No experience or flexibility required
Welcome to Yoga, one of the most meaningful gifts that you will ever give yourself!
“Practice today in a way that you can practice tomorrow”, Iyengar
What is Yoga?
Yoga is a time-tested, powerful method of self-improvement. Over 5,000 years old, it utilizes mental focus & deep breathing while performing a series of special postures. From the outside looking in, Yoga appears to be primarily physical, but what makes this system radically different from “western workouts” is the remarkable internal impact of the practice.
Hatha Yoga is a combination of:
The mind – calm mental and emotional focus;
Energy – life-force cultivation through breathing practices; and
Body – movement and postures.
It is in the harmonizing of these three components that makes the yoga experience unique and profound. Whereas traditional fitness regimes aim at health and beauty only. Hatha Yoga aims for a fulfilling and meaningful life, with health and beauty as a wonderful side effect.
The many benefits of yoga:
Greater strength, flexibility, balance;
Increased energy;
Enhanced memory and concentration;
Better posture;
A stronger immune system;
Reduced stress;
Prevention and healing from common problems like fatigue, back pain, hypertension, headaches, carpal tunnel syndrome, joint and muscle injury;
And most importantly… inner fitness.
Inner Fitness?
As we all know, when we experience stress or depression we pull our family and community down with us. But what is also true, is that when we dedicate a relatively small amount of time each week becoming more conscious and kinder human beings, while simultaneously improving our health and vitality, we elevate not only our own lives, but also elevate our family and community. What we attempt in yoga is to leave the craziness of our lives behind to feel more vital, relaxed, and sane. As we do this, what we cannot help but take from the yoga room is a kinder, more focused, more patient and of course, a more physically healthy sense of being. Although yoga appears to be primarily physical, its benefits are far reaching.
What can you expect in a yoga class?
You’ll hear a lot about breathing & breath awareness. There are complex reasons why the breath is so vital to yoga, but from a purely physical standpoint, our breath is closely related to our nervous system. Remember the old adage about “taking a few breaths & counting to 10”? It works, and in yoga, you’ll explore this on a deeper level.
You’ll be advised to take it easy & allow yourself the immense freedom of being a beginner. Since one of our aims is regenerating health & peace in the body/mind, competitive goal setting towards astounding flexibility or impressive feats of gymnastics is actually counter-productive. Don’t worry at all about how your body looks, you are in a room full of friends who are here for the same reason as you. So, instead, aim on practicing with breath awareness, compassion toward yourself & those around you. Do this & you will find that your body will become stronger, more supple, & healthier & without the vanity or self-loathing that is often attached to your idea of “fitness.”
You might experience sweating and occasionally dizzy feelings. Often at the end of class, emotions arise ranging from a surging sense of joy and laughter, to tears. This is normal and usually old feelings finally being released. These are all physical signs of the healing work of yoga. Remember that you are surrounded by friends, people of like-mind who are focused on growth & healing, they’re not judging you, they’re wishing you well & know themselves what it is to discover the gift of yoga.
How often should you attend classes?
It really depends on YOU! That’s the beauty of yoga, it’s all about you. That said, it is always best to progress slowly. As Iyengar says, “Practice today in a way that you can practice tomorrow”. At first, you might begin with just a few sessions a week…or a shorter period each day. A rule of thumb is to increase your time by just 10%. Maybe, build up to practicing four days a week, or begin adding more time as your schedule permits. From a consistent practice like this, a momentum is gained and you will see notable, exponential changes within a relatively short time. You will learn yoga that you can take home, to the office or on the road so you can keep practicing on your own without needing to attend classes! In other words, it has become your own habit, practice and even, lifestyle.
Yoga Room Guidelines (whether at home or in a studio)
These basic guidelines are to help enhance your yoga practice and aid in creating a collective experience of peace.
Be kind to yourself by accepting where you are. Rest sometimes. “Do what you can, with what you have, with where your are.” Remember: wherever, whenever in our life we begin yoga is perfect. Yoga is non-competitive, non-performative.
