When I went to my first yoga class, I had no idea what to expect. Over the years I kept learning little things and thinking, "Well... that would have been helpful to know in my first class."

That's why I created this series—to share the little tips that can help you get more from your yoga practice.

The very first (and most important) one is this:

Move slowly.

Your brain is constantly protecting your body. As you move into a stretch, it sends signals when you've reached your limit. Sometimes you feel that message clearly, and sometimes it tightens another muscle to stop you from going too far. The problem is that those messages take a moment to arrive.

When you move slowly, you give your brain time to communicate—and yourself time to listen.

Try this: Stand up and slowly bend one knee, reaching for your foot behind you in a quad stretch. If your quadriceps are tight, you may notice your hamstring begin to tighten or even threaten to cramp. That's your body's way of saying, "That's enough." If you move too quickly, you can push right past that warning.

As the poses become more familiar, you'll naturally move with more confidence. But in the beginning, slowing down is one of the best ways to stay safe, build awareness, and let your body guide the practice.

At the beginning of many classes, we use Ujjayi breathing (oo-ja-yee).

To find it, imagine you're fogging up a window. Feel the gentle constriction at the back of your throat? Now try making that same sound with your mouth closed. The breath should sound soft and steady—almost like ocean waves.

In yoga, breathing practices are called Pranayama.

One of the biggest myths about yoga is that you're always supposed to breathe slowly and deeply.

Not true.

Sometimes we slow the breath to calm the nervous system. Sometimes we breathe more quickly to build heat, support movement, or create energy. Other times, we simply breathe naturally. The breath always has a purpose, and it changes depending on what we're trying to accomplish in class.

So if your teacher encourages you to change the pace of your breathing, trust that there's a reason behind it.

And Ujjayi isn't the only breathing technique you'll experience. Other forms of Pranayama include Alternate Nostril Breathing, Square Breathing, and Breath of Fire.

If you're ever curious about the breathing practices we use, ask Leanne or Joanne—we're always happy to share more.

One of the best things you can do—especially if you're new to yoga—is arrive 5–10 minutes early.

At Bend, those few minutes aren't just about rolling out your mat. They're our chance to connect with you.

We'll often ask how you're feeling, whether anything is sore, if you're working around an injury, or if there's something you'd like to focus on that day. The more we know, the better we can help make the practice yours.

Arriving early also gives you time to gather any props you might need, get settled on your mat, and take a few quiet breaths before class begins. Starting from a calm place is very different than rushing through the door.

And finally, it gives you a chance to meet the community. One of the things we're most proud of at Bend is how welcoming our members are. We genuinely love getting to know the people who walk through our doors.

So next time you come to class, give yourself a few extra minutes.

We'd love to spend them with you.

ots of people believe that increasing their flexibility will make them healthier and take them out of pain. Somewhere along the way, we've come to believe that if something aches, stretching will fix it.

But stretching is only one piece of the puzzle—and sometimes it can actually make the problem worse.

Let's use pain between your shoulder blades as an example. Many people instinctively stretch this area when it's sore, yet the pain often doesn't improve. In fact, some people tell me it feels worse afterward.

That's because not all pain is caused by muscles being too tight. Sometimes pain is caused by muscles being overstretched.

The muscles between your shoulder blades, called the rhomboids, spend much of the day in a stretched position as we slouch over computers, look down at our phones, or round our shoulders while driving. Over time, those muscles become lengthened and weak. In this case, stretching them even more only adds to the problem.

What they often need instead is strength and activation.

I hope that helps you start to understand that while the practice of yoga is wonderful, it isn't all about stretching.

Remember, flexibility is great—but it's not everything.

One of the most common phrases you'll hear in yoga is "proper alignment." Another is "the alignment of the pose."

I remember hearing those terms years ago and thinking, "Well, that sounds smart." It sounds technical. Scientific.

And that's exactly why I don't like them.

Let's start with the definition of alignment. Google defines it as:

• The arrangement of things in a straight line or in correct relative positions.

• The act of aligning parts of a machine.

• A position of agreement or alliance.

None of those definitions really fit yoga.

The first talks about things being in a straight line. But many yoga poses involve twisting, folding, balancing, or bending. There often isn't a straight line at all.

The second suggests there is a single agreed-upon position. But anyone who has practised yoga for a while knows that's simply not the case. There are countless styles of yoga, different schools of thought, different teachers, and different reasons for teaching a pose the way they do.

So whose "alignment" are we talking about?

What concerns me most is that phrases like "proper alignment" or "the alignment of the pose" can create a false sense of security. They can make students believe that if they put their body in the "correct" position, they'll avoid injury and get the full benefit of the pose.

