While hot yoga may not be generally recommended for people with neurologic conditions, traditional yoga— classes not held in 100-degree rooms—has proven benefits. If you’re ready to take your first class, follow these tips to help make it a success.

Find a studio and the right class. Most studios offer beginner classes, while some may offer classes well suited for people with limitations, including chair yoga, restorative yoga, gentle yoga, or other less-intense styles. Read the class descriptions and ask questions if you’re unclear about what a class involves. The Yoga Alliance has an online directory that can help you find classes and qualified teachers near you.

Arrive early. Yoga Easy, a website for beginners, recommends getting to class at least 10 minutes early. Your teacher will want to know if you’ve done yoga before, and you should let them know if you have a neurologic condition or any physical limitations. Another perk? If you get there early enough, you’ll have more choices for where to place your mat. 

Dress comfortably. You don’t need to look like a Lululemon model for your first class. Comfortable shorts or leggings, along with a slightly fitted shirt will work well. Avoid loose-fitting or baggy T-shirts, which can slide down your body when you bend over. Don’t worry about socks or shoes—yoga is typically practiced barefoot.

Know what to bring. While many people bring their own yoga mats to class, most studios have extras as well as any props, like yoga blocks, you may need. Even so, check with the studio prior to your first class to make sure you do not need to supply your own.

Don’t rush things. Take the time to do the poses properly and enjoy the unhurried pace and the many physical and mental health benefits of yoga.

Look online. If you can’t make it to a yoga studio or mobility is an issue, consider giving chair yoga a try at home. Many yoga instructors have posted lessons and tutorials on YouTube and other video platforms, for example.