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Yoga and Your Breath

Bald Guy Pranayama February 4, 2019beginner yoga classes, corporate yoga brisbane, yoga at home

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.

The 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

Lie on your back with knees bent with feet flat on the floor and hip-width apart.
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?
Gradually begin to breathe as relaxed and as smooth as possible, pausing after each breath in and out.
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.

Open your mouth slightly and place your tongue just behind your teeth.
Inhale slowly through your mouth and raise your chin towards the ceiling. Allow the air to wash over your tongue.
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.

Lie on your back with knees bent with feet flat on the floor and hip-width apart.
Place a palm on the abdomen and take a few gentle breaths, actively expanding and contracting your abdomen.
Silently count the length of each inhale and exhale. If inhalation is longer than exhalation, slowly begin to make them equal.
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

Bald Guy Benefits of Yoga November 5, 2018beginner yoga classes, corporate yoga brisbane, Private yoga classes near me

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 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?

Bald Guy Benefits of Yoga October 8, 2018October 8, 2018beginner yoga classes, yoga at home, yoga brisbane

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 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.

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.
Straps are beneficial for a variety of poses for different parts of your body.
Blocks provide support when it comes to extending to the floor or stability when holding asanas.
Blankets help to elevate you in particular poses, usually when you’re seated.
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.

Arrive early. If you’re late, it’s better to wait for the next class.
Take off your shoes before entering the practice area.
Power off or silence your phone and other devices.
During the class, when a pose seems too difficult, perform one that is more comfortable instead.
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

Bald Guy Asana Spotlight, Benefits of Yoga September 12, 2018September 19, 2018beginner yoga classes, yoga at home, yoga classes brisbane

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

After 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.

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.
Let go of any tension. Relax the face and eyes.
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.
Take slow, deep breaths while actively contracting and expanding the diaphragm.
Reflect on the yoga sequence you just performed. Be aware of your current state. ‘Tune-in to how your body feels.
Hold this pose for 5 to 10 minutes.

10 Basic Yoga Positions for Beginners

Bald Guy Benefits of Yoga May 21, 2018beginner yoga classes, Private yoga classes near me, yoga classes brisbane

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.

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

Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
Keep the neck long. Imagine extending from the crown of your head to the tailbone.
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.
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.
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.

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

Tree Pose

This 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.

Come into mountain pose with your hands at your heart center or Anjali mudra.
Your weight should be on all four corners of both feet.
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.
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.
Press your left foot and right thigh into each other with equal pressure.
Keep your balance by focusing on something still.
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.

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

Warrior I

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

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.
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.
Your feet shouldn’t be on the same line but separated as if you were standing on the sides of train tracks.
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.
Your hips should be square and facing forwards.
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.

From Warrior I, while still keeping your hips squared, move them to face the side of the mat.
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.
Your gaze should be to the front and just over your right hand.
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.

Sit on the floor in an upright kneeling position.
Keep your knees together as you separate your feet from each other, placing a block between your feet.
Lower your buttocks to the block.
The feet should be pointing straight back with the tops of the feet flat on the mat.
Rest your hands on your thighs.
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.

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.
Let the knees fall out to either side. Strongly press your feet together.
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.

Lie down on your back with head and shoulders touching the floor and arms to the sides of the body.
Let go of any tension. Relax the face and eyes.
Allow your feet to turn out. There’s no need to keep everything perfectly straight. Open your palms upwards.
Take slow, deep breaths while actively contracting and expanding the diaphragm.
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.
Hold this pose for 5 to 10 minutes.