Links to Poses (in order of slideshow appearance):

*Note: ALL PHOTO CREDIT GOES TO YOGA JOURNAL

I chose these poses to be the 10 most common or popular beginner poses (at least that I have experienced). These poses can be used as a way to work on technique for classes. They can even be combined to make a mini-class for when you don’t have time to make it to the studio. There are detailed how-to instructions for each pose, which I have included below. If you do all of that, you will be a yoga guru in no time.

1. Warrior 2

2. Downward-Facing Dog

3. Plank Pose

4. Cobra Pose

5. High Lunge

6. Chair Pose

7. Tree Pose

8. Bridge Pose

9. Child’s Pose

10. Corpse Pose

Best of luck–Namaste!

Number of Yoga Classes: four (three Beginner, one Bikram)

• Money Spent on Yoga this Week: $9 (yay!)

 

I finally made it to the end of week one. If I were to choose one word to describe this week, it would without a doubt be sore. I had sore body parts that I didn’t even know could get sore – especially my forearms. And my armpits, or at least the muscle right next to them.

It was hard getting myself to the first class at Yoga Centre on Monday. I kept procrastinating right until the last minute, mostly with checking Facebook and tidying up my room, but I finally told myself I was just making excuses. After a quick change and a 10 minute drive, I found myself at the starting line of my fitness goal.

I would be lying if I said I wasn’t nervous while waiting for my first Beginners Yoga class to start. I have always taken yoga classes at gyms, mainly the gym on campus. I always felt that yoga studios were too expensive and that all the people that went there were one step below contortionists. I found myself pleasantly surprised to see a variety of people- men, women, moms, dads, and of course, students.

My favorite day of the week was Wednesday when we worked a series of backbends, called Wheel Pose in yoga, in Rocky’s beginner class. Of course, he did not expect anyone to get into a backbend right away. We worked every part of the body you would use for a backbend throughout the class, then tried doing them at the very end. This is where I met Rita, who became my partner in an exercise working on bending the upper back.

Rita was full of energy and gave me tons of positive feedback when we were going through our exercises. I thought she was probably in her early 40′s, but when she told me she was an “old grandma”, I had to catch my jaw from dropping on the floor. She looked fantastic! And she was doing backbends with the rest of the class! I could not believe it; Rita definitely inspired me to continue practicing yoga until I’m an old grandma, too.

The week was going almost perfect until I decided to finish my weekly practices on Friday with a half-price Bikram class at Bikram Yoga. If you did not read my previous article, Bikram Yoga is a Hatha class that takes place in a room set to 105 degrees Fahrenheit. Since the session was half-price (from $16 to $8), there were 41 attendees (the maximum capacity is 50). I felt like a sweaty sardine packed into a smelly tin can. My body wasn’t just damp with sweat, it felt like I took a shower in it and couldn’t dry off for 90 minutes.

Even though I felt noticeably more flexible and like I got a free body wrap, I wasn’t sure that I felt relaxed by the end of it. I was basically sprinting to my car with my clothes clining to my body knowing that I needed to get to my shower as soon as possible. Maybe I will give it a second chance next week, but I will make sure to pick a class with less people in it.

As for any noticeable body changes, there’s no sure signs of weight loss yet, but I can definitely say I feel stronger in my arms and legs. I will have to see how next week goes.

Namaste!

FAQ’s

Okay, now that you have the right attire and accessories for your first class, let’s talk about the most important tips and advice to allow you the best first experience with yoga.

- It is always important to be on time or even early to your first class. Think about getting there 10 minutes early, to sign up or sign in, and get the spot you want before class. Plus, most classes start out with connecting with your breath, which is essential for the remainder of the class.

- Sometimes in your first class, it may seem strange that your teachers make you breathe a certain way or make you chant before each class. But you have to realize that the yoga instructors know that these things will help you in getting the best experience, so try your best to go with the flow.

- When you are learning all these new poses, you may be tempted to peek out of the corner of your eye to see how everyone else is doing. Not only will that give you a strain in your neck, but it also will not help you at all. People progress in yoga at their own unique pace, so it does not matter how flexible the person next to you is. Put 100% focus into your poses.

- I know it is common sense to say “stop when it hurts”, but a lot of people think that they are benefiting more when it burns. Not true! You cannot progress in yoga unless you stay in your own comfort zone and listen to your body. If anything starts to pinch, pull, or sting in a pose – back off.

