Posts Tagged ‘Yoga for Beginners’

Is Power Yoga for Beginners?

Monday, December 5th, 2011

become a yoga teacherBy Kimaya Singh

It is an exciting time for yoga students and teachers, with so many different types of yoga classes offered today. However, we must not forget the importance of choosing the right class because not every class is one-size-fits-all. Some classes are geared toward beginners, while others require prior knowledge of poses. Students who attend an advanced class without knowing the associated risks are putting themselves in a position for potential injuries.

Power yoga is a rigorous workout involving the entire body. There are many different forms of power yoga, depending on the instructor’s own philosophies. Basically, the common thread among power yoga classes includes performing a series of poses fluidly, while maintaining a focus on breathing and holding poses a little longer that usual. It provides a higher-intensity workout than traditional yoga classes and is often practiced by athletes in training to sharpen important skills including stamina, strength, and agility. Students not familiar with poses could find themselves overwhelmed, frustrated, or possibly injured. The benefits of power yoga are similar to other yoga practices, and include a stronger, more fit body, an increased ability to concentrate or focus, stronger muscles and joints, increased flexibility and balance, and decreased stress levels.

Beginners can certainly try power yoga, but it is not going to be for everyone. Many beginners would feel more comfortable in a slower-paced class where the instructor can talk through each pose. Beginner’s classes are often beneficial because students learn what each pose is supposed to feel like, how to breathe into each pose, and common mistakes to avoid. Yoga instructors of power yoga will most likely assume students already have this knowledge, and will focus more on providing the “flow” more experienced students are seeking in a power yoga class.

With that being said, if a beginner really wants to try a power yoga class, they should do so with awareness that it might be confusing at first. They should make the instructor aware of their current skill level, so he or she can provide extra support as necessary. Some people catch on quickly and might not have any problems keeping up with the flow of the class. Others will quickly realize that they need a slower pace before venturing into power yoga.

One of the greatest things about yoga is that it is for everyone, from kids to seniors. Yoga encourages self-awareness. If someone is fit, strong, and feeling confident that they can succeed with power yoga, then they should do it. If, however, someone were out of shape and wanting to improve their health starting at square one, then a basic yoga class would be a better fit.

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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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Yoga Positions For Beginners – 3 Strategies to a More Balanced Tree Pose

Wednesday, January 20th, 2010

By Mary Cruickshank

Some days a yoga practice is more focused, balanced, and centered. You stand stronger and remain more grounded throughout the sequences. Other days can be less steady and more wobbly, constantly struggling to find your balance with each yoga position. The tree pose happens to be one of those positions that can give a clear indication if you are going to have a strong practice or a wobbly one. It can appear as one of the simplest yoga positions but can be extremely challenging. Fortunately there are techniques and strategies to help stabilize your body through this position.

When starting to do the tree pose find a vertical line about six feet away from you that you can fix your eyes on. Balance yourself firmly on one leg. Bend the knee of the other leg and place the foot on the inside of the opposite thigh. Bring your hands together in front of your chest to assist with your beginning balance. Once you feel steady on your one leg, then lift the two hands to above your head and straighten your arms as if trying to touch the ceiling all while focusing your eyes on your vertical line. Stand firmly without wobbling or swaying for as long as possible, breath deeply and slowly. Release your arms back to your side and bring the foot back to the floor. Repeat with the other leg.

Subtle strategies that will increase your steadfastness during the tree pose:

Use a stripe on the wall, a doorway molding, a pole, any straight vertical line as your focal point instead of a spot. When moving the hands from in front of the body to above the head your line of vision can shift ever so slightly so with a linear focus your eyes can adjust without having to shift your balance.

Adjust the lifted foot between your high inner thigh and the inside knee. You can increase your steadiness by making a slight adjustment to the placement of your foot. Moving it just a little can stop the wobbles.

Breathe in deeply while raising the two hands towards the ceiling. Elongate the spine and lift your head away from your shoulders focusing on your vertical line.

If attempting the tree pose and find that you just can’t seem to find your balance, then simply straighten your bent knee so you again have two feet on the floor. Always opt for caution and safety. You can then either try again or not. Sometimes the second time can prove to be a very balanced tree pose.

Practicing the tree pose consistently will restore balance and equilibrium to the body by coordinating the mind with the body. It also increases hip flexibility and makes the pelvis more limber. One of the biggest benefits is the gain in personal confidence each time you successfully achieve the balance and stability of this empowering yoga position. There can be shakiness for beginners until your ankle stabilizer muscles become stronger and you find balance in your body. Fortunately with practice and perseverance the steadiness will happen more and more.

Whenever I practice the tree pose I concentrate on only one of the muscles or body areas involved in this position. By putting my attention on either the ankle stabilizer muscles, lower back, hips, pelvis, core, neck, or shoulders, the rest of the body relaxes and eases into the position with more lightness and flexibility and therefore more success.

Practice yoga to improve balance, get more energy, relieve tension and increase strength. If you are serious about improving your health and appearance then the next move is up to you.

Mary Cruickshank has been practicing yoga for over ten years. Visit http://www.MyReadingChair.com/Learn_Yoga_Review.html to learn the three biggest myths about getting into shape.

http://www.MyReadingChair.com is for people that want to learn how to feel healthier and become wealthier. Visit anytime.

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