Getting into Yoga
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Intro
According to Yoga Journal, there are more than 10 million yoga practitioners in the United States today. Many enjoy yoga as a fitness routine, while others have turned to yoga for health and wellness. How do you know if it’s right for you? Let’s start with a little background. The Origins of Yoga The first historical accounts of the term “yoga” appeared almost 3,500 years ago in spiritual texts from the region that is today’s India. The word yoga comes from the Sanskrit root “yuj” meaning “union.” One of 6 ancient Hindu philosophies, yoga’s fundamental purpose is the union of the individual self with the universal self. While early texts included accounts of physical practices, the guiding principles of yoga placed the highest importance on spiritual practices such as devotion, service and knowledge. Today’s more physical approach to yoga has 2 important foundations: The Yoga Sutras of Patanjali, a compilation of short principles that summarize a broad spectrum of spiritual teachings, and the development of hatha yoga. The word hatha—meaning sun (“ha”) and moon (“tha”), embodies a union of opposites or balance. Although hatha yoga first appeared over 1,000 years ago, it was a teacher from the 20th century, Krishnamacharya, who many consider to be the father of modern yoga. Yoga Etiquette A few basics:
Yoga Basics
Most types of yoga practiced in the United States are derived from the teachings of Krishnamacharya which emphasized asana (physical poses) and its therapeutic value. By combining asana with pranayama (breathing techniques), structurally refining poses and adding specific sequencing, yoga became a kind of moving meditation with holistic benefits. Basic asana include standing, supine (on the back) and seated poses, as well as inversions (upside-down), balances and twists. The breathing techniques of pranayama also come in various forms. Ujjayi (oo-ja-EE) breathing is the most common; it's a focused, steady breath which practitioners use to maintain poses and transition from one to another. |
What to bring?Water, comfy workout clothes, a smile, and friends!
Yoga mat, strap, block, blanket and or bolster. If you are new to yoga, I do have yoga mats, straps, blocks, and yoga balls to use. Then with time you will want to buy your own. We have items to purchase at our studio. You can also purchase bottled water for $1
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Traditionally, asana was believed to settle the mind of distractions, purify the body and prepare the practitioner for meditation. Today, the broader yoga community (as represented by the Yoga Alliance) adheres to this founding principle of asana as a method for calming the mind and detoxifying, strengthening and stretching the body.
The Benefits of Yoga
Yoga can help you achieve wellness and stress-free, mindful movement through daily life—whether at work, play or on the yoga mat.
On a simple level, the practice of yoga can give you the tools to make whatever you do better. Whatever outdoor adventure you pursue—mountain biking, climbing, skiing and so on—a regular yoga practice can build strength and flexibility. This can help you withstand greater stress on your body, react more quickly and calmly to changes, and breathe more efficiently.
Respected organizations and individuals such as the Mayo Clinic, U.S. Department of Veterans Affairs and Dr. Dean Ornish recommend yoga for its therapeutic value in helping to reduce and manage stress and to increase flexibility, balance, strength, focus, concentration and stamina. In his renowned guide, Light on Yoga, author and yoga teacher B.K.S. Iyengar even offers an entire appendix with specific recommended poses to relieve common aliments.
During a practice, one learns to find balance between movement and breath, and body and mind. Yogis (those who practice) who learn to accept their own limitations—such as injury, weakness or stiffness—but persevere through a challenging pose may more easily find balance in their daily lives. Beyond the individual self, the balance-seeking philosophy of yoga is broadly applicable to the world in which we live—especially in matters of ecological balance or living in harmony without doing harm.
A Typical Hatha Yoga Class
As noted earlier, a hatha yoga class is made up of poses (asana) and breath work (pranayama). The breath helps direct one’s attention inward, clearing the mind of distractions so it can focus on what is happening in the present moment.
A class begins with “centering” or a focusing of the mind and body, then a series of asana to help heat up the body, followed by calming, quiet time. The final relaxation (called "savasana" or resting pose) is most important because it allows the body to assimilate the work on a physical level while letting the mind be calm and peaceful.
