| Yoga is becoming more and more popular here in | | | | you back on track. Of course, if you are in real |
| the western hemisphere and rightfully so. When | | | | pain, take yourself out of the pose completely |
| yoga is done correctly with centering, breath | | | | and consult an experienced yoga teacher for |
| work, asana, and final relaxation otherwise known | | | | advice. When yoga is practiced with respect to |
| and Sivasana, we learn to relax and let go of | | | | the body, the possibility of injury is minimized and |
| stress as well as tone and stretch our muscles, | | | | the potential for progress is increased. |
| loosen and make space in our joints, and create a | | | | The Yoga experience is unique to each individual. |
| more healthy body and mind. Through the physical | | | | If you are a seasoned yoga practitioner, you |
| practice of yoga, or asana, coupled with conscious | | | | already know the benefits of having a personal |
| breathing, we learn to be less reactive and more | | | | yoga practice. If you are a beginner, I think it is |
| deliberate and aware of our actions. The more | | | | best to start your yoga journey under the |
| diligent the practitioner is about their practice the | | | | tutelage of an experienced yoga teacher. There |
| more they are able to bring the discipline and | | | | are many wonderful yoga videos on the market |
| principles they learn on the yoga mat, into their | | | | but most of them do not give instruction on how |
| daily lives. | | | | to get into and out of the poses safely. An |
| Most first time practitioners are surprised at how | | | | experience yoga teacher will also benefit his or |
| difficult yoga can be when they begin the practice | | | | her students with knowledge and advise that |
| of yoga. First, we must learn to slow our | | | | would otherwise not be available to them. |
| thoughts down and be present in the moment. | | | | Whether you are a veteran yoga practitioner or |
| This in itself is a feat, which is why all yoga | | | | just starting your practice, counsel from an |
| classes should start with a few minutes of | | | | experience instructor is always valuable. |
| centering before the physical part begins. Sit | | | | Here are some other ideas that may help you to |
| quietly with an erect spine or lie on the floor on | | | | minimize the distractions of the body and mind so |
| your back and consciously release the thoughts | | | | that you may enjoy a deeper, more satisfying |
| and tensions of the day. Be sure your phone is | | | | yoga practice. |
| turned off. Just allow yourself to be in the | | | | - Wear comfortable clothes that will move with |
| moment. Feel your weight touching the floor and | | | | you, like bike shorts or close fitting sweats and a |
| consciously examine what it feels like to be in | | | | tank top or tee shirt and no shoes or socks. |
| your body. Enjoy this. | | | | Clothing that is too loose with get in your way. |
| As you become more aware of yourself relaxing, | | | | Clothing that is too tight will be constricting. The |
| begin to notice your breathing. Feel the air fill your | | | | asanas of yoga, or yoga postures, will bring your |
| lungs. Notice as the rib cage expands and | | | | body into many different configurations. If your |
| contracts with each inhalation and each exhalation. | | | | shirt is too low cut, you may fall out of it in |
| Consciously relax your shoulders, chest, arms, and | | | | forward folds. Remember to wear appropriate |
| upper back. See if you can slow your breathing | | | | undergarments with shorts, especially if you |
| and allow the breath to move down into the | | | | prefer loose-fitting garments. |
| lower part of your torso as you breathe. Slowly | | | | - Do not eat heavily at least 2 hours before the |
| and gently fill yourself with air. Feel the belly and | | | | beginning of class. Practicing yoga on a full |
| the rest of your torso rise and fall with each | | | | stomach may create an uncomfortable situation in |
| breath. Be completely focused on what it feels | | | | the body. A light snack is ok. |
| like to breathe. If other thoughts float into your | | | | - Proper hydration is important when doing any |
| awareness, and they will, instead of trying not to | | | | strenuous physical activity. Be sure to hydrate |
| think about them, just focus more on the breath. | | | | before and after class. Muscles stretch and work |
| The more focused you are on the breath the less | | | | better when they are appropriately hydrated. |
| power other thoughts will have to distract you | | | | - Empty the bladder and bowel before class |
| from your practice. Once you are relaxed, | | | | starts. If you need to relieve yourself during class, |
| centered and focused, you are ready to begin the | | | | take a bathroom break whenever it is needed but |
| asana part of your practice. There are other | | | | be sure to leave the studio as quietly as possible. |
| breath techniques and exercises used in the | | | | - Arrive to class on time or a little early so that |
| practice of yoga. These are best learned in a | | | | you have an opportunity to get centered and let |
| class with an experienced teacher. | | | | go of the thoughts and tensions of the day. If |
| In asana, we find ourselves in all sorts of new | | | | you start your practice centered it is easier to |
| shapes and physical configurations. Some of these | | | | stay there throughout the class. |
| shapes are difficult and may require using muscles | | | | - It is always best to have your own essentials |
| in ways they have never been used before. As | | | | for yoga like yoga mats, yoga blankets, straps, |
| you become more familiar with the poses of | | | | and blocks. Most yoga studios have equipment for |
| yoga and the correct way to attain these shapes, | | | | loan but many people may have used the |
| asana will become easier for you. Remember to | | | | equipment before you. There may be bacteria |
| be aware of what the body is feeling in each | | | | and possibly rashes, viruses or other skin |
| pose. Remember to keep the breath moving in a | | | | disorders present from those who have used the |
| comfortable, relaxed way through the body as | | | | equipment before you. These maladies can |
| you practice the poses. Remember to work at | | | | transfer to you. Make the commitment and buy |
| your own physical level. If you take the poses | | | | your own essentials. |
| too deeply and are feeling pain, you are working | | | | - Do let your teacher know about any recent |
| too aggressively. When we work too aggressively | | | | injuries or health issues that you have that may |
| we have the possibility of injuring the body by | | | | affect your yoga practice. |
| tearing tendons, ligaments, and muscles. This | | | | - Pushing yourself to extremes in an asana (yoga |
| obviously is counterproductive since injury will only | | | | pose), is counterproductive. Yoga is a |
| slow down ones progress and put them out of | | | | non-competitive activity. You will progress further, |
| commission for the time it takes to heal. Pay | | | | faster, and avoid the risk of injury if you take a |
| attention to the breath as you move through the | | | | respectful and loving attitude toward your body. |
| poses of yoga. If the breath becomes strained, | | | | - Don't compare yourself to others. Being able to |
| choppy, or if you become breathless, you may | | | | do a posture to its fullest depth is not what |
| be pushing the body into places it is not ready to | | | | makes one a progressed yoga practitioner. Yoga |
| go yet. If you are pushing your practice too hard, | | | | is about breath, focus, and discipline. If you are |
| you will feel it in the body as well. If this happens, | | | | breathing, focusing and working honestly and |
| don't overreact, back out of the pose a few | | | | appropriately to your own capacity in the body, |
| inches, take a breath, examine what you are | | | | you are doing Yoga. The goal in yoga should be to |
| feeling, realign the body, and see if you can move | | | | become more fully yourself, not like somebody |
| toward the pose again. Unless you are | | | | else. |
| experiencing real pain, this technique will usually get | | | | |