Yoga and Your Breath

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Yoga and Your Breath

Why is the breath so important when it comes to practicing yoga? It’s more than just a soothing exercise. Breath and its many types can impact not only your yoga practice but everyday life. You’re already familiar with the idea of “just breathe” when trying to calm nerves and this is because breath control or consciously changing one’s breathing pattern can affect your emotional state. What happens, essentially, is your cerebral cortex becomes activated and sends inhibitory impulses to your hypothalamus, which is the part of the brain dealing with emotions, and therefore helps you to relax.

In yoga, the breath is believed to control the body, mind and emotions. There are 72,000 channels–called “nadis”– through which the subtle energy flows throughout the body. Three of these nadis are considered the most important: Ida, Pingala and Sushumna.

Yoga classes brisbaneThe Ida courses through the chakras (energy centres) and ends in the left nostril. Ida is associated with the energy of the moon and has a calming effect. The Pingala, meanwhile, ends in the right nostril and is aligned with the energy of the sun and has a heating effecting. The Sushumna is the central channel, where the Kundalini (primal energy located at the base of the spine) travels and is associated with balance.

Prana is the vital energy that moves the lungs and, through pranayama, you can control prana while practicing yoga. Prana should not be confused with the breath itself. Pranayama has three stages of respiration: Pooraka (inhalation), Kumbhaka (retention) and Rechaka (exhalation). The process of pranayama can break your breathing pattern, which may be more tense and shallow than you would like. As a result, you can experience clearer perception and connect with your true Self.

Breath is such a crucial part to the practice of yoga that yogis believe the speed at which you breathe will dictate the length of your life. It’s said that if you breathe 15 times per minute, you will live 75 to 80 years. If you breathe 10 times per minute, you will live up to 100 years.

Here are some breathing exercises to get you started.

Basic Breath Awareness

This is a gentle introduction to diaphragmatic breathing, also known as deep breathing, which involves contracting the diaphragm. This will teach you conscious breathing while calming the nervous system, reduce stress and anxiety, and promote self-awareness

  1. Lie on your back with knees bent with feet flat on the floor and hip-width apart.
  2. Place a palm on your abdomen and breathe in and out for a few moments. Note the quality of your breath. Is it tense? Uneven? Shallow?
  3. Gradually begin to breathe as relaxed and as smooth as possible, pausing after each breath in and out.
  4. Feel the movement of your diaphragm with your palm still on your abdomen, actively expand your abdomen when you inhale and contract when you exhale.

Sitkari Pranayama (The Cooling Breath)

This particular exercise involves drawing the air across the tongue and into the mouth, resulting in a cooling effect on the nervous system. This will also improve focus and soothe excess heat. This exercise is great as well for when you’re feeling drowsy.

  1. Open your mouth slightly and place your tongue just behind your teeth.
  2. Inhale slowly through your mouth and raise your chin towards the ceiling. Allow the air to wash over your tongue.
  3. At the end of inhaling, close your mouth and exhale through the nostrils and slowly lower your chin back to neutral.

The Long Exhale

Prolonging your exhalation has wonderful benefits from easing anxiety to reducing insomnia and sleep disturbances. This exercise will increase your exhalation to twice that of your inhalation.

  1. Lie on your back with knees bent with feet flat on the floor and hip-width apart.
  2. Place a palm on the abdomen and take a few gentle breaths, actively expanding and contracting your abdomen.
  3. Silently count the length of each inhale and exhale. If inhalation is longer than exhalation, slowly begin to make them equal.
  4. Gradually increase the length of each exhale by 1 to 2 counts. Do not go beyond twice the count of your inhalation and never strain yourself to go more than you’re comfortable with.

The Benefits of Yin Yoga

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The Benefits of Yin Yoga

Yin yoga is one of the many different types of yoga you can practice, but what makes Yin yoga special is the philosophy behind it and its many benefits.

Yin yoga is based on the Taoist concept of yin and yang or the complementary (rather than opposing) principles of nature. Yin represents earth, darkness, passivity, and what is hidden. Yang symbolises heaven, light, activity and what is revealed. In the body, stiff connective tissues like tendons and ligaments are classified as yin, while pliable muscles and blood are yang.

Yin YogaYin yoga classes can be quite slow-paced, but still be challenging for yogis who are unused to the practice. Poses are held for long periods, often five minutes or longer with the purpose of applying moderate stress to the stiff areas (yin) of the body like the tendons, fascia and ligaments. This results in increased circulation, improved flexibility, and an enhanced flow of chi (life force) to the organs.

