Yoga Articles
See the articles below Bi-Weekly in
the
Cincinnati City Beat
Magazine
in the Wellness Directory Section
The Q/A format is welcomed by one and all!
Ask Diane a question by e-mailing her at diane@cincyoga.com.
If your question is chosen, win a free yoga class at the Cincinnati
Yoga
School.
Getting Started With Yoga, Paths and
Styles of
Yoga, Can yoga
help my Back?, Can Yoga help me Lose Weight?, Is yoga a Religion?,
Help!
I'm
not Flexible,
I Can't Sit Still, Yoga Teaching for a Living?, Yoga for Athletes, Yoga
for Insomnia, Yoga for Children, Yoga For Golfers,
How Often Should I
Practice?,
Walking Yoga,
Is Yoga Art?
Cincinnati Enquirer Articles: * Stessed at Work? Try to relax
a
little
*
Bengals Embracing Yoga! *
Ten Women
Describe how to get yourself to a good place physically and emotionally.
Chakras Articles
Page
What are Chakras?, First Chakra = ROOT, Second Chakra =SACRAL ,
Third Chakra=Solar Plexus, Fourth
Chakra = Heart,
Fifth Chakra= Throat, Sixth Chakra Brow or Third Eye, Seventh
Chakra = Crown
Student
Articles Page
Personal
Yoga Student
Stories= "A Medicine for Me"-Harvey Chyette,
"Quality of Life Yoga"-
Anonymous Yoga
Student, "A
Mat of My
Own" -by Maggie Breving
"Getting Started with Yoga" by Diane Utaski
In today's stressful world, yoga is quickly becoming the top choice for
help with stress management, relief of physical stiffness and chronic
pain, learning the art of relaxation, and a general search for more
balance and purpose in our lives.
A lot to ask, but thank God (or Krishna), that it’s 5,000 year history
backs it up. There are many types of yoga you can study, but the
American attraction is for Hatha, the physical expression. Hatha yoga
considers the body to be a temple that holds our physical, mental
and spiritual energy. When any one of these is out of balance, we can
feel sick, depressed or unfulfilled. So on the yoga mat we can gently
stretch tight muscles, use the breath to quiet our busy and demanding
minds, and draw awareness inward to our spirit that is our true self.
Starting in the right yoga class is important. For a
beginner, a class of mixed levels can be discouraging and
possibly dangerous. If you have never done yoga before, you should try
to find a class called Basics or Beginners. The Cincinnati Yoga School
has a New Beginners 4 pack (4 classes over 4 weeks) It is an
introduction course that teaches the fundamental postures and breathing
techniques that all the other poses are then built upon. Most of the
students will be brand new to yoga, and instructions will be
step-by-step, slow and clear. You will learn to listen to your body and
finding your edge and working safely there. It prepares you for a
comfortable transition into Basics and other levels. Mats are provided
and free practice guide to take home.
From there you can move into Basics which is ongoing
classes of all-levels Basics students. Many more poses are learned
with expanded variations of those learned in New Beginners. A series
of 35 poses are taught and reviewed and added to weekly. A 16
page booklet is available for home study. All classes include warm ups
and use of props and ending with deep relaxation and meditation.
Your experience will be more rewarding and
beneficial in a facility that has certified instructors, props, soft
lighting, quiet atmosphere and feels like a haven where you always get
the help you need. The Cincinnati Yoga School in Blue Ash was built
just for that kind of experience, and a great place to get started.
A Free Intro to Yoga is offered the first Saturday of every month. It
is a great way to find out how to get started and start feeling the
balance and peace that comes with a regular yoga practice.
“Paths
and Styles of Yoga” by
Diane Utaski
A very common question I am often asked is “What kind of Yoga do you
teach?” A good question, and the first step to understanding how it can
fit into your life. The easiest way to explain it is to divide the
subject of yoga into paths and styles. The paths give us choices
of how to live our lives to connect with a deeper purpose and meaning.
They help us answer the questions “what’s the point?” and “is this all
there is?”
The paths, often called branches,
are Karma, Jnana, Bhakti, and Raja.
Karma Yoga is the Active Path of selfless service. This would be
practiced by volunteering and serving humanity on a spiritual level.
You would find deeper purpose by giving of yourself without expecting
reward. The ultimate role model would be Mother Teresa. Jnana Yoga is
the Philosophical Path. This path is for the intellectual who explores
deeper meaning in life through studying the ancient scriptures. Bhakti
Yoga is the Devotional Path. This path is for the emotional that find
deeper
meaning with expression through prayer, chanting, and church services.
Raja Yoga is the Scientific Path. This path is appeals on a
psychological level to finding purpose and balance. There are eight
steps. They cover codes of conduct, steady posture, breath regulation,
concentration and meditation. Steps 3 and 4 include asanas and
pranayama. Asanas are physical postures and pranayama is breath
control. Together they form Hatha Yoga, the kind of yoga practiced in
most yoga classes on
sticky mats by a certified instructor.
The popular “styles” of yoga are then
applied to
Hatha yoga. These could be considered “brands” that a teacher learns
from where they were trained. They are usually developed by a very
experienced yogi that calls it their own name, or coins a Sanskrit
(Indian)
word or phrase that describes the focus of the style.
Popular styles and their focus are: Kripalu Yoga that emphasizes
conscious movement and breathing with a calm and compassionate state of
awareness. Atma Yoga emphasizes core strength and safety. Integrative
Yoga Therapy is rehab-oriented. Forrest Yoga is about spirit and
strength. Hot Yoga is in a highly heated room intended to sweat toxins
from the system. TriYoga is flowing and meditative. Anusara is movement
from the heart space. Ashtanga is a vigorous, fast
paced system of sequential postures.
The Cincinnati Yoga School is a Kripalu
Affiliated Studio. As a full service yoga center, it includes all of
the above yoga styles, so you always get the help you need.
"Can Yoga Help My Back?"
Dear Diane,
My physical
therapist said if I had been doing yoga 2 years
ago, I would not be in his office today to rehab my injured back. I
did not have the time for a yoga class back then, but now I have to
go to PT (physical therapy sessions) twice a week. And oddly enough,
these exercises look a lot like yoga moves. So what is the difference
anyway? And is it safe to do yoga after my back has already been hurt?
T.U.
Dear T.U.
If I had a dollar for every person that shows up in class because of
back problems, I would be on MY back in the Bahamas, sun tanning, doing
the ultimate supine sun salute. Yes, TU, your P.T. was right.
Yoga is TCTA (the cheapest therapy around). That is one of its best
advantages over P.T. So now that I have your wallet’s attention, here
are some of the other differences and benefits.
One is learning proper breathing. Yoga classes teach
that first, to help completely warm and oxygenate the muscles
so they stretch easier. Bad backs are often a result of tight ham
strings or tight hips from stressful and sedentary lives. Loosening
these areas releases pressure (and pain) on the spine and nerves. Yoga
breathing
is also diaphragmatic, which means your core muscles are utilized and
strengthened, creating abdominal support like a splint for your back
body. And breathing slower helps to quiet your mind, relax and
therefore
lower stress, which is “behind” most back problems anyway.
Regarding doing yoga after your injury, always check
with your doc about the green light to start exercising. Then
let your yoga teacher know your “special condition” so she can give you
variations, modifications, props and TLC. Almost all yoga poses can
help
your back get better, because they are designed around the 6 movements
of the spine and proper postural alignment. BUT, for those
overachievers
out there, (prime back injury candidates), if yoga is done too
aggressively
or without a properly trained yoga teacher, it can exacerbate your
condition.
So T.U., it’s not too late to get your back into the
future of regular yoga maintenance. You can practice at home if you are
disciplined, every morning for 15-60 minutes is best, to get stretched
and aligned for the day. If you need to show up someplace to keep on
track, a yoga class at a reliable yoga center usually helps with
motivation and dependable results. Look for a New Beginner or Gentle
level class, or even a Restorative Therapy Workshop. Eventually you may
want to try Yoga Pilates to develop your core and abs to prevent future
occurrences.
"Can Yoga Help Me Lose Weight?"
Dear Diane,
My friend has been
doing yoga and looks great. She also has
a better attitude (thank God). Can a regular yoga class help me lose
weight, or do I have to do that power stuff, and sweat it off? I’ve
never
done yoga, so how do I start?
Yoga Body Wannabe
Dear YBW,
If I lost a pound for every person who asked me about yoga and weight
control, I’d be a model on the cover of Yoga Journal Magazine. But
seriously, after I started doing yoga, I have not had to “watch” my
weight like I did before. So, luckily the answer is yes, and here is
why:
1-Hatha yoga is physical movement, and therefore burns calories and
inches. So if you add it to your daily routine and don’t eat more, it
can count as exercise and toning.
2- Yoga starts to change your frame of mind by paying more attention to
your body. Many new students did not realize one side was tighter than
the other, or they could not feel their abdominal muscles. This
awareness is motivation enough to change.
3- Stress alone inhibits weight loss, because muscle tension slows down
the digestion process, causing food we eat to turn into fat (hanging
around our hips) instead of waste (leaving for good, thank you
very much!). Also stress leads to poor food choices, drinking, over
working
and under exercising…….shall I go on?
Yoga breathing and slow focused movements generates the relaxation
response that allows proper digestion and a calmer state of mind.
4- Yoga is also very nurturing and soul searching, which helps build a
better relationship with ourselves, inside and out. The better we feel
about ourselves, the better care we take.
Regarding the need for power yoga, it is recommended to have a
basics-level practice established, to understand proper breathing and
alignment for safety. Eventually you can add power yoga as a workout,
but it is not the place to start. Basics or New Beginners is where to
begin, especially if you are carrying some extra weight. It does not
take much to start getting results. In this month’s Men’s Health
Magazine it says “You don’t have to exercise at a high intensity to
increase your metabolism, build strength, or feel energized. Moderate
activity yields these rewards without exhausting a person.” Now that’s
my favorite way to get into shape!
So put on your sweats and take some classes. Yoga is for all shapes and
sizes and can change yours in 2004!
Diane
Is Yoga a Religion?
Dear Diane,
I belong to a
particular church denomination, so I am leery of trying
yoga. Will I have to chant OM and talk in a language I don’t
understand? I just want to stretch, not change religions.
Church Goer
Dear C.G.
Because of its roots in Eastern religion and mythology, hatha yoga has
often been associated with the Hindu religion. While both Hinduism and
yoga have their roots in India, yoga is an independent tradition.
There are, however, a set of ethics associated with yoga, which
complements the practice of hatha yoga. While adherence to these ethics
is not required, there are substantial benefits to be gained when
followed. It is a way to connect with your spirit, which is the same
spirit that you open up to in church.
The word yoga means union of body, mind and spirit.
Most of our stress comes from our minds, where we spend most of our
time. When we practice yoga, we stay focused on our breath,
so the mind quiets down. Then when we relax physical tension with
stretching, we start to nurture a stillness inside that feels
comforting and fulfilling. That peaceful place is the spirit. It is the
small voice of feeling,
heart and knowing. And the more you go to this place, or inner church,
you will feel its connection to a larger source.
Regarding the chanting OM, it is interesting to note that om, omen,
amen and amin, which are spoken in all houses of prayer, are of the
same origin. Amen, like om, is a sacred sound and symbol of the power
of creation itself. by chanting this sacred word, you connect to this
highest power. The sound resonates in the body into our cells, shaking
up toxins that clog up our body. BUT, you don’t have to chant to
participate.
Listening to others feels good too.
The language used for yoga poses is Sanskrit, from
India where it was originally written down. It describes the postures
with one word, making it convenient when teaching, but also gives
deeper meaning. For example the pose Parsvottanasana. Parsva means side
or flank; Uttana means an intense stretch. In this posture the sides of
the chest are stretched intensely. Most teachers also use the English,
so you do not have to know Sanskrit to take a class.
Yoga classes are full of students from all sects.
They find yoga helps enhance their current beliefs by taking it
to a deeper feeling level. Instead of only praying, or talking to God,
they listen. By calming down the body and mind with yoga poses, the
spirit
gets more face time to help balance and guide our lives.
Help!
I’m not Flexible!
Dear Diane,
I am very
inflexible. Can I still do yoga?
R.C.
Dear R.C.
You did not say where you were inflexible. Remember, yoga works on the
body, mind and spirit, which are all mirrors of each other. So I will
assume you are talking about your body, and I will touch on the other
two at the end.
One of my first teachers told me the only difference
between an inflexible person and more flexible person, is the
inflexible person does not have to go as far to feel their edge. This
is the same place every student works around to feel sensation and to
have a place
to rest your focus and breath.
If you are just starting in yoga, to be safe, you
want to be sure it is your “first edge” (important to remember if you
are an Type A overachiever). Therefore, find a qualified yoga teacher
who is able to teach you variations to postures that will give you the
same benefit of deeper stretches. You may need to find a class where
the teacher walks around and gives individual help. Props make a world
of difference for you to do yoga safely and enjoyably.
Remember, you are working at your edge of comfort,
not discomfort. And if you are considering the mind and spirit,
then it could be your edge of patience, or your edge of stress, or your
edge of compassion and self esteem. Practicing yoga postures can create
flexibility in all these areas at the same time. With regular practice
and guidance from a certified teacher, you will discover increased
flexibility in all areas of your life.
I
Can’t Sit Still
Dear Diane
I have a hard time
sitting still in most regular yoga classes.
I really need to move more. Is it possible to move at a faster pace and
still get my mind quiet?
Young and Restless
Dear YR,
This question I have to answer with a good old yes, but…..! The yes
part applies to faster paced yoga classes. They are definitely
available and vigorous. But like anything physical, they can be
challenging if you jump into a level you are not in shape for. If you
have a regular workout other than yoga, then these classes are okay and
a good compliment. You would look for styles called Hot Yoga,
Ashtanga/Power Yoga, or Yoga Pilates.
The “but” part of my answer refers to quieting your
mind. The yoga masters likened the mind to a “drunken monkey” that they
studied hard to learn how to tame. And guess what they figured out to
do? You guessed it! Sit Still, and watch the breath. But even master
yogis got tired of that after awhile. And hence the birth of hatha yoga
– mindful movement! But to keep the mind quiet, they still had to watch
the breath while they moved. That is why yoga is often called
meditation in motion.
So yes YR, you can move at any pace and keep your
mind quiet, if you learn how to use your breath. And that is learned
easier in a New Beginner or slower paced class. Then eventually you
can enjoy that focus and inner peace and move faster at the same time.
Check the website below to find all of these classes and qualified
instructors.
Yoga
Teaching as a Living?
Dear Diane,
I am thinking about a career change and would like
to do something to
help other people. I am taking a yoga class now, and think it would be
fun to teach it. Is it possible to teach yoga for a living and where do
I go for training?
Future Yoga Teacher
Dear
FYT,
I am glad
to
hear you are already a yoga student, but you did not say
for how long. If you have been practicing 6 months or less, don’t
quit your day job quite yet. However, if you are a serious student who
attends weekly yoga classes and has a regular home practice, then you
may
be ready to consider teaching yoga. It is a lot more than knowing how
to
do a pose. You need to feel how yoga works in your own body, mind and
spirit
so you can understand how to explain that to students with safety and
compassion. It is also not for the faint of heart. It takes passion.
That
means constant learning, dedication, energy, organization, and the
willingness
to show up not only bodily, but also mentally and spiritually.
