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INTRO TO YOGA TURN YOUR 'SHOULD' INTO A 'DO' TODAY www.yougodoyoga.com @yougodoyoga You Go | Do Yoga
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WHY YOGA?
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TYPES OF YOGA
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YOUR FIRST CLASS
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KEY POSES
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FO ELBAT
CONTENTS
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TRY THIS FLOW INTRO TO MEDITATION
THIS IS WHERE THE MAGIC STARTS...
WHY YOGA?
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Whatever your reasons for starting yoga, whether it's injury, stress, disconnect, inflexibility or for fitness, yoga is different for everyone
Yoga Will: Help you deal with anxiety & stress Relieve aches & pains Improve your posture Improve your flexibility Increase your mobility Strengthen & tone your muscles Improve your energy levels Help you feel more connected Help you rehabilitate after injury Bring you inner peace & calm Create balance in all areas of your life
YOGA TEACHES US TO CURE WHAT NEED NOT BE ENDURED AND ENDURE WHAT CANNOT BE CURED. - B.K.S. IYENGAR So you've decided to start practising yoga? Well done! It's not easy turning that 'I should' into an 'I will' but downloading this guide is the first step! What is yoga? You can find many long and philosophical descriptions of yoga online and in books, but I prefer to describe yoga as 'whatever you need it to be'. Whatever your reason for starting this practice, you will acheive your goal by continuing to practice, with ease, non-judgement and a smile on your face. And I am here to help you along the way. Want a work out? Yoga can give you that. Want to relax? Yoga can help you do that. Want to feel more connected in your daily life? Yep, you guessed it, yoga is the key. So why don't we just dive right in?
3 Ashtanga : ashtanga is made up of
six series, each of which has a set order of poses. Each class follows the same poses, in the same order. The sequences tend to require strength and flexibility as they encompass all types of postures; including standing, seated, balances, deep stretching, arm balances and inversions.
Rocket: similar to Ashtanga but using a modified sequence of poses, this style is dynamic and fast-paced. PHOTO BY MARTIN R. SMITH
TYPES OF YOGA There are many different types of yoga you can try, but they all focus around the same poses. Once you've learned the poses in this guide, why not venture out to a few public classes and try out a few different styles of yoga before settling on one you'd like to practice regularly?
Hatha: in a traditional hatha yoga class you’ll be doing
fewer postures, but holding each of them for a longer period of time. Deep breathing helps you to hold trickier positions, creating a challenge for both body and mind. This practice tends to be slow, but with huge benefits, particularly if you’re feeling disconnected from your body and/or sense of self.
Vinyasa (also named power, or flow): you’ll often see
vinyasa described as ‘vinyasa flow’ or just ‘flow’ and this is because the postures you practice will be linked together using fluid movements, matching the movement with the breath.
"YOGA IS A WAY TO FREEDOM. BY ITS CONSTANT PRACTICE, WE CAN FREE OURSELVES FROM FEAR, ANGUISH AND LONELINESS." — INDRA DEVI
Iyengar: this style of yoga was
adapted by B.K.S. Iyengar and focusses on slow, perfectly aligned movements, often using props such as blocks and straps in order to achieve proper alignment. This style of yoga is perfect for those recovering from injury, or looking to get a deeper understanding of the postures.
Restorative/Yin: yin refers to the
cool, moon or feminine energy, in contrast to the hot, solar or masculine energy of the yang. Both these styles of yoga are very slow, often involving a lot of seated, or prone/supine (laying down) positions, using props to help you remain in a comfortable position. Positions are held for a long time, with the focus on the breath, in order to slow down the body, release pent-up tension or energy blockages and leave you feeling relaxed and blissful. Try this style of yoga as a form of relaxation, in addition to more active styles to get an all-round experience.
