Yoga - Getting Started

Most yoga practices occur in a classroom setting. However, two challenges that might prevent you from getting started are cost and transportation. Don’t fret, there is an easy alternative— DVDs/videos! They are great fun and also a great way to be introduced to yoga. They can be rented from your local library or purchased on the internet. (Go to amazon.com where there are many good ones, ranging from $10 - $30.)  Another advantage of getting a video is that it can be used over and over, with friends / family or whoever wants to join you! This is also a way to practice yoga at your own pace.

What you need to get started:

There are no special yoga rules. If you go to a class, the instructor is there to help you. One thing to avoid is going to a class that is a higher level than your current one. Before signing up for a class, be sure to check what level the course is intended for. Don’t be afraid to be modest, as even a class that may be a review can be helpful.

Tips:  Ease into it. Depending on what style of yoga or what poses you are doing, it can be really intense. Yoga utilizes muscles in your body that are not really felt in your daily life or physical activity. Be careful not to work too hard at the beginning because it usually takes some adjusting to. Also, don’t do yoga on a full stomach, and go to the restroom before class starts.

In yoga you use your whole BODY.  They say “your body is your temple,” and that is all you need to get started— you need yourself and flexible clothes that you are comfortable in.  Yoga is done barefoot and many make the choice of wearing SPANDEX, but that is your personal choice.

Lastly, it is important to perform yoga on soft, but firm surface. Yoga mats are the perfect portable solution, so you can do yoga anywhere.  Yoga mats are readily available at any sporting goods store and are relatively inexpensive $15 - $30.

What you need to know:

When beginning yoga, you definitely will need to use a mat. If at a studio, it is suggested that you arrive a little bit early so you can set up a spot. If you are doing it at home with a DVD/video, then try to set up on a rug or towel.

What Type of Yoga is Right For You?

Different styles of yoga:

There are many styles of yoga that are based on different physical needs, so it is important to find which one fits with your fitness goals. If you are taking a class at a studio, the schedule will specify which kind of yoga the class is. Most yoga video/ DVDs are a mix of many different styles. Below is a list of various styles that are most commonly practiced in the Bay Area:

Ananda: This style has an emphasis on meditation. It is more still and centered, not involving as much exercise.

Anusara: A heart-oriented practice with a focus on attitude in which the heart is meant to be opened through the flow of postures. Each person’s particular ability and limits are much respected.

Ashtanga: This is the power of yoga. The flow of postures is much more rapid. This style involves less rest and more work and really gets your heart pumping and muscles working. It is very good exercise.

Bikram: This style turns up the heat, literally. It is a complete different experience. The temperature can get up to 100 degrees and can cause much perspiration through the series of standing poses that release bodily toxins. Because our bodies are not used to the extreme heat, it can be very demanding on the body

Integral: This style specializes in the healing power of relaxation. There is equal emphasis on poses as on meditation. This style is also used as a form of therapy through its chanting and bodily alignment exercises.

Iyengar: Symmetry and alignment are the focus of this style of yoga. Many props such as blocks and belts are used, and the exact positioning in postures is important.

Kripalu: This is the yoga of consciousness. There is great emphasis on proper breathing and alignment.

Kundalini:   This yoga has an awakening energy. Its emphasis is on chanting and breathing and the controlled release of energy.

Sivananda: This style of yoga encourages a healthy lifestyle. The poses increase flexibility and strength, and there is a focus on diet, positive thinking, and meditation.

Advice

Beginners:  Ease into it. Use a DVD first before you actually take a class just so you know what you are getting into. Also, be warned that half of yoga is in your attitude, breathing and ability to meditate. Be prepared to have that quiet time to just sit, relax and clear your mind.  If you are not used to meditating, it can be one of the most challenging things you ever try.  Also try to work out a schedule of how often you will practice yoga and how intensely. A lot of yoga is about building up flexibility and strength in certain areas, so you must stay focused on a routine that works specific areas of the body.

Experts:  If you are already into yoga, there are advanced classes at higher levels. Some studios also offer a really intense day-long workshop. You can make yoga a part of your daily life as well. For example, when you wake up in the morning you could do a sun salutation. It is a great way to start the day. Getting deeper into your meditation is also a great way to advance your yoga skills. Also, think about trying different kinds of yoga, for example, Bikram yoga.

Bikram takes place in a 100-degree F. room. The heat loosens your muscles and enables you to be much more flexible than you normally are. If you were to get into Bikram the most important thing is to STAY HYDRATED!  You lose so much water when you sweat that much, that it is important to bring a one-liter water bottle and drink at least two liters.