- Most importantly, you always need to remember to breathe. It sounds easy, but many people tend to hold their breath in a pose, especially when trying to balance. Breathing actually makes it easier to maintain balance as well as it takes strain off of holding poses.

• Now that you have an understanding of the most important tips, here are some additional FAQ’s that will hopefully cover anything else you would want to know about your first yoga class:

Q: Where do I sit?

A: The yoga instructor usually sits in the front center of the room. I would suggest the second or third row near the center because you can see the instructor and if you are still confused on a pose, you can just peek at the person in front of you.

Q:What should I do if I am there early?

A: After signing in and placing your mat down, you can either do some light stretching or lay down. I would recommend laying down on your back and just closing your eyes. That way you can get rid of any jittery feelings and feel more refreshed when you start class.

Q: What if I can’t do a yoga pose?

A: That is perfectly fine. Like I said, everyone progresses at their own speed. If you find that you are beginning to feel uncomfortable, go directly to the resting Child’s Pose and begin again when you are ready.

Q: Can I workout before or after yoga?

A: I would not recommend working out after yoga because even though your body feels relaxed, the muscles are still working long after the yoga class is over. If you do yoga early in the morning, I would wait at least four to six hours before hitting the gym. If you choose to work out before, only do light to moderate cardio with very little weight training so your muscles can be in peak condition for the class.

Q: Should I feel sore after?

A: At first, yes. You will feel sore a day or two after if you are just starting. But as you continue to do yoga more frequently, you will start experiencing less soreness.

–

Namaste!

WHAT TO BRING

Now that you have chosen the yoga that is most suitable for you, the next step is to make the commitment and get to that studio! Your first yoga class can seem intimidating when you are in a new place feeling like you are going to have the worst yoga poses in the class.

But after I give you the low-down on exactly what to expect from your first yoga experience, I guarantee you will enter that class with confidence.

1. An empty stomach – Most yoga center recommend not eating 2 hours prior to attending a yoga class so the body can work to the max without digesting food in your belly.
2. Lots of water – Whether you are in a Beginners class or at a Bikram class, it is always important to keep your body hydrated throughout your class.
3. Bare feet – All yoga classes are executed without shoes, which make it beneficial for poses as well as super comfortable.
4. Medical concerns – I can’t stress enough how important it is to let your yoga teachers know about any medical problems you have before a yoga class. When I strained a back muscle in cheerleading, I let my teacher know before class and she personally showed me modified poses to help me stretch out my sore muscles.

WHAT TO BUY

• For your first few yoga classes – nothing. It is not necessary to buy your own yoga mat for a yoga class, especially if you are still unsure about yoga. All of the studios in SLO allow you to rent a mat for a class, pricing from free to $3.

• Beginner to Intermediate yoga – After a few weeks of yoga, it might be a good idea to go ahead and search for your future yoga partner – or your mat. Yoga mats can price anywhere from $11 -  $80. I got my Yoga mat from Target for $20, and not only is it adorable, but it has stayed in perfect condition for over a year now! [see below] You might also need to get a good pair of yoga pants, but really any cropped or full-length fitness pant will work.

$10.98 Mats from Yogadirect.com

My $20 Mat from Target.com!

WHAT TO WEAR

I think the clothing you wear to yoga is one of the most important elements because if it doesn’t wear well or is uncomfortable then you are not going to enjoy your yoga class. The one thing to keep in mind always is COMFORTABILITY. The fabric needs to be light, breezy, and stretchable. Shorts probably aren’t the best idea unless they are spandex or body-hugging because one time I wore loose running shorts to a class and let’s just say the row behind me got many unwanted sneak peeks of my undergarments. For tops and bottoms consider these choices:

• A light-weight halter or tank top. The tank tops designed for yoga are usually made of a breathable fabric that is form-fitting to the body. Some of the gyms I have taken yoga at did not allow tank tops, so I wore a simple t-shirt that wasn’t too baggy or too tight. I would highly recommend avoiding off-the-shoulder shirts as well just because when you are in an inverted position, it tends to be hard to focus with a shirt hanging over your head. Here are some cute yoga tops to consider from Athleta and the Nike Store:

Lovely $39 tank from Athleta.com

$30 colorful tank from the Nike Store

• Finding a suitable yoga pant is an investment to make once you have committed to yoga. Yoga bottoms can be full-length, cropped, or even a short – but the most popular pick is the pant. Yoga pants are not only great to wear for the classes, but they make the cutest casual fashion piece. There have been hundreds of websites devoted to yoga clothing as well as many well-known companies releasing their own fitness/yoga wear lines. My two favorites are Athleta and Victoria’s Secret. Here are a few of my affordably chic yoga pant picks from Victoria’s Secret and Saks:
  
  

  

  Cute $30 foldover legging from Victoriassecret.com!

