All forms of Hatha Yoga, like many fitness programs, involves using your muscles, tendons, ligaments, joints, and mind. Some of postures are challenging, and move your body in ways it may not be accustomed to. While all of the movements are possible, and none of them is inherently harmful, you must be careful. Yoga is not about force. To avoid injury only move into a posture to that place you feel resistance, and use the breath to release the tension.
‘Basic Guidelines’.
Do arrive at least ten minutes before the class begins if you are new. Arrive on time, or earlier if you are a regular.
Introduce yourself, and let your instructor know if you have any medical conditions or injuries. Your instructor will be discreet, and only wants to be helpful. Your yoga class is a place of safety where you can simply let go, and enjoy whatever it is your body is capable of at that moment.
Always check with your physician before beginning any new form of exercise. Yoga is very therapeutic, and will help many medical conditions, but it is not a substitute for certain medical treatments.
Pregnant women should also check with their physician before beginning any new exercise. In pregnancy there are two lives involved. Pregnant women should not practice inversions, deep twists, postures that involve lying on the stomach, or any abdominal tightening postures. It is imperative to let your instructor know if you are pregnant.
Try and come to class well hydrated. Though you may drink in class at anytime you feel the need, it cools the body. Internal body heat is consistently being built from one asana to the next. This increases your metabolism, warms the muscles allowing you to enter into a pose more deeply, and without injury, and assists in detoxifying the body.
Allow at least 1 ½- 2 hours after eating before practicing yoga.
In class you will practice pranayama, which is yogic breathing, asanas, which are postures, as well as relaxation and meditation techniques. Savasana, or corpse pose is the final relaxation pose, and is one of the most significant parts of the yoga practice.
Yoga is NON-competitive. Try to relax, and focus not on how well you look in the postures, or what your neighbor may be doing, but on your breathing, how you feel in the postures, where your thoughts are, and the like. Do not be competitive with yourself, or others. Each person in a yoga class is doing their own yoga. It truly does not matter where anyone else is in their practice. Stay internal, focusing on your breath, and being mindful of your body, and any issues you are experiencing at the moment.
You are never required to do anything in a yoga class except breath. You alone are responsible for your own body in a class, though your teacher will be watching to make sure you are doing the asanas with the proper alignment. If you are being adjusted, timely communication is critical. Always honor, and respect where your body is at the moment, not allowing the mind to lead you into territory that could cause injury.
Acceptance is a big part of the practice of yoga. Accepting where you are today, knowing that what you are doing is good for you, and understanding that you cannot move on to the next level until that layer of tension is released, is a valuable tool for enjoying, and getting the most out of your practice.
Everyone looks different in their yoga practice. None of us has the same bodies, or the same specific strengths, or limitations. Don’t compare yourself with others, it wastes energy, and distracts you from what you are doing. Know that each moment of every day you are different. Every time you practice you will be, and feel different.
Cultivate patience. Challenge yourself in each asana, but not to the point of struggle. Find comfort in each posture and allow yourself to be nurtured in each.
No two Yoga practices are the same. The same asana may even feel differently from side to side. Our body, and mind is never the same. Expect this, accept this and allow yourself to simply be in the present moment with that awareness. Refrain from judgment, criticism, or analysis. Simply observe.
Yoga cultivates a union of the mind, body, and spirit. Over time you will get to know your body, gaining valuable insights into your strengths, and challenges. As the body becomes less restricted, you will find the mind does as well.
Always err on the side of caution, and use good judgment when dealing with a body part that has been injured, or is prone to injury. It is much safer to be half way in a pose with correct alignment versus forcing for the sake of range, and risking injury. Force simply adds another layer of tension to the layer that is there. The aim is to release the tension layer by layer. This takes time.
In yoga practice we approach each asana to the point we feel resistance. We refer to that as ‘The Edge’. When you stretch, or are in a strength posture, and force to the point that you lose your breath, this sends a signal from the body to the brain that you may be injured, and the body tightens up even more. Do not go beyond this point. Approach your ‘edge’ with an open mind, patiently, with deep breathing, and sensitivity. Be patient. Your strength, flexibility, balance and concentration will improve with time, patience, attention, and dedication.
Yoga is practiced with bare feet as we want to keep our foundation strong, and flexible. Take care of your feet. They have the important job of supporting your whole body! Wear comfortable clothing that allows full range of movement, and that you feel comfortable in.
And, most of all, breathe, move, relax and have fun. Don’t take yourself too seriously. Allow your yoga to happen, and never force yourself beyond your limitations. You may be surprised at how wonderful you will feel after class!
To Reiterate: The movements must be approached gradually. And with patience. You never rush, push, or force your body to do something it isn’t ready to do. There are times you may get away with it, especially if you are strong or flexible. But this is not the preferred way to approach your yoga practice. Muscles if strained will soon repair. However, ligaments, and tendons may not. Keep in mind that knees, and necks are especially vulnerable. You should inform your teacher of any injuries you may have.
Hatha Yoga is not just another form of exercise. It is an extremely potent agent of transformation which can precipitate the release of deeply embedded emotional blocks. The postures, the Bandhas, and the breathing, even when done partially, or with difficulty, bring about deep changes in your energetic equilibrium.
Take your practice to your edge, where you feel some resistance, but go no further than this. Your breathing should be easy, comfortable, and deep. Be conscious of this, and allow whatever is happening to resolve itself. At times it can have a disturbing effect on both mind, and body. Pay attention to what you are doing at all times, feeling the effect of each movement, and respond accordingly.
Pregnancy is an excitingly beautiful time in your life that brings about many physical, emotional, and mental changes. Pregnancy, labor, and birth, considered to be one of the most transformational times in a woman’s life, is thought by many cultures to be an expression of the divine in physical form.
Linking the postures to the breath, prenatal yoga leads to self-discovery, strengthens the uterus, and pelvic muscles, improves circulation, aids in digestion, and exercises the spine allowing you to dance through your pregnancy with greater comfort, and confidence.
Yoga will help alleviate many common discomforts of pregnancy such as nausea, swelling, constipation, backaches, sciatica, and varicose veins. You will be in better shape, more prepared to face the challenges, enjoy the miraculous beauty of labor, and delivery, and find recovery, and getting back to your pre-pregnancy size quicker, and easier.
The therapeutic aspect of Hatha Yoga is a blessing, and one that should not be taken for granted.
