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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.

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

Bald Guy Benefits of Yoga August 14, 2018pre-natal yoga, yoga brisbane, yoga classes brisbane

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

This 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.

Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
Keep the neck long. Imagine a line connecting from the crown of your head to the tailbone. This is a neutral spine.
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.
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.
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.

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

Seated Side Bend

Soothe lower back pain when you try out this posture.

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

Wide-Angle Seated Forward Bend

This pose can bring relief to back pain.

Sit on the ground with your legs extended in front of you.
Spread them wide, but don’t push too hard to keep them apart.
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.

The Mental Health Benefits of Yoga

Bald Guy Benefits of Yoga, Well-being May 7, 2018May 7, 2018corporate yoga brisbane, yoga brisbane, yoga classes brisbane

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.

Regulating 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

Bald Guy Benefits of Yoga April 30, 2018corporate yoga brisbane, yoga brisbane, yoga classes brisbane

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

In 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