Making a living teaching yoga does not happen over
night. You need to build up satisfied repeat students and teach a
variety of places. I suggest you start part time to make sure you like
it. Most full time yoga instructors have to teach 6-10 classes a week
and have other part time jobs to fill in when attendance is slow.
But the
nice part is that you are an independent contractor, and able to
arrange
a schedule that works for you, in a career that helps others
tremendously.
You can get training at most of
the local established yoga centers. Keep in mind your certification
will probably be in the style that the center is affiliated with. Or
join the mentor/apprenticeship program with the non- profit
organization Cincinnati Yoga Teachers Association . You can learn more
at www.cyta.org. (this
program is not a certification, but can help prepare you). A Basic
certification is 200 hours (approx. 30 days in training) and to be
legitimate should be recognized by the National Yoga Alliance. You
would finish as a Registered Yoga Teacher (R.Y.T.).
A good way to find out if this is for you is
help assist or sub for your current teacher. I decided to quit my sales
and marketing career after subbing for my teacher. Students would come
up after class and hug me. In 23 years, that never happened once in my
corporate jobs! I decided I could get used to that for a living. They
say
do what you love and the money will follow. So I did. The rest is
history.
Yoga
for Athletes
Dear Diane,
I am an athlete and go to the gym weekly. Some of my
sports buddies say
yoga helps them with flexibility and focus. Can you tell me some things
to do for that?
I’m All About Sports
Dear Sporty,
I often meet athletes that are very strong, but
cannot touch their
toes. From working out their muscles are constantly contracting and
never take time to relax and stretch. Short contracted muscle pull on
joints, creating less range of movement and flexibility. Or others I
meet practice a sport daily, but then can’t focus on game day. When
they work out they are watching TV and not their breath and body. Yoga
is a perfect solution for both.
Although every sport uses different key muscles, the
universal areas for all athletes to work on are the spine, hips and
shoulders. A good regular yoga class will hit all these, but here is
one posture flow you can do in ten minutes. Try this:
Kneel on the floor on all fours (table pose). On an
exhale, drop your tailbone down, then round your back like a Halloween
cat, and drop your head to look toward your knees. Pause here and
breathe (focus). Then on an inhale, lift your tailbone, lower your
spine, and lift your head to look at the horizon. Pause here and
breathe (focus). Now
go back and forth ten times, feeling each vertebra as you move slowly
and
breathe. This movement will loosen your spine.
Come back to a neutral spine and move your hips to
the right and your shoulder to the right and look right at your hip.
Pause here and breathe (focus). Repeat on the other side. Go back and
forth ten times. This movement will loosen your hips.
Come back to neutral spine and put your right hand
on the floor directly under your throat and lift the left arm into the
air as high as you can. Make circles from the shoulder, then the elbow,
then the wrist. Look up and follow your hand with your eyes as you
continue to breathe (focus). Lower your arm slowly on an exhale. Repeat
on other side. Go back and forth ten times. This movement will loosen
your shoulders and chest.
Practice this table series to get the mechanics down
and start to loosen up to help with your flexibility. By paying
attention to breathing as suggested, the focus comes into play. Then
eventually
coordinating the movement and the breath together, you are in the zone!
Yoga
for Children
Dear
Diane,
When I practice
my yoga at home, my two kids
always imitate me and want to follow along. I would like them to learn
it safely. Is it okay to take them to my yoga class or do they just
have to do kid’s yoga with children of their own age.
Yoga Mom
Dear
Mom,
Good for
you!
Getting kids involved in yoga at an early age can be the
best thing that ever happened to them (and you). Children learn most of
what they do from what they see, so parents that promote taking time to
balance
the body, mind and spirit, raise their family with skills most people
do
not get till they are adults. So I totally agree. Yoga is the perfect
activity
to do with the whole family. When you do a class all together, they
learn
that it is more than just exercise and physical movement.
For their bodies it improves strength, flexibility,
coordination and
better posture. It is gentle and non-competitive. Many children past 8
years
old nowadays cannot even touch their toes, or have chronic backaches
from
carrying heavy book bags.
