FitSugar

3 Ways to Deepen Your Yoga Practice

Jenny Sugar — Thu, 10 Nov 2011 20:59:59 PST

After you've had a few yoga classes under your capris, it's easy to get so caught up in the actual postures that you forget about other important details that can deepen your practice. While the physical aspect of yoga is important, not being aware of the mistakes you're making on your mat may hold you back from the emotional and spiritual benefits. During your next yoga class, focus on these three aspects of your practice and see how it helps deepens your awareness and sense of relaxation.

Scan the Body For Tense Muscles
When you're in a pose that challenges your sense of balance like Tree, or postures that challenge your strength like Forearm Stand, you can be so focused on holding the pose that you tense up every muscle in your body. Not only does this make for a stressful yoga practice, you could also injure yourself by overworking muscles that should be relaxed. In your next class, be aware of tension you're holding in common areas like your shoulders, face, or toes. Constantly scan your body each time you move into a new posture to ensure you're holding the pose with as little muscular effort as needed.

Continue reading to find out other ways to deepen your yoga practice.

Yoga 101: What Beginners Should Know Before They Go

Leta Shy — Tue, 09 Aug 2011 17:15:12 PDT

It's almost National Yoga Month! If the celebration (and the free classes) have inspired you to check out a class or two next month, now's the time to bone up on your yoga knowledge. If you have an idea about what to expect your first few times at a yoga studio, the more likely you'll be able to focus on your practice and not whether or not you're doing the wrong thing. And if it turns out you're a yoga fan, you may find yourself reaping the workout's benefits of lengthened and toned muscles in no time.

Interested in learning about what to expect? Check out these tips for your very first yoga class.

Find your yoga personality. Read the descriptions of types of yoga to determine which one interests you the most. And check out this yoga personality guide; whether you're a Type A planner or a spontaneous creative type, we can help you find which type of yoga may be right for you.

Check out a few studios before you commit. Many times studios will have new student specials where you can try out the classes at a reduced rate or for free. But before you saunter in just any class, however, make sure you read this guide on what those yoga class levels really mean.

Read on for more info about what to expect if you're new to yoga after the break.

Your Favorite Ways to Practice Yoga

Leta Shy — Thu, 21 Apr 2011 01:40:13 PDT

Yoga can be many things to many people, and everyone's practice differs. And it's not just about whether you enjoy meditative flow class over sweating it out in power yoga, but also when and how you like to practice. We recently asked you to tell us about your personal yoga style, so here are your results!

Time of day: It was a tie between morning or night classes, with about 40 percent of you preferring each of these times, and the rest opting for an afternoon session.
Type of class: Forty-three percent like to go to a vinyasa class instead of bikram or other hot yoga (21 percent), ashtanga or power (28 percent), or another type of yoga (eight percent)
Yoga wear: No old ratty t-shirts for most of you; 57 percent of readers said they don cute duds before heading to the studio.

Check out the rest of your yoga studio preferences after the break!

Don't Disