Imagine a sport that strengthens your muscles, increases your flexibility, centers your thoughts, and relaxes and calms you - - that sport is Yoga! It is not easy and I know some people balk at it because you’re not running around competing against another opponent like so many Americans are used to. In yoga, the only opponent is you.
My first experience with yoga was back in 2001 when I was training for a marathon. I was running four days a week and putting serious mileage on my legs. I was looking for an activity to blend in with my training, but not hinder it. I began attending a Vinyasa yoga class every Monday night. It was the best decision of my life and one of the best hours I spent each week. Yoga was the perfect compliment to my running routine because it increased my flexibility, it slowed me down, it was a challenge of a different kind and for the last fifteen minutes of each class, during savasana, I was able to meditate and listen to my body. I spent the next few years practicing yoga and exploring the different types of yoga. Believe me, it can be confusing. I decided I wanted to learn more about it so I attended a Yoga Shala - - a teacher training program so I could not only practice, but so I could teach it to others.
I’d like to take a few minutes and educate you, in a minor way, about this wonderfully challenging sport, for those of you who may not know much about it but would like to know more:
The earliest written record of yoga, and one of the oldest texts in existence, is believed to be written by Patanjali, an Indian yogic sage who lived somewhere between 2,000 and 2,500 years ago. Patanjali is credited with writing the Yoga Sutras (sutra means "thread" in Sanskrit), which are the principles, philosophy, and practices of yoga that are still followed today.
Yoga focuses on the mind by teaching you to concentrate on specific parts of the body. For instance, the instructor may ask you to focus deeply on your spine, or let your mind go (which is difficult to do at first but becomes easier the more you do it, hence the need to “practice”) and have your body sink into the floor. This moment brings awareness and keeps the mind-body connection sharp. When you’re calm and focused, there isn’t a lot of time for external chatter (like worrying about what you're going to have for dinner or the sale pitch you're preparing for). Instead, the focus is internal, between your mind and your body.
Yoga uses controlled breathing as a way to merge the mind, body, and spirit, which is why I love it so much. The breathing techniques are called pranayamas; prana means energy or life force, and yama means social ethics. Yogis believe that controlled breathing will control the energy in your body. As I mentioned above, it is this pause when I am controlling my breath that helps me to focus on my muscles that are working, and at the end of the class during savasana, it slows down my heart rate, calms my mind, and leads to a deep, inner calm and sense of relaxation.
What can you expect at a yoga studio/class?
There is usually an area to hang your coat and leave your socks & shoes. It is typically very quiet in a yoga studio, so please keep that in mind when you enter. Yogis take the ambiance of a studio very seriously.
You can expect to pay $10-$20 per session, which makes it affordable to try. If you decide you like it (and you will), studios will have multiple session packages for purchase.
The class will last about 75 minutes. There is a 15-20 minute period of breathing, chanting (although not in every class), and a warm up (it varies by type of yoga and the instructor), followed by the asanas (poses) and then 15-20 minutes of relaxation (savasana) at the end.
What equipment is needed for yoga?
A yoga mat is essential for any type of yoga practice, however, most studios will have mats on hand for you to use. If you are not comfortable placing your bare feet on a used mat, then I would recommend you bring your own. A yoga mat will run anywhere from $12 to $25.
What should be worn during yoga?
Any clothing that is unrestrictive will do the trick. Tank tops, T-shirts, leggings or shorts will do the trick. You will be bending, twisting, and possibly be upside down, so wear clothing that won't expose more of you than you’re comfortable with. You can expect to be without shoes or socks during the session, although you might want socks handy for savasana at the end if your feet get cold.
Where can you try yoga?
Yoga centers are popping up all over the place. According to IDEA and the North American Studio Alliance, the number of facilities offering yoga as a class has risen from 31% in 1996 to 85% in 2002. Check the following Web site to locate a class near you: http://www.yogafinder.com/.
Some types of Yoga
If your local gym offers a yoga class, but does not specify what type it is, it is probably a class that encompasses the most basic yoga poses and breathing techniques.
Hatha - If a class is described as a Hatha style class, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.
Vinyasa - A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class. A Sun Salutation is a series of poses done in succession so that one pose flows into the next.
Ashtanga - Ashtanga, meaning "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga made very popular by Madonna. You will sweat in this class!! A series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep to the strict set of Ashtanga poses. “This Yogamethod is for everyone – except lazy people.” Sri K. Pattabhi Jois
Iyengar - Based on the teachings of the yogi B.K.S Iyengar, this style is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain maximum benefit and avoid injury. Iyengar usually emphasizes holding poses over longer periods of time versus moving quickly from one pose to the pose (flow).
Kundalini - The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and moving that energy upwards. All yoga practices make use of breath control, but here the exploration of the effects of the breath on the postures is essential. Kundalini uses rapid, repetitive movements rather than poses held for a long time, and the teacher will often lead the class in call and response chanting.
Bikram - Pioneered by Bikram Choudhury, this style is also referred to as Hot Yoga, and is not recommended for a beginner. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is believed to be cleansing. Bikram yoga performs a series of 26 poses, although some instructors will stray from them.
Anusara - Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy derived from Tantra. The premise is belief in the intrinsic goodness of all beings. Anusara classes are usually light-hearted and accessible to students of differing abilities. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used.
Jivamukti - This style of yoga emerged from one of New York’s best-known yoga studios. Jivamukti founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation, and spiritual teachings.
Forrest - Headquartered in Santa Monica, California, and gaining popularity around the U.S., Forrest Yoga is the method taught by Ana Forrest. The performance of vigorous asana sequences is intended to strengthen and purify the body and release pent-up emotions and pain so healing can begin. You can expect an intense workout with an emphasis on abdominal strengthening and, again, deep breathing.
For additional reading, please visit:
http://www.ayri.org/index.html
http://www.realmendoyoga.com/newsweek.html
http://www.yogajournal.com/
Yoga has been a big part of my life, so I can promise many future blogs about this challenging sport that has touched my life in so many ways. Please feel free to email me with any questions: trinity.fitness@yahoo.com. I look forward to hearing from you!
~ Live Well ~
Trinity Fitness
“Harmonizing your mind, body and soul for total Trinity Fitness”
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment