Tag Archives: yoga

Ten top tips for making the most out of your first Yoga class

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So you’ve decided to go to your first yoga class?

Well done.

You’ve overcome the perceptions that yoga is some sort of religion, involves impossible to get into poses and sitting around on mats chanting. You know it can benefit you physically and mentally and help you get stronger, more flexible and can help your posture. But there is still one barrier left. Going to your first class.

Don’t worry. Don’t feel intimidated! Here are ten top tips for your first yoga class to think about before you go that will make your first class go well for you.

1) Read a book or watch a video beforehand.

It will help if you know the basics of yoga then you will have an idea of what to expect in your first class. There are hundreds of yoga poses and styles. But there are also hundreds of books and videos both on and offline. I like the videos they have on YogaToday.com but a simple search on YouTube would suffice.

photo credit: myyogaonline via photopin cc
photo credit: myyogaonline via photopin cc

2) Pick a yoga studio convenient to your home:

It might be a fitness club offering a yoga class or a dedicated yoga studio, but make sure it is close to home. Also check out the advert boards in your local shops as they often carry ads for yoga classes in community centres or church halls.

3) Get there early so you can have a look round.

Get there at least 15 minutes early: This will give you time to fill out any necessary forms, get yourself a locker if available and start to unwind before class. if you can get into the studio, set your yoga mat in a comfortable place in the room – and don’t assume that as you are new that you need to hide at the back.

4) Eat sensibly before your class

Keep food on the day of your first yoga class light and simple by having healthy food at least two to three hours before class. Not heavy, fried, fatty, saucy, spicy, and high-acid food as they might make you feel sick as you start to exercise. It’s also not a good idea to exercise on an empty stomach either as you may start feeling light-headed as your body needs fuel that is not there. I like bananas before my classes.

5) Drink drink drink

Drink plenty of water before and after the class. You must be hydrated during class because you will sweat even in less physically demanding types of yoga. Best start drinking water at least two hours before so your body can absorb the water properly. If you are doing hot yoga or bikram yoga make sure that you’re fully hydrated before you start. Because you will sweat buckets.

your first Yoga class
photo credit: BozDoz via photopin cc

6) Wear really comfortable clothes

Wear comfortable clothes that aren’t so tight that they restrict your movement. You don’t need to wear long pants, just wear something you feel relaxed and confident in. Ladies can wear quick-dry Capri and tight tops where gents may put on shorts and baggy t-shirts. Remember that unlike gym exercises, you will be bending and stretching a lot, so loose clothes tend to fall in your face during downward poses and it will become difficult for the teacher to check your alignment.

7) And take off your shoes and socks

You practice Yoga barefoot. This freaks some people out. They don’t like espousing their bare feet. But being barefoot gives you more grip on the mat especially in the standing poses. If you have any problem being barefoot, ask your instructor if you can keep your socks on—or you could buy a pair of yoga socks.

8) Talk to the teacher

You might be shy or uncomfortable talking to the teacher, but they are there for you. Yoga teachers are very helpful and encouraging—they want new students to have the best experience possible during their first class. If you don’t talk to the teacher before the class starts he or she will always ask if there is anyone who hasn’t done yoga before. I find that even when I ask this question some people still stay silent. Don’t. Make yourself known. Also let your teacher know of any medical conditions you have that might affect your practice. Your teacher will offer changes if needed as you can adjust most yoga poses to your needs.

your first Yoga class
photo credit: lululemon athletica via photopin cc

9) No mobiles

Keep your mobile off. Maintaining silence in the room is difficult with irritating ring-tones going off. Be mindful of the other students sharing their love and energy with you.

10) Don’t go too far

Gyms are quite competitive especially when men try to out do each other with the weights they can lift. But yoga shouldn’t be like that. No one is going to criticise you and there is no prize for “Most Intense Pose.” It doesn’t matter if there are poses you can’t do or you are not super flexible. Always listen to your body—don’t go too far just to keep up with the rest of the class. If it gets too much, spend time in child’s pose until you are ready to jump back in.

And most of all enjoy yourself!

Your turn: I’d love to hear your stories about your first yoga class. What was it like? How did you feel. Do any of these tips resonate with you? Click below where it says “Leave a Reply” and share your thoughts.

Behind the scenes Body Balance release 61 rehearsals

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When you are stretching and flexing away in a Body Balance class, combining Yoga, Tai Chi and Pilates, you rarely think about the company behind the class – Les Mills.

For each of their many fitness classes, they release a new set of routines and music every 3 months. And in order for everyone in clubs all over the world to enjoy a fresh new and challenging experience they work to a time-table 2 quarters ahead.

So if you are working out to Body Balance release 59 – Les Mills will have already filmed Body Balance release 60 – and will be prepping and rehearsing for Body Balance release 61.

Recently they have started releasing teaser videos of the imminent next release. Now here is another treat. A video showing the preparation and rehearsals for the release after that. We won’t see Body Balance release 61 in the UK until June/July 2013 – so enjoy this little insight.

Your turn: What do you think of this sneak look behind the scenes Body Balance release 61 TWO releases ahead? Is it too much too soon? Or do you like the treat of a teaser? Click below where it says “Leave a reply” and share your thoughts.

With or Without You – Review of Body Balance Release 59

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When I first watched the DVD master-class for Body Balance release 59 I thought, “Oh no! I might have to write my first negative review since number 39 – five years ago.”

The music didn’t excite me, the moves seemed bitty and lacked flow, and I felt completely underwhelmed.

A few days later I went to the Quarterly Workshop where trainer, Sarah Durnford, presented the new class. Well I loved the music and I thought the moves were tough and flowed perfectly. It was a great learning experience and I came away from the workshop fired up and ready to learn and teach Body Balance release 59.

review of body balance release 59
Body Balance release 59 poster

On reviewing the DVD I am sorry to say that what killed it for me was the mother daughter double act of Jackie and Diana Mills teaching. Whilst there were touching moments of motherly love, the constant talking, switching from one to the other (which sounded like they were constantly interrupting themselves), made the DVD painful to watch.

When I learned this release I did so with the presenter voices turned off. I know they were trying something different but for me this didn’t work.

Fortunately our clients don’t get to see the DVD and the good news is that this release has gone down a storm. Far from it being the worst since number 39 – it probably ranks as one of the best.

So let’s look at the tracks.

Tai chi warm up (Princess of China): A pretty good cover of a Coldplay/Rhianna song with two very simple Tai chi moves. The first sequence works your legs more than is normal in a warm up – you’ll feel this straight away of you go deep. The second is a lovely arm circle – but do you know what? It looks stunning in a full class of people. In my first class of 2013 the sight of 35 people circling arms upwards and sinking down was almost moving. I wished I had a video camera with me. In fact I might film it next week. Breathtaking.

Sun salutations (With or Without You): Another passable cover song but I would have preferred the U2 original. The music is very upbeat and I think that makes you work harder. The first two salutations are pretty standard apart from the twisting lunge, but the second two get more interesting as we add in standing lunge pose and warrior 2.

Standing Strength (Some Night): A cover of a track by Fun – and this track lives up to that group’s name. There are many poses in here: warrior 2, standing lunge, warrior 1, triangle, extended warrior, floating half-moon and finally sun warrior. Initially I felt there was too much going on, but actually you need the variety to take your mind off how hard you are working. I like the “tribal arms” sequence. One of the cues I use in Body Combat is “this would be a good place for a scary face” – I never thought the would be an opportunity to use this cheesy line in Body Balance.

Balance (A Drop in The Ocean): After a long and tough standing strength, this balance track is quite short with only eagle, star and dancer’s pose choreographed to a beautiful song.

review of body balance release 59
Hips track

Hips (Born to Die): We start in Hindi squat and stay there for ages. Then a wide legged seated forward bend which you can really take your time getting deeper with each exhalation. One lady in my class can get her whole chest and torso on the floor with her legs at right angles. Perhaps if we all did this track for the next 30 years we would get there too. I love the extended quad stretch where your reach out with the front arm and lower your head and body towards the floor. Keep holding that foot if your can. The stretch is exquisite.

Core abs (Home): A cover of a very quirky, if not odd, track by Edwards Sharpe and the Magnetic Zeroes. It sounds like it’s out of a western. But we don’t notice the music for long. The crunches, the hovers variations along the way make your abs burn hotter than the sun in a western desert. Ouch but good.

Core back (The Other Side): This looks deceptively simple. But try those scorpion push ups on your toes and you will fatigue quickly. A good combo of diagonal pointers, bow poses and a catchy pop song.

review of body bbalance release 59
Twists track

Twists (If my Heart were a House): A lovely mellow track with gentle reclined and seated twists. And then just when you think you are chilling out along come the last twisted lunges with the option to bind the arms under the front leg. This is a very tough yoga bind which I cannot do – and so far no one in my classes can do. It gives us something to aim for but there is so little time before the track ends to really give it a go properly.

Forward bends/hamstrings (In my Arms): What a beautiful song. Simple seated forward bends then an optional standing split. After revisiting the Tai Chi moves from the first track, we finish in a standing wide leg forward bend which is another exquisite stretch.

Relaxation (If I Rise): This isn’t really a relaxation – more of a forward bends/hamstrings part two. But wide legged standing forward bend, down to happy baby and then finishing in butterfly pose certainly sets us up for the “real” relaxation track which is next.

Meditation (Contentment): More astonishing and relaxing piano playing from Stanton Lanier. This is the third or fourth time his music has guided our meditation and I find it most welcome. Though perhaps this one, at just under 9 minutes, is just a little too long?

So after my first reaction to the DVD it turns out that this is another very strong Body Balance release. A great variety of music, challenging standing poses, another couple of very tough core tracks, and lots of smiling faces and exhausted groans. Love it.

Your turn: Are you a Body Balance instructor? What do you think of my review of Body Balance release 59? Do you agree? Please share your thoughts. If you are a participant let me know what you think as well. Is it too tough? Click below where it says “Leave a reply” and share!

If you want to know more about Body Balance – read my article: What is a Body Balance Class?

 

8 reasons why yoga should be your New Year’s Resolution

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Happy New Year to everyone. Have you made a resolution? Will you stick to it?

People are talking about giving up alcohol, chocolate, sweets, canned drinks, coffee, red meat, biscuits and cream cakes. They are going to join a gym, take up running, enter a marathon, go to boot camp, hire a personal trainer and start using stairs instead of the lift.

The problem is that this takes will-power and committment. A high percentage of new gym members stop going regularly after just six weeks. But they keep paying their fees much to the delight of the gym’s accountants. And many will be back on the alcohol, chocolate, sweets, canned drinks, coffee, red meat, biscuits, cream cakes or whatever takes their fancy by the beginning of February.

8 reasons why yoga
photo credit: lululemon athletica via photopin cc

Why not just take up yoga instead? It might sound like it’s just as tall an order as giving up pizza, but you don’t even need to join a gym to do it. You could go to a drop in studio or even get hold of a decent DVD and practice in your living room.

Do yoga once or twice a week and you will see benefits almost immediately. Here are 8 reasons why yoga should be your New Year’s resolution.

Better flexibility: You don’t have to be flexible to start doing yoga, but every class you attend will make you more flexible. Yoga moves gently stretch your body and over time will increase your range of motion.

Better muscle tone: Yoga tones muscles because most of the poses involve either strengthening or stretching particular muscles groups. You can develop long lean muscles by doing yoga. In fact you could work pretty much every muscle in the body. And the flow of exercises mean that you will also get a cardiovascular work out as well.

Increased strength: Each yoga pose either strengthens or stretches a group of muscles. By holding poses you will gain muscle strength.

Better posture: Improved flexibility and increased strength means that your posture will also improve. You will also find that your balance will get better.

Re-energised: Apart from the more cardio-based forms of yoga, such as power yoga, you won’t find that your energy fade during a yoga class. Indeed you will find yourself re-energised and feeling quite vigorous after class.

8 reasons yoga
photo credit: lululemon athletica via photopin cc

Less stressed: The physical exercises you do in yoga can also be combined with relaxation and breathing techniques which induce calmness and lower your heart rate. Enhanced mindfulness and mental calm can leave you feeling less stressed.

Less pain: By increasing your range of motion and strengthening your muscles you can prevent pain because you will become less susceptible to injury.

Everyone benefits: Don’t listen to the clichés. You don’t have to be a bendy girl to do yoga. No matter what your age, size, shape or level of fitness you can benefit.

And what’s more it compliments other forms of sport and might even make you more successful at them.

Your turn: Has yoga made a difference to your life? Have you noticed all these changes. I’m on a mission to get more people doing yoga in 2013. Please share your stories. Click below where it says “Leave a reply”.