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How Often Should Beginners Practice Yoga?

Thursday, May 26th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

“How often should I practice Yoga?” is one of those questions most frequently asked of Yoga instructors. Like other theories involving the practice, answers vary from “as often as possible” to “once or twice a week.” Not only do both sides of the debate have valid concerns, but every student has individual needs, as well. In the end, perhaps the best reply may be “whatever works for you.” However, it is always a good idea to consider all of the facts before making a decision – and Yoga is no exception.

At least one online source recommends that new students practice Yoga as much as five or six days for the first few weeks – unless there are health limitations. This theory operates on the assumption that intensive initiations to the practice will catapult the body toward greater changes in less time; but is that what Yoga really is? To some beginners, this sounds like the old “no pain, no gain” philosophy espoused in middle school gym class. After all, Yoga is supposed to be about patience and awareness – not a mad dash to the finish line.

On the other end of the spectrum, instructors lean toward the concept of Yoga as a personal practice. Every student has his own goals, his own needs, and his own budget. Besides, people practice for a variety of different reasons, ranging from spiritual to medical. Some people want to quiet their minds, and others want to be more agile. Yoga, after all, is a way of living that cannot be “pigeon holed” into a mandated time frame.

The most important point to remember, when starting a Yoga practice, is to actually follow through with the endeavor. Chances are – the person who tries to practice every day, will burn out before establishing a healthy routine – much like the old story of the tortoise and the hare. Establishing a new habit takes time and diligence, but that is what Yoga is all about, isn’t it?

Classes offer accountability and assurance that a wide variety of techniques are being performed correctly, but Yoga practice can take place anywhere. Although the general consensus seems to favor two or three days per week for beginners, it is also important to realize that even a little Yoga is better than no Yoga at all. Not being able to adhere to someone else’s ideal should never keep students from attempting Yoga and enjoying its benefits.

© Copyright 2011 – Paul Jerard / Aura Wellness Center – Publications Division

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Four Yoga Postures For People Who Are Not Flexible

Sunday, May 15th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

The main issue, that prevents people from trying Yoga postures, is a lack of flexibility. Many Yoga poses (asanas) appear difficult; and quite frankly, painful. Many Yoga instructors have developed beginning classes that use less challenging asanas that are easy to learn and easy for new students who may lack flexibility. Yoga beginners will quickly increase their flexibility and confidence by starting with basic asanas.

Joint flexibility is attributable to genetics, age, gender, time of day, and one controllable factor – level of physical activity. So, while you may not have been “born flexible,” you can certainly increase your flexibility through physical training and exercises. As medical research has documented, the benefits of flexibility, in studies over the last 30 years, is certainly worth pursuing. Various studies have shown many positive outcomes related to range of motion training, including the fact that – flexibility training provided an improvement in posture and muscle symmetry (Corbin & Noble, 1980), delayed the onset of muscular fatigue (DeVries & Adams, 1972) and prevented or alleviated muscle soreness after exercise (DeVries, 1961).

Physical Yoga asana practice is known as one of the best stretching exercises available, but many people are deterred from trying it because they feel they are “not flexible enough to start.” Luckily, Yoga can be modified to be suitable for all levels of flexibility and fitness. Some Yoga asanas, in particular, are well-suited for those who may not have stretched regularly in the past.

Adho Mukha Svanasana – Downward Facing Dog Posture

Downward Facing Dog, a central pose for many practices, is an excellent beginner stretching pose. Knees may be bent as much as needed, and heels that reach towards the floor, may be lowered in time. Encouragement to distribute weight equally, through all four limbs, can help inflexible people get a reasonable stretch.

Downward Facing Dog with Bent Knees Modification

Many Yoga instructors will sequence this position after Push-Up position. Downward Facing Dog with Bent Knees is much easier for those who are less flexible. When lying on your stomach, you lift your upper torso with your arms, while moving your legs into a slightly bent position. Hold the position for at least 10 seconds and release. As you gradually become more flexible, you can straighten your legs to full Downward Facing Dog. This position will provide a wonderful stretch in the legs.

Eka Pada Rajakapotasana – Pigeon Posture

There are many challenging variations of this posture, but a compassionate Yoga teacher will be able to make this posture beginner-friendly for new students. Pigeon pose is a terrific hip opener, and the angle of the foot, knee, and leg can be adjusted to provide a deep or shallow stretch. Additionally, Pigeon pose strengthens the back while it opens the shoulders and chest, when done correctly. For Yoga students with tight hips, a blanket can be placed below the sit bone that touches the ground first. This small modification can level the hips and keep the spine straight, instead of leaning to one side.

Trikonasana – Triangle Posture

Initially, this position requires flexibility and balance. Most instructors start with the Warrior pose and move into Triangle Pose. To get into Warrior pose, simply stand in a slight lunge position. Stretch one arm in front and the stretch the other arm toward the back. If your right leg is the front leg, you will gently move your right arm to your right ankle and your left arm will stretch toward the ceiling. You will straighten your right leg, completing the Triangle pose. Hold for at least ten counts and release.

Most people, who struggle with the lack of flexibility, quickly discover that Yoga is one of the easiest methods to increase flexibility. Starting with the simplest poses will help to build confidence in beginners. In addition, they realize the positions are much easier than they look. For many people, Yoga poses are intimidating. To overcome the intimidation, use gentle poses with easy transitions.

Bhujangasana – Cobra Posture

Cobra pose promotes flexibility in the spine and stretches the chest, shoulders, and abdomen. Participants can lift as high as is comfortable. Over time, increased flexibility will allow practitioners to rise up more fully into the pose.

This position is a favorite among beginners. It is easy and gentle. Many instructors may also use the modified Cobra position for beginners, who may have lower back problems. While lying on your stomach, place the hands just under the shoulders. Gently raise your torso, by straightening the arms. Hold for at least a count of ten, and then release to the starting position. From Cobra, you can transition into a wide variety of Yoga poses.

While these Yoga postures are a good start, a welcoming attitude from the instructor is just as important as providing postures that are comfortable for people who may be new to Yoga. In the end, flexibility of mind is even more important than the inflexibility of joints.

Corbin, C. B., & Noble, L. (1980). Flexibility: A major component of physical fitness. The Journal of Physical Education and Recreation, 51, 23-24, 57-60.

DeVries, H. A., & Adams, G. M. (1972). EMG comparison of single doses of exercise and meprobamate as to effects of muscular relaxation. American Journal of Physical Medicine, 51, 130-141.

DeVries, H. A. (1961). Electromyographic observations of the effects of static stretching upon muscular distress. Research Quarterly, 32, 468-479.

© Copyright 2011 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Beginner Yoga – Studio Etiquette

Thursday, September 23rd, 2010

By Roque L. Rodriguez III and Mariellen Brown

When trying out different yoga studios, be mindful of the culture of the studio. Each one is different. In general, it is never appropriate to wear your shoes inside of the studio, talk to your friends during class, leave your phone on, or ignore the teacher and start doing your own poses. The best advice is to simply be respectful of the studio, class, instructor and your own body.

When attending a yoga class, try to arrive 10 – 15 minutes early so you have time to change, set up your mat and collect whatever props you will need before the class begins. Be conscious of how many people are attending the class, you may need to move your mat to help make room for others. While eating is generally discouraged inside of the yoga studio, most allow drinks and may offer bottles of water or a water cooler. Try to be completely prepared for the class to begin, sitting on your mat, at least 5 minutes before the class starts.

When participating in the class, listen to your body as well as the instructor. If you do not feel comfortable doing a pose for any reason, you always have the option to skip the pose and do whatever resting pose is recommended. If you have personal questions for the instructor, try to save them for after the class.

“When in Rome” is a good phrase to live by when deciding what the etiquette is for a yoga class. Most yoga studios are warm, welcoming environments where the teachers are used to dealing with new students and will be a big help in guiding you through the beginning stages of your yoga practice.

Roque L. Rodriguez III is a poet and yoga instructor in New York, NY. He is currently taking the 300 hour yoga teacher training course at ISHTA Yoga NYC.

Mariellen Brown is a New York City-based designer and writer. She has recently started taking yoga classes for beginners at ISHTA Yoga NYC and is working on her 200-hour yoga teacher training certification.

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The Yoga Basics – Your Guide to the Practice of Yoga

Thursday, September 2nd, 2010

By Joy C. Harrison

Yoga is a great form of exercise. It can help you relax while building lean muscles. It will also help you with your flexibility. Starting a yoga practice may seem daunting, but once you know the basics, you are set. Your guide to the practice of yoga is discussed below.

Yoga is one of those rare forms of exercises where you don’t need specialty equipment. You can wear any clothes you want as long as they are loose fitting, and you don’t need shoes because you’ll be barefoot. Most people who practice yoga do recommend using a mat or blanket to make the floor poses more comfortable.