Flexible and revitalised tissues

Holding in a yoga pose could be compared to an old sponge getting in a good, long soak. Imagine Yin yoga akin to a massage. Your body’s tissues are extended, strengthened and become more flexible as tissues are stretched, squeezed and twisted. Yin yoga compels muscles to relax around these stiff, connective tissues.

Increased mobility

With more pliable connective tissue, range of motion increases. Muscles glide over each other more easily. As we experience ageing or injury, our mobility becomes more limited. Usually, this is because connective tissue is worn away and restricts muscle movement. Since Yin yoga is all about targeting these stiff tissues, the flow of nutrients and energy is improved through the application of mild stress to the joints.

Deeper relaxation

Belly breathing is a vital part of Yin yoga and this form of conscious breathing is like allowing a wave of relaxation to wash over the body. Yin yoga triggers the parasympathetic (relaxation) nervous system, which we rarely experience due to our busy lifestyles, we are constantly in our sympathetic nervous system, rushing from one task to the next. It’s no surprise why, while in parasympathetic mode, we feel rejuvenated after, since this gives our overworked internal organs time to catch up on digestion, elimination of toxins, healing and repairing.

Fit for meditation

Not only is Yin yoga revitalising for your body, but your mind as well. The need for stillness in your poses can also be carried over to the need for stillness in the mind. As you pull yourself into a relaxed state through Yin yoga, the mind also benefits as you’re able to let go of the cloud of distractions and form a clearer perception. Meditation isn’t needed in Yin yoga, but as you continue your practice, you may soon find it puts you in the proper state for mental calm and clarity.

Coping with anxiety and stress

With all these calming benefits for the body, breath and mind, Yin yoga can also prove to be beneficial for people who regularly undergo stress and anxiety. Initially, holding a pose can make one anxious, but if you approach it gently and with no expectation of achieving perfection, your body (and mind) will begin to adjust. Yoga, in all its forms, requires only an open heart and an open mind. There is no need for constant judgement and control in your practice. This act of surrendering can be used in everyday life, making one more resilient to stress.

What is Yoga?

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What is Yoga?

Yoga 101 for Beginners

What is an asana? What yoga gear do I need? I have this specific physical problem…can yoga help me with it? Do I need to meditate to do yoga? If you’re new to the world of yoga, you may have asked yourself one or two of these questions. As with any form of physical activity, it’s important to learn the basics. But more importantly, yoga has a valuable history with philosophies and etiquette that any beginner should know. This guide will not only keep you informed, but also make you further appreciate yoga.

Origins

The word “yoga” comes from the Sanskrit root yuj, which means “to yoke or join together” and has been interpreted as a “union” of mind and body. It’s believed to have originated in India over 20,000 years ago. There is no written history of the exact origins of yoga, however, it was around 2,000 years ago when the Indian sage Patanjali began collecting statements for the Yoga Sutra, which is considered the authoritative text on yoga.

Yoga is often viewed as a practice involving spiritualism and this idea is accurate since yoga is one of the six schools of philosophy in Hinduism. Followers of Buddhism also use yoga for meditation. But don’t mistake yoga for a religion–it is not. It is, essentially, a philosophy that happens to be interwoven with other religions, none of which you need to study or follow to do yoga.

Types of Yoga

Yoga comes in many different styles, each with its own techniques and benefits. Some are meant to be relaxing, while others more physically challenging. Among the most popular types of yoga are: Ashtanga, Hatha, Hot, Kundalini, Iyengar, Restorative, Yin and Vinyasa.

Benefits of Yoga

Yoga lessons near meYoga has physical, mental and spiritual benefits, making it one of the best practices for your overall health. While not necessarily a cure to ailments, numerous studies have found yoga to be beneficial for people coping with a variety of issues.

Physically, yoga can improve flexibility, strength, balance, stamina, and body alignment. Mentally, yoga has been found conducive to stress reduction, body awareness, better sleep, self-confidence, and relaxation.

Yoga Gear

Depending on the type of yoga or posture, you may not need all of these things to practice yoga. Acquiring a yoga mat is a usually a good place to start.

  1. Yoga mats come in different lengths for different heights and thickness for extra cushioning. For sanitary reasons, it’s best you get your own mat.
  2. Straps are beneficial for a variety of poses for different parts of your body.
  3. Blocks provide support when it comes to extending to the floor or stability when holding asanas.
  4. Blankets help to elevate you in particular poses, usually when you’re seated.
  5. Bolsters give extra support and especially useful for pregnant women and anyone practicing restorative yoga.

Yoga Etiquette

When joining a yoga class, it’s good to observe these guidelines out of respect for not just your classmates and the instructor, but for the practice of yoga and for yourself.

  1. Arrive early. If you’re late, it’s better to wait for the next class.
  2. Take off your shoes before entering the practice area.
  3. Power off or silence your phone and other devices.
  4. During the class, when a pose seems too difficult, perform one that is more comfortable instead.
  5. Unless under extreme circumstances, don’t leave the class early as this will disrupt others and you’ll miss the cooling down or relaxation phase of your routine.

The Benefits of Savasana

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The Benefits of Savasana

Yoga classes often end with Savasana, i.e. the corpse pose. Corpse Pose or Savasana is perhaps the most relaxing yoga posture. And while it may seem easy, people actually find it difficult to simply lie down and be still for a few minutes. This is why it’s easy to perform, but hard to master. Savasana does not require strength or flexibility to execute, but maintaining it is key. The body and mind are challenged in many ways and the benefits are just as numbered and varied.

Relax the muscles and reduce tension

Corporate Yoga BrisbaneAfter a yoga class, coming into this pose will ease you physically and allows the benefits of your practice to permeate throughout your entire body. Savasana requires you to fall into a natural state and there is no need to keep your limbs straight when executing it. Every part of the body should let go of any tension, all the way from your head to your toes.

Effortless breathing

After connecting with your muscles, connect with your breath. Practise belly breathing throughout this pose, that is, using your diaphragm for slow, deep breaths. As you ease into this pose, so should your breathing.

Improve your focus

Conscious or active relaxation may seem like a contradictory practise, but this is the challenge of Savasana. Similar to releasing tension in the body, your mind will relax and become still, allowing for mental and emotional clarity. This is the end of your yoga flow, a time to reflect on what you’ve just accomplished to come to self-acceptance. Yoga is all about letting go and surrendering, and Savasana is one posture that truly exemplifies that philosophy. You’ll then be able to more easily carry this calm and concentration off your mat and into day-to-day activities.

Relieve stress and anxiety

Letting go of distractions is imperative to Savasana. Sensory stimulation and external distractions often lead to stress and anxiety, but with the practise of Savasana, you can become more still and aware. In this pose, you’ll be paying attention to simple and inner sensations like your breath which is also a great practise for coping with stress.

A meditative state

This posture is a good moment to channel energy. Savasana allows you to explore the fifth limb of yoga: pratyahara, which, essentially, is withdrawing from the senses and gaining mastery over external influences. The less and less distractions you sense, the deeper and clearer your meditation can become.

Savasana is typically done at the end of a yoga class or flow. Like with most yoga postures, practising Savasana on a hard, even surface is ideal.

  1. Lie down on your back with head, shoulders, upper back, buttocks and backs of legs touching the floor and arms to the side of the body.
  2. Let go of any tension. Relax the face and eyes.
  3. Allow your legs to relax with your feet turned out to the sides. There’s no need to keep everything perfectly straight. Open your palms upwards.
  4. Take slow, deep breaths while actively contracting and expanding the diaphragm.
  5. Reflect on the yoga sequence you just performed. Be aware of your current state. ‘Tune-in to how your body feels.
  6. Hold this pose for 5 to 10 minutes.

Strengthening and Soothing Yoga Poses for Pregnancy (and Which Ones to Avoid)

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Strengthening and Soothing Yoga Poses for Pregnancy (and Which Ones to Avoid)

Expecting mothers can find relief in yoga practice. At a time when you’re experiencing all sorts of aches, cramps and fatigue, it’s especially important to be kind to yourself and that includes exercise. Yoga invites you to be more present and aware, which can help with all the physical, mental and emotional discomfort you’re going through. Yoga can also be beneficial for your baby. Not only will some good stretching relax you, but it can strengthen you throughout your pregnancy and even during labour.

It is advised that you check with your doctor if you’re okay to do yoga. Even if you regularly exercised or practised yoga before your pregnancy, it’s always wise to get approval from a professional before heading to yoga class. When you are in class, inform your instructor of your condition so that they can modify certain poses for you. You’ll want to avoid overstretching and excessive twisting. Also, be mindful of your body heating up (no hot yoga) and stay hydrated. As an extra precaution, check with yoga studios that offer prenatal yoga specifically designed for expecting mothers.

Cat-Cow

Private Yoga Classes BrisbaneThis pose is great for relieving back tightness. It’s recommended you don’t push too far into the deep back bend, but focus instead on moving with your breath.

  1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
  2. Keep the neck long. Imagine a line connecting from the crown of your head to the tailbone. This is a neutral spine.
  3. On an inhale, tilt your pelvis back so that your tail sticks up (like a cat would). Drop down the belly and gaze up without straining the neck.
  4. On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the spine naturally round and drop your head, gazing to your navel.
  5. Repeat for five to 10 breaths.

Child’s Pose

This can help you with your nausea, anxiety as well as relieve the mind. Modify this by placing a bolster underneath your torso for support.

  1. Kneel on your mat and sit back on your heels.
  2. Breathe in and extend your arms forward into a stretch and lay your torso over your thighs.
  3. Rest your head and extended arms on the ground.
  4. Hold for 1 to 3 minutes.

Seated Side Bend

Soothe lower back pain when you try out this posture.

  1. Sit cross-legged in an upright position or folded in a half-lotus pose. Rest your hands gently on the ground.
  2. Stretch your left arm upwards and bend to the right with your gaze directed towards the ceiling.
  3. As you bend to the side, support yourself on your right forearm.
  4. Repeat on the other side.

Wide-Angle Seated Forward Bend

This pose can bring relief to back pain.

  1. Sit on the ground with your legs extended in front of you.
  2. Spread them wide, but don’t push too hard to keep them apart.
  3. Lower your chest to the ground while keeping your back flat. Place your hands/ arms on the ground in front of you.

Avoid the following poses as they require a lot of twisting and place pressure on the belly or abdomen.

Plank Cross

You may be able to do pose that require twisting the torso during your first trimester. But beyond that, avoid this or you’ll put too much stress on your belly.

Plow Pose

Postures that have you folding over can stress your core.

Boat Pose

This pose and other crunching poses can cause diastasis recti (abdominal muscle separation).

Locust Pose

Lying on your belly is simply prohibited during your entire pregnancy.

10 Reasons to Practise Vinyasa Yoga

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10 Reasons to Practise Vinyasa Yoga

Unlike slow-paced types of yoga meant to soothe and relax, in Vinyasa yoga classes you’ll really work up a sweat. Vinyasa translated from Sanskrit means “to place in a special way,” which is often interpreted as moving with intention and in conjunction with your breath.

Sometimes Vinyasa yoga classes are called Vinyasa Flow or Flow classes. Flow in yoga occurs when your movement and breath are linked together and flow as you go in and come out of postures. It’s slightly more fast-paced than other yoga classes, where you’re instructed to hold a pose for a few moments. The result is an invigorating practice that gets your heart and muscles pumping.

Beginner friendly

Vinyasa yoga has no strict set of rules and you’ll find classes where the instructor may incorporate a variety of things, like including other yoga styles or relaxing music. Consider Vinyasa yoga a healthy challenge and a way to learn basic pranayama (breathing).

A cardio workout

Studies have shown that regular Vinyasa yoga practise improves cardiovascular health. This makes Vinyasa yoga a great workout alternative when the weather is too hot or too cold for outdoor cardio exercise, like walking or running.

corporate yoga brisbaneDefined muscles

During Vinyasa yoga, you will typically perform a yoga push-up, where you move from plank to Chaturanga or four-limbed staff pose to upward facing dog to downward dog and to Chaturanga again. These yoga push-ups are a crucial part of Vinyasa classes and will leave you with toned shoulder and arm muscles The Chaturanga push-ups will also feel less overwhelming and repetitive as they are incorporated in a yoga sequence.

Burn calories

The high intensity impact of this cardio workout can burn a significant amount of calories. In 45 minutes of Vinyasa, one can burn 415 calories.

Re-energize

Vinyasa is a whole-body workout, getting your blood pumping, burning calories, and improving strength, flexibility and agility. It’s a functional exercise that can be invigorating, not just for the body but the mind as well. In Vinyasa yoga, you can release your stresses in a healthy way.

Reduce headaches

One study has proven that practising energy-boosting yoga for five days a week for six weeks can reduce the frequency and intensity of headaches. The research involved patients who added yoga to their usual care for their migraine issues.

De-stress

Scientific data can back up the fact that people coping with depression respond positively to practising yoga. Studies have proven that regularly performing yoga effectively reduces stress and anxiety. Yoga encourages mindfulness and being more aware of your breath and body in the present.

Go with the flow

If you’re prone to distractions or you find it difficult to sit still and relax, Vinyasa yoga might be for you. The smooth and continuous Vinyasa flow can enhance your concentration, removing yourself for a moment from counterproductive distractions and worries. You can take this habit off the mat and apply it your daily life as well.

Quit bad habits

Another scientifically proven benefit of Vinyasa yoga is that smokers find it effective in curbing their habit. One study showed that smokers who practised Vinyasa specifically were more likely to drop the habit of smoking than those who didn’t do yoga. The participants were noted to have reduced anxiety as well.

Variety and fun

Vinyasa yoga has been compared to Ashtanga yoga, which also involves continuous movement of postures through breath. However, Vinyasa is considered to be more flexible and classes will vary from session to session as well as your instructor. There are no set rules, unlike Ashtanga. Also, the flow in Vinyasa makes it appear and feel graceful, almost like dancing.

10 Basic Yoga Positions for Beginners

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10 Basic Yoga Positions for Beginners

Are you thinking of trying out yoga for the very first time? Or maybe you’re new to the practice and have been overwhelmed by all the postures in your classes. You might also be an experienced yogi looking to go back to the basics. There are some simple postures that serve as the foundation for most yoga practices. They’ll also help you get a grip on what you have learned and what you’re yet to learn.

If you’re planning to do this at home or without an instructor present, always err on the side of caution. Remember to breathe deeply and continuously as you move through each pose and listen to your body. If you feel any pain or discomfort, adjust your position accordingly or gently ease yourself out of the pose.

Downward Facing Dog

The downward dog pose stretches the muscles of the back of the body and legs as well as strengthening the arms and shoulders. It’s also been shown to alleviate back pain due to postural awareness.

  1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
  2. Curl your toes under and push back through your hands, lifting your hips and straightening your legs (as far as is comfortable for you).
  3. Spread your fingers and push down from the forearms into the hands and fingers.
  4. Your head should be directly between your arms.
  5. Keep your hips high and sink your heels towards the floor.
  6. Move your chest towards your thighs

Cat-Cow

This type of kneeling pose can greatly improve spinal flexibility and abdominal strength. While it may seem basic, it has wonderful benefits, particularly for people who spend a lot of time sitting down.

  1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
  2. Keep the neck long. Imagine extending from the crown of your head to the tailbone.
  3. On an inhale tilt your pelvis back so that your hips stick up (like a cat would). Drop down the belly and gaze up without straining the neck.
  4. On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the back naturally round and drop your head, gazing to your knees.
  5. Repeat for five to 10 breaths.

Mountain Pose

The mountain pose is more than just standing straight. This prepares you for other standing poses and works to develop your alignment. It’s also great for improving posture.

  1. Stand up with your feet together.
  2. If your ankles or knees are uncomfortable, separate your feet slightly. Lift up your toes and fan them out and drop them back down.
  3. Ground yourself to the floor using a downward energy from your hips and legs.
  4. Maintain the natural curve of your spine.
  5. Engage your core.
  6. Let your arms hang naturally by your side with palms facing forward.
  7. Keep the neck long and crown of your head towards the ceiling. Feel as though your spine is elongated upwards.
  8. Hold for five to 10 breaths.

Tree Pose

Yoga classes near meThis pose can be a bit more challenging, as it targets balance and core strength. However, it will help you if you develop these two areas. Be patient with yourself in performing this pose and remember that whatever you can do today is good enough.

  1. Come into mountain pose with your hands at your heart center or Anjali mudra.
  2. Your weight should be on all four corners of both feet.
  3. Slowly shift your weight onto your right foot while lifting your left foot off the floor. Keep your right leg straight without locking the knee.
  4. Bend your left leg and bring the sole of your left foot to a position above your knee. If it doesn’t come easily, bring it to the lower right leg, but never on the right knee.
  5. Press your left foot and right thigh into each other with equal pressure.
  6. Keep your balance by focusing on something still.
  7. Hold for five to 10 breaths, then lower your foot to the floor and repeat on the other side.

Child’s Pose

This posture is largely about rest, but also stretches the back and hips. If you need to rest from your practice at any time, come into child’s pose. Even in the middle of a class, you can adopt this pose as you need, and rejoin the class when you’re ready.

  1. Kneel on your mat and sit back on your heels.
  2. Lower your head and body forward, resting your forehead on the mat.
  3. Extend your arms by your side.
  4. Hold for 1 to 3 minutes.

Warrior I

This standing posture strengthens the legs, shoulders and upper arms, while improving balance and core strength.

  1. While standing up straight, step your right foot forward and bend the right leg so that your thigh is parallel (or close to parallel) to the floor.
  2. Your left leg should be straight with your toes turned towards the upper left corner of your mat or about 45 degrees and heel on the mat.
  3. Your feet shouldn’t be on the same line but separated as if you were standing on the sides of train tracks.
  4. Bring your arms out to the side and then up towards the ceiling. You can let your palms touch. Keep your gaze lifted up toward your thumbs.
  5. Your hips should be square and facing forwards.
  6. Hold for 30+ seconds and then repeat on the other side.

Warrior II

This pose typically accompanies Warrior I and has benefits like strengthening the legs and arms as well as the core.

  1. From Warrior I, while still keeping your hips squared, move them to face the side of the mat.
  2. Extend your right arm toward the front of the mat and the left toward the back with palms facing downward. Keep both arms parallel to the floor.
  3. Your gaze should be to the front and just over your right hand.
  4. Hold for 30+ seconds and then repeat on the other side.

Hero Pose

This is an invigorating stretch for the quadriceps, inner thigh and ankles.

  1. Sit on the floor in an upright kneeling position.
  2. Keep your knees together as you separate your feet from each other, placing a block between your feet.
  3. Lower your buttocks to the block.
  4. The feet should be pointing straight back with the tops of the feet flat on the mat.
  5. Rest your hands on your thighs.
  6. Maintain the natural curve of your spine, especially the arch of your lower back.

Cobbler’s Pose

Also known as Bound Angle or Butterfly pose, this posture can open the hips and groin.

  1. Sit down on the floor with legs stretched out in front of you, then bend your knees and bring the feet in as close to your body as possible with the soles of your feet together.
  2. Let the knees fall out to either side. Strongly press your feet together.
  3. Sit up tall and extend the spine and keep the shoulders back.

Corpse Pose (Savasana)

This is a great way to close your yoga routine. While it seems easy enough to execute, it’s difficult to maintain and master. This pose is all about stillness, not just in the body, but mind as well.

  1. Lie down on your back with head and shoulders touching the floor and arms to the sides of the body.
  2. Let go of any tension. Relax the face and eyes.
  3. Allow your feet to turn out. There’s no need to keep everything perfectly straight. Open your palms upwards.
  4. Take slow, deep breaths while actively contracting and expanding the diaphragm.
  5. Reflect on the yoga practice you just performed. Be aware of your current state. Notice how your body feels and then focus on your breath.
  6. Hold this pose for 5 to 10 minutes.

How to Do Yoga at Home for Beginners

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How to Do Yoga at Home for Beginners

What makes yoga so appealing and accessible is that you can take your practice anywhere you go, all you need is your mat. Not everyone can go to yoga classes as often as they’d like, so yoga at home is a great solution.  Daily Yoga routines are particularly ideal, with a 10 to 15-minute sequence that can wake up the spine, relieve minor back pain and stretch the hamstrings. A daily Yoga routine also allows for easier practice of longer routines. If you want to do yoga at home, here are a few things you need to know.

Yoga accessories

For most yoga styles, all you’ll need is a yoga mat, preferably non-slip. Blocks for bolstering are also a great addition, but these can easily be replaced with household items like firm cushions or folded blankets. Even a mat is not exactly a prerequisite to practice. If you’re without your mat or don’t have enough space, get creative. Find a piece of carpet or even on a bed.

A comfortable space

Setting aside a space dedicated to your yoga practice isn’t necessary, but since yoga is all about mindfulness, you may want to find a spot where you can focus and be at ease. You may even want to make your space more inviting by placing incense or candles. The important thing is that you should have enough room around you to avoid the risk of hitting any furniture.

Safety

If you’re new to yoga, it’s always best to be cautious during your practice. Without an instructor present, you’ll need to be extra mindful of your postures. Be aware of your physical limits and take care with vulnerable areas like the knees, hips, spine and neck. If you feel any pain, adjust or gently come out of the pose. There’s no need to force yourself into a pose. Yoga requires openness, not perfection.

Particularly before getting into longer routines or attempting more advanced poses, warm up properly. Transitioning between poses are the riskiest moments because there’s usually less attention paid to alignment.

Your yoga routine

What do you want to accomplish today? Do you want a relaxing routine or to try some invigorating postures? There are many types of yoga with varying benefits, which you’ll easily discover online. If you’re following video demonstrations, take time to study the poses and see if they can work for you before starting your routine.

For your daily practice, here are some poses you can do:

  1. Pelvic tilts
    1. Get into neutral position by lying on your back with the knees bent and the soles of the feet on the floor.
    2. On an exhale, gently rock your hips towards your face. Your bottom should not leave the floor but allow your low back to press into the floor.
    3. After a few seconds, inhale and return to neutral position.
    4. Repeat five to 10 times.
  2. Cat-Cow stretches
    1. Start on your hands and knees, aligning your wrists Private Yoga Classes Brisbaneunder your shoulders and knees underneath the hips.
    2. Keep the neck long. Imagine a line connecting from the crown of your head to the tailbone. This is a neutral spine.
    3. On an inhale, tilt your pelvis back so that your tail sticks up (like a cat would). Drop down the belly and gaze up without straining the neck.
    4. On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the spine naturally round and drop your head, gazing toward your knees.
    5. Repeat for five to 10 breaths.
  3. Downward Facing Dog
    1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
    2. Curl your toes under and push back through your hands, lifting your hips and straightening your legs.
    3. Move your chest towards your thighs.
    4. Keep your hips high and sink your heels toward the floor.
    5. Spread your fingers and push down from the forearms into the fingertips.
    6. Keep your head directly between your arms.
  4. Mountain Pose and Raised Arms Pose
    1. Walk your feet to the front of the mat until you are standing in a forward bend.
    2. Bend your knees slightly and slowly rise up to a mountain pose, i.e. standing upright with your feet together and arms by your side. You should feel grounded into your mat with an elongated spine (standing tall).
    3. From mountain pose, take the arms out to the side and up to the ceiling. Press the palms together.
  5. Corpse Pose (Savasana)
    1. End your routine by simply lying down in a face-up position. Your arms and feet should relax out to the side of your body.
    2. Allow yourself time for the benefits of your practice to permeate throughout your entire body.

Sources:

https://www.verywellfit.com/how-to-start-doing-yoga-3566735

https://www.ekhartyoga.com/articles/8-tips-on-how-to-do-yoga-at-home-practice-and-all-is-coming

The Mental Health Benefits of Yoga

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The Mental Health Benefits of Yoga

Some of the physical benefits of Yoga include improved flexibility, better circulation, and pain relief, but yoga has also been found to help with mental health issues, like anxiety and depression. Yoga is, after all, about both the body and the mind.

Yoga functions like a self-soothing technique, much like meditation, relaxation, exercise, or even socialising with friends. Researchers have proven that yoga can decrease stress by calming the sympathetic nervous system, leading to a decrease in heart rate, blood pressure and more eased respiration. Yoga has also been observed to increase heart rate variability, which indicates the body’s flexibility in responding to stress.

People undergoing mental health treatment may get medical care, but some seek alternative care or something beyond medication. Through research, yoga has helped patients coping with all kinds of conditions, from eating disorders to PTSD to schizophrenia. A study has found that yoga also lowers the incidence of drug and alcohol abuse, and other self-medicating behaviours that may be more harmful than helpful.

Yoga Health BenefitsRegulating stress reduces pain responses and activity in the brain associated with pain response and practicing yoga can do just that. Yoga lets you release stress and tension by focusing on the present–body, mind and soul. If negative thoughts are blocking the intention you’ve set for the day, yoga can shift you back into place and make you feel more in control.

Yoga promotes mindfulness, as you have to focus on your breath to guide you through each movement. Mindfulness means an increase in awareness in the present moment, which is a great practice for anyone immersed too deep in adverse thoughts. Some yoga styles and instructors also encourage students to let go of judgement towards themselves. Eventually, a person can take this mindfulness from the mat to everyday life.

