Guide Yoga for You

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The pioneers behind creating a unique experience grown out of ancient India and implanted into the lifeblood of Thailand. Authenticity and variety of Yoga classes await you.

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Our world-class teachers guide you on your path to finding yourself deeper your practice. We empower the individual to achieve things they never imagined. We nurture strength and we give you the edge. We Evolve You. Evolve the way you look and you feel. Transform your body and relax your mind through YOGA. It keeps you happy, young and healthy. This is about challenging yourself, not competing with bendy at the front of the class.

Bee You - Yoga & Wellness Center a not for profit Wellness Center

Yoga Benefits. Yoga Classes. Hot Deal. If a pose causes pain or proves too difficult, there are variations and modifications that can be made to help students. Props like blocks, blankets and straps — even chairs — can be used to help you get the most benefit from the poses. Yoga is not one-size-fits-all: The best yoga workout for you will depend on your individual needs and goals. The benefits of a regular yoga practice are wide-ranging.

In general, a complete yoga workout can help keep your back and joints healthy, improve your overall posture, stretch and strengthen muscles and improve your balance, says Roger Cole, Ph. Cole says. In recent years, more and more research is demonstrating the wide-ranging health benefits of yoga. Yoga is tied to ancient Indian philosophy, so yoga poses have both Sanskrit and English names — adho mukha svanasana is more commonly known as downward-facing dog, for example — and you may hear both in a class.

But even if you have never tried a yoga class, you may already be familiar with some yoga poses. Ever tried a plank? Trainers and fitness classes around the world, not to mention college and professional sports teams, are including yoga into more traditional workouts as a potent form of mind-body conditioning, helping athletes to breathe better and increase their focus.

The Seattle Seahawks and Los Angeles Clippers, for example, practice yoga in a team setting, and many top sports professionals, including the basketball star LeBron James and the tennis champion Novak Djokovic have incorporated yoga into their training programs. Before yoga was a popular physical exercise, it was, for thousands of years, mainly a meditation practice. In a yoga class, as you learn to do yoga poses, you will be instructed to notice your breath and the way your body moves during the exercises. The is the foundation of a mind-body connection. A well-balanced series of yoga exercises gives you the opportunity to scan your entire body, noting how you feel as you move through the poses.

This is how yoga turns physical exercises into tools to help students become more mindful and even learn to meditate. Stephen Cope, who teaches yoga and mindfulness at Kripalu Center for Yoga and Health in Massachusetts has written that learning to focus in this way can help us outside of yoga class, too. Learning to be aware of your posture at your desk or when you walk, for example, can be the first step to making improvements that will make you move more easily and feel better all the time.

Yoga relieves stress, lowers your blood pressure and helps improve your mood.

Learning how to meditate is straightforward, and the benefits can come quickly. Here, we offer basic tips to get you started on a path toward greater acceptance and joy. Breathing techniques are an essential part of yoga — not only do they help you to stay focused while practicing yoga, they can also help reduce stress and relax the nervous system and calm the mind. It helps foster healthy, efficient breathing in general. It is often used in flow classes to help students regulate their breathing as they move through the poses. Interval or interrupted breathing: In this type of breathing, the student is instructed to pauses and hold the breath during the inhalation or exhalation, or both.

It is a good way to begin to learn to control the breath, especially if you are looking to try more advance yoga breathing techniques. Alternate nostril breathing: This technique is said to be effective in balancing the nervous system and is a good idea to try before meditation Try it:.

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  6. Yoga is generally practiced in bare feet on a mat. Socks are slippery, which is why wearing them is not recommended. If you really want to wear socks, look for sports socks that have rubber grips on the soles. Most yoga studios and gyms offer mats, but many yoga students prefer to buy a mat, for hygiene and because mats differ in material, density and stickiness. You may find you develop a strong preference for a certain type of mat.

    Choose a mat that prevents you from slipping and sliding, as that will give you a stable base for transitioning from one pose to the next. Clean your mat regularly with antibacterial wipes. If you plan to rent mats at your studio or gym, it would be a good idea to carry around a small packet of antibacterial wipes to clean your rental mat. If you are looking to buy your own yoga mat, The Wirecutter, a website owned by The New York Times Company, has done a complete review of your options.

    Comfortable clothing is recommended. Any workout clothes would generally work well for a yoga class. However, clothing that is too loose-fitting may get in the way if you progress into headstand and handstand poses. Get the best of Well, with the latest on health, fitness and nutrition, delivered to your inbox every week.

    See sample Privacy Policy Opt out or contact us anytime. The most important thing to remember when starting a yoga practice or any new health habit is that the key to success is doing it routinely. Start small and manageable, says Dr. Ten or 15 minutes a day of yoga may be more valuable than going to one class a week. Hopefully, as you begin to see the benefits of your daily practice, however short, chances are you will be convinced to do more. Yoga can be done at home, but — especially for the beginner — it is important to try a class or two that is taught by a seasoned instructor, in a private or group setting, to be sure you are doing the yoga exercises safely.

    Look for an experienced yoga instructor who has at least a hour teaching certificate from a teacher-training program accredited with the Yoga Alliance. Those programs include training on injury prevention. If you have any specific medical concerns, check with a doctor before beginning to see what types of yoga might be best for you. Look for yoga studios or gyms that provide good slip-resistant mats if you are planning on renting a mat and sturdy, clean blocks for support.

