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| Oh Yea! |
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| Body, Breath and Spirit Yoga Studio |
Yoga Training is beyond the scope of this webpage. The following
information is intended to inform the prospective student of the benefits, requirements, and guidelines. And remember
Yoga Instructors are specifically trained for years in this field of physical disciplines.
(also see http://www.aiht.edu)
Benefits
Relaxation
Increased Flexibility
Increased Respiration
Increased Circulation
Self Awareness
There are many different yoga styles. Each style has specific guidelines to follow. In general, practicing yoga, whatever
the style, on a regular basis is the key to getting the benefits of the practice. Just like any other exercise, you need to
devote time to yoga. Setting aside fifteen to thirty minutes a session is an adequate amount of time for beginners. As a beginner
you may want to practice at least three to four times a week, then work your way up to a daily practice. As with any other
exercises, you will want to wait at least four hours after a heavy meal before you practice yoga.
Requirements
It is recommended that you choose a clean, flat area where you can practice without be disturbed. You can use specific
Yoga mats or any skid proof mat. You must wear comfortable clothing that allows you to move freely. Always practice barefoot.
Guidelines
Breathe slowly and quietly through the nostrils. Never hold your breath when moving into, maintaining, or coming out of
any pose. Holding your breath can put a strain on the heart.
Move into each pose with a full awareness. Do not bounce
or jerk into a stretch, this will cause the muscle to involuntarily contract and may cause injury. Go as far as you can into
the stretch (pose) while maintaining a correct alignment. Maintain correct alignment for safety and effectiveness rather than
sacrificing the pose so that you appear to be stretching further. When you are in a pose, you should feel tightness from stretching
but never any pain. Only work the muscles that are necessary to hold the pose. Relax any other muscles that may take an extra
effort. For example: relax your eyes, face, shoulders, neck and any other muscles that are not necessary.
When you
need to adjust a pose you should make these changes from the ground up. In standing poses, begin adjusting the feet. In sitting
poses, begin adjusting your buttocks and the placement of your pelvis. As with inverted poses (advanced), adjust your hands
and work your way up.
When practicing yoga you should always go at your own pace. Never compete with the person next
to you or with persons in a book or magazine or even the instructor. Everyone is different and your stretching capacity will
change from day to day as you practice your poses. Always enter into the learning of yoga with an open mind. It is best to
always use common sense when practicing your poses. If something does not seem right do not do it. Proceed with caution.
 Why Yoga? A Beginner's Guide to the Yoga for You
Everyone's doing it. From Madonna to your next door neighbor, yoga has become extremely
popular in recent years. An ancient Indian spiritual tradition, yoga has become Westernized to the point where yoga mats are
sold at Wal-Mart and yoga postures are pictured in Nike ads.
But some are asking, why yoga?
For many beginners, starting a yoga program can be puzzling. Those who practice yoga have said that
if seriously studied, it can result in true happiness, physical health, freedom, mental harmony, emotional balance and a better
sense of the world. Even if your goal is simply to learn the yoga basics, it can still benefit your everyday life, no matter
what your age.
A problem for many beginners is where to start. Before taking on yoga, you should find a class that
is right for you. Research the different types of yoga and determine what it is you want out of it.
To find a suitable teacher and class, ask your co-workers and friends for suggestions, check the
Yellow Pages, and check your local fitness center.
Richard Rosen, author of The Yoga of Breath:
A Step-by-Step Guide to Pranayama, suggests beginners should start an introductory class but should
try many different yoga instructors. "For the first four to six weeks, a beginner should shop around and try to find an introductory
class and instructor which he or she feels extremely comfortable with." Rosen also suggests collecting class schedules from
several yoga studios, if available, and talking to an instructor at each studio.
Once you find a yoga studio, be sure to ask about the different kinds of classes, their cost, what
you should wear, and if mats or blankets are supplied. The size of the class is also important. In general, comfortable, breathable
clothing is best for yoga. Stay away from baggy or restricting clothing that can distract you or others. Suitable yoga clothing
can be found at most athletic-wear stores.
http://Yogasuperstore.com also has a wide selection of styles and colors. Mats are usually supplied, but if you tend to sweat heavily,
it is courteous to bring your own. Classes usually cost around $10 and up per session, or $80 to $150 per series.
Beginners should start with an easy course in which they can learn the basic postures. Yoga styles
such as Ashtanga or Bikram are usually much too rigorous for the first-timer. Instead, opt for an introductory class. When
starting a course, be sure to tell the instructor about any past injuries or physical problems. If the first class doesn't
seem right for you, try other classes or instructors. It can take several classes before you find the right class for you.
Once you have found one you like, stick to that class and work with the instructor so that he or she can help meet your needs.
Experts suggest that beginners attend several class sessions before exploring yoga on their own through
videotapes or books. If more personal attention is needed, talk to your yoga teacher about individual instruction. Private
lessons usually begin at $100 an hour. There are a few basic necessities when practicing yoga, such as a mat, block, and straps.
These are usually supplied at yoga studios, but you may wish to purchase them to practice at home. You can buy them individually
or together in a beginners package.
At Yogainfo.com , you can get a beginner's package, which includes mat, foam block, strap, and two beginners' videos.
Also available on the site is a starter yoga package, which includes the mat, block, and strap, plus six Yoga Journal Practice
Series videos with Patricia Walden and Rodney Yee.
If you are looking specifically for a yoga video, Rosen suggests Yoga Journal's Practice for Beginners
with Patricia Walden. Yoga Journal's Yoga Basics by Mara Carrico and Beginner's Manual by Alice Christensen are both good
beginner's yoga instructional books.
No matter how you begin yoga, with the basic tools and knowledge, you can be on your way to a
better, more flexible and less-stressful world.
The Full-Body Yoga Workout
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Knee-to-Chest Pose(Stretches hips, knees) Lie faceup with legs straight. Take
five breaths. Inhaling, reach arms above your head, stretching your body to its full length. Hold for five breaths. Exhaling,
bend your right knee and pull it to your chest. Hold for two breaths. Inhaling, lower leg. Repeat with left leg. Do 3 times
on each side.
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Reclining Hamstring Stretch(Stretches hamstrings, abs, spine) Lie faceup with
legs straight. Loop a towel under your left foot, and keeping both legs straight, raise left leg high. Hold one minutInhaling,
lower leg out to sidHold 45 seconds. Exhaling, raise leg toward ceiling and torso toward left leg. Hold 20 seconds. Slowly
roll spine back to floor and lower leg. Repeat with right leg. |
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Cat's Pose(Stretches spine) Start on all fours with your back flat, hands beneath
your shoulders and knees directly below your hips. Inhaling, arch your back, moving your chest and head forward and up. As
you exhale, slowly tuck in your tailbone and round your back like an angry cat. Repeat 5 times.
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Downward Dog(Stretches shoulders, hamstrings, calves) Start on all fours. Exhaling,
straighten legs until knees are slightly bent and butt is raiseExtend arms and press hands into floor, lengthening torso.
Inhaling, contract quadriceps as you straighten legs and hold one minut(If you feel your back rounding, keep knees slightly
bent.) |
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Standing Forward Bend(Stretches hamstrings, back) Stand with feet shoulder width
apart, arms at your sides. Exhaling, bend forward from the hips, legs straight and upper body hanging loosely. Gently reach
for the floor, drawing your shoulder blades away from your ears and toward your hips. Hold one minute. |
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Triangle Pose(Stretches hamstrings, spine) Stand with feet about four feet apart,
left foot turned in 15 degrees and right foot out 90 degrees, and stretch arms out to sides. Exhaling, shift the right side
of your body over right leg. Hold right shin with right hanExtend left arm to ceiling. Hold 45 seconds, inhaling as you risRepeat
on left side. |
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Cobra(Stretches back, abs, hip flexors, intercostal muscles) Lying facedown,
place palms on the floor near lower ribs. Exhaling, press hands into floor, raising head and chest into a back benKeep legs
anchored to floor. Straighten arms (don't strain), and look up. Hold 30 seconds. |
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Butterfly(Stretches hip joints, inner thighs) Sit on floor with back straight,
soles of feet together and knees open. Pull heels close to pelvis, hold ankles and press heels together. Sit two minutes.
Exhaling, slowly bend at hips as far as you can. Hold one minute. |
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Simple Twist(Stretches spine) Sit with legs bent to the left, heels almost touching
left hip. Place left ankle on arch of right foot, right hand on floor behind you and left hand on floor to the right of right
kneInhaling, lift chest, then exhale and twist right. Hold one minutRepeat to the left. |
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Child's Pose(Stretches spine) Kneel with knees hip distance apart, big toes
touching. Sit on heels and, exhaling, round your body forward, resting forehead on floor. Rest arms at sides on floor, hands
near feet, palms up. Hold two minutes, breathing naturally. |
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Yoga is a practice of meditation, spiritualism, and physical disciplines that has quickly
become a very popular mainstream alternative for stress reduction, increasing core strength, and correcting posture. The following
is a series of simple poses and stretching exercises to help strengthen the neck, shoulders, chest, spine and abdomen while
focusing on improving and releasing and postural discomfort.
Cat/Dog
On your hands and
knees, starting with a neutral spine, inhale and begin to extend your spine by bringing your hips and tail bone up following
up with your collarbone, chin, and lifting up with you eyes.
As you exhale, press in with the abdominals as you flex your spine. Releasing your neck and head, let
your breath draw you into that extension as you begin to curve the spine once again. Going at your own pace continue to extend
and release your spine.
Then with your back flat, bring your right or left knee in toward the chest as you draw your chin to
your knee. As you inhale bring that foot out, accentuating the extension of the spine with your knee or your foot, pressing
the abdomen in as you squeeze that knee and raise your heads towards your knee.
Switch between legs and continue.
Cobra
On your hands in knees
in Table pose, bring your knees, heels and toes together. Begin to press your abdominal muscles in and bring your hips forward
toward the space created between your hands. As you roll your shoulders to the back, look down or lift your chin and eyes.
To rest, come back up to your hands and knees, or move the knees further away from each other and come
into Child pose. Press your palms of your hands and your hips as far back as possible, bringing them to rest between your
heels. Rest your forehead on the mat.
Come back into Cobra. This time, to truly engage the abdomen, lift your hips leaving your knees on
the mat, or for more intensity lift both your hips and your knees off the mat. To rest, drop your knees and/or hips back down
to the mat.
Come back into Child pose, and rest. From here roll the mat over once or twice to create a cushion
and rest your forehead on it. Curl your toes from underneath and with your hands at the sides of your head press down with
your toes as you begin to flex your spine creating an arch. Roll from your forehead to the crown of your head, supporting
yourself with your arms and hands.
If you prefer to use less of your hands, try bringing them behind your back interlacing the fingers,
resting the hands on your back. Come to rest with your forehead on the mat and push your head and shoulders back up into Table
pose.
Upward Bow
From Table pose,
slide your feet and legs back toward the mat bringing your hips down, as you rest your abdomen, ribs, chest, and forehead
on the mat. From here, slide your hands to the sides of your hips, palms facing up, resting your shoulders. Then without lifting
either hip off the mat, lift your right foot up stretching that leg, while pressing the right hip into the mat.
Slowly lower that leg, resting it as you switch to the opposite leg. Switch between the two legs as
you become ready.
Then rest your chin on the mat as you being to press your abdomen in, engaging your lower back muscles.
Lift your feet off the mat following with your head, shoulders, knees, and chest. Keeping your hands by your sides, palms
facing up for support, slowly come in to an Upward Bow.
For more intensity lift your hands off the mat. Lower them back down to rest at anytime. Other alternatives
include bringing your hands out to the center or out in front, still keeping your shoulders down, either looking down or lifting
your eyes up.
Any time bring your hands back to your hips as you rest your legs, abdomen, chest and head. Coming up
when ready.
Downward Facing Dog
From Table pose spread your fingers and thumbs out,
grounding the palms of your hands, while lowering your head down and pushing your hips up toward the ceiling. In this position
relax your head and neck, while keeping your knees bent and soft.
Begin alternating from one leg to the other as you press your right heel towards the mat, making your
leg long and straight. You will want to start switching legs as you begin to press on heel into the mat.
When ready,
bend both knees coming back to Table pose. Then, draw your left knee forward, while sliding your right foot back. Focus primarily
your hips while moving them side-to-side.
Remain as your are or depending on how flexible or willing your left leg is, slide your left foot closer
to the alignment of your right, using your hands for support and balance.
When ready, press your hips back into Downward Facing Dog, sliding the left leg next to the right one.
Once again alternating from one knee and heel to the other, going back and forth. Continue to lower your ribs and head down
closer down to the mat. Then switch to the other side.
After completing the second side, move back into Downward Facing Dog, alternating from one heel to
the other. Then bring both legs and knees to neutral, bending the knees and coming back down to your hands and your knees,
while resting the front of your feet down.
| Yoga Exercise Program |
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 Cat/Dog - On your hands and knees, starting with a neutral spine, inhale and begin to extend
your spine by bringing your hips and tail bone up following up with your collarbone, chin, and lifting up with you eyes.
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 Cobra - On your hands in knees in Table pose, bring your knees, heels and toes together.
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 Upward Bow - From Table pose, slide your feet and legs back toward the mat bringing
your hips down, as you rest your abdomen, ribs, chest, and forehead on the mat. | |
 Downward Facing Dog - From Table pose spread your fingers and thumbs out, grounding the
palms of your hands, while lowering your head down and pushing your hips up toward the ceiling. | |
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