To find the right class for you, understand what each offers (see Types of Yoga, below). Honestly assess what fits your needs and intentions. Start within your own physical capability. It is not unusual for longtime students to practice more than one style of yoga. The roots of yoga go deep and the benefits are infinite.
Tip: Know your limits by listening to your body. If you are in pain or struggling with breath, ask the teacher for another option.
Common Misconceptions Yoga can be for everyone. There is a common expression among yoga teachers: “If you can breathe, you can do yoga.” Before we look at finding the right class, let’s debunk a few myths about yoga.
I can’t do yoga because I’m not a) flexible, b) athletic or c) thin. Everyone’s body is different, and yoga acknowledges these variations. Whether you are stiff or flexible, or carry some extra pounds, there is a practice for you. Each type of yoga offers its own challenge. What is easy for one person is difficult for another. Everyone has a pose they love and a pose that challenges them.
The only requirements for yoga are willingness and an open mind. The rest will follow.
What about hot yoga? I hate the heat. Some classes (Bikram, Baptiste, hot yoga) occur in rooms that are preheated to 90-plus degrees. These are advanced classes where students are accustomed to higher temperatures. Other classes will build heat with the practice.
There is debate within the yoga community as to how warm is warm enough. While many feel it is best to practice in a warm room, you should never push yourself to the point of exhaustion or illness.
A hatha yoga practice is designed to build heat within the body to help flush toxins and to keep muscles supple. Most classes will start with the room around 80 degrees and build heat.
Note: Some yoga practitioners feel that the intake of water can cool the body and be counterproductive to the practice. But if you feel faint or nauseous, it is never a good idea to ignore it. Take a break. Drink some water or exit the room.
Before you start, ask the teacher how hot the room will be. Beginners should be cautious about starting with Bikram, Baptiste or hot yoga classes that move quickly from pose to pose.
Yoga is too touchy-feely.There are many spiritual aspects to yoga, and the extent to which this is explored varies greatly by school, teacher and student. You do not need to subscribe to a set of religious beliefs to practice yoga. Christians, Jews, Muslims, Hindus, Taoists, atheists and many others practice yoga.
You will find classes where humor is prevalent, classes that play rock music and others that are more serene. Feel free to ask a teacher, a friend or the person sitting at the front desk if there is music, chanting or meditation in the class.
Do I have to be vegetarian?No. There are many non-vegetarians who practice. Yoga espouses a concept called ahimsa, meaning nonviolence, and some yogis take this to mean the exclusion of meat from their diet. Ultimately, you decide what is best for you.
I’m still not convinced. I’m the stiffest person in the world, and I hate spandex. Yoga is a practice, not a task or goal. To strive for an idealized version of an asana is counterproductive. Each body is different and for each person, each day brings different challenges. The idea is to practice with intelligence and integrity. Avoid pushing yourself to the point of injury or to satisfy your ego by competing with the person on the mat next to you. Challenge yourself, but move with a sense of calm and control. Practice today in a way that allows you to practice again tomorrow.
What about the outdoors? I need my fix. Yoga was originally practiced outdoors. Once you know a little, you can take your own practice anyplace—the seashore, a riverbed or a mountaintop.
Types of Yoga
With so many different types of yoga—hatha, Kundalini, yoga for flat abs—it can be hard to know where to start. Below is a general primer for narrowing down your choices. For more detail, see this excellent article from Yoga Journal.
The BasicsJust starting out? Try yoga that will teach you the basics and will move more slowly.
Many of today’s yoga styles are a form of hatha yoga. This essentially translates to a physical practice. Usually, a hatha yoga class includes a series of poses that are linked or sequenced to build upon the previous pose. Alignment and breath are integrated. There are standing poses, forward and back bends, twists and seated poses. Poses may be held or flow from one to another. In more advanced classes, meditation, chanting or advanced breath work may be introduced. Hatha yoga classes can be as different in intensity as any outdoor activity.