YOUR FIRST CLASS Your first public class can be pretty daunting; and chances are you're going to have to try quite a few studios and different teachers and styles of yoga before you find the right fit. But trust me, it will be worth it. Follow these tips to help prepare for your first time:
Get to know the names of the key poses
Great news! This PDF is going to help you do just that, so you know what the poses should look like, and can recognise them when the teacher refers to them in the class.
Use free/discount trials
As mentioned, I highly recommend shopping around before you find a style and a teacher/studio you like, so make the most of yoga studio free or discounted trials to try out as many styles as possible. Choose a beginner level class, or at the very least an 'open level' class and go into each new class with an open mind!
Be honest
Let the teacher know it's your first time, and if you have any injuries at the start of the class. If they don't know this about you, they might not suggest obvious modifications and you might end up feeling lost or worse, hurting yourself.
Arrive early
Don't be late to your first class; get to the studio 15 minutes early, check in and go into the room if it's empty. Grab a mat, strap, block and blanket and settle yourself somewhere where you will be able to see the teacher easily.Do some warm up stretches, or simply sit comfortably or lay on your back and focus on your breathing, to calm your body and mind.
Practice barefoot, bring water
All yoga practice should be barefoot, so you don't slip around your mat. Make sure you have water on hand to sip if you need to, and I also like to bring a towel to lay on my mat so my hands don't slip if they get a bit sweaty.
Don't be hard on yourself
Let go of any expectations.. This is the key to enjoying yoga. Don't force yourself into postures which are too difficult, and always try and keep the breathing relaxed. Don't compare yourself to others in the class, listen to your body and just enjoy the experience!
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TADASANA (MOUNTAIN POSE) This pose is the start of a sun salutation (a series of poses found in almost every single yoga class!) and can really help improve your posture when practised every day. Benefits: Strengthens thighs, knees, and ankles. Increases awareness. Steadies breathing. Increases strength, power, and mobility in the feet, legs, and hips.
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Have feet slightly apart (hip distance) Engage the thigh muscles Tuck the tailbone (flatten the lower back slightly) Engage the lower abdominals Open and lift the chest Relax the shoulders back and down, away from the ears
DON'T Over arch the lower back Round the shoulders Have weight in the toes or heels Lift chin Put weight on one foot or the other (keep the weight even through both feet)
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FORWARD-FOLD During a sun salutation, the next pose after reaching the arms up from Tadasana is forward-fold. This pose is rife with difficulty for beginners, particularly if you have tight hamstrings. Follow these tips:
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Bend the knees!! Bring the belly to the thighs Keeping the belly-thigh connection, use each exhale to lift the tailbone and straighten the legs slightly Keep your hips and ankles in line (don't lean forward or back!)
DON'T Round the back Lock out the knees or put the weight in the heels Stretch the fingers to the floor if they can't reach (instead use a block to rest your hands on if you need to)
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ASHTANGASANA (KNEESCHEST-CHIN)
In a sun salutation, from forward fold you'll lift the head to lengthen the spine and then fold again, then you'll plant your hands and step back to a plank position. If you come to one of my classes I then give the option to do chaturunga dandasana (a low push-up) or 'knees-chest-chin'. If done improperly these poses can cause a lot of injury!
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Keep the hip-shoulder line straight throughout Bend the elbows backwards, hugging them into the sides Keep the hips lifted when you lower the chest Look forward
DON'T Let the hips crash down Keep the arms straight Let the elbows splay out to the sides
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BHUJANGASANA (COBRA) From knees-chest-chin, scoop your hips down to the floor, place the tops of your feet flat on the floor and press down through the hands into cobra. Follow these tips to look after your spine in this position:
DO Keep the elbows bent unless you have a lot of flexibility in your spine Keep the shoulders relaxed away from the ears Press down through the tops of your feet Keep your thighs and hips on the mat, if they are lifted, you're in upward-facing dog position, which is different Look forwards Actively lift the chest
DON'T Force the back bend by straightening the arms, only do this if you feel completely comfortable in the back bend Hunch the shoulders up by the ears Let the feet and legs relax Look upwards so you crane your neck
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ADHO MUKHA SVANASANA (DOWNWARD-FACING DOG)
From cobra, you'll push down through the hands, and roll over the toes and up to downward-facing dog. This is a super tricky pose, and it takes a long time to get right. Try videoing yourself at home to see how it feels when you have the positioning right.
