The importance of being present: beyond the clock
Preparation before a yoga class, having some guidelines will help you absorb all the benefits of the practice. Arriving on time to yoga class is important, yes, but even more essential is arrive present. Because being in the physical space doesn't necessarily mean being available—either mentally or emotionally—for the practice.
In modern life, it's common to jump from one activity to the next on automatic: we finish work, grab our mat, and rush to the studio or prepare our space at home, barely giving ourselves a second to ground ourselves. And so, we head into class with our minds still on the meeting from earlier, the text we haven't answered, or the to-do list for later.
Arrive present It means giving ourselves a few minutes to transition. Not just from place to place, but from state to state. For me, this starts even before entering the room. If I'm walking, I do so slowly, feeling my steps. If I'm at home, I like to sit for a minute before rolling out my mat, close my eyes, and take a few deep breaths. It's a simple gesture, but it completely changes the energy with which I enter the practice.
This small ritual allows us to move from "doing" to "being." It's as if we were saying to our body and mind: “We’re here. Now we can let go.” And that presence becomes the basis for a more conscious, kinder, and more nourishing practice.
Because in the end, Yoga doesn't begin when you take the first pose, but when you decide to be truly present.
Awakened body: how to prepare the body without exhausting it
Before a yoga class, it is not necessary (nor advisable) to do an intense warm-up, but it is useful awaken the body gently and consciously, especially if we have been sitting for many hours, if we have just come from sleep or if our body simply feels somewhat stiff.
The idea is not to “warm up” as if we were going to run a marathon, but create space, mobility and connectionSomething as simple as stretching upon rising, making slow circles with your shoulders, neck, or hips, or even moving intuitively—without form or structure—already begins to open the body and prepare it to receive the practice more fluidly.
The important thing is to remember that It's not about "doing more," but about doing with attentionConnecting with your body before class, even for a couple of minutes, can make the difference between a mechanical practice and a deeply embodied one.
Digestion matters too: what to eat (and when) before practicing
A good yoga practice doesn't just begin on the mat; it also begins in the kitchen... or rather, in how and when we eat before practicing. Many people ask me if they should practice on an empty stomach or what they can eat without feeling heavy. And while there's no one-size-fits-all answer, Yes, there are some general guidelines that can help you find your balance.
To practice on an empty stomach or not?
It depends on the time of day and your metabolism. In the morning, many people feel fine practicing on an empty stomach—I, for example, usually do so—especially if the practice is gentle or meditative. But if you wake up hungry or get dizzy easily, A small, light snack can help sustain your energy without interfering with digestion.A piece of fruit, a handful of nuts, or an infusion with a teaspoon of honey are good options.
If you practice in the afternoon…
Then it is worth paying attention to previous meals. Ideally, spend at least 2 hours between a full meal and practice, to avoid feelings of heaviness, gas or discomfort when moving, especially when twisting, inverting or performing positions that compress the abdomen.
Preparing before a yoga class helps you pay attention. If you need to eat something closer to the practice (for example, 30-60 minutes before), choose something light, easy to digest and in small quantities: a vegetable yogurt with seeds, a banana, light toast, or a smoothie.
Avoid just before practice:
- Heavy or very fatty meals
- Spicy or highly seasoned foods
- Carbonated or sugary drinks
And very important: eat calmly and attentively. Yoga also begins with the act of nourishment. If we eat standing up, quickly, and looking at our phones, our body doesn't receive the same amount of nutrition. Even a light meal can be unpleasant if we eat it on command.
Let's remember that the digestive system and the nervous system are deeply connected. If we seek presence, lightness, and connection in our practice, the way we eat before it has a lot to do with it.
Clothing and space: creating a sense of comfort
A comfortable practice doesn't begin with the first asana, but with how we feel in our skin and in the environment around us. We sometimes underestimate the power of choosing the right clothes or consciously preparing our space—but these small details can greatly influence our ability to let go, breathe, and be present.
Clothing: freedom without distractions
You don't need the latest yoga set or designer clothes. The important thing is that what you wear It doesn't squeeze you, it doesn't distract you and it allows you to move freely.Pants that don't slip down, tops that don't ride up, fabrics that don't scratch... It sounds basic, but when you're in a balancing pose or an inversion, the last thing you want to be worrying about is whether anything is showing or if something is bothering you.
In winter, an extra layer at first (such as a thin sweater or non-slip socks) can help you warm up without stiffness. And if you practice yin or meditation, I recommend always keeping a blanket nearby, because the body cools more when it's not moving.
Space: less is more
Whether you practice in a studio or at home, create an environment that invites you to enter within It can make a big difference. You don't need an entire room or special decor: just a clean, tidy, and minimally cared for space already has an internal message that says: “This is important to me.”
At home, I like to have a lit candle or a plant nearby, and sometimes I put on some soft music before starting. Not because it's "necessary," but because it helps me block out everything else. If you're in a studio, arriving a few minutes early and calmly setting up your mat, perhaps even adding a personal item (a scarf, a stone, a flower), can help you feel that space as your own.
In the end, Clothing and space are forms of silent self-care, subtle ways to remind yourself that you deserve to feel good in your practice… from the very beginning.
The mind as an ally: breathing, intention, and focus
The practice of yoga is not just physical. In fact, much of its transformative power is born in the mind: in how we breathe, how we focus, and what intention we carry when practicing.