Practice your yoga in the morning to start your day off with a revitalized and alert mind. You can also do some stretching and breathing exercises at night to help induce a peaceful and restful sleep. Most beginners practice 15 minutes a day of poses and 15 minutes a day of breathing exercises.

A basic yoga session consists of set of warm up exercises, standing poses, sitting poses, twists, supine and prone poses, backbends, and finishing poses. The session will typically follow in that order as each set of exercises builds on the ones before it.

Yoga is not a competitive sport by any means. You do what feels naturally and you will find that you will be able to hold the stretches for longer amounts of time and will be able to hold them much deeper. As with all exercise programs, listen to your body and you will have an enjoyable practice. Namaste!

As a writer for Trampolines with Enclosures and Big Barrel Bat, the writer identifies dozens of products & supplies on the internet.

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RELIEVING OF STRESS

Saturday, July 3rd, 2010

Dr R K S RathoreBy Dr R K S Rathore

Working long hours in the office in one posture, or having a very hectic life, usually leads to stress; and we feel tired. Here is an easy method to get rid of your stress in half an hour, by following these steps.

Step 1

Sit in a Yogic posture, such as – Sukhasan, Sidhasan, Padmasan or Bajrasan
Put your hands on your knees in jyan-mudra.

Step 2

Bend your head downward by exhaling; pause for 10 seconds, and move your head up by inhaling to the normal sitting posture. Pause for a few seconds, and bring your head upward by inhaling, as much as you can. Pause for 10 seconds, and bring your head down to the normal position by exhaling.

This is one cycle. Repeat it for three times.

Step 3

Bring your left ear to the left shoulder, without moving the shoulder; stop for a few seconds and bring it back. Now, bring your right ear to the right shoulder similarly; stop for some time, and bring it back. This is one cycle. Repeat it two more times.

Step 4

Move your face towards the left shoulder by exhaling; stop for a few seconds, and come to normal position. Now, bring your face to the right side by exhaling; stop for a few seconds, and come back by inhaling. This is one cycle. Repeat it for two more times.

Step 5

Unite the five fingers of each hand, and put your hands on your shoulders. Now, rotate the hands 5 times in a clockwise direction, and 5 times in an anticlockwise direction – rhythmically. Now, move your hands from the shoulders to the front 5 times; upward 5 times; and on each side 5 times. Rest for a while.

Step 6

Cross the fingers of both hands, and put them on the posterior side of your neck. Bring both the folded arms to the front by exhaling, and try to unite them at your frontal side. Bring them back to the earlier position by inhaling. This is one cycle. Repeat it 10 times – slowly and gradually. Rest for a while.

Step 7

Put your left hand on the ground, near your body, and right hand on the head. Bend towards the left side by exhaling, and give a full stretch on the right side. Now, reverse this process to the right side. Repeat the whole process twice and rest for a while.

Step 8

Put your both hands on your back, fold the fingers of the left hand, and hold the left wrist with the right hand. Bring your head forward to the ground by exhaling, and go back by inhaling. Now, bring your head gently on the left knee by exhaling, and bring it back by inhaling. Do the same process toward your right knee. This is one cycle. Repeat the whole cycle twice.

Step 9

Keeping the posture of Step 6 – rotate your upper body from left to right three times, and now hold your right wrist with the left hand; rotate your body anticlockwise three times. Rest for some time and stand up.

Step 10

Bring your feet nearer to each other; stand straight and bring your both hands parallel to the feet by inhaling, exhale – and now move both hands above your head by inhaling, Stretch your body up on the fingers of your feet and the big toes. Remain in this posture for a few seconds and come down by exhaling. This is TADASANA. Repeat it once more.

Step 11

Lay down in SHAVASANA, and relax as suggested in an earlier article.

AUM SHANTI ! SHANTI ! SHANTIHI !

Courtesy: Dr. R. K. S. Rathore’s YOGA KUTIR

Mobile: + 919897445600; Ph: – +91-562-2212320

Email: rksrathore2007@rediffmail.com

Dr R K S Rathore

Working as Secretary in an NGO named as “Arogyam Dhyan –Yoga Samiti” for Life Style Modifications and running free Yoga classes daily from 5.30 to 6.30 A. M. at Agra (India).

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I Can’t Remember the Sun Salutation!

Wednesday, June 9th, 2010

By Gaylene Thoeny

You don’t need to worry about trying to remember it. The Sun salutation is simply a series of flowing poses, linked together by breath. It’s also known as a Salute to the Sun or in Sanskrit (the original language of yoga) Surya Namaskar.

This series builds strength and flexibility in the muscles and spinal cord, it alternates flexion (forward bending) and extension (gentle back bending) of the spine through the series. It’s great as a warm up to the rest of your practice or just on it’s own. Different styles and levels of yoga have different variations of the series. There isn’t even a set number of poses in the series, but typically it’s twelve to fifteen poses. Ultimately you could piece together a string of poses that works for you and call it your own personal sun salutation.

A single round is made of two complete sequences of the series, one for the right side and one for the left. To get the most benefit I would suggest at least 2 rounds of the sequence you choose, or two on each side.

A Basic guideline:

Pose 1: Mountain Pose with hands at heart center

Breath: Exhale

Pose 2:Extended Mountain pose

Breath: Inhale

Pose 3:Forward Fold

Breath: Exhale

Pose 4: Lunge

Breath: Inhale

Pose 5:Downward Facing Dog

Breath: Exhale

Pose 6: Plank

Breath: Inhale

Pose 7: Crocodile

Breath: Exhale

Pose 8:Cobra or Updog

Breath: Inhale

Pose 9: Downward Facing Dog

Breath: Exhale

Pose 10: Lunge

Breath: Inhale

Pose 11: Forward Fold

Breath: Exhale

Pose 12: Extended Mountain Pose

Breath: Inhale

Pose 13: Chair (not typical but I like to add this one in)

Breath: Exhale

Pose 14: Extended Mountain Pose

Breath: Inhale

Pose 15: Mountain

Breath: Exhale

A few other basic notes about the series is not to stress out about the breathing. The key really to make sure you are breathing and not holding your breath, the rest will come in time. Making sure to breath in or out as the case may be with each pose will keep you moving along faster and warm-up your breath and your body very easily and very quickly.

There are many variations of this series online, in books and elsewhere and they will all work. Don’t worry about following them word for word or movement for movement. Let the movement take over and enjoy your practice, these should not be a memory test!

This article by Gaylene Thoeny, a 500hr Registered Yoga Teacher, Personal Trainer, Lifestyle Manager, Yogi and mom. Go to http://www.groundinglifestyle.ca for more information. Gaylene specializes in creating a grounded life on and off the mat. You can also follow her at gaylenet on Twitter and on Facebook.

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Taking Yoga to Fight Stress and Blast Fat Away

Wednesday, April 28th, 2010

By Shone Wetson

Modern yoga classes are varied in types. There are hot yoga classes, as well as naked, general, and even therapy type classes. There is truly a practice for all types of people, whether you want to improve your body or you are just starting out.

The many benefits of taking a class include stress relief, weight loss, increased flexibility, and becoming in tune with your mind, body, and soul. There are multiple positions and angles to take when doing yoga, so it is truly designed for all types of people.

How much do classes cost?

In the United States classes can become costly. They range from $20 a month to well over $300 a month. It truly depends on where you go and what type of classes you take. City and state also play a role in the cost. Your teacher’s expertise can make prices more costly as well. If the classes are included in your gym membership they can be much cheaper! You basically need to look around to find the best prices.

How soon do I see results from taking Yoga classes?

You can see results in as little as one week. You may feel more energized, your muscles will feel tighter, and you will see improved sleeping patterns. After a few more weeks you will notice even more muscle development and less overall body fat. Depending on your size when starting you may see dramatic results faster or slight changes to start with.

Where can I take classes?

Most gyms or fitness clubs have classes. You can also go to a specialty studio instead, if that is what you prefer. There are numerous places to take classes and something for everyone. If you prefer to learn in your own home, there are many TV shows with demonstrations as well as fitness DVDs. It is recommended to learn before doing it on your own, so you can avoid injuries.

What type of Yoga is right for me?

It depends on what your overall goals are. If you want to slim down, a general yoga class provides you with all that you need. If you are pregnant or recovering from surgery, “gentle yoga” is best for you. These classes are relaxing and slow paced, so that those with injury or limitations can still get the benefits they need.

If you are ready to step it up a notch, Hot yoga, or Bikram, are excellent choices. They involve high temperature studios, so they are only recommended for those that already have a good fitness level. These classes allow more frequent water breaks. Please do not take a challenging yoga class if you are not strong enough to go through the entire session safely.

Overall this fitness practice is excellent for the whole body, inside and out. It is worth it to try it at least once if you haven’t already!

