It Increases Flexibility And Balance Of The Body And Mind
Flexibility in yoga practice is not just about reaching your toes. Its about the journey towards your toesthe flexibility to be open-minded, and to release the ego and just be, shares Howe, who adds that balance in yoga should also be considered holistically, rather than just in terms of not toppling over when holding Tree pose. The emphasis on the mind-body connection in yoga helps develop physical balance and allows us to tune into our emotional needs and honor those needs. With that said, Howe notes not to diminish the power of improving your physical balance. On those days when balance aligns, and we can stand in Tree pose without wobbling, that rush of adrenalinethe confidence boostis amazing.
Can Yoga Help You Quit Smoking
Thereâs evidence that yoga may help people stop smoking.
- A 2019 NCCIH-funded study with 227 participants compared yoga classes with general wellness classes as additions to a conventional once-weekly counseling program. The people in the yoga group were 37 percent more likely to have quit smoking by the end of the 8-week program. However, 6 months after treatment, there was no difference between the groups in the proportion of people who were still not smoking.
- A study published in 2020 showed a reduction in cigarette cravings after a single yoga session, as compared with a wellness education session. The study participants were people who were trying to cut back or stop smoking.
Yoga: The Poetry Of The Body By Rodney Yee With Nina Zolotow
Where exactly are your sitting bones? How does your sacrum interact with your tailbone? And what does poetry have to do with it? Rodney Yees love for the art of yoga illuminates this book from beginning to end. Part practical guide to essential poses and part conversational inquiry into Yees personal relationship with his art, Poetry of the Body glows with beauty and care.
Keep it close by youll want to dip into it frequently for a regenerative charge.
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Seven Tips For Practicing Yoga By Yourself
So youre ready for some yoga but your studio is closed? Dont despair. Take matters into your own hands by becoming your own yoga teacher. Dont sweat it if you forget your training or your chants! Many times, practicing solo allows you to focus entirely on the intrinsic. Here are seven tips for getting started by yourself.
Set Your GoalWhen you plan your own yoga class, you get to decide on every factor, like the type of yoga youre going to practice and the pace and energy of the class. Take a moment to assess your current state: do you crave a fiery power practice, or are you feeling worn-down in a way that only a restorative class can soothe?
Of course, you can create a dynamic class for yourself, mixing and matching from different classes youve taken in the past to create a tailor-made sequence that hits all the right spots.
Focus on the Tried and TrueYoull generally want to choose poses that are familiar to you. Youll be familiar with proper alignment for those poses, as well as safe ways to enter and exit the pose. Trying a new pose for the first time solo can set you up for injury: youre better off relying on a teachers cues the first few times and then practicing at home once comfortable.
But Challenge YourselfWhen you set the sequence, it can be tempting to gloss over poses or areas that arent your favorite. Resist the desire to skip the poses that you find challenging: the discomfort from these poses can provide a great opportunity for growth.
Undeniable Reasons You Should Be Doing Yoga
Ah, yoga, we love you so.
Theres a reason the ancient practice has stood the test of time. Yoga is a total mind-body experience, with both physical and mental benefits. Not to mention the fact that there are endless options, making it one of the most versatile ways to work out.
But dont just listen to us wax poetic about the practice allow the science to speak for itself. In honor of the International Day of Yoga, below are 10 research-backed reasons to incorporate more yoga in your life:
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You Don’t Have To Feel Self
If sticking your glutes high up in the air feels a little uncomfortable in a class filled with other students, you’re not alone. “Students often tell me that they’re afraid of the class environment as they don’t want to be ‘watched,'” says Calli De La Haye, a 500-hour RYT and the co-founder of Kalimukti Yoga. “I wish they knew that most of the practitioners are so in the ‘zone’ they hardly notice what people around them are doing.”
While you may feel self-conscious performing certain poses, if you’re paying attention to your breath and trying to perfect your alignment, you won’t have time to think about the people around you. And that should tell you somethingif you’re too engrossed to check out the rear ends of your fellow yogis, then they’re too engrossed to check out yours.
Essential Yoga Books For Beginners: Healthy Reads
So have you decided to take up yoga? Naturally, you want some books that will help you understand this rich and ancient art form, but where to begin? As the popularity of yoga continues to skyrocket, hundreds of new titles are published each year.
Talking Yoga has curated 8 essential titles to get you started, both time-tested and newly released:
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How Much Yoga Should I Do As A Beginner
People who are just starting yoga can follow the same guidelines listed above, with a few additional suggestions.
According to Yoga52 instructor Odette Hughes, yoga beginners should listen to their bodies to know whats right for them. Starting with one class a week is a good general guideline so that you can gain familiarity with the postures and new ways of moving, Hughes says. When you start feeling like you need more challenge, then start to increase your practice duration or do a harder class.
But be cautious of overloading right out of the gate. I see folks go hard and fast for months only to burn out, Brooks says. This is where listening to your body really comes into play. If you feel like your body needs time to rest between yoga classes, then let it rest. If you feel discomfort or pain in a pose or movement, then modify it or opt out of it.
Pain is your bodys signal that something is not working for it, Hughes says. Even if another person doesnt feel the same thing in the same pose, you need to listen to your own body. As long as you do this and dont push yourself too hard, yoga will be therapeutic and not too taxing to your body.
How To Do Yoga At Home
This article was co-authored by Ken Breniman, LCSW, C-IAYT. Ken Breniman is a Licensed Clinical Social Worker, Certified Yoga Therapist and Thanatologist based in the San Francisco Bay Area. Ken has over 15 years experience of providing clinical support and community workshops utilizing a dynamic combination of traditional psychotherapy and yoga therapy. He specializes in eclectic non-denominational yoga guidance, grief therapy, complex trauma recovery and mindful mortal skills development. He has a MSW from Washington University in St. Louis and an MA Certification in Thanatology from Marian University of Fond du Lac. He became certified with the International Association of Yoga Therapists after completing his 500 training hours at Yoga Tree in San Francisco and Ananda Seva Mission in Santa Rosa, CA.There are 24 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 88% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 580,339 times.
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What Class Is Right For Me
There are many styles of yoga classes taught today. Some are very physically challenging and will leave you sweating others are gentle and restorative. Some teachers play music in class others dont. Some classes include references to yoga philosophy and spirituality others dont.
Here are a few types of classes your yoga studio or gym may offer:
Hatha: Most yoga styles being taught in America today are a form of hatha yoga, which is a general term that refers to the physical part of yoga, rather than yoga philosophy or meditation. A Hatha yoga class is likely to be a combination of poses and breathing exercises, but its hard to know whether it will be challenging or gentle. Check with the school or the teacher to find more about the level of classes that are described only as Hatha yoga.
Ashtanga Yoga: This is a challenging style of yoga that is centered around a progressive series of yoga sequences that, traditionally, students practice on their own under the guidance of a teacher. If you think that yoga is not a workout, you havent tried an Ashtanga class. Classes include advanced poses such as arm balances and inversions including headstands and shoulder stands. Beginner students are strongly advised to study with an experienced teacher. Ashtanga classes will also often include teachings in yoga philosophy.
Note: Its a good idea to try several yoga classes. How much you enjoy any class will come down to how much you like the teacher, not how its labeled.
Thailand: Kamalaya Yoga Synergy
Find ultimate relaxation on a luxury yoga holiday at Kamalaya
Built around an ancient cave that once served Buddhist monks as a place of meditation and spiritual retreat, escape to luxury wellness retrat, Kamalaya, nestled on the tropical Thai island of Koh Samui. With one-to-one yoga sessions tailored to suit your goals and skills, this specialist yoga retreat is suitable for both beginners and experienced yogis alike. Including instruction in asana , pranayama and meditation, return home feeling renewed and inspired. Alongside your daily yoga practice, continue your holistic journey into relaxation on a yoga and Ayurveda holiday with a reviving choice of Ayurveda spa therapies at the award-winning spa.
More information: View Kamalaya Yoga Synergy
Combine yoga and Pilates in paradise at Parrot Cay
Discover paradise on the private island of Parrot Cay and feel the soft sand between your toes as you enjoy daily practice on a yoga and Pilates holiday that will de-stress your mind and tone your muscles. Further improve your knowledge as you open your mind and calm your senses through Vedic yogic philosophy group discussions, before raising the pace with mountain biking and windsurfing or unwinding in luxury at the world renowned spa.
Enhance your yoga practice on this relaxing retreat at Florblanca
Practice yoga on the beach at Paradis Plage
More information: View Paradis Plage Yoga
Reconnect your body and soul with The BARAI Spa’s Bespoke Yoga Journey
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What Are The Risks Of Yoga
Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains, and the parts of the body most commonly injured are the knee or lower leg. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.
Older adults may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.
To reduce your chances of getting hurt while doing yoga:
How To Begin Practicing At Home
The first day of my two-year teacher training program, I experienced something akin to an existential crisis. It didnt have anything to do with awakening kundalini or realizing my true Self. Sadly, it was much more mundane: It hit when I realized that in order to participate in the program, I had to agree to the mandate to have your own home practice.
A few days later, when I unrolled my sticky mat at home alone for the first time, I wanted to bolt. Up until then my idea of yoga was attending a class, which is kind of like being chauffeured around town, sitting comfortably in the back seat, enjoying the scenery. Practicing at home was totally foreign to me. It was as if someone handed me car keys but no map. I recognized great potential for freedom in my journey, but I was reluctant to go it aloneI was scared that Id get lost.
Since that day of reckoning, Ive talked to enough friends and students about the dreaded home practice issue to know Im not alone. Many of useven after we realize the benefits of a personal practiceseem to resist it. We tell ourselves that we dont have enough space or time or that we dont know what to do. Or we hold a romanticized vision of the perfect home practice and feel guilty when our reality doesnt match the fantasy.
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Beginners Yoga By Shona Vertue
Shona is an ex-gymnast, dancer, personal trainer, yoga teacher, and author. This upbeat and easy to follow 15-minute yoga video covers just six poses that will help you build the foundation of a vinyasa yoga practice. Shona explains these basic beginner poses with clear details, great tips and also includes instruction on perfecting your yogic breathing.
Try A Home Workout Video
The NHS recommends at least 150 minutes of exercise per week to maintain a healthy lifestyle. Luckily, there are plenty of ways to stay fit in the safety of your own home.
Home workout videos are definitely on the rise, with many fitness brands, such as Gymshark and Les Mills offering free home workouts on their apps.
Here are just a few home workouts that you can try for free today:
Gymshark have made their conditioning home workout app free for users. The app offers five, three- and one-day workout plans, with HIIT training and full body workouts for beginners and experts alike.
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Light On Yoga By Bks Iyengar
This book will be your constant companion throughout a lifetime of practice. Iyengar, one of the primary founders of Western yoga, demonstrates nearly every known yoga pose, breaks each one down in careful, step-by-step directions, outlines health benefits, and explains yoga terminology.
Its as close to a comprehensive guide as possible. The photos themselves are a treasure: theres such an honesty to the way his body and the poses interact, that youll learn simply by looking. You need this book, now and ten years from now!
How To Stay Safe When Practicing Yoga At Home
This week we told you about the woman who had a massive stroke while doing yoga on her porch.
Rebecca had been performing a complicated headstand when she tore a blood vessel in her neck, resulting in the stroke and the life-altering symptoms that she now lives with.
While Rebeccas case is incredibly rare, it got us thinking just how safe is it to practice yoga alone at home? Particularly if youre not hugely experienced.
Part of the appeal of yoga is its accessibility. You just need some open space and a mat, you can essentially do it anywhere. And with the growth of apps and online tutorials, more people than ever are opting to teach themselves the moves and practice yoga from the comfort of their living room.
But is it risky to do yoga without the supervision of a qualified instructor? We spoke to one to find out.
Anna Clifford is a professional dancer and qualified yoga instructor teaching classes in a wide range of gyms and studios. Anna is confident that home yoga can be totally safe as long as you take the right steps to prepare.
Practicing yoga at home is a new craze its easily accessible and with all the online platforms that are now available, theres virtually no excuse to not make time for your practice, Anna tells Metro.co.uk.
The great news is that it is so easy to do it at home, there are some fabulous YouTube channels that guide you through any kind of practice you are looking for.
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Yoga Helps You Manage Stress
According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Try It: Corpse Pose Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.
What Are The Health Benefits Of Yoga
Dozens of scientific trials of varying quality have been published on yoga.
While there’s scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity especially strength, flexibility and balance.
There’s some evidence that regular yoga practice may be beneficial for people with high blood pressure, heart disease, aches and pains including lower back pain depression and stress.
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Practice The Breathing Techniques
Say hello to pranayama – the practice of breath control in yoga. While this process helps synchronize breathing with movements between asanas, it is also a distinct breathing exercise on its own. Because yoga requires thoughtful attention to breathing, and sometimes you have to remind yourself to breathe and not hold your breath, especially during more challenging poses, getting good at yoga means spending some time on just the breath work. Proper yoga breathing techniques involve breathing through the nostrils using a specific pattern of inhalation, breath retention, and exhalation. It can take some time to master, so put in some effort working on just the breathing skills outside of your routines.