Yoga for Beginners in Johnson City: What to Expect at Your First Class
If you've never taken a yoga class and you want to start in Johnson City, here's the short version: book a Slow Flow Vinyasa or a Yin class at Soluna Sage, 303 Colonial Way, Second Floor, in Downtown Johnson City. Wear something comfortable. Bring nothing — we have mats. A single class is $28, and three weeks of unlimited classes is $40 if you'd rather explore. You don't need to be flexible, fit, thin, young, or coordinated. You need to show up. That's it. The rest of this page is the detail, in case you're the kind of person who likes to know what's coming.
Which class should I take first?
Start with Slow Flow Vinyasa or Yin. Slow Flow Vinyasa is a gentle, breath-led class where we explain every pose as we go and give you the alignment cues in plain language. It moves, but slowly, and nobody is racing. Yin is our stillest class. You'll hold a handful of floor-based stretches for a few minutes each, with props supporting you, targeting the places most of us hold tension — hips, hamstrings, shoulders, low back. It's a good first class if the idea of "flowing" sounds intimidating, or if you sit at a desk all day. Two more that beginners do well in: The Mid-Morning Shift (gentle, energizing, mid-week) and Friday Unwind (restorative, Friday mornings). Avoid The Edge for your first class — it's our most challenging flow, and it'll still be there in a month.
What do I need to bring?
Yourself and water. That's genuinely it. We have mats you can borrow at no charge, and all the props — blocks, straps, bolsters, blankets. If you own a mat and prefer it, bring it. Wear whatever you can move in without adjusting it every three minutes. Yoga is done barefoot, so no shoes needed on the mat.
What actually happens when I walk in?
Park in our lot at 303 Colonial Way. Find the stairwell behind the brick wall, head up the stairs, and our door is right there on the second floor. Come in about ten minutes early. Tell your teacher it's your first class. Please, actually do this, it's the single most useful thing you can do! They'll show you where to leave your shoes and your bag, help you find a spot, and keep an eye on you during class. Then you'll lie down or sit on your mat, chat with a neighbor, and the teacher will begin class. Roughly 60 minutes later it ends with a few minutes lying on your back doing nothing at all, which is most people's favorite part.
Do I need to be flexible?
No. If anything, being inflexible is a reason to start, not a reason to wait. Every pose can be modified, and our teachers will show you how — not by singling you out, but by offering options out loud to the whole room. Flexibility is a thing yoga builds. It is not a prerequisite.
What if I can’t do a pose?
Then you don't do it, or you do a version of it that works for your body, and nothing happens. Nobody is watching you. Everyone in the room is looking at the floor and thinking about their own hamstrings. You can stop at any point, sit down, take a child's pose, or just lie there. That is a completely normal thing to do in a yoga class, including for people who've been practicing for years.
How much does it cost to try?
Single class .......................... $28
Three weeks unlimited (new students) .. $40
Free on-demand class .................. $0
Free Yoga for Beginners series ........ $0
The $40 three-week pass is the best way to try us out — it's unlimited, it covers every class and every teacher, and three weeks is long enough to find out whether this is going to stick.
Can I try at home first?
Yes, and a lot of people do. We have a free on-demand class and a free Yoga for Beginners series you can work through in your living room with nobody watching. No card required. If walking into a studio feels like the hard part, start there and come see us when you're ready.
Where do I park?
We have 8 free spots in our own lot, accessed from 303 Colonial Way — note that it's one-way from Market to Main. There's free street parking along E Main and E Market, and a free public lot under the I-26 overpass between Main and Market, a short walk away.
Beginner-friendly classes this Week
Monday
6:15 AM Weekday Wake Up
9:15 AM Vinyasa
Tuesday
9:15 AM Yin
Wednesday
6:15 AM Slow Flow Vinyasa
9:15 AM Soluna | Yin + Breathwork + Sound Bath
Thursday
6:15am Soluna | Yin + Breathwork + Sound Bath
9:15 AM The Mid-Morning Shift
Friday
6:15 AM Yin
9:15 AM Friday Unwind
Saturday
9:00 AM Slow Flow Vinyasa (patio class in good weather)
Sunday
9:00 AM Vinyasa
10:30 AM Flow + Yin
Every in-person class is also streamed live, so you can take the same class from home with the same teacher.
Ready?
Book a class at solunasage.com/schedule, or call us at 423-491-5807 if you'd rather ask a person. We're at 303 Colonial Way, Second Floor, Johnson City, TN 37601 — the only yoga studio on Main Street in Downtown Johnson City, above Johnson's Literary Depot