Beginners – What to expect

The Beginner’s class consists of a series of postures (asanas), breathing practices, deep relaxation and meditation, all of which have great benefits – physical, mental and spiritual, when done regularly.

How are Hatha Yoga and exercise different?

The Approach: Yoga is non-competitive. The goal is not only the final form but also the process to get there.
The Goal: while the physical benefits of yoga are many, yoga is not an end in itself but a means to an end: peace, wisdom and a deeper understanding of oneself.
The Mind state: The mindful attitude that keeps the mind always present to what is happening while holding the pose, in all the levels of our being – physical, mental, emotional and spiritual.  It is done gently and without pain or strain.
The Breath: while we use breath during exercise, in yoga besides using different breathing techniques, we develop “breath awareness”.

Class consists of:

  • Centering and Chanting – (we start with chanting on the second or third class)
  • Warm-ups (Sun Salutation) – prepare the body for the postures
  • Standing or optional poses – develop concentration and calm nerves
  • Backward bending poses – (asanas)
  • Forward bending poses
  • Inverted poses – reverse the pull of gravity on body and bring blood to the brain
  • Twisting poses
  • Deep relaxation – known as Yoga Nidra, tensing and releasing muscles while using visualizations
  • Breathing practices – help calm and control mind in preparation for meditation
  • Meditation – introduction to basic meditation techniques

You don’t need to be flexible or even fit to begin a Yoga practice. You will benefit from the poses even if you can’t do them fully at first, as long as they are done without strain.

Wear loose, comfortable clothes and bring a yoga  mat, if you have one, or you can borrow one from us. Avoid eating a heavy meal at least 2 hours before class. Generally, it is not recommended to begin asanas during the first trimester of pregnancy. However, you may speak to your instructor for further information. If you have any health problems, please let your teacher know before class.

  • What is an asana?

    “Asana is a steady and comfortable posture.” Definition by Patanjali: Sutra 46, Book 2

FROM THE “Raja” Yoga Mat

Dear Students, Teachers and friends
of Yoga,
Have you ever thought how YOGA HELPS in our life? Dealing with sickness, loss, grief, or aging? Maybe with daily disappointments or even with lack of purpose in life?
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Resources and links to organizations affiliated with Integral Yoga® International, Satchidananda Ashram and those with whom IYC of Richmond share similar values.
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IYCoR Response to the COVID-19 Challenge

We are CLOSING the IYCoR (Integral Yoga® Center of Richmond) studio temporarily until MARCH 31, 2020, due to COVID-19 Challenge! With a heavy heart, but with the health and safety of all our students in mind, we arrived at this difficult decision. Please read our NOTICE below: "In an abundance of caution, and in response to the spread of the COVID-19 Virus in Central Virginia, the Integral Yoga® Center of Richmond (IYCoR) will be CLOSED beginning Friday, March 13 through Tuesday, March 31. This decision was made with great care to maintain the health and wellness of our community. Because this is a quickly evolving situation, the IYCoR may remain closed longer than March 31 based on guidance from local health officials and the Center for Disease Control... (click "Current Classes" to read more)



  • Yoga & the Subtle Bodies: w/ Sw. Vidyananda Sat March 21.  9-10am – online via ZOOM
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