Eliminate outside distractions. This is your time to go inward. Avoid cell phone usage in a yoga studio.
In a public space, arrive a few minutes early. Consider being prompt as a part of your practice.Entering class constantly late is disruptive and disrespectful. If you do arrive late, take a breath, unravel your mat, and then enter as quietly.
Please leave your shoes in the shoe cubbies, then enter the yoga room quietly. Your practice starts when you enter. Please try not to enter or leave the studio during opening meditation or closing savasana.
At home, treat it in the same way, give yourself the opportunity to create an experience of peace. Even a small hallway can become your oasis.
Practice on an empty stomach. It is recommended that you do not eat right before practice. If a special condition prevents this, eat easily digested foods such as fruit or yogurt before class.
Acquire and use your own yoga mat for optimum hygiene.
10 Ways to Love Your Yoga
- Quit doing yoga, and instead FEEL it.
Get rid of your notes and file cards that tell you how you should look, feel, be. Tap in to what you’re actually feeling while you’re moving, breathing or meditating. This is not to suggest that study isn’t important, but sometimes we need to get out of our heads and into our own body-mind-spirit. - Go slower.
For many reasons, this will take you deeper on every level…mind-body-spirit. Exercise physiology research reveals that moving in a slower, more conscious way actually requires more muscle fiber firings….that is, it takes more work….than quick action/reaction movement. Going slower also allows you to become more “feelingful” (see #1 above) and more present which affects our neurophysiology in a positive way. Going slower helps us become more aware of our breath and allows for optimal exchange of oxygen/carbon dioxide. Going slower helps us to stay within our edges and avoid injuries. - Be playful.
Experiment with transitions, roll around on the floor with your children or pets. These intuitive and spontaneous movements will take you out of your set pathways and broaden your range of possibilities. Experiment with breathing style, too. How does it feel to inhale in a forward bend and exhale in a backbend? Try classic asanas from different orientations to gravity (e.g. handstand, crow tree pose on your back). Playfulness opens you up to new possibilities and teaches you to be more open-minded in all arenas of your life. - Ritualize with Intention-Review-Reward.
Set each day with an intention of when, where and how you want to practice. Check in on the intention throughout the day to see how intention and action are synchronizing. Review at the end of the day. Most likely, your intention and action weren’t totally in sync. However, find one good thing you did towards your intention…maybe it was just setting the intention in the first place. Soon this connection between finding the good in what did happen…and your goal-setting will provide you with intrinsic motivation to keep trying. - Keep it real! Do less during your session, more throughout the day.
This goes along with #4. Set an intention for your yoga practice that is a small step, a shorter period of time or with fewer poses than you’d “fantasized”. This of course, makes it more doable. However, find time throughout the day, not only to review your original intention but also to reflect on how yoga’s limbs can be integrated into your activities of daily living. Twist mindfully at your desk chair, take a few moments to breathe consciously while waiting in line, extend loving-kindness to other drivers while running errands…..and my favorite, pick one yama or niyama a day and notice how it weaves throughout your actions. - Don’t compare yourself to others….
or even to yourself. Know that every day is different. Every body is different. - Get out of your comfort zone.
Risk trying a new asana or playing with one that you thought you didn’t like or that you couldn’t do.
8. Lose the all or none attitude.
A few minutes in Tree pose is way better than nothing. A little every day is better than one long bout each week.
- Begin and end each session with meditation.
Even if it’s only for a moment or two. This doesn’t have to look any particular way (you don’t have to sit in lotus with your eyes closed, savasana doesn’t have to be laying flat on your back). During the beginning meditation, bring to mind loved ones who will benefit by your practice and dedicate the practice to them. At the ending meditation, express gratitude to yourself for taking the time. - Have fun
….all of these ideas will most likely make it more fun, but maybe there’s something out there that isn’t listed here. Make fun playlists, find comfortable and inspirational yoga wear…..attend yoga festivals, buddy up and yoga with friends. We all have different ways of having fun! Find what works for you.
Have Fun,
Practice with Kindness,
Be curious,
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