YogaConnections

A cousin recently asked me if I had any pointers about getting started in Yoga.  After practicing for a year and a half I still feel like I’m just getting started. I’ve been fortunate enough to have some widely varying experiences in yoga during that time as well, so I hope I have enough perspective at this point to offer some good advice. What I have to say reflects my experience and that might not be yours. What you need from your yoga and what you have to give to yoga will be reflected in your exerience of yoga and will help determine whether a specific path is for you.

Most Westerners start yoga hoping for some kind of improvement in their physical conditioning whether it be weight loss or increased strength, flexibility or cardio-vascular fitness. Improvement in all of these aspects of physical functioning are available to those to practice yoga. Many practitioners also experience other physical improvements in areas such as digestion, respiration, and reduced excitation of the autonomic nervous system. Improved physical conditioning also leads to improvements in mood, self-efficacy, self-esteem and personal effectiveness in a variety of different areas. So, many people who do yoga regularly find a path to personal growth that may go well beyond physical conditioning. Many students also find that what they desire from their yoga practice grows over time.  There is never any pressure to be involved in any aspect of yoga that the student doesn’t wish to be involved in, so while yoga is often associated with Eastern spiritual traditions, people of all faiths and those who eshew spiritual practices are equally welcome. One of the great joys of yoga for me is being able to practice in peace and love with people from widely varying cultures and traditions. It gives me hope that if we can do this in yoga, we may someday be able to do it “off the mat” as well.  

For me, the first thing that comes to mind about starting  yoga is finding a good teacher. I really lucked out because the teachers at the studio closest to my house happened to be very good teachers. I had no idea that was the case when I started. I figured that yoga was yoga and teachers were teachers. I couldn’t have been more wrong. It took me a while to get enough knowledge and perspective about my teachers to understand just how good they are.   In the past few months I’ve been able to travel to the East coast and West and attend classes at some of the most well-known studios, from some of the most well-known teachers. In that time I’ve seen teachers who acted more like coaches than yoga teachers. I went to one class where the teacher never looked at her students – she just went through the poses, calling them out and expected everyone to follow along.  I’ve been to classes with supposedly experienced teachers who tried to put the whole class into poses that could be attained by only a few and would likely have injured some had they tried them. I’ve heard tales of harsh teachers who demean their students, though I’ve never experienced that directly.  Yoga should never be harsh or uncaring. If you run into that kind of practice, leave quickly knowing that what you experienced was not Yoga.

On the other hand, I’ve had teachers who have taken me places I never expected I could go. I’ve had teachers who connected with me as an individual in ways that allowed my practice to grow to become more than I ever expected it could.  I have noticed a few things that these teachers seem to have in common. They do their best to connect with each individual in their class. They attempt to know and meet the needs of their students from a holistic perspective. They accept and love each student exactly how they are and they find an approach to yoga that helps each person grow beginning with who they are in the present.  These things may be true of all teachers, not just yoga teachers, but yoga is a very personal practice, so having a caring yoga instructor is crucial.  The really good teachers I have met have experienced a transformation in their own lives as a result of practicing yoga. Because of this they know yoga can be more than just exercise. Yet, they also have the wisdom to know that each person has their own path and their own needs. A good teacher does not try to make students walk the teachers path.  A good teacher empowers the student to walk their own.

Different types of yoga have students do different types of classes and some types of yoga may mix a variety of different class styles. One major distinction is how much flow or “Vinyasa” is included in the class. Some classes go through different poses with little thought to the transition between poses, but a class with flow is designed to move from  one pose into the next in a fluid and comfortable flow.  A class with a lot of flow can get the cardio-vascular system up and far more quickly than you might expect, especially if you are started from the average state of deconditioning most Americans finds themselves in. A class that focuses more on form might have you hold poses for several minutes while working to ensure that you are not only safe, but that your alignment allows the fullest expression of the pose that you can achieve. Holding some poses for an extended period can be quite challenging. There are also many poses designed to lengthen and stretch out various muscles. Becoming more limber and maintaining flexibity is one of the great gifts of yoga. However, major gains in flexibility can take a very long time. Attempts to force flexibility where your body isn’t yet ready are almost certain to lead to injury.  A good practice starts gently and warms you up before going for deep stretches.  Some of the best classes I have been to and the ones I enjoy the most integrate form, flow and flexibilty seamlessly, warming the students up, reaching a peak and then cooling them off toward the end of class. I think being able to do that is one sign of a well-trained teacher. All that being said, I don’t think you should expect every class to be like that. Some classes are more focused on specific issues and the choice of methods can vary quite widely. Over time though, you should find your classes enjoyable, challenging but not demanding, and they should meet your specific needs (within reason). 

There are some common threads to a good yoga practice. Yoga is non-competitive by its very nature. Learning from others in class is cool, but trying to be the best or comparing yourself to others for better or worse is not yoga. Finding the practice that works for you is. It’s your body and your practice. The Asana aspect of Yoga is a full body exercise. Over time, it should work every muscle in your body, including many you probably don’t even know that you have. Asana is also closely tied to conscious, mindful breathing. This not only nourishes your body and helps cleanse toxins, it also promotes relaxation and increases mental focus. Specific breath work also enhances the effects of some poses, allowing deeper stretches and a more unified experience in vinyasa.  A good teacher helps students integrate breath work seamlessly into the practice of yoga regardless of the style of yoga they teach. 

 There are some nuts and bolts type issues to consider when starting yoga. Compared to many other exercises and/or sports, the expense of yoga clothes and tools is minimal. Yoga is almost always practiced on a mat. The type of mat you use may depend on the type of yoga you do. Most yoga mats are two feet by six feet, but some leading teachers are now recommending using mats that are larger. Of of the best mats on the market right now is the Manduka mat. http://www.manduka.com/ Most studios have mats they will loan or rent to you, but as soon as you can, get your own. These are usually thin and small. That works for lots of yogis, but some of us need more. There are also hygiene issues involved with using mats other feet have been on. Some forms of yoga (hot yoga) make you sweat a lot, so you need a mat/towel/blanket that can absorb fluids while also providing the traction you need. You will want to have clothes that stretch with you every which way. There are many options available from a variety of manufacturers. For big guys like me, Lululemon http://www.lululemon.com/ has consistently had yoga clothes that fit in their stores. Most other manufacturers don’t. They also have some cool stuff for the ladies because size does matter:  http://www.lululemon.com/community/blog/why-we-love-the-tata-tamer-ii/.  Many guys prefer a largish t-shirt and stretchy gym shorts. Whatever works for you is fine. Just try not to wear clothes that will restrict your movements. You might want to bring a small towel and a bottle of water.

Most yoga studios try to create a sacred space in which to practice. You will usually be asked to take off your shoes and socks before entering the studio. Studios often have their own “flavor” too. There will be some where you walk in and everyone will be mediitating before class. In others students talk and joke around, practice asanas, or whatever. Try to be sensitive to the needs of other students and the traditions of the studio. Many practices begin with a short meditation and end with one as well. These tend to be “generic” but I’ve also  been in classes where the meditation includes more specific spiritual content. It is unlikely that you will ever find a perfect class given all the variations that yoga can take, so a helpful attitude with which to approach classes is to take what you can use and leave the rest for others who may benefit from it.

There are many places you can learn about yoga on the internet. One of the best is the Yoga Journal website, http://www.yogajournal.com/. If you go my my blog at http://www.newsomweb.net, there are also some links to other blogs and websites you might find interesting.

Finally, there is an unattributed quote I love about this topic: “Yoga can only be learned by Yoga.” So, ultimately, you just have to try it and see where it leads you.  

Namaste’

Scott