How to Start a Yoga Practice as a Complete Beginner in Montreal

Ashtanga Yoga Montreal
11 minutes ago
4 min read

The most common thing people say before their first yoga class is some version of: I am not flexible enough for yoga. The second most common is: I tried it once and didn't really get it.

Both are completely understandable, and both are based on a misunderstanding of what yoga actually is and what it asks of you (especially at the beginning).

If you have been thinking about starting a yoga practice and aren't sure where to begin, this guide is for you. No jargon, no assumptions about what you already know.

First, You Do Not Need to Be Flexible

This bears repeating because it stops so many people before they even start. Flexibility is not a prerequisite for yoga. It is a result of yoga. Showing up stiff, tight, and uncertain is exactly the right condition in which to begin.

You do not go to yoga because you are flexible. You become flexible because you go to yoga.

The same applies to strength, balance, and body awareness. These are things the practice builds, not things you need to bring with you. What you do need to bring is a willingness to show up and pay attention. Everything else develops from there.

What Actually Happens in a Yoga Class

A yoga class typically lasts between 60 and 90 minutes. You will move through a series of postures -standing, seated, and lying down - connected by breath. The teacher will offer modifications for every pose so that the class is accessible regardless of your current level of strength or flexibility.

At the end of every class there is Savasana, a few minutes of lying still in complete rest. Many beginners are surprised to find this is often the most challenging part: simply allowing the body to be still and the mind to quiet, without doing anything at all.

You will not be asked to chant, adopt any particular belief system, or do anything that feels uncomfortable. Yoga is a physical and mental practice first. The philosophical dimensions are there if you want to explore them, but they are never required.

Which Class Should You Try First?

This is the question most beginners get wrong, not because they make a bad choice, but because they don't ask it at all. Walking into an advanced class on your first visit is the fastest way to feel discouraged and not return. Choosing the right entry point makes an enormous difference.

At AYM, here is what we recommend for beginners:

All Levels classes: These are designed to be genuinely accessible, the teacher offers modifications throughout and the pace allows you to find your footing without feeling rushed. This is the best starting point for most people.
Restorative yoga: If you are dealing with stress, fatigue, or injury, or simply want a gentler introduction to yoga, a Restorative class is a beautiful entry point. Rather than asking you to perform or push, the practice guides you into deliberately supported positions designed to help the body find balance and release habitual tension. No prior experience needed, just the willingness to pay attention.

Mysore (with a conversation first): If you are curious about Ashtanga specifically, Mysore is worth exploring. It is a self-practice format with individual teacher guidance, which means you work at your own pace. Reach out to us before your first session so we can make sure it is the right fit.

What we would suggest avoiding for your first few classes: any class described as level 2 or 3, or specifically requiring prior Ashtanga experience. Give yourself a few weeks to find your footing first.

What to Bring to Your First Class

A yoga mat: if you don't have one, we have mats available for rent at the studio
Comfortable clothes you can move freely in: you don't need special yoga wear
Water
An empty or lightly filled stomach: avoid eating a large meal within two hours of class
Nothing else: leave your phone, your expectations, and your self-judgement at the door

How Often Should You Practice?

Research suggests that practising yoga three or more times per week produces the most noticeable improvements in flexibility, strength, and mental wellbeing. But three times a week is a goal to build toward, not a requirement on day one.

Starting with one or two classes a week is entirely reasonable.

One class a week for a year beats seven classes a week for a month. Consistency is the practice.

The most important thing in the beginning is consistency over intensity. Showing up twice a week for a month will do far more for you than attending every day for a week and then burning out.

What to Do After Your First Class

Notice how you feel. Not just physically, but mentally. Most people describe a combination of tired and calm, a quality of rest that is different from simply sitting on a sofa. That feeling is worth paying attention to. It is one of the clearest signals that the practice is doing something useful.

If the class felt right, book your next one before you leave. The gap between the first and second class is where most beginners fall away. Removing that friction, by committing to a second class before the first one ends, makes a significant difference to whether the practice sticks.

If the class did not feel right, try a different teacher or a different style before deciding yoga is not for you. A mismatch between a student and a class type is not the same as a mismatch between a student and yoga. At AYM, our teachers are happy to help you find the right fit.

Try Your First Class at AYM

AYM offers beginner-friendly classes every week at our downtown studio, steps from Place-des-Arts. Our teachers are experienced at welcoming people who have never set foot on a mat, and at making sure they want to come back.

New to the studio? Try your first full week of unlimited yoga, all styles, all teachers, for just $25. It is the most efficient way to find your class and your teacher without committing to anything long-term.

→ View the schedule and book your first class: ashtangamontreal.com/schedule

→ Not sure where to start? Get in touch: info@ashtangamontreal.com