False. Big false. Big yoga lie. Sorry.

People get injured doing everyday things. I once hurt my neck simply by turning to look at a clock. Another time I rolled my ankle while walking across perfectly flat ground. Bodies don't always behave the way we'd like them to.

Now, don't misunderstand me. Yoga teachers absolutely have valuable knowledge about movement. We can offer suggestions that help you build strength, improve flexibility, and get more from a pose.

But I think it's more honest to say:

"This is the way I was taught to do this pose."

Because that's what we actually mean.

That leaves room for different bodies, different experiences, and different approaches. It acknowledges that yoga is a practice—not an exact science.

And I think that's a much more honest way to teach.

After reading the last two tips, you may be wondering:

If flexibility isn't the goal, and there isn't one "proper alignment" for a pose... why do yoga teachers adjust students at all?

The answer is simple: adjustments are just one teaching tool.

There are many reasons we may come over to you during class.

Sometimes you may have misunderstood a cue. We might simply be clarifying an instruction so you can experience the pose the way we intended.

Sometimes we know about an injury or movement restriction and want to offer a modification that works better for your body.

Sometimes your body simply doesn't move the same way as someone else's. We may come over to ask a question, offer another option, or help you explore the movement a little differently.

And because both Leanne and I are certified in Thai Massage Yoga, there are times when we'll use gentle hands-on pressure to help release tension or make a pose feel more comfortable.

There is another misconception I'd like to clear up.

Some people believe that teachers who adjust students are better teachers than those who don't.

I don't believe that's true.

Hands-on adjustments are simply one way to teach. Sometimes they're exactly what's needed. Other times, a verbal cue is more effective. And sometimes the best teaching decision is not to interrupt your experience at all.

Choosing not to adjust someone doesn't make a teacher less knowledgeable. Just as adjusting everyone doesn't automatically make a teacher better.

Our goal is never to "fix" you.

Our goal is to help you get the most out of your practice.

If we adjust you, it doesn't mean you're doing something wrong.

If we don't adjust you, it doesn't necessarily mean you're doing everything right.

It simply means we're making the teaching choice that we feel is most helpful for you in that moment.

As always, if you're ever curious about why we did—or didn't—adjust you, please ask. We're always happy to explain.

One of the first poses you'll experience in yoga is sitting cross-legged. In yoga, this position is called Sukhasana (sometimes pronounced Succasana) and is often translated as Easy Seat.

Oddly enough... for many people, it's anything but easy.

The reason is that sukha doesn't really mean easy—it means ease, comfort, or a sense of well-being.

So instead of thinking of it as Easy Seat, try thinking of it as Finding Ease Seat.

If you're looking around the room wondering why everyone seems to be sitting more comfortably than you, there could be a few reasons.

Your bone structure may simply be different. Not everyone's hips are built the same, and your skeleton may never allow you to sit exactly like someone beside you. Yoga is still for you—don't worry.

Or, your muscles may be limiting you. Tight hips, hamstrings, or your lower back can make sitting cross-legged uncomfortable. Over time, you may find the pose becomes more comfortable and that you need fewer props.

Our advice?

Use props.

Sit on a blanket or yoga block. Support your knees if they don't comfortably reach the floor. Or, like the photo above, extend one leg if that helps you find more comfort.

This isn't a pose that we're trying to push.

It's a pose where we're trying to find ease.

If you'd like help finding the version of Sukhasana that works best for your body, ask us before or after class. We'd be happy to help.

This is probably the most common question we're asked.

Of course, we'd love to see you in class three or four times a week—but we also know that work, family, and life don't always make that possible.

The good news?

Even once a week can make a real difference.

Here's why:

You'll keep your body moving.
Many people notice that their knees, hips, shoulders, or back feel better for days after class. Regular movement—even once a week—helps maintain the progress you're making.

You'll become more aware of your body.
The things you learn in class don't stay at the studio. You may find yourself sitting taller at work, noticing your posture, or catching yourself holding your breath and choosing to slow it down.

You'll build a toolbox.
Every class teaches you something—whether it's a stretch for tight hips, a strengthening exercise for sore shoulders, or a breathing technique to help calm your nervous system. Those little lessons stay with you long after class ends.

You'll create a routine.
Having one hour each week that's just for you can have a ripple effect on the rest of your life. Many of our members tell us they feel calmer, move better, and simply look forward to having that time carved out for themselves.

If you can come more often, wonderful.

If once a week is all your schedule allows, that's wonderful too.

Yoga isn't about being perfect. It's about showing up consistently—and letting the practice do its work over time.