Yoga requires commitment and resilience. A beginner will work on their patience as they undergo their practice. They will also need to let go of their ego and the need to compare themselves to others as it takes time to build a solid yoga practice, which differs from one person to the next. Going through a yoga routine also requires stillness, not just with the body as you hold poses, but the mind as well. All of this goes hand-in-hand with self-care and self-love, where you are allowed to be imperfect and accept certain flaws to reach your goals. Yoga is the same. There is no need for perfection, but only an open mind and open heart.

Another benefit of yoga is providing a person with greater insight. The time you take to pause for yoga practice is also a time for reflection and setting intentions. Here, you allow for a moment to check in with yourself, what you need in that exact moment, and what you can do for growth and learning.

It’s important that people experiencing mental health issues choose the right style of yoga. Some types are more strenuous and physically demanding. However, some people have found the extra focus on mobility a great way to manage their mental health conditions. Evidently, yoga is a low-risk, high-yield approach to improving health–physical and mental.

Sources: https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression

https://www.mindbodygreen.com/0-29125/5-positive-ways-yoga-affects-your-mind.html

http://www.newsweek.com/yoga-therapy-mental-health-mental-illness-depression-anxiety-eating-disorders-666220

The Different Types of Yoga

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The Different Types of Yoga

Yoga comes in many different styles, each with its own techniques and varying benefits. If you’re a beginner, you may be overwhelmed by your choices in yoga classes, but keep in mind what it is you want to experience and achieve through yoga. Perhaps you want a meditative class or something more physically demanding. Either way, it’s great to learn new variations of yoga to enhance your experience and break out of your comfort zone.

Ashtanga Yoga

Ashtanga translates to “Eight Limb path” and this variation of yoga puts you through a sequence of postures, performing them exactly in the same order. It is fast-paced, rigorous, and can be physically challenging. It’s certainly not for a beginner and even more experienced yogis may find it difficult. Typically, you will undergo six series, each increasing in difficulty. However, some classes allow students to work at their own pace while being assessed by instructors.

Hatha Yoga

Yoga Classes BrisbaneIn Sanskrit, “hatha” is a generic term for all the physical yoga postures. In Western practices, hatha yoga refers to styles grounded in physical practice and is the most popular kind. Beginners can ease themselves into yoga with hatha classes as you will be gently introduced to the most basic yoga postures and will show you classic approaches to breathing and exercises. While not as intricate and strenuous as other types of yoga, you’ll leave your hatha yoga class feeling looser and more relaxed.

Hot Yoga

Hot yoga is practiced in a heated room. You can therefore expect a ‘sweaty‘ workout. Pregnant women and people with heart ailments and blood pressure issues should avoid hot yoga or consult with their doctors first before signing up for a class.

Kundalini Yoga

Kundalini yoga entails intense classes where you can practice both the physical and spiritual aspects of yoga. This style of yoga releases the supposedly trapped kundalini energy in your lower spine. The fast-moving postures can invigorate you while also work on your core. Some classes may involve chanting, mantra, and meditation.

Iyengar Yoga

Iyengar yoga is known for its use of props, like blocks, belts, bolsters, chairs, and blankets, and can be both physically and mentally challenging. This style was developed by B.K.S Iyengar in India and is particular about paying close attention to proper alignment in poses as you hold them for a long time. The props help students go through poses safely, but if you’re recovering from any injury, it’s advisable not to do Iyengar classes.

Restorative Yoga

As the name suggests, restorative yoga is all about allowing students to relax and to release the body into a stretch that can be held for as long as 10 minutes. Restorative classes also make use of props to support students getting into passive poses. Restorative yoga may even be more rejuvenating than a nap and is perfect for anyone looking to soothe frayed nerves.

Yin Yoga

Even though yin yoga is quite slow-paced, it can still be challenging for yogis who are unused to the practice. Poses are held for three minutes or longer with the purpose of applying moderate stress to areas of the body like the tendons, fascia and ligaments. This results in increased circulation and improved flexibility and mobility.

Vinyasa Yoga

Vinyasa yoga is all about individualism, self-discovery and personal transformation. Vinyasa translates to “to place in a special way” and can encompass different styles of yoga. A Vinyasa class will vary with each teacher, but essentially, breath and movement is synchronised with a smooth transition or flow from pose to pose.

Sources: https://www.doyogawithme.com/types-of-yoga

https://www.gaiam.com/blogs/discover/a-beginners-guide-to-8-major-styles-of-yoga

https://www.mindbodygreen.com/articles/the-11-major-types-of-yoga-explained-simply