To discover more free information on yoga and how it can help you.

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Strengthen Your Home Yoga Practice

Thursday, April 8th, 2010

By Kaleena A Lawless

If you do not take yoga classes, but enjoy practicing, you are not alone! Many yoga en thusiasts prefer the comfort of their own home and enjoy doing yoga on their own schedule. While this approach to yoga can slow down progress, mostly by not having a teacher explain and correct, it is still easy to progress with a rewarding home practice.

Follow these simple tips for an improved at home yoga practice:

1. PRACTICE!

If you are serious about strengthening your yoga routine it is essential that you practice for at least 20 minutes two to three times a week. This is primarily important for muscle memory and retaining achieved flexibility. Have you ever made progress in flexibility, taken a week off, and then realized you were back to square one? It is important to build momentum with any exercise routine. Yoga will improve strength, flexibility, balance and co ordination and the more you improve the better you can get in to poses and learn about the way your body works and moves, which ultimately, makes a better student.

2. Listen/Read

Whether you learn yoga from a DVD, book or online it is helpful to constantly review your material. Even basic poses such as the warrior or strength exercises like the squat need constant form reviews to perfect. If you practice yoga to a DVD listen to instructions carefully, as the most subtle movement or placement in yoga can make a world of difference. Practicing on your own requires more in depth research and persistence to make the most of your sessions. I also find it to be extremely helpful to watch videos online from yoga blogs, youtube and podcasts.

3. Hire an In Home Yoga Teacher

It is a great idea to hire a yoga instructor periodically. A teacher will help to correct form and to make sure you are on the right track. I would recommend seeking extra help every other month or so. About a week before your session start to write down any questions or concerns that come to mind during your practice to make the most out of a professionally trained yoga teacher.

Yoga is a wonderful exercise full of both physical and mental benefits. It is not uncommon to practice on your own but follow these tips to make the most out of your growing yoga practice for effective and safe sessions.

Kaleena Lawless

Personal Training Specialist

http://www.kalisthenixfitnessblog.com

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Yoga Central – Camel Pose

Tuesday, March 30th, 2010

By Mercedes Aspland

This is the second article in our yoga central series and today we will be looking at a pose known as camel pose or Ustrasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

Although the name may make you feel this will be a simple pose to carry out, it may not be the case if you spend most of your day sitting so take it slowly at first. Below we have put together step by step instructions on how to carry out this pose successfully:

1. Begin the pose by kneeling on the floor with the thighs straight up and the knees hip width apart. Turn your thighs in slightly and narrow your hips. Firm but do not harden your bottom and imagine you are pulling your sitting bones up into your body. Firm your shins and the top of your feet against the floor.

2. Place your hands on your bottom with the base of the palms at the top of the bottom and the fingers facing down to the floor. Press the tail forward but make sure your pelvis does not push out. To help stop this from happening press your thighs back. As you inhale lift your heart by pressing the shoulder blades against the back.

3. Lean back against the tail bone and shoulder blades leaving your head so that your chin is near your chest. If you are new to this pose then this is probably where you should stay. Alternatively you can lower your hands to your feet. If you need to your can lower one hand, slightly twisting your body and then when you come back to a straight position you can lower the other hand. If this action causes your back to compress then you should lift your heels by turning your toes under.

4. Make sure your lower ribs aren’t sticking out as this can cause the belly to harden and the back to compress. Lift the front ribs up from the pelvis and then lift the back ribs away from the pelvis to lengthen the lower back. Press your hands against the soles of your feet with the base of the palms on the heels of the feet and the fingers pointing towards the toes. Turn the arms so the elbows face forward by squeezing the shoulder blades. You can leave your head in a neutral position or drop it back but be careful not to strain the neck.

5. Stay in this pose for 30-60 seconds. To come out put your hands on the front of your pelvis and roll up leading with your heart. Push back into child pose and rest for a short while.

Tips and Precautions

You should not practise this pose if you suffer from either high or low blood pressure. In addition you should avoid this pose if your suffer from migraines or insomnia or if you have any injuries to your neck or back.

Many beginners to this pose can find it difficult to get their hands on their feet without straining their back. There are a number of things you can do to help. Firstly try raising your heels but if this is still no good you can try resting to blocks at their highest just outside your feet and leaning back on them. If you find this difficult then you can use a chair. Place the chair over the shins and rest the seat against the bottom and lean back on the chair.

Benefits and Focus

The pose will help to stretch out the front of the body, the ankles, thighs and groins as well as strengthening the lower back. It can help to improve posture as well as stimulating the organs in the abdomen and neck. Therapeutically this pose can help with a number of respiratory ailments as well as mild backache, fatigue, anxiety and menstrual cramps.

This article has been supplied by Mercedes Aspland alternative therapies directory. You can also find more information on our Yoga page.

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Yoga For Beginners – Seven Most Popular Questions Asked by New Yogis

Monday, February 15th, 2010

By Ntathu Allen

Congratulations!!! You have rang your local Yoga Studio and signed up for your first ever Yoga lesson. After the initial “yeah, feel-good-vibes”, you sit down and wonder what to expect.

As a Yoga Teacher, I receive many enquiries from potential students, anxious about what to expect when they join a class.

Here, in no particular order are the seven most popular questions I am asked by new yogis prior to starting their first yoga lesson.

Seven Most Popular Questions Asked By New Yogis

1. What Do I Wear ?

When you practice yoga it is essential you wear loose comfortable clothing. Clothes that enable you to move your body freely without restrictions and in which you feel at ease in, for example, yoga pants and a cotton tee-shirt. Some schools of yoga prefer students to wear tee-shirts which cover your shoulders and preserve your modesty.

Other schools, for example Iygenar prefer students to wear shorts, so that the teacher can accurately see your body and make appropriate adjustments.

Some ladies prefer to wear leotards and leggings when they practice yoga. Again, it is a personal choice.

2. Can I Eat Before My Class?

Generally speaking, it is best to practice yoga on an empty stomach. If it is a heavy meal, try to eat at least 60 – 90 minutes before your class.

3. I Am Over 40 Years Old, Am I Too Old To Start Yoga?

Absolutely not! Regardless of age yoga can be started at any age. In fact, in my experience, mature students approach yoga with a quiet determination to use their practice to let go of past hurts and regain their flexibility and strength. If you have not practiced any form of exercise for a while, then yoga, with its emphasis on gentle stretching and relaxation techniques, offers you a gentle introduction into living a more active lifestyle.

4. I Am Pregnant And Have Heard That Yoga Is Good Preparation For Childbirth. Is This True?

Yes, yoga exercises and relaxation techniques are perfect preparation and exercise for pregnant women. Breathing practices and relaxation techniques help your body adapt to the physical and emotional changes your body undergoes. Whilst meditation exercises encourage you to turn your mind inwards and connect with your inner strength – all necessary preparation for labour.

If you are pregnant and this is your first experience of yoga, it is advisable to attend a Pre-Natal/Yoga For Pregnancy Class where the teacher will be able to adapt yoga poses to your particular stage of pregnancy.

5. I Am Really Stiff And Suffer From Back Pain – Can Yoga Help Me Relieve My Back Pain?

If you suffer from back pain, it is essential that you seek advise from your Doctor before starting any form of exercise. Yoga postures, such as the cobra, half spinal twist can help to strengthen weak back muscles and improve the flexibility of your spine. With regular practice, yoga will help to ease back pain.

6. How Long Does A Yoga Session Last?

Classes usually last 60 – 90 minutes. Generally, your yoga class will consist of an initial relaxation, a few rounds of the Sun Salutation, breathing exercises, yoga postures and a final relaxation. Some classes include a period of guided meditation as part of the lesson.

7. I Am Stiff And Not Used To Sitting Cross- Legged On the Floor – How Will I Cope?

Generally speaking, most people are not used to sitting cross-legged. If you have problems with your knees, stiff hips, lower back pain you will find it easier to sit on a cushion with your legs stretched out in front of you. Alternatively, you can always practice yoga seated on a chair. If you are nervous about sitting on the floor, have a quiet word with your Yoga teacher before the class and she can advise you on different easy seated postures.

There you have it. Seven popular concerns new yogis have when they start yoga. Let me know if your concern isn’t covered and I will be happy to offer you support to ensure you enjoy your first yoga class.

Ntathu Allen, Hatha Yoga Teacher works with women who want a richer, more fulfilling life for themselves and their families. She inspires and supports you to take time-out from your busy schedule to care for and nurture your mind, body and soul. To find out more go to: http://www.yogainspires.co.uk and sign up for your FREE weekly copy of Ntathu’s Yoga Guide To Better Health, Inner Peace And monthly Yoga Inspires newsletter

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Email: ntathu@yogainspires.co.uk

http://www.yogainspires.co.uk

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