  

  $36 on sale Juicy Couture yoga pant from saksfifthavenue.com!

  ***Stay tuned for the second part of this article : Tips for Getting the Most out of Your First Yoga Classes.

  Namaste!

Yoga Centre:

According to an “Alternative Therapies in Health and Medicine” journal published in 2004, an estimated 15 million American adults have tried yoga at least once in their lifetime. When many of those individuals were interviewed for further research purposes, 90% of them felt their yoga experience was somewhat or very helpful.

The evidence based on the research is probably an answer to the successful yoga industry all over the country, and in San Luis Obispo.

There are three popular yoga clinics located in San Luis Obispo, offering eight different types of yoga as well as variations of them. They are Yoga Centre, Bikram Yoga, and Smiling Dog Yoga.

Picking which yoga is right for you is mainly based on what benefits you want to gain from a certain yoga class. I have listed the types of Yoga offered at each studio as well as a basic summary and list of benefits of each yoga.

The Yoga Centre offers three types of yoga as well as an Intro course to yoga and classes structured to all levels of yoga members.

-       Hatha Yoga – Hatha yoga is the most widely practiced form of yoga in the U.S. Mainly tailored to a beginner yoga member, hatha yoga is focused on holding various poses (called asanas) while integrating breathing techniques. The specific benefits of Hatha Yoga are: stretching, toning muscles, and decreasing stress.

-       Vinyasa Yoga – Vinyasa yoga is a more fast-paced class, with a variety of changing poses. Vinyasa yoga is a creative class where each session brings a fresh perspective and a different structure. If you possess more of an individualist personality, then Vinyasa would be a great fit. The benefits of the accelerated Vinyasa Yoga are: detoxification, strengthened immune system, increased metabolism, and relaxation.

-       Yoga Therapy – Yoga Therapy is specially offered at Yoga Centre to help any members suffering from health conditions such as high blood pressure, fatigue, anxiety, or pain in the back, shoulders, hip, or neck. Nonstrenuous, simple breathing exercises relax the body while aiding in the healing process. The benefits of this yoga are the same as Hatha as well as healing the body of illnesses and unwanted pain.

Bikram Yoga SLO:

Bikram Yoga offers only the Bikram method of Hatha yoga.

What that means is that you are taking a Hatha yoga class in a room heated to 105 degrees Fahrenheit. Even though it sounds miserable, the heat adds a multitude of extra benefits. The heat easily loosens the muscles as well as quickly ridding the body of toxins. I do need to mention that the heat factor makes Bikram the most health-hazard type of yoga, so speak to a physician before jumping in.

Smiling Dog Yoga:

Smiling Dog Yoga offers the widest variety of classes; I would definitely recommend it to the adventurous yoga member. The studio offers a an Exploring Meditation class for members who are still deciding if yoga is a suitable exercise for them. They also offer Hatha Yoga Basics as an introductory course to Hatha Yoga. They also offer these types of yoga:

-       Hatha Yoga (see description above)

-       Vinyasa Yoga (see description above)

-       Yin Yoga – Yin Yoga is a much slower type of yoga. It is mainly focused on holding static stretches for long periods of time. While it is not very popular with younger members, Yin Yoga is perfectly suitable for people with joint problems or arthritis. The long stretches puts pressure on each joint which lengthens the muscle and eventually deep into connective tissues. This gives the benefits of: reduced pain, overall greater range of motion, as well as meditation coupled with patience.

-       Restorative Yoga – Restorative Yoga is the ultimate relaxation yoga. This yoga is focused on holding poses for extended periods of time, and sometimes props are incorporated. The main focus is to connect with the breathing technique which creates a strong unity between mind and body. The added benefits of this yoga are: release of deep muscular tension and greater ease for the entire body.