For their minds they can actually feel and cultivate
the ability to
relax, concentrate and be quiet and still. When I teach yoga at
elementary
schools, most hands raise when I ask if their heads are filled with
noisy
thoughts they don’t like.
For their spirits they can get in touch with the
ability to self love
and nurture by noticing their feelings and using their breath to keep
that energy moving. It is usually in childhood we stop breathing
deeply, and
experiences (often unpleasant) get stuck and not released till
(expensive)
therapy in adulthood.
Yoga is suitable for children of all ages and
physical abilities. But,
since you did not say how old your kids are, here are some guidelines:
Infants 3-9months can come to Baby and Mom classes, exclusively for
them. Children 5 and under usually do not have the attention span for a
60-90 min adult
class. They would need to work with you at home. There are many great
videos
for kids out right now. For this age group I recommend “Yoga for the
Kid
in All of Us”. This includes humor and fun postures parents do with the
child,
and it is available in the CYS bookstore. For children 6 and older,
first
ask your teacher if your child can come with you. A Basics or New
Beginner
class is usually safe, although mixed or intermediate levels would not
be
the best place to start them out. At CYS I ask if the parent thinks the
child
has a level of “maturity” to follow along in an adult class without
being
easily distracted or bored, especially in a 10-15 minute relaxation at
the
end. Another issue is, do they want to be there? If it is only the
parent’s
idea, and the child is resisting, more time at home practicing is
probably
needed.
The best advice is to try one class and see how it goes. Talk to the
teacher with your child before and after class, then go home and
practice what you learned together. Enjoy!
Yoga
for Golfers
Dear
Diane,
I
love this
time of year so I can finally get outside with my sticks.
But each year my body feels more and more like a stick, stiff and
breakable. My shoulders are tight and my lower back hurts the following
day. I also
don’t seem to have the patience I used to have. How can yoga help me
get
back into the swing?
Yoga Golfer
Dear
Golfer,
Because golf is
a seasonal sport, it is easy to lose the flexibility
and mentality it takes to play the game well. And each year as we age,
it gets harder if we don’t work at it. (Unless you go to Florida over
the
winter, which is not bad option)
But,
luckily golf and yoga have two things in
common: they both revolve around the spine and they both require focus
and concentration. Let’s start with the spine first.
Biologically,
we stop automatically generating fluid in the discs
between the vertebrae in our twenties. That fluid is what keeps the
joints lubricated and easily moving. Luckily, that fluid can be created
by simple movement of squeezing and releasing to keep them “juiced up”.
Most regular daily
activities are not enough to make a difference. Purposeful and
repetitive
movement is necessary. And it is very easy to include into most
lifestyles.
The six movements to include in each day are a forward bend, back bend,
left and right side twists and left and right lateral (side) stretches.
You can do them sitting or standing. Here’s how:
Formal yoga class routines with a teacher offer a
lot of variations
that smoothly flows them all together, kind of like a golf swing. But
to break them down on your own here’s what to do. First close your eyes
and take
a few deep inhales down into your belly and let them out through your
mouth with a very extra-long sigh. Then put your hands on your lower
back, pull your elbows toward each other and look up at the ceiling
(backbend). Then move your hands to the hip crease where the leg meets
the pelvis, bend
your knees and bend forward like you are going to lay your ribs on your
thighs. (forward bend). Go only as far as you can without forcing. Then
cross your arms and hold onto the opposite shoulders, turn to the
right,
back to center slowly, then turn to the left. (twists) Then put your
right
hand on your right hip and stretch the left arm over your left ear.
Repeat
on the other side. (lateral stretch) All these movements should be
slow,
always breathing, and holding for at least one or two full cycles of
breath.
Do the flow 3-5 times.
Regarding your patience, if you coordinate the
breath with the movement in the above spinal flows, you absolutely will
develop concentration. If you hold a stretch, and relax at the edge,
you absolutely will develop focus. And if you stay on the mat and empty
your mind, there is a lot less between you and the hole.
