Yoga is much more than just a physical practice; it is a complete spiritual discipline. In this guide, discover everything you need to know to get started with yoga and explore its many benefits.
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I’m sure you've already heard of yoga; everyone knows what yoga is. Did you know that the physical practice only represents 1/8 of yoga? Indeed, the postures, called ASANAS, are just a small part of this spiritual practice.
Here’s a complete guide so you know everything there is to know about yoga. It covers the benefits as well as the different styles. How do you start practicing yoga? What should I bring to my first class? What should I expect?
The word yoga means "union." Through its practice, a practitioner can begin to balance and connect all aspects of their being—physical, energetic, emotional, mental, and spiritual—which are all necessary for a full and harmonious life.
1. Yamas : A set of ethical rules to follow regarding others.
2. Niyamas : While Yamas can be seen as a "don't do" list, Niyamas are considered a "do" list.
3. Asana : In the context of the Yoga Sutras, asana is intended as a means to prepare the mind for meditation by creating stillness and comfort in the body. Through regular practice of various asanas, the body gains strength and flexibility, promoting better health and overall well-being.
4. Pranayama : Pranayama can be translated from Sanskrit as "breath control" and consists of two words: prana and ayama. Prana literally means breath but also refers to the vital energy or life force within us. Ayama means to restrict or regulate this breath or life force.
5. Pratyahara : The bridge between the first four branches and the last three. Withdrawal of the senses to focus on the present moment.
6. Dharana : Translated from Sanskrit as "concentration," this branch focuses on the attachment of the mind to one thing, whether it’s an object or an idea.
7. Dhyana : Through the practice of concentration comes meditation, the seventh branch. Dhyana is the continuous flow of concentration towards the single object or idea established during dharana. Dharana can be seen as the first step to reach meditation through practice, while dhyana is the realization of that effort.
8. Samadhi : Samadhi is unique among the other branches in that it is not something practiced but rather the result of the previous branches. When all of these elements are practiced in order, the result of their practice is samadhi, the harmonious state that comes from meditation.
Yamas : Moral discipline
Niyamas : Personal ethics
Asana : Posture
Pranayama cBreath Control
Pratyahara : Withdrawal of the senses
Dharana : Concentration
Dhyana : Meditation
Samadhi : Enlightenment
More concretely, in everyday life, we turn to this discipline for three reasons: relaxation, mobility, and physical activity. Yoga is the ideal discipline to loosen the body, increase muscular and cardiovascular endurance, calm the mind, and introduce oneself to meditation.
Flexibility, Blood and Lymphatic Circulation, Concentration, Joint Mobility, Improves Tissue, Fascia, and Joint Health, Reduces Anxiety and Stress, Increases Muscle Strength, Respiratory Capacity, Improved Bone Density, Mental Clarity, Good Mood, Sense of Accomplishment.
Classes are always sequenced in the same way, with poses following one another in the same order. The goal of Ashtanga classes is to link each movement with the breath.
A "Hatha" class is typically a gentle-level class with basic yoga asanas.
Hot yoga classes, including Bikram, use heat to help loosen stiff joints and strengthen muscles. The fluid sequence of classes promotes body detoxification through sweating. Hot yoga typically follows a Vinyasa flow with high energy.
A Kundalini Yoga class is usually structured in the following order: a warm-up, a kriya (a series of asanas, breathwork, and sounds), relaxation, and meditation. Classes are typically opened and closed with a mantra.
Iyengar classes focus on a progressive approach to practice over time. The emphasis is on finding proper alignment in each pose and on connecting the breath with the poses. Iyengar classes also focus on using props for perfect alignment in each pose. Props like blankets, straps, blocks, chairs, and others are often used to help students understand key alignment principles for poses. Iyengar classes are generally slower-paced, with poses held for longer periods.
Restorative yoga classes are very calm and slow-paced. These classes focus on using props to hold restorative poses that relax and encourage healing. A restorative class typically includes only 5 to 8 poses, which are held for a longer time, often up to five minutes or more. The goal is relaxation and rest.
Vinyasa, often called "Vinyasa Flow," focuses on the transition between poses. It also maintains a faster flow of movement through different postures. The Vinyasa flow structure can vary greatly from one class to another, as the definition of the style is broad. Due to its faster pace, many people are drawn to Vinyasa classes for their fitness applications.
Yin Yoga offers a slower, more meditative style. In Yin, different poses are held for longer periods to achieve a deeper stretch. In these classes, a pose is usually held for 1 to 2 minutes but can sometimes last up to 5 minutes.
1. Where should I start practicing yoga?
Yoga classes are offered in studios or online. Prices typically range from $15 to $25. You can contact your yoga center to ensure you choose a beginner-friendly class to make the most of your first session.
2. What should I bring to my first class?
You’ll need a yoga mat, two blocks, a towel, and a water bottle. Comfortable clothing is recommended. Avoid jewelry and overly loose clothing. Check with your studio to see if mat and block rentals are available.
3. What should I expect?
Each yoga style is different. Be sure to choose a class that fits your expectations. Start with a beginner class. The atmosphere in a yoga studio is very welcoming.
Don’t be afraid of judgment! Every yogi has been to their first class!
Now you know the basics of yoga. I wish you a wonderful experience!
—
Emma
