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Getting Started at Ompractice: A Beginner’s Guide

Starting something new can feel daunting. We get it. You might be wondering if you’re flexible enough, fit enough, or “yoga enough” to join. Here’s the truth: you don’t need to be any of those things.

Our classes are designed to meet you exactly where you are, whether that’s on a mat, in a chair, or lying in bed.

At Ompractice, you’re not just watching a video (though you can here if that’s your preference).

You’re joining a live group class with a real teacher who can see you, answer your questions, and guide you through modifications. It’s like having an instructor in your living room without any judgement and is rooting for you the entire time.

What Does “Good” Look Like on Ompractice?

Before diving into specific classes, let’s talk about what success actually looks like for our students. It’s not about touching your toes or holding a perfect pose.

It’s about showing up consistently and building a practice that supports your life and makes you feel better physically and mentally every time.

Your First Month: Exploration Phase

Goal: Try 5-8 classes with at least 3 different teachers

Every teacher brings something different. Niki’s precision with alignment is different from Yely’s warmth and flow, which is different from Tasha’s energizing strength and mobility work.

Your job in the first few weeks is to explore and find the teachers that resonate with you.

Month Two: Find Your Anchor

Goal: Commit to one “weekly regular” class

This is the class you show up to every week. It becomes your anchor – the teachers start to know you, you start to know the other regulars, and it stops feeling like something you do and starts feeling like somewhere you belong.

Ongoing: Add Variety

Goal: Try one new or special class each month

Once you have your anchor, add some novelty. Try a workshop (we usually have a monthly focus on sleep and one for stress), a seasonal special, or a class type you’ve been curious about. This keeps your practice fresh and helps you discover new favorites.

The Ultimate Weekly Balance

The community members who report the most benefit from Ompractice tend to hit three pillars each week:

  1. Strength & Cardio: Something that builds functional fitness and cardiovascular health (Every Day Strong, Functional Movement, Pilates, Pelvic Floor, Walking)
  2. Flexibility: Something that opens and releases (Yin Yoga, Gentle Stretch, Yoga for Back Care, Restorative)
  3. Mindfulness: Something that quiets the mind (Breathwork, Meditation, Yoga Nidra, Sound Meditation)

You don’t need to do all three every week from day one. But as you build your practice, this balance tends to produce the best results for stress, pain, sleep, and overall well being.

NOTE! The American College of Sports Medicine (ACSM) recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week, and to add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.

Two Paths Into Ompractice

People dive into Ompractice differently. Here’s how to think about your approach:

Path 1: Live-First (What We Do Best!)

You want to feel connected and feel like you’re part of something. This is our wheelhouse and why people love Ompractice 🙂

Your approach:

  • Pick 2-3 live classes that fit your schedule and commit to them weekly
  • Turn your camera on! It’s part of our live class policy for a reason, and teachers need to see you so they can confidently teach to who is in the room and keep the class safe.
  • Use the video library to sample a class or when you miss your regular class

Start with: Niki Class (shoulders), Everyday Strong Tasha, Walk it Out Tasha, Breathwork Eric or Intro to Yoga w Yely.

Path 2: Video-First (The Flexible Scheduler)

Your schedule is unpredictable. You need to practice when you can, not when the calendar says.

Your approach:

Start with: The “Start Here: Great First Classes” collection in the video library

Your First Live Class on Ompractice ♥️

When you first sign up for Ompractice, we have a quick onboarding quiz to help you find a good first class to try.

Based on your preferences, we’ll recommend both live classes and videos to check out that we think you’ll like. Want to update your results? Click here to change your preferred modalities or experience level. (You can find your recommended classes on your dashboard, and you’ll also see recommended classes marked with a ⭐️ star on the schedule!)

On both our live schedule, and our video library, you are able to search and filter for different types of classes, such as â€œseated”, or â€œgood sleep”.

Learning about each class: You can click into the title of any class on our schedule, and learn more about the class and the teacher, watch a little teaser video, and if you need any experience, or what props you might need. (Such as a mat, or blocks/books, and a strap.)

Here are some great first classes to try on Ompractice:

Click the link on the class date and time to learn more about each – you can also find examples of each class in the video library, and a video collection linked on each live class page. We have a “Start Here: Great First Classes” section right at the top of the video library as well.

Quick Hitters and Beginner Friendly Movement:

Looking for a short class to get a taste of what we offer here? Jump into any of these beginner friendly classes that are 30 minutes or less! These are a perfect starting point for anyone who is new to practicing mindful movement, providing you with a safe space to get comfortable on your mat, while you explore basic poses essential to the practice, alignment and breathing cues, and have your questions answered.

Something that just hits different:

These are a few classes like you are truly unlikely to find elsewhere!