Is
Yoga Art?
Dear
Diane,
Usually when I
read about yoga, it talks about how breathing lowers
your blood pressure or stretching helps your back. That all sounds
scientific to me. But as I did my home practice recently, I felt my
body held in the pose, and it actually felt like a work of art.
So what is yoga, science or art?
Arthur
Dear
Art,
You may have
asked the question that explains why yoga is such a
powerful subject and overall tonic for living as a fully alive human
being. The word yoga means union. That union is comprised of the body,
mind and spirit. Yoga strives to create balance of all three in our
lives. Can you really be fully alive if you only focus on the
scientific aspects of life such as physical and mental health?
The art of yoga
is often the big missing piece when we practice yoga on
and off the mat. It is also the trickiest to get in touch with,
especially if you avoid touchy feely stuff. Art is expressing into the
outer world
what is going on in the inner world. That makes some of us squirm and
hold
onto the science of the practice (movement) rather than staying around
to
feel at deeper levels. But luckily, the poses themselves sculpt the
body
in such a way, you can actually become the work of art, as you
discovered.
The trick then is to “hold the pose” at an edge of comfort, and express
your feelings through the energy that naturally wants form and flow.
One way
of
seeing this clearly is to check out books
of famous artists that specialize in human forms. Better yet is to
visit
the city’s fine art museums and look closely at the statues and
artifacts
on display. You will notice that many are positioned in yoga poses. In
fact, the Cincinnati Art Museum offers yoga classes in their new
outdoor court yard on Saturday mornings. I hear yoga poses are taught
that mirror impressive statues of ancient gods and goddesses that adorn
the halls and galleries. Holding these poses gives one a sense of
beauty and strength that radiates from our spirits. That is where most
great art originates.
So next time you practice yoga, take time to become
the art and feel your creativity. The best part is, you will also get
the physical and mental benefits (the scientific part) as a natural
result. Enjoy
the balance!
How
Often Should I Practice?
Dear
Diane,
I am
taking
yoga classes at a studio once a week. How often and long
should I do my yoga practice at home?
Jim
Dear Jim,
The reason
most people start doing yoga is to change
something in their
lives, hopefully for the better. It could be to become more flexible,
calm
down and relax more, or to discover deeper meaning in their life. So
like
anything else, the more often you practice, the sooner you get results
and
benefits.
This
question also helps us decide to develop new,
or change old habits. We become what we do. If you are used to waking
up at the
last minute and rushing out the door, that can become the unconscious
routine
that sets the pace for the rest of the day. If you change that habit to
get
up earlier and practice yoga, your day will begin calmer and your body
will
feel better all day. Of course you may need to change your bedtime
habits,
but we’re talking lifestyle here. How much do you want to become more
flexible,
calm down and relax, or discover deeper meaning in your life? You don’t
get
those things from just reading. Something in your life has to change,
and
yoga is a great path to follow to get there.
So for
beginners I suggest starting with at least 15
minutes a day, 5-6 days a week. If that is difficult, then every other
day,
instead of 3 on and 3 off. Eventually build up to 30, 60, or 90
minutes.
Take time to practice just your 3 part breathing for up to five
minutes,
and then move into the six movement of the spine. Then review anything
you
can remember from your classes. Listen to your body and stretch and
move
from the inside out. For more experienced students, you may want to
pick
2 or 3 poses and just practice those for the entire week, watching how
things
change, and you change, from the beginning of the week to the end.
I also
encourage videos and tapes to practice along
with. Ask your teacher who they recommend or if they have handouts. The
CYS bookstore has videos for all levels and small practice books that
follow a basics level class and a mixed levels class.
Also
remember that yoga can be practiced at your
desk or on a break, or by just relaxing into a tense situation by
slowing down your breath and breathing deeper. Soon your practice will
become new habits and a new consciousness will guide your life on a
regular basis.
Stressed at
Work? Try to relax a
little (see Diane's tips)