    If you do rent a mat, make sure there is antibacterial spray or cloths available for you to wipe down your mat before and after use. Want a tighter core, solid arms and sculpted legs? Roll out your yoga mat and get ready to sweat! You'll be amazed by what you can do. There are many styles of yoga classes taught today.

    What Is Yoga?

    Some are very physically challenging and will leave you sweating; others are gentle and restorative. 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. 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.

    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. Power Yoga: As its name suggests, power yoga is a challenging style of yoga aimed at strength-building. These classes will include advanced poses and inversions like headstands and handstands that require a lot of strength.

    Vinyasa or Flow: These classes usually consist of a fairly energetic flowing sequence of yoga poses that will include — depending on the level — advanced poses, such as arm balances, headstands, shoulder stands and handstands. Iyengar: Love learning about how your muscles and joints work together? This is the yoga for you. Iyengar yoga focuses on the precision of your yoga poses. Classes can also include ropes that are anchored to the walls to do inversions and other poses. They also tend to include breathing exercises and references to yoga philosophy. Bikram or Hot Yoga: Like the heat?

    Bikram yoga is a set series of 26 poses performed in a room heated to degrees, which is said to allow for deeper stretching and provide for a better cardiovascular workout. Unlike most yoga classes, Bikram classes are always done in rooms with mirrors. Hot yoga refers to any yoga class that is done in a heated room — generally from 80 to degrees. Restorative Yoga: If you are looking for a little more relaxation from your yoga class, restorative yoga is for you. This yoga style usually involves a few restful poses that are held for long periods of time.

    Restorative poses include light twists, seated forward folds and gentle back-bends, usually done with the assistance of many props, including blankets, blocks and bolsters. Yin Yoga: Looking for a new kind of stretching experience?

    Yoga based in The Marwood Room, St Luke's Church on The Avenue, Kew.

    Yin yoga is aimed at stretching the connective tissue around the pelvis, sacrum, spine and knees to promote flexibility. Poses are held for a longer amount of time in yin yoga classes, generally from three to five minutes. It is a quiet style of yoga, and will quickly show you how good you are at sitting still. Yoga students are expected to be on time to class and respectful of one another. Most yoga classrooms have shelves for your valuables, drinks and other personal items.

    Remember to turn your cellphone off before class. For Bikram or hot yoga classes, bring a towel. You are going to sweat, and it will help prevent slipping. Om is a Sanskrit term that connotes the connectivity of all things in the universe. There is no obligation to chant, but you should at least remain quiet during that time. Some breathing techniques taught in yoga classes are meant to be loud and others are not. Students should take cues from the teacher. If you have to leave early, try to tell the teacher ahead of time, and, if you can, position yourself near the back of the room and leave before the relaxation period at the end of class.

    A note to the over-achiever: Trying too hard often leads to injury. Being aware of your physical limitations and when you need to modify a pose will be more beneficial to your body than reaching to be the most flexible or strongest in the class. Prefer to practice yoga at home? No problem. Yoga can come to you, online. There are a dizzying array of apps and streaming sites available for yoga: for the office, on a plane, in bed and just about anywhere else. There are apps for breathing exercises, yoga philosophy and anatomy for the yoga student.

    They cater to the curvy, the runner, the veteran, the child, the health-care provider and everyone else. Here are a few good options to explore:. Gaia : Gaia offers unlimited streaming of its yoga classes, with a large roster of teachers, including popular instructors like Rodney Yee and Patricia Walden. You can select classes based on duration, style, teacher, level and focus. This comprehensive site also has special series for beginners, travelers, athletes and weight loss. YogaGlo : Like Gaia, YogaGlo offers a variety of yoga style and teachers — there are more than 3, classes offered, ranging from five minutes to two hours long.

    And like Gaia, classes on meditation and yoga philosophy are also offered. Yoga Studio : This app is designed to provide you the optimal yoga experience on your phone. The site has over 60 classes from 15 to 60 minutes long and a pose guide. Curvy Yoga Studio : This site, led by Anna Guest-Jelley, founder of Curvy Yoga, is meant to be a welcoming yoga portal for people of all sizes, with a focus on providing instructions to how to modify yoga poses if you are overweight.

    Yoga Journal , started in by a group of yoga teachers from California, is one of the most comprehensive online yoga sites available.


    The company also publishes a monthly print magazine. The online site has detailed information on practicing yoga, including a guide to poses and a tool to help you put yoga poses together into a sequence or class, as well as lots of information on meditation and wellness. She is a certified yoga teacher who has written about yoga for The New York Times and teaches a weekly yoga class at the company.

    Twitter: nytimes. Child's Pose This calming pose is a good default pause position. Downward-Facing Dog Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. Downward-Facing Dog This is one of the most common yoga poses. Plank Pose A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

    Plank This common pose can build strength in the core, shoulders, arms and legs.

    Four-Limbed Staff Pose This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. Four-Limbed Staff Pose This pose builds strength in the arms, shoulders, wrists and back and helps tone the abdomen. Cobra Pose This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.

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    Cobra Pose One of the simpler back-bending poses. Tree Pose Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine. Tree Pose This balancing pose is one of the most recognized poses in modern yoga. Triangle Pose Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves.