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Archives for January 2014

A BEGINNERS GUIDE TO YOGA! (or, YOGA: THE FAQs)

January 15, 2014 by Lucy Leave a Comment

Making 2014 your year of yoga? Yay! You won’t regret it! Yoga is a workout for your whole being (and no gym membership required).  Here are some questions I often get asked about starting out on your yoga journey, I hope it helps – come join us in class, roll out a mat and b-r-e-a-t-h-e 🙂

Q: Yoga…?

Yoga originated in India around 5000 years ago.  It is an ancient practice whose meaning has shifted over time – what we understand as yoga in modern society is most usually the postures or poses (‘asana’).  Yoga comes from a Sanskrit word which is translated loosely meaning ‘to yoke’ or ‘unite’.  Yoga then is the practice through which we unite body, mind and spirit.

Many people think yoga is just about stretching, and whilst stretching is certainly involved, yoga is really about creating balance in the body.  This is done through the poses or postures, each of which has specific physical benefits.  We look at the breath and how breathing can aid our stamina in each of the postures.

But yoga isn’t just about the physical; it’s an ancient and scientific system that can lead to greater clarity and harmony in life. Many health and fitness programmes are difficult to maintain because they are rooted in a negative attitude – that you need to be something different from how you are; that you are inadequate and need to ‘fix’ something about yourself.  Negativity is a lousy motivator.  Yoga however, is non-judging, meeting you exactly where you are, as you are right now.  By practicing yoga, we can improve our overall health and wellbeing with a positive and non-forceful approach.

Q: Why do yoga?

Most people start to get strong, get fit, tone up, manage stress, manage pain, to be more flexible, improve posture….and yes, the benefits of yoga can certainly include all of these things and more.

When I started, I dreamt of incredible flexibility and looser hamstrings….but what I didn’t expect was for it to offer me a practice that would extend beyond the mat, beyond the class I attended once a week.  It has the capacity to enter your whole life – and that doesn’t necessarily mean giving up all worldly possessions and living in a cave to meditate (although it might!); every breath can be our yoga practice, our homelife, our jobs, the company we keep can become an exercise in awareness.  The asana help us to strengthen our body, the pranayama (breathing) becomes our guide to the present moment, each thought a seed for meditation.

…Don’t let all that stuff spook you though! Concentrate on the moves you’re learning and matching movements to your breathing – the rest is yours for the taking, but entirely optional.

Q: What can I expect from a class..?

We start with ‘grounding’ – usually sitting or laying down and taking a few moments to relax and bring our attention to the present moment and to our breath.

We then move on to some warm up movements, and then onto more dynamic asana (poses) – there are always adjustments available, so don’t feel you have to do anything that doesn’t feel right to you – yoga is about listening to your body.

The class finishes with Savasana and relaxation; we allow the work we’ve done in the class to be assimilated into our bodies through full relaxation.

Q: But I’m so inflexible! I could never do yoga…..

All the more reason to come along to class!  Yoga isn’t about being flexible, although it can be a lovely side-effect of practicing.  It doesn’t matter if you can’t touch your toes (I couldn’t when I first started), or if you don’t feel ‘bendy’ (I don’t consider myself to be a naturally bendy person either!) – it doesn’t matter how fit you are, what shape or age you are – if you can breathe, you can do yoga.

Q: Am I too old to start yoga?

Certainly not! There is no age-limit and people start at all times of life.

Q: Do I have to be fit to do yoga?

Nope. Practicing yoga can help build strength and fitness from whatever starting point you are at. Take the classes at your own speed – there are always variations and adjustments to make the poses accessible to you; start from where you are and build gently from there.

Q: What do I wear?

Something comfortable you can move easily in, tracksuit bottoms or leggings are ideal.  It’s a good idea to layer up – a vest or t-shirt along with a jumper so that you can cool down and warm up at different parts of the class.

Q: What should I wear on my feet?

I always, always recommend practicing with bare feet.  It helps you grip the mat, spread the toes, stops you from slipping, and helps you feel grounded and connected to the earth.  Release your feet! I promise I don’t care what your pedicure looks like! I do care about your alignment, that’s what I’ll be looking for.

However, bring some socks with you for the relaxation part of the class to keep your toes warm 🙂

Q: Is yoga just for women..?

Absolutely not! Yoga is truly for every body.  And let’s be clear: yoga does not make you dainty or feminine – it makes you strong and durable.  Many ‘male orientated’ sports and activities, weight lifting, contact sports, etc, leave muscle fibres tight and shortened, leading to reduced flexibility.  Yoga tones muscles, increases flexibility and range of motion, all of which helps to increase muscular endurance – which in turn helps you to lift heavier weights, run faster (and longer), with less chance of injury.  Whether you’re trying yoga to compliment your training regime, or as a new way to exercise, you’ll find that the benefits – body and mind – extend far beyond gender.

Q: I don’t have a mat…?

No problem, I have lots of mats available in classes, so don’t feel you have to go out and buy your own.  If you already have a mat, feel free to bring it along!

Q: Is yoga a religion?

No.  Yoga asks no pledge of allegiance, nor does it exclude anyone, of any walk of life or religious belief.   However, for many yogis, yoga can become a spiritual practice as much as a physical one.  For me, yoga has a spiritual element that offers us the opportunity to realise our own uniqueness, our personal divinity.  It doesn’t offer an external god or gods to worship, rather, if at all, it opens us up to the godliness inherent in ourselves.

Nor is yoga a cult or a fad or new-agey nonsense – there’s a reason it’s been around so long! Yoga gets us back to basics – what is real, what we have, who we are, right now.

Q: I’ve no one to come to class with….?

Whether you come alone or with friends, you’re always very welcome in our classes.  You don’t need a partner or a group – come and be part of our yoga community!

New beginners 8 week course starting Tuesday 28th January (12-1pm @ Selby Osteopaths Studio) – come along and discover yoga for yourself!  Contact me to reserve your place!

Love & light,

lucyogini xoxo

 

Filed Under: General Yoga Tagged With: about yoga, beginners, beginners guide, FAQs, what to expect from a yoga class, yoga

Five Fabulous Yoga Poses for Detoxing!

January 7, 2014 by Lucy 1 Comment

The New Year oftens brings with it intentions of detoxing and getting healthy after the Christmas party season – wonderful though it may have been!  Our bodies have incredible internal cleansing systems in place, but sometimes a natural boost can work wonders.  Yoga is a great way to gently stimulate the removal of toxins, lower stress and increase circulation, releasing both physical and emotional waste. Whilst strict detoxing may not be for everyone, anyone can benefit from a gentle, rejuvenating yoga practice.  It doesn’t have to be hours – just a few minutes a few times a week can be enough to make a difference.

So if you’ve been feeling sluggish, achy or distracted give it a go. Here are five of my favourite detoxing poses (though there are many more!) that anyone can try – at any time of the year!

1. Supta Matsyendrasana (Reclined Twist)

A lovely pose to cleanse the digestion system and gently awaken the spine

A lovely pose to cleanse the digestion system and gently awaken the spine

This lovely twist stimulates the digestion system, wringing the body out from the core.  The internal organs of the torso are squeezed, the muscles of the spine gently stretched, leaving you feeling refreshed and cleansed.

  • Lying on your back, draw the right knee up and take the right foot to the floor.
  • Draw the knee further in towards the chest until you can place the left hand on right knee.
  • Use the left hand to draw the right knee over the body so that it comes down towards the floor on the left side.
  • Extend the right arm away and gaze out to the right if that’s comfortable – or just look up.
  • Don’t worry if the right shoulder comes up, or if the right knee doesn’t touch the floor.  What you’re looking for is a comfortable twist through the body.  Stay like this for 5-10 breaths.
  • Come back to centre and extend the right leg back down….aaaand repeat on the other side!

2. Adho Mukha Svanasana (Downward Facing Dog)

The 'Dog is for life, not just for Christmas, people

The ‘Dog is for life, not just for Christmas, people

I’ve not been to a yoga class yet that didn’t espouse the virtues of Downward Facing Dog.  It can be intense at first, but there are SO many benefits, so it’s worth practicing and giving the Dog some love.

Getting the heart higher than the head aids circulation and calms the mind; the abdomen is gently toned which stimulates digestion, as are the arms and legs.  It’s a powerhouse of a pose with a bounty of benefits!

  •  Start on your hands and knees, palms pressed into the floor, knees hip-width apart and toes tucked.
  • Slowly press through the hands and toes and lift the knees and hips upwards.
  • Gently press your knees back, feeling a stretch through the back-body and through the legs.
  • Start to draw the heels down – they may not reach entirely yet, be gentle.
  • Let the head hang, looking back between the toes and breathe.  Stay for 5-10 breaths.

3.       Uttkatasana with Twist (Twisting Chair)

Leg strength + cleansing twist = detox powerhouse!

Leg strength + cleansing twist = detox powerhouse!

This dynamic pose works to strengthen your legs and give your whole torso and digestive system a good cleansing squeeze.

  • Start standing with the feet together, palms together in Prayer Position.
  • Bend the knees, sticking your bum out as if you’re about to sit down on a chair.
  • Twist the body towards the right; take your left elbow to the outside of your right knee, keeping the palms together and checking the knees are still in line with each other.
  • Being mindful of the neck, turn the face upwards toward the sky if comfortable, or look to the hands, and hold for 3 breaths.  Take a breather, then twist to the other side.

4. Parivritta Marichyasana 3 (Marichi’s Pose with Twist)

This sitting twist can be adjusted to be as gentle or dynamic as you feel is right for you

This sitting twist can be adjusted to be as gentle or dynamic as you feel is right for you

This lovely pose massages the abdominal organs, including the liver and kidneys, our top allies in detoxing.  Bonus – it gives the shoulders and spine a good stretch, and can relieve back and hip pain. Oh yoga, you are so good to us!

  •  Sit on the floor, legs extended.
  • Draw your right knee towards you, foot on the floor.  You can follow the instructions from here, or, intensify a little by stepping the right foot over to the outside of the left thigh. Ensure both sit bones are on the ground.
  • Inhale and lengthen the spine; exhale and twist the body to the right.
  • Take left hand – or for a stronger twist, the elbow – to the outside of the right knee and the right hand down to the floor.
  • Hold for 3-5 breaths, release and repeat on the other leg.

5. Viparita Karani (Legs up the Wall)

An amazing restorative pose for any time of the day

An amazing restorative pose for any time of the day

This restorative pose helps circulation, soothes the nervous system and calms the mind.  We can eat the right stuff, exercise all we like, but if we don’t rest and let the body recuperate, it’s all for nought.

If you have tight hamstrings or lower back, put some cushions under your hips.

  • Sit with your right hip and shoulder against a wall, knees bent and feet on the floor.
  • Roll away on to your left side, so that your feet and bottom are now in contact with the wall.
  • Roll on to your back and extend your legs, resting them on the wall.
  • Rest here for 10 breaths with your hands on your belly, or to the sides with palms upwards.

Give these a try and see if they can help you to feel more revitalised, body and mind! The body is a wonderful thing – look after it, be gentle with it, and it’ll look after you.

Wishing you light, health and happiness,

Lucyogini x

Filed Under: Well being, Yoga for... Tagged With: cleansing, detoxing, digestive health, digestive system, energy, energy boost, new year, poses for detoxing, twists, yoga

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