Other types of yoga from the hatha tradition: Sivananda, Anusara, Kripalu.
Healing Power
For those recovering from injury or illness, dealing with fatigue or stress, or suffering from limited mobility, one of these classes is recommended. Any discussion of the healing power of yoga begins with the name Iyengar. Named after its founder, B.K.S. Iyengar, this style is noted for its therapeutic value and emphasis on precise alignment. The practice uses props such as blankets, blocks, chairs and bolsters to help students settle into poses which are held for several minutes.
Other types of healing yoga: Restorative, Viniyoga, Yin Yoga, Integrative Yoga Therapy.
Active Flow (Vinyasa Yoga)For students seeking a strong physical challenge and who like to sweat, these yoga types are for you.
Students in these classes should have some experience and basic knowledge of asana, or possess strong body awareness. Poses are linked together with focused breath. Music may be played in these classes and the sequence of asana will change from teacher to teacher, from class to class. Classrooms are allowed to heat up or may begin heated above 90 degrees (Bikram and Baptiste Power Yoga). It is believed that this aids flexibility, helps prevent injury and increases detoxification by increasing perspiration.
Types of active-flow yoga: Ashtanga, Bikram, Baptiste, Power Yoga, Hot Yoga, Jivamukti, ISHTA.
Getting Started
Yoga classes are available in gyms, recreation centers, yoga studios, workplaces and in the home through an ever-growing number of DVDs. Most classes last 75 to 90 minutes. Finding the right class for you can be a challenge. Here are some tips and advice:
In a Class or at Home? Yoga studios can be more expensive than gyms or recreation centers, but they do have rooms more conducive to the practice. If money is an issue, don’t disregard studios right away. Many offer new-student and multi-class discounts. All Life is Yoga does!
Teachers can give hands-on instruction and assist with alignment, something a home DVD cannot. There is great therapeutic value in yoga; however, improper alignment can lead to injury or chronic pain. A good teacher will help you overcome improper alignment and reap the benefits of yoga. There is also the energy that comes from a class working together.
Conversely, a home practice can save money and may be more conducive to someone who is nervous about trying something new in public. It is also beneficial for those with time constraints.
Teachers:
Some teachers have extensive, classical training and decades of practice; others may have taken a weekend course. How do you choose the right person?
Yoga Alliance: Teachers who are certified by Yoga Alliance have at least 200 hours of training. Founded in 1999, this umbrella organization recognizes many different styles of yoga, but generally a teacher with YA credentials is a pretty safe bet.
Traditional training: Many teachers in the U.S. have trained at long-established and well-respected yoga institutions such as YogaWorks (CA),Kripalu (MA) and Ishta (NY). These teachers have decades of knowledge that go well beyond the founding of Yoga Alliance. These teachers may not be listed under Yoga Alliance but are excellent nonetheless.
Questions to ask of yourself:
By Rhonda Krafchin
The Benefits of Yoga
Yoga can help you achieve wellness and stress-free, mindful movement through daily life—whether at work, play or on the yoga mat.
On a simple level, the practice of yoga can give you the tools to make whatever you do better. Whatever outdoor adventure you pursue—mountain biking, climbing, skiing and so on—a regular yoga practice can build strength and flexibility. This can help you withstand greater stress on your body, react more quickly and calmly to changes, and breathe more efficiently.
Respected organizations and individuals such as the Mayo Clinic, U.S. Department of Veterans Affairs and Dr. Dean Ornish recommend yoga for its therapeutic value in helping to reduce and manage stress and to increase flexibility, balance, strength, focus, concentration and stamina. In his renowned guide, Light on Yoga, author and yoga teacher B.K.S. Iyengar even offers an entire appendix with specific recommended poses to relieve common aliments.
During a practice, one learns to find balance between movement and breath, and body and mind. Yogis (those who practice) who learn to accept their own limitations—such as injury, weakness or stiffness—but persevere through a challenging pose may more easily find balance in their daily lives. Beyond the individual self, the balance-seeking philosophy of yoga is broadly applicable to the world in which we live—especially in matters of ecological balance or living in harmony without doing harm.
A Typical Hatha Yoga Class
As noted earlier, a hatha yoga class is made up of poses (asana) and breath work (pranayama). The breath helps direct one’s attention inward, clearing the mind of distractions so it can focus on what is happening in the present moment.
A class begins with “centering” or a focusing of the mind and body, then a series of asana to help heat up the body, followed by calming, quiet time. The final relaxation (called "savasana" or resting pose) is most important because it allows the body to assimilate the work on a physical level while letting the mind be calm and peaceful.
To find the right class for you, understand what each offers (see Types of Yoga, below). Honestly assess what fits your needs and intentions. Start within your own physical capability. It is not unusual for longtime students to practice more than one style of yoga. The roots of yoga go deep and the benefits are infinite.
Tip: Know your limits by listening to your body. If you are in pain or struggling with breath, ask the teacher for another option.
Common Misconceptions Yoga can be for everyone. There is a common expression among yoga teachers: “If you can breathe, you can do yoga.” Before we look at finding the right class, let’s debunk a few myths about yoga.
I can’t do yoga because I’m not a) flexible, b) athletic or c) thin. Everyone’s body is different, and yoga acknowledges these variations. Whether you are stiff or flexible, or carry some extra pounds, there is a practice for you. Each type of yoga offers its own challenge. What is easy for one person is difficult for another. Everyone has a pose they love and a pose that challenges them.
The only requirements for yoga are willingness and an open mind. The rest will follow.
What about hot yoga? I hate the heat. Some classes (Bikram, Baptiste, hot yoga) occur in rooms that are preheated to 90-plus degrees. These are advanced classes where students are accustomed to higher temperatures. Other classes will build heat with the practice.
There is debate within the yoga community as to how warm is warm enough. While many feel it is best to practice in a warm room, you should never push yourself to the point of exhaustion or illness.
A hatha yoga practice is designed to build heat within the body to help flush toxins and to keep muscles supple. Most classes will start with the room around 80 degrees and build heat.
Note: Some yoga practitioners feel that the intake of water can cool the body and be counterproductive to the practice. But if you feel faint or nauseous, it is never a good idea to ignore it. Take a break. Drink some water or exit the room.
Before you start, ask the teacher how hot the room will be. Beginners should be cautious about starting with Bikram, Baptiste or hot yoga classes that move quickly from pose to pose.
Yoga is too touchy-feely.There are many spiritual aspects to yoga, and the extent to which this is explored varies greatly by school, teacher and student. You do not need to subscribe to a set of religious beliefs to practice yoga. Christians, Jews, Muslims, Hindus, Taoists, atheists and many others practice yoga.
You will find classes where humor is prevalent, classes that play rock music and others that are more serene. Feel free to ask a teacher, a friend or the person sitting at the front desk if there is music, chanting or meditation in the class.
Do I have to be vegetarian?No. There are many non-vegetarians who practice. Yoga espouses a concept called ahimsa, meaning nonviolence, and some yogis take this to mean the exclusion of meat from their diet. Ultimately, you decide what is best for you.
I’m still not convinced. I’m the stiffest person in the world, and I hate spandex. Yoga is a practice, not a task or goal. To strive for an idealized version of an asana is counterproductive. Each body is different and for each person, each day brings different challenges. The idea is to practice with intelligence and integrity. Avoid pushing yourself to the point of injury or to satisfy your ego by competing with the person on the mat next to you. Challenge yourself, but move with a sense of calm and control. Practice today in a way that allows you to practice again tomorrow.
What about the outdoors? I need my fix. Yoga was originally practiced outdoors. Once you know a little, you can take your own practice anyplace—the seashore, a riverbed or a mountaintop.
Types of Yoga
With so many different types of yoga—hatha, Kundalini, yoga for flat abs—it can be hard to know where to start. Below is a general primer for narrowing down your choices. For more detail, see this excellent article from Yoga Journal.
The BasicsJust starting out? Try yoga that will teach you the basics and will move more slowly.
Many of today’s yoga styles are a form of hatha yoga. This essentially translates to a physical practice. Usually, a hatha yoga class includes a series of poses that are linked or sequenced to build upon the previous pose. Alignment and breath are integrated. There are standing poses, forward and back bends, twists and seated poses. Poses may be held or flow from one to another. In more advanced classes, meditation, chanting or advanced breath work may be introduced. Hatha yoga classes can be as different in intensity as any outdoor activity.
Other types of yoga from the hatha tradition: Sivananda, Anusara, Kripalu.
Healing Power
For those recovering from injury or illness, dealing with fatigue or stress, or suffering from limited mobility, one of these classes is recommended. Any discussion of the healing power of yoga begins with the name Iyengar. Named after its founder, B.K.S. Iyengar, this style is noted for its therapeutic value and emphasis on precise alignment. The practice uses props such as blankets, blocks, chairs and bolsters to help students settle into poses which are held for several minutes.
Other types of healing yoga: Restorative, Viniyoga, Yin Yoga, Integrative Yoga Therapy.
Active Flow (Vinyasa Yoga)For students seeking a strong physical challenge and who like to sweat, these yoga types are for you.
Students in these classes should have some experience and basic knowledge of asana, or possess strong body awareness. Poses are linked together with focused breath. Music may be played in these classes and the sequence of asana will change from teacher to teacher, from class to class. Classrooms are allowed to heat up or may begin heated above 90 degrees (Bikram and Baptiste Power Yoga). It is believed that this aids flexibility, helps prevent injury and increases detoxification by increasing perspiration.
Types of active-flow yoga: Ashtanga, Bikram, Baptiste, Power Yoga, Hot Yoga, Jivamukti, ISHTA.
Getting Started
Yoga classes are available in gyms, recreation centers, yoga studios, workplaces and in the home through an ever-growing number of DVDs. Most classes last 75 to 90 minutes. Finding the right class for you can be a challenge. Here are some tips and advice:
In a Class or at Home? Yoga studios can be more expensive than gyms or recreation centers, but they do have rooms more conducive to the practice. If money is an issue, don’t disregard studios right away. Many offer new-student and multi-class discounts. All Life is Yoga does!
Teachers can give hands-on instruction and assist with alignment, something a home DVD cannot. There is great therapeutic value in yoga; however, improper alignment can lead to injury or chronic pain. A good teacher will help you overcome improper alignment and reap the benefits of yoga. There is also the energy that comes from a class working together.
Conversely, a home practice can save money and may be more conducive to someone who is nervous about trying something new in public. It is also beneficial for those with time constraints.
Teachers:
Some teachers have extensive, classical training and decades of practice; others may have taken a weekend course. How do you choose the right person?
- Ask about the teacher’s credentials. How long have they been teaching; where did they train; how long have they had a personal practice? If you’re aware of other teachers that you like or dislike, ask with whom they studied?
- What style do they teach? What is their approach to yoga: gentle, therapeutic or drill-sergeant formation?
- Does the teacher give hands-on adjustments?
- A good teacher will offer alternative poses for anyone with injuries or limitations. Avoid the teacher who continues to push you into poses when you say “stop.”
Yoga Alliance: Teachers who are certified by Yoga Alliance have at least 200 hours of training. Founded in 1999, this umbrella organization recognizes many different styles of yoga, but generally a teacher with YA credentials is a pretty safe bet.
Traditional training: Many teachers in the U.S. have trained at long-established and well-respected yoga institutions such as YogaWorks (CA),Kripalu (MA) and Ishta (NY). These teachers have decades of knowledge that go well beyond the founding of Yoga Alliance. These teachers may not be listed under Yoga Alliance but are excellent nonetheless.
Questions to ask of yourself:
- Fast or slow?
- Hot or not?
- Music or silence?
- What can I afford?
- When can I go?
By Rhonda Krafchin