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Bend the knees!! Try to forget about getting your heels to the ground. Melt the chest down and back towards the thighs Press down and away with the whole palm and every fingertip Rotate the shoulders outwards, away from the ears Imagine you're lifting your hips upward toward the sky
DON'T Compromise a nice long straight spine just to push your heels to the ground, they'll get there eventually on their own Hug the shoulders in towards the ears Put all the weight in the heels on your hands/your wrists - push down through the finger tips and the whole palm Round the back, putting all the weight in your hands - ouch!
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TIPS FOR STEPPING FORWARD A lot of my students struggle with stepping forward from downward dog; it seems like your leg is too long and there just isn't the space for you to step cleanly through, right? Here are my top tips for stepping forward smoothly:
Bring your weight forward into a plank position Swing your knee forward and squeeze your abdominal muscles to pull the knee into the chest as close as you can Round the back to create more space Raise up onto your back toes and lean forward Lift the heel of the hand on the side you're stepping forward to create more space to swing the foot through
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ANJANEYASANA (LOW LUNGE) This pose seems super simple, but most people aren't getting the full benefits. When done correctly, this posture can do wonders for the psoas muscle (a deep-seated core muscle connecting the lower spine to the upper leg bone), as well as sciatica.
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Keep the ankle aligned underneath the knee Lift up through the torso and engage through the hands to stretch the psoas Tuck the tailbone to protect the lower back Keep the shoulders relaxed away from the ears
DON'T Crash into the hips, leaving all your weight there Have your front foot too far forward Hunch your shoulders up by your ears Be inactive through the hands and fingers Continue even if you have pain in your lower back, ease off and tuck the tailbone!
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VIRBHADRASANA 1 (WARRIOR 1)
One of the most famous yoga poses, done properly this will stretch and strengthen the legs and back, and leave you feeling empowered.
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Align the front knee directly over the ankle Have the hips facing forward Back toes at a 45 degree angle Open the feet width-ways if you feel a twist in the back knee Press down through the outside of the back foot
DON'T Strain your shoulders up by your ears Have little/no engagement in the legs Have a short stance Have the front knee behind the ankle
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VIRBHADRASANA 2 (WARRIOR 2)
A strong pose which engages the whole body, again if done right this pose can feel amazing!
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Align the front knee directly over the ankle Align the back foot with the back of the mat Press down through the outside of the back foot and engage the pelvic floor and lower abs Lift the torso Position the hip bones facing to the side, not the front Stretch through your arms and fingers, as if someone is pulling them in opposite directions
DON'T Have a short stance Have your front knee behind the ankle Be soft/loose in the legs and torso/arms Let the hands/fingers relax
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UTTHITA PARSVAKONASANA (SIDE ANGLE POSE)
In this posture you should feel a full side stretch from hip to fingertips, if you don't feel this extension then try playing around with your positioning, or even bring your front hand down to a block or the floor for more of a stretch.
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Align the front knee directly over the ankle Align the back foot with the back of the mat Press down through the outside of the back foot and engage the pelvic floor and lower abs Stretch the top hand overhead, engaging through the fingertips Look towards the hand Keep space between the shoulder and the ear
DON'T Rest your weight on your elbow Hunch the shoulder up Roll the chest forward/down Let the hand lift without engagement/stretch
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TRIKONASANA (TRIANGLE) Again, a really lovely side stretch, but people place too much focus on reaching their ankle or the floor in this position, and compromise the nice flat plane that the body should make in this posture.
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Straighten the front leg, but keep the thigh muscle engaged to protect the knee Press down through the outside of the back foot Align the heel of the front foot with the arch of the back foot Press back through the back hip to feel the stretch Stretch the top hand all the way up to the ceiling Rest the bottom hand on the shin
DON'T Over stretch to reach your ankle Roll the chest forward/hunch the shoulders Bend the front knee Have little/no engagement through the top arm
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PASCHIMOTTANASANA (SEATED FORWARD-FOLD) Ever heard, or worse said, the words 'I can't do yoga because I can't touch my toes'? In this position I really urge you to forget about your toes to get the full benefits of the stretch.
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Use a strap/belt/towel when first starting out to train yourself to keep your spine straight Keep your feet flexed (i.e. toes pointing up to the sky) Bend from the hips Keep the chest open/shoulders back Bend your knees if you need to
DON'T Round the back Reach the arms forward in an attempt to touch the toes Let the head drop/try to bring the nose towards the knees
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SETU BANDHA SARVANGASANA (BRIDGE POSE) Bending backwards is quite unnatural for beginner yogis and can be quite daunting and leave you feeling vulnerable. Follow these tips to get the most out of this posture:
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Align your heels underneath your knees (you might need to walk your feet away from your shoulders a bit once you lift your hips Press down through the feet, imagine you're pushing the floor away from you Lift up through the hips Keep the neck relaxed and straight
DON'T Bring your feet so close to your bum when setting up that they end up behind the line of the knee once you're in position Try to lift the hips without pressing through the feet Let the knees roll in our out, try to keep them in line with the hips
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SAVASANA (CORPSE POSE) This one is just lying down right? Well, yes, but you'd be surprised how many of my students don't respect this pose, and end up not getting the benefits:
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Lay down completely flat, let your shoulders relax away from the ears, let your thighs and feet roll outwards Try the variation with your feet flat on the floor and your knees falling in, supporting one another if you struggle with lower back pain Have the hands by your sides, palms facing up Focus only on your breathing, in and out evenly through the nose
DON'T Move, scratch, fidget or open your eyes Leave the class before/during this posture! Beat yourself up if your mind wanders, bring your attention back to your breath as soon as you notice you've been distracted
TRY THIS FLOW AT HOME Hold each pose for 3-5 breaths
1. Mountain 2 . Forward-fold 3. Plank-Knees-Chest-Chin 4. Cobra
5. Downward-dog 6. Low-lunge 7. Downward-dog 8. Warrior 1
9. Warrior 2 10. Side-angle 11. Triangle 12. Downward-dog (then repeat other side) To finish: Bridge Seated forward-fold Savasana
AN INTRO TO MEDITATION So now you've got used to practising yoga postures (asanas) you might be interested to know that in traditional yogic philosophy, asanas are used as preparation for meditation. The more 'at-ease' you are with your body, the longer you can sit to meditate without distraction! The benefits of meditation are widely known and recognised, and the best bit about it is that anyone can do it, anywhere! Here are my tips for starting a meditation practice:
It's not about switching off
One of the biggest barriers to meditation I hear from students is 'oh no, there's no way I could turn this brain off!'. Well that's fine, because meditation isn't about removing your thoughts, it's about training your attention, so you can focus more easily on one thing at a time!
Sit comfortably
There are many forms of meditation that don't involve sitting, but as a beginner I would recommend sitting to meditate. You can sit on a chair, or cushion or blanket; whatever feels most comfortable, so long as your back is upright and you feel stable and relaxed.
Use a timer
If you're constantly looking at your watch to check the time then you won't be meditating! Use a timer and set it for 5 minutes. Make sure the alarm tone is nice and gentle to bring you out of the meditation with ease.
Focus on the breath
The easiest thing to practise training your attention
Be regular
All yoga practice should be barefoot, so you don't slip around your mat. Make sure you have water on hand to sip if you need to, and I also like to bring a towel to lay on my mat so my hands don't slip if they get a bit sweaty.
