Yoga 101
Styles of Yoga
There are several styles of Yoga out there and that may be intimidating to some. Here are a few examples.
- Vinyasa: These classes may incorporate a flow sequence with breath. It would be beneficial to know these terms, Downward Dog, Upward dog, Plank, and Chaturanga.
- Hatha: Similar to Vinyasa but much slower. Poses may vary and are held for a longer perior of time. Typically, Hatha does not have a defined sequence of asanas or poses.
- Yin: Yoga asanas are held for longer periods of time to target connective tissue in the body. It may only consist of a handful of deep stretches held for a few minutes at a time.
- Yoga Nidra: This is restorative guided meditation yoga sometimes called Sleep Yoga. It can help you relax and catch up on your REM sleep.
Embarassing Questions about Yoga
- What if I fall over? It happens to everyone. Come back to the mat and try again or take a childs pose. The instructor will ask if you are ok and assist if you need to leave class. Please don't leave your mat or class on your own if you are injured.
- What if I have to go to the bathroom? Make it a point to use the restroom before going to class. But if nature calls, quietly leave and reenter without disturbing the class.
- What if there is chanting in class? I was so uncomfortable when I first started practicing and one of my classes had incorporated 3 Om chants. I refrained and you can too. Some students may be familiar with the class and know a certain chant or phrase. If you would like to join, please ask the teacher after class to prepare for the next class. I've grown to love chanting. It is such a beautiful release hearing 20 people in Unison.
- What If the teacher adjusts me during class? Yoga teachers should always ask in the beginning of class if anyone prefers not to be adjusted during the practice. It is usually during a face down pose so other students aren't aware if you decline. If this does not happen, you can quietly say no thanks or shake your head. It is the instructors job to make you feel comfortable and respect your boundaries.
- What if I can't touch my toes or do a pose? Communicate with the instructor that you are new before class. They can then be aware to offer modifications or alternate poses that are just as beneficial. Don't feel pressured to nail every pose. Be kind to yourself and feel free to take a modification or bend your knees.
- What if I sweat through my clothes? Yoga is a workout. Depending on a the style you are practiving, sweating comes with the territory. In hot yoga, bring a yoga towel to put on your mat in addition to a small towel for your face and such. Always hydrate in the hours before you plan to attend class. It feels good to sweat, so embrace your workout.
- What if I fart? This is my son's worst fear. We are all human and it's natural. The yoga studio is a safe space with like minded people, so don't feel embarassed. There are poses that are meant to aid in digestion like wind removing pose and twists. It may happen but don't stress.
- What If I need a break? Some days, we are tired and find ourselves exhausted or just out of breath. This is especially common in Hot Yoga studios. If you need a rest at any time, take child's pose or Savasana. Child's pose is a restorative pose. To get into this pose, come down to our hands and knees. Sit back on your heels, and let your forhead rest on the mat. Your arms rest at the sides with shoulders down and palms facing up. Please stay on your mat unless its absolutely necessary to leave class.
- What is Savasana? Savasana occurs after class and some times at resting points during the class. Savasana is also called Corps pose. You lie on your back with your legs and arms slightly away from the body in a comfortable resting position. Focus on relaxing and coming back to your natural breathe.
Poses
Upward Dog
Press into your hands to lift the body up. Press top of the feet into the mat. Chest open and shoulders away from your ears. Knees and legs off the mat. Gaze should be forward
Dancer Pose
Position hands directly below shoulder and spread fingers wide. Draw shoulders together and back. Squeeze buttocks and tuck tailbone. Push back through your heels. Pull knee caps up toward the pelvis. Draw abs in tight up and into the rib cage
Downward Dog
Hands spread wide shoulder distance apart. Shoulders pulled inward and down the body. Back is flat and long from tailbone to head. Tailbone up and back. Legs straight or bent slightly. Heels flat or reaching for the mat. Belly drawn in.
Plank or Staff Pose
Position hands directly below shoulder and spread fingers wide. Draw shoulders together and back. Squeeze buttocks and tuck tailbone. Push back through your heels. Pull knee caps up toward the pelvis. Draw abs in tight up and into the rib cage.
Tree Pose
Stand tall and root right foot into the ground while keeping the knee soft. Engage the abs and upper thight to slowly lift the left foot up the midline of your body and right leg. Use your right hand to help position your foot to press on the calf, mid thigh or upper thigh crease. Bring the hands together in prayer pose and gaze softly at something that is not moving.