We often enter class with our heads full of noise: thoughts coming and going, pending assignments, unresolved emotions. And that's completely human. The idea isn't to "empty" the mind by force, but rather give him kind and conscious direction. That instead of dispersing, it can become an ally of practice.
Breathing: The Bridge to the Present
One of the simplest and most powerful ways to center your mind before you begin is to connect with your breath. Just by observe how the air enters and leaves through the nose, without changing anything, we are already training attention and marking a change in internal rhythm.
I like to drink three deep breaths Just before starting the practice. Inhale through your nose, exhale deeply through your mouth, and feel your body loosen a little more with each exhalation. It's an invitation to ground yourself in the present moment.
Intention: to give meaning to your practice
Setting an intention isn't mandatory, but it can add depth to your practice. Preparing for a yoga class doesn't have to be anything grand or spiritual. It can be a word, a quality, or an attitude that you would like to cultivate: presence, patience, openness, compassion… Or even something as simple as “listen to my body” either “don’t push myself too hard today.”
When the mind wanders during practice (which it will), Returning to that intention is like coming homeIt's a gentle anchor that reminds us why we're there.
Focus: Let go of comparison
A focused mind is not a rigid mind. It's a curious, alert, and judgment-free mind. Part of mentally preparing ourselves before practicing is remind us that yoga is not a competition: neither with others, nor with our “best version” of the past.
Arriving with openness and without expectations helps us sustain ourselves with more love throughout the practice. And that, in itself, is a form of meditation.
Avoid rushing and expecting: cultivate a receptive attitude
One of the greatest gifts of yoga is that It takes us out of autopilot and invites us to be present just as we areBut that's only possible if we put aside two very common things: haste and expectations.
Haste: the silent enemy
Rushing into class, starting practice already thinking about what's next, performing each pose as if we had to "step to the next level"—all of this creates tension in the body and agitation in the mind. And while it's sometimes inevitable to have days like this, We can consciously choose to enter another rhythm.
Yoga isn't a task we check off the list. It's a space we open. So, the more slowly you arrive (inside, not just outside), the more you'll be able to receive all the practice has to offer.
A little trick: before you start, take a real break. Notice if there's any urgency in your body, in your breathing, in your gaze. Breathe deeply. And if you can, say to yourself: “I’m here. I don’t need to go anywhere else.”
Expectations: Letting Go of Control
Another common obstacle is arriving with a mind full of “shoulds”: “I should do this posture better.”, “I should feel more relaxed.”, “Today I want to find my balance.”But the body and mind don't always respond to our plans, and that's okay.
The key is in cultivate a receptive attitude, rather than a demanding one. That means being open to whatever arises: feeling strong or fragile, light or heavy, focused or distracted… it's all part of the practice.
When we let go of the idea of how things "should be," we begin to see how they really are. And from there, we can adapt, care for ourselves, and grow with much more respect.
Small personal rituals: how to connect with your practice before you begin
Here are some examples, many of them inspired by my own routine or what I've seen work with students over time:
- Light a candle or incense: a symbol of presence. Seeing the flame or smelling the scent softens and replenishes something within.
- Choose soft music to help you get into the body before you move.
- Take three deep breaths with one hand on the heart or abdomen, feeling the body from within.
- Say a phrase or word that summarizes your intention for that day: “I am here,” “I trust,” “Today I practice gently.”
- Write in a notebook Something you need to let go of or be grateful for before you start. Sometimes writing it down helps free up mental space.
- Unroll the mat carefully, as if you were preparing a personal altar. That attention changes the tone of what comes next.
The important thing is the intention
It doesn't matter that much that do, but from where You do it. Even a small gesture—like washing your hands before you start, or mindfully putting on comfortable clothes—can become a ritual if you do it with presence.
These small acts help the practice not to become a mechanical routine, but rather a conscious act of care and connection.
Emotional preparation: when you don't feel like practicing
There are days when, simply, I don't feel like practicing yoga. And that's okay. Sometimes the body is tired, the mind is in turmoil, or the heart is closed. The important thing isn't to force yourself, but to know how to listen honestly: Do I not want to practice because I really need a break… or because I'm disconnected from myself?
Learning to distinguish between the two is part of the journey. And in those days of resistance or apathy, Emotional preparation can make the difference between giving up or approaching the practice from a different place.
Listen before you act
Before you decide whether or not to practice, Pause and ask yourself with curiosity—not judgment:
- How do I really feel?
- What do I need today?
- What kind of practice (if any) could sustain me in this state?
Sometimes, just asking these questions brings clarity. Not all practices have to be physical or intense. Maybe what you need that day is a short meditation, a restorative posture, or even lying in savasana and breathe consciously for a few minutes.
Sowing presence to harvest well-being
Preparing for a yoga class goes far beyond stretching or unrolling the mat. It's an act of presence. A small ritual of reconnecting with ourselves, where every gesture—no matter how small—can become a seed of well-being.
When we approach practice with attention, with an awake body, an open mind, and a willing heart, something within us becomes organized. Not because the class is perfect, nor because all the postures turn out well, but because we are truly present in what we are experiencing. And that presence is deeply healing.
Sowing presence means deciding, every time we engage in yoga, to listen to ourselves a little more, to take care of ourselves without making demands, and to open ourselves to whatever arises, without trying to control everything. And the most beautiful thing is that the fruits of that sowing don't just stay on the mat: they extend to the rest of the day, to how we breathe, to how we treat others, to how we treat ourselves.
Thus, little by little, practice by practice, we cultivate something very valuable: a more intimate, honest and kind relationship with our own being.
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