What is Yoga?
Yoga focuses on the union between mind, body and spirit. Yoga derives its philosophy from Indian metaphysical beliefs. In the ancient Sanskrit language, the word yoga is described as to yolk or to join together. The ultimate aim of this philosophy is to strike a balance between mind and body and attain self-enlightenment. To achieve this, yoga uses movement, breath, posture, relaxation and meditation in order to establish a healthy, lively and balanced approach to life.
Though the exact origins of yoga are unknown, yoga is considered to be the oldest physical discipline in existence. Yoga, thus symbolizes balance in every area of life. In the earlier times, the rationale of the yoga postures and breathing exercises was to bring stability and relaxation so practitioners could prepare for the rigors of meditation, sitting still and alert for long periods of time. In modern context yoga can play an important role in maintaining a fine balance between work and healthy mind.
I will be taking my first yoga class ever this weekend. What do I wear? What do I need to bring? Can I eat beforehand?
Wearing comfortable, breathable clothing is recommended. Loose-fitting or clothing containing spandex is a good idea so that you have a free range of motion with the whole body. You won`t need socks or shoes as yoga is practiced in bare feet, and with this being said, it is customary to bathe the feet before attending a yoga class. You will need to bring a yoga mat, a water bottle and a towel. As for eating beforehand, take a quick look at the Nutrition section of this website to find out exactly what is recommended.
Where is the best place to buy a yoga mat? The one I have is very slippery and thin. Should I spend a lot of money on a better quality one?
Finding a good yoga mat that doesn`t slip and is dense enough to protect the knees and hip bones is every yogis ongoing dilemma. Everyone ends up finding a brand that they prefer. Usually after trying out a few brands you will find which one works for your needs best. I currently am using a STOTT Pilates mat as I find it is very durable for the amount of classes I have to teach, whereas in the past, I`ve had mats start to crumble and decompose (mostly the environmentally friendly ones) after about 10 classes. I've also had success with the GAIAM premium sticky mat, which can be purchased for around $30.00. I usually purchase my mats at Winners or at Yoga Centres. Some Yoga Centres will even let you try before you buy.
I've never done yoga before, what do I need to know?
As a new practitioner to yoga, you will want to get a clean bill of health from your doctor to make sure you are in good physical health. You will also want to think about what some of your goals might be that you would like to achieve through yoga. For example, if one of your goals is to build lean muscle mass and gain flexibility you might want to try a power yoga class. However if your goal is to reduce stress and to calm the mind, then a gentle hatha class would be a better fit. In yoga it is very important to remember that you must always listen to your body and to do what feels right. If you join a class that has been together for a while, then perhaps only try to do half the class, modifying poses whenever possible and resting in child's pose when you need a rest. Less is always more in yoga.
I'm not very flexible, will I be able to do any of the poses?
I am asked this question quite a bit and my answer is always the same. If we don't start from somewhere, where do we start? Yoga is designed to promote a balanced and flexible body and mind. If you are afraid that you won't be able to do the poses well enough, ask yourself this; "who am I trying to please?" In yoga, it is truly an individual experience. You will notice your instructor most likely stating to keep your eyes on your own mat and to only go as far as your body wants to go that day, which may be different every time you come to your mat. I encourage you to take that first big step and take your first yoga class. You may surprise yourself with how many postures you can actually do.
I injured my knee awhile ago. It has healed pretty well but I am nervous that I might re-injure it during yoga. It seems that a lot of poses require kneeling. Should I avoid yoga altogether?
It is very important to always make the teacher aware of any injuries, ailments, pregnancy or any other situation you think may have relevance to your practice. The teacher may then tell you what postures to avoid, alternating postures to try as well as variations of common kneeling postures.
I am overweight. Should I lose weight before I try yoga? It seems the people I have seen in yoga pictures are pretty skinny.
You by no means need to lose weight to do yoga. Like any marketing campaign, including yoga, skinny models who aren't even yogis are used too often. Try not to be intimidated, but empowered by all of your wonderful good qualities. Some of my best yogi students are above average in weight.
I work at a computer most of the day and find my neck and shoulders are really tight. Are there any yoga postures that I could do to loosen them up?
This is a routine I teach to most of my corporate clients who find themselves at the computer all day (sometimes even all night). I recommend doing this routine at least twice in an 8 hour day at a desk.
Chair Yoga
Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart. Place your palms flat on your thighs, and feel length in your spine, head balanced over heart, heart balanced over hips. Inhale and exhale evenly for five counts each. Repeat as many times as you'd like.
Inhale and lift your arms overhead, taking hold of your left wrist with your right hand. On an exhalation, bend to the right. Stay there for three breaths. As you inhale, come back up to vertical and change wrists. Exhale, and bend to the left. Stay there for three breaths. Inhale back up to a tall spine. Exhale, release your arms. Circle your shoulders a few times, sensuously rolling them up, back and down. On the fourth roll, interlace your fingers behind your back with your arms as straight as you are able to make them. If you don't have room behind you, reach back and hold onto the outside edges of the back of your chair. On an inhalation, lift your chest, making a high backbend. Stay here and draw three full, rich breaths into your body. As you exhale, release your hands, place them on your knees and round your spine. Tuck your pelvis and pull your navel away from your knees, coming into a seated cat pose. Breathe deeply and feel the broadness of the back body. Let your head dangle to open the back of the neck.
From where you are, begin to fold forward, letting your upper body fall through your thighs. You may be able to reach the floor with your palms flat. Otherwise, try to hold onto your ankles or shins. The idea is to let your head drop lower than your hips. This is an inversion.
Slowly roll up and find length in your spine. On an exhalation, twist to the right. You can place your left hand on the outside of your right thigh and your right hand on the back of your chair. Check to make sure that your right armpit-chest area is lifted. Remember to include your head in the twist as well. As you look over your right shoulder, move your eyes to the upper right corner of your eyes and then the lower right corner. Repeat this eye exercise two times. Then close your eyes as you untwist back to center. Repeat to the other side.
Come back to centre and sit quietly, with eyes closed if possible and take 5 deep breaths. With each breath, inhale for as long as you can, retain your breath at the top and then very slowly exhale.
Reflect on the things you are thankful for before getting back to work. The above yoga routine should take approximately 5-10 minutes.
