So you'd like to learn yoga....now what? 10 steps to help you get started
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Ask ten different people to describe
yoga, and you're likely to get ten distinct, differing responses. Attend
ten different yoga classes, and you'll like emerge with ten unique experiences. While this
reality is part of what makes yoga so
adaptable and beneficial, it can also make the attempt to start a yoga practice
a dizzying journey into uncharted waters. The last thing you want is to inadvertently end up with a teacher or style of yoga that is ill-matched to your needs, abilities, and preferences.
Fortunately, there are some general guidelines that can help cut through the
confusion and steer you in the right direction:
1. Check with your
doctor
Lest you think this is just empty, canned
advice, consider this: while yoga can bring enormous benefit to one's
health and fitness, it can also pose injury and health risks. Some of the
more aggressive styles of yoga, for instance, can actually worsen a
pre-existing back
condition. There are yoga postures and formats that are inappropriate for
pregnant women. Individuals with carpal tunnel syndrome will likely need
to approach yoga differently than those looking to lose weight, as will the
approach for those with high blood pressure vs. those with arthritis. As
a general rule, most yoga classes and videos are
designed for generally healthy adults. Your doctor, in addition to
assessing whether a yoga program is appropriate for you, can also provide
valuable insight as to how to approach your yoga safely. Once you have
this information, you can work with both your instructor and doctor to
determine ways of modifying your yoga practice around those guidelines.
2. Understand the
basic question: What is yoga?
Yoga--referring to hatha yoga, is a technique that combines properly positioned poses, focus on the breath, and a sense of self-awareness that is often called mindfulness....all performed well within your own personal comfort zone.
This is the type of yoga that has become so popular in the U.S.
3. Get clarification
on the benefits.
Yoga carries many potential benefits, but these benefits will
differ based on style of yoga and level of difficulty. For instance, while most forms of yoga will help promote increased flexibility,
the more gentle, beginner-oriented styles of yoga won't always bring an intense change of muscle tone,
as the poses associated with this benefit are typically more advanced.
For this reason, beginners should avoid "power" yoga until they've had
sufficient yoga training, to reduce the risk of injury. If you're a
newcomer to yoga and are interested in muscle toning, a combination of yoga and light weight training
is an effective means of achieving the best of both goals.
Beyond muscle toning, what other benefits are you after? Are you looking to yoga as
primarily a stress-reduction technique? A way to enhance your fitness?
Enhance your spiritual health? You're more likely to find a match to your
needs and preferences if you're clear on what it is you're hoping to
accomplish.
4. Set realistic expectations.
I'm cutting through my
usually long-winded diatribe on the pitfalls in pursuing the body ideal to
simply set the record straight: Your chances of achieving an ultra-fit "celebrity body"
just by practicing yoga are--no pun intended--slim. This is certainly not
to say that yoga can't help deliver impressive fitness results. But it takes other forms of
exercise--such as cardiovascular training--to help round out the fitness
benefits of any yoga practice. Furthermore, many of yoga's numerous
benefits--for example, increased flexibility, postural alignment, low-back
strength, abdominal tone, stress reduction--are far from instantaneous.
This is not a "10 days to complete fitness" kind of activity. Part of
what makes yoga so beneficial is its power in influencing vast changes in your
body and health over time. So, keep your expectations realistic, and give
yourself a sufficient time frame--at least 8-12 weeks, with which to assess
your progress, and you will be much more likely stick it out long enough to SEE
those wonderful results materialize!
5. Decide on where you wish to practice.
Do you prefer the privacy and convenience of your home? Your choices would then include yoga videos or an in-home private instructor. Do you like the idea of a supportive group environment in a setting away from home? Your option would then be group classes. Within the group class option lies the choice between yoga studios, fitness centers, gyms, and community centers, all of which have their advantages, unique styles, and disadvantages.
6. Screen your instructor and/or video carefully.
Suffices to say, the
range of instructors, both in style and qualifications, is as diverse as yoga
itself. Don't be discouraged if your first yoga experience was less than
a good match; it is actually rare to "stumble" upon your ideal match the first
time around. For example, some teachers use chanting; others don't.
Some teachers walk the room and physically contact students to give
corrections; others demonstrate the postures at the front of the studio while
giving verbal instructions. Some teachers give a class more heavily
rooted in East Indian influences; others give a class more heavily rooted in
fitness. One person's favorite instructor may be someone else's worst nightmare....personality means a great deal when finding the right match. But your greatest consideration is whether this person can instruct you safely and effectively. Certification doesn't guarantee quality, but it is a start. Adequate background in anatomy, physiology, and exercise science is essential. Current CPR certification should be part of the instructor's training. Since no one likes to walk into a situation and begin grilling the potential instructor, this information should be readily provided in the form of a brochure, handout, and/or website. In the case of a group class, you can also permission to either sit in and watch a class, or take a sample class, which will give you a much better idea
of whether this person is right for you.
7. Be willing to try more than one instructor/style/video if need be.
Certainly, if one class or videotape seems a dud, you should try another. The difference from one teacher to another
and from one style to another can literally be astounding. Don't give up
after just one trial run. While you may need to accrue several "sample"
classes under your belt before the choice for you emerges, it is well worth it!
8. Refrain from impulse-buying equipment; research the basic tools, and start with the minimum equipment needed.
The popularity of yoga has created a marketing explosion. It seems everywhere I turn, someone has a yoga-related tool, trinket, or device. While many of these have potential value in a yoga program, you won't know which one might specifically be of help to you until after you've begun your practice. My advice to the beginning practitioner is to start with a yoga "sticky mat," which is just about indispensable for the traction it provides. If you insist on building a "yoga kit," beyond the sticky mat, your home likely has everything else you might need to begin with: a large towel, an old belt or necktie, and
a couple of "yellow page" phone books....much more economical than rushing to buy a meditation cushion, yoga strap, and yoga block. You can always add tools as you decide you need them, but start small, and focus more on committing to regular yoga practice. Then you can reward yourself with those cool yoga accessories, and know that you will actually use them!
9. Give yourself time.
Once you've found the teacher and style that appears a good match, bear in mind that yoga is a long-term activity, one whose benefits won't always be immediately apparent to you. In fact, your first few attempts might feel more awkward and frustrating, due to the fact that yoga is such an unfamiliar activity. Now, if you're feeling pain or discomfort, certainly that's a sign to stop, as your body is telling you that something is wrong. If, however, you're just not sure, or you feel clumsy, inflexible, or confused, stick with it. Give it a good 8-10 weeks before deciding how you feel about it. This will allow tension and stress, which are commonly higher when first learning yoga, to slowly, gradually be released. You're likely to change your mind if you can just bear with those initial trial weeks!
10. Only do that which is comfortable...that goes for type of yoga, the yoga instructor, and individual poses and techniques.
Yoga, first and foremost, must be approached in accordance to your comfort zone. No pose, technique, or instructor behavior will instill any benefit if you are at all uncomfortable. Because yoga is so diverse, there is plenty of room for interpretation from one person to the next, even within the same classroom. I encourage my students to work at their pace; not mine, not their neighbor's, not even their own of a week ago. Every decision is based on the present moment. For this reason, I see wide-reaching differences throughout the room of those customizing poses at the level that feels best to them. You need to do the same. Don't ever let anyone physically push your body into a position beyond that which you are able to assume by yourself; don't let anyone coax you to go further than you wish to go. This is your practice; only you have the wisdom to dictate where your practice goes.
While it may not always be easy to get a yoga program underway, the rewards make it worth the effort. Let this be your first lesson in yoga! -ep
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