-       Kundalini Yoga – Kundalini Yoga is a more experienced and spiritual type of yoga. The exercises emphasize rapid movements and incorporates chanting and meditation. This yoga has a goal of freeing the Root chakra, or the energy center at the base of the spine. Benefits of this yoga are: strengthened core and spine and balance of energy levels in the body.

-       Pregnancy Yoga – Also called “Prenatal Yoga”, Pregnancy yoga is s a slow-paced breathing class for expectant mothers of all levels. The class is meant to help build strength and ease for pregnancy. The added benefits of this yoga are: strengthened core, improved posture, developing breathing techniques similar to Lamaze, and ease of pregnancy aches and pains.

I know it seems like a lot to take in, but choosing the right type of yoga is essential in order to receive the greatest amount of benefits. If you need any additional reading material, please see my sources for this blog post below. Now, you have to get ready for your first yoga class!

Namaste!

The gesture meaning "namaste"

Sources:

MindBodyGreen: Different Types of Yoga

MediceneNet.com: Types and Benefits of Yoga

Carrie&Danielle: Yin Yoga Benefits

Namaste!

It is the beginning of April in California, and one would think that it would be all sunshine and tank tops. But sadly, it is a rainy Monday morning with temperatures barely in the 60s.

The cold, non-existent beach weather got me thinking about the race to get fit for bikini season. The gyms have been nothing short of packed, and getting in a full workout in four to six times a week is nearly impossible.

Now that I am writing a blog about yoga in SLO, I figured “Why not make it MY bikini season workout”? I know that many people think yoga is just a relaxation exercise, but it can also work wonders on the outside of the body, too.

Starting today, I am beginning a two-month journey (the class I am writing this blog for ends in June) to take four to six classes of yoga a week. I will participate in studios as well as gyms, and give weekly updates on my progress.

I want to contribute more than just yoga articles, reviews, and lists of benefits. My wish is that a (hopefully) success story will get a few more people off the computers and into yoga classes!

Stretching at a Yoga Class

Wish me luck; Yoga Centre is offering a week of unlimited Yoga for only $1!! Doesn’t get cheaper than that, right?

Namaste! –(a Hindu salutation recited at the end of a class, meaning “the light in me honors the light in you“)

Feeling stressed, restless, or out-of shape?

You can run laps around a track until your legs give out, but it can only temporarily solve the stress. More and more people have been turning their attention to new exercise trends that boasts a lifestyle change, especially the continually thriving popularity of yoga. Yoga is offered as a class centered on exercise, breathing, and meditation – and with celebrity devotees like actress Jennifer Aniston and supermodel Gisele Bündchen – who wouldn’t be interested?

Supermodel Gisele Bündchen

The concept of Yoga dates back nearly 5,000 years when stone carvings depicting Yoga positions were found in archeological sites around the Indus Valley. The founding “yogis” created yoga out of a desire for an experience that could connect the mind and body.  The term “Yoga” means “to join or yoke together”, and it allowed its participants to detach the body from a physical experience and cleanse the body and mind.

The widespread practice of Yoga did not occur until a scholar named Patanjali complied a text filled with Yoga practices and theories called Yoga Sutras sometime between first and second century B.C. Even the most current practices of Yoga follow some variation of Patanjali’s writings.

It took until the late 1800s for Yoga to even reach North America. It did not receive any interest in America until the 1960s, as part of America’s growing interest in Eastern culture. Once Americans started to learn and experience the benefits of Yoga, the exercise gained universal acceptance as a valuable method for improving overall health and well being.

Yoga is the ultimate way to achieve serenity!

So, now that you have the history down, here are my top five reasons why you should choose yoga:

1. Anyone can become a Yoga Lover!: Yoga is a nonstrenuous exercise, making it suitable for most adults of any age or physical condition!
2. Strengthened Immune System: Yoga massages all organs of the body, which detoxifies your body and ensures optimum blood supply to your entire body.
3. Toning of Muscles: Yoga uses the body in ways regular exercises do not, which allows the body to tone all over.
4. Increased Flexibility: The disciplined breathing allows the body to relax sore, tight, and tense muscles that helps the body to feel refreshed and more limber.
5. No more stress: Yoga helps its students find an easy approach to a quiet mind that allows emotional balance and healing from everyday stress.

If you still need some convincing, here is a health site’s lengthy list of yoga benefits: ABC’s of Yoga Benefits

Stay tuned for future posts of all things yoga in SLO!