetteanswers.htm
