"I'm not flexible", "my back hurts", "I'll be the clumsiest person in the room", "yoga is probably not for me" — we hear this from almost everyone who signs up for a first class. The good news is that all four worries rest on a misunderstanding. This article is a detailed answer for anyone considering yoga in Prague but not quite ready to walk in.
The main misconception about yoga for beginners
Yoga is not for flexible people. Yoga is a way to become more flexible, healthier and calmer. Waiting until you have "loosened up a bit and then I'll come" is like waiting until you speak the language before signing up for a language course. You should come precisely when nothing works yet: that is the point where practice has the greatest effect.
The second common misconception is that yoga necessarily involves spirituality, chanting and esoteric practice. Not at our studio: we work with the body, the breath and attention. Nobody will ask you to meditate if you came for a healthier back.
Which class to choose as a beginner
Choose your first class by what you actually need, not by the nicest-sounding name. Of the eight classes at our studio, four are well suited to starting out:
- Yoga Beginners — if you want to understand the fundamentals. Slow pace, detailed explanation of every pose, no rush.
- Healthy Back — if the main reason you are coming is back pain or stiffness, a desk job, or a neck that suffers from screen time.
- Morning Yoga + Stretching — if you want a gentle format and it suits you to practise before work.
- Stretching — if flexibility and mobility are the goal and complex postures are not yet of interest.
Dynamic formats — Vinyasa, Ashtanga, Flow — are open to beginners too, but they feel more comfortable after 4–6 classes, once your body knows the basic shapes.
What to bring to your first class
- Comfortable clothes. Leggings or shorts and a T-shirt that isn't too warm and won't ride up in forward folds. No special outfit needed.
- Water. A small bottle — the class runs 60 minutes.
- Socks, optionally. Most people practise barefoot so the foot works and can feel the ground. If you feel cold, bring socks with grip.
- Nothing else. Mats, blocks, straps, bolsters and blankets are at the studio and included in the price.
Try not to eat for 1.5–2 hours before practice, especially anything heavy. Arrive 10 minutes early: that is enough to change and meet the teacher without hurry.
What happens at the first class
Before it starts, the teacher will have a short conversation with you: your experience, injuries, surgeries, pregnancy, blood pressure or joint issues. This isn't a formality — your answers determine which variations you will be offered.
The class then usually runs like this: breath and settling in (5 minutes), gentle joint warm-up (10 minutes), main sequence of asanas (30–35 minutes), final relaxation or savasana (5–10 minutes). Every position is explained in words, and harder variations always come alongside easier ones — with a block, against the wall, with bent knees.
Nobody will be watching and judging you. In a group of up to 12 people everyone is busy with themselves, and the teacher comes to help rather than to correct "mistakes". If something doesn't work or feels unpleasant, you can simply stop and lie down. That is a normal part of practice, not a failure.
Afterwards, most people feel a pleasant tiredness and a lightness at the same time. Many say they sleep better that night. Mild muscle soreness the next day is also normal.
How often to practise for results
One or two classes a week is enough to begin with. That is sufficient to notice a difference within a month — in mobility, in breathing, in how you feel by the end of a working day. Three classes a week produces noticeably faster progress, but it is better to start with a realistic schedule: consistency matters more than intensity.
Rough milestones: after 2–3 classes the awkwardness disappears and the basic poses start making sense. Around class 8–10 mobility and posture change. By the third month practice becomes a habit and the body starts asking for movement on its own.
What it costs
A first trial class at Innyoga costs 200 Kč and includes all equipment. After that you can take a drop-in class, an intro pack of two classes, or a membership — the more classes in the package, the lower the price per class. We recommend not buying a large pass straight away: try two or three different classes and choose the one you want to come back to.
Frequently asked questions
I'm 55. Is it too late?
No. Our groups include people from their twenties to their seventies. Healthy Back and Stretching are designed for any age and level from the outset.
I'm overweight — will I look out of place?
Yoga adapts to the body, not the other way around. There are variations with support, with blocks, at the wall and on a chair. Practice starts wherever you are today.
I don't speak Czech. What language are classes taught in?
Classes are taught in English and Russian, and some teachers also speak Czech. Let us know your preferred language when booking and we will find a suitable time.
What if I come and don't enjoy it?
It happens, and usually it is the format rather than yoga itself. Tell us what didn't work — the pace, the intensity, the timing — and we will suggest a different class.
Do I need to book in advance?
Yes, places are limited by group size. You can book through the schedule on the website or by messaging us directly.
The studio is at Ve Smečkách 592/22, Nové Město, Praha 1 — a few minutes' walk from Wenceslas Square. Message us if you would like help choosing your first class.