  • Living Your Dharma – A Phoenix Rising Yoga and Meditation Class with Michael Lee (60 min) on Mondays at 5:30pm ET / 2:30pm PT
    • A fan favorite! This slow moving, therapeutic yoga practice beginning with a focus on the physical body and progressing toward inward contemplation, combined with meditation and guidance to bring more wisdom, clarity, tranquility, and contentment to life.
  • Pure Sound to Ground – A Meditation & Sound Bowl Experience with Reggie Hubbard (45 min) on Thursdays at 9am ET / 6am PT and Saturdays at 12:15pm ET / 9:15am PT
    • You’re in for a treat with this sound meditation practice using singing bowls and breathwork – also practiced fully seated and with little movement.

Meditation, Mindfulness and Breathwork:

New to mindfulness? These classes are for you! (Don’t worry, you won’t be diving right into long periods of silence!)

Yoga Nidra classes are focused on body scan type activities, and are great for improving sleep, and helping with stress, mental health, and pain.

Breathwork classes are a type of meditative class that is focused directly on the breath. Breathwork is practiced fully seated and with little movement, this class offers conscious, controlled breathing techniques practiced for relaxation, meditation, or therapeutic purposes.

Tai Chi and Qigong:

This form of traditional Chinese mind/body exercises and meditation can be done standing or seated. It incorporates precise body movements and controlled breathing to improve balance, flexibility, muscle strength, and overall health.

Strength Training:

Our strength classes are designed for all levels – functional fitness classes that will strengthen you for your day-to-day activities so you can have confidence to live the life you want to live. These are body weight classes – no props required.

Neck and Back Pain Recommendations:

We have a range of classes on Ompractice that directly support back and neck care, and are accessible to all levels.

Pelvic Floor Strength + Mobility for Women:

These are standing, active classes – similar to a low-impact boot camp, focused on improving pelvic floor function in order to prevent and help treat problems such as urinary/bowel incontinence, pelvic organ prolapse, and pelvic pain. (Expect to sweat!)

Slightly More Vigorous Beginner-Friendly Movement Options:

While these are intro classes, their slightly longer length may make them a little more challenging if you are just jumping in!

For those who are comfortable with some yoga already:

  • Vinyasa Yoga Express with Shanna Small (25 min) on Mondays at 6:30am ET, Tuesdays at 6:30am ET and Thursdays at 6:30am ET
    • Jump start your day with our popular 25 minute energetic, flow class linking movement to breath – and also guaranteed to put a smile on your face!
  • Yoga Unwind: Yang to Yin with Niki Saccareccia (60 min) on Mondays at 8pm ET / 5pm PT
    • Start off with gentle, flowing movements, and a focus on alignment and breath, to initially build heat, followed by longer held poses to deeply unwind and access deeper layers of the body.
  • Restorative Yoga with Prema Posner (60 min) on Fridays at 9:30am Eastern / 6:30am PT
    • A great gentle, restful class involves long, passive holds with the support of props such as folded blankets and bolsters to achieve deep relaxation.
  • Mind & Align with Brianna Rhea (60 min) on Saturdays at 9:30am ET / 6:30am PT
    • This class starts with a short meditation followed by a mindful flowing style of yoga linking movement to breath.

New Member Resources

  • New Member Welcome – Tuesdays at 2:30pm ET (30 min) Drop-in session where you can ask questions, meet the team, and get oriented.
  • Quick Start Quiz – When you sign up, we’ll ask about your goals and recommend classes tailored to you. Your recommendations appear on your dashboard marked with a star.
  • Video Library – Browse on-demand classes anytime. The “Start Here” section curates great first classes.
  • Personal Recommendations – Email info@ompractice.com or click the purple bubble at the bottom of this page and we’ll help you build a custom schedule.

Quick Reference: Classes by Length

15 minutes: Silent Meditation

25-30 minutes: Vinyasa Express, Breathwork, Intro to Yoga, Intro to Meditation, Every Day Strong, Functional Movement & Strength, Yoga for Back Pain, Yoga for Tight Shoulders & Neck, Joyful Joints, Gentle Flow, Stretch & Release, Yoga Nidra, Restorative Yoga (late night), Walk It Out

35-45 minutes: Beginner Yoga, Mind & Align, Qigong, Tai Chi classes, Chair Yoga, Full Body Barre, Easy Does It, Pelvic Floor classes, Gentle Stretch, iRest for Veterans, Pilates Mat, Pure Sound to Ground

50-60 minutes: Power Yoga, Vinyasa Yoga, Beginner Hatha, Living Your Dharma, Yin Yoga, Restorative Yoga, Relax & Restore, Aloha Afternoons, MoveYoga, Decompress & Rest, Yogi Unwind

75 minutes: Vinyasa Yoga (Sunday morning)

Your Homework

  1. This week: Attend one live class. Any class. Just show up.
  2. Next two weeks: Try two more classes with different teachers.
  3. By end of month one: Pick your anchor class – the one you’ll commit to weekly.
  4. Ongoing: Work toward hitting strength, flexibility, and mindfulness each week.

You don’t have to figure it all out right now. Start with one class. See how it feels. We’ll be here for you the whole way!

Questions? Email us at info@ompractice.com or drop into New Member Welcome on Tuesdays!

We are glad you are here!

-Sam, Chris, and the Ompractice Team.

For the most current schedule, visit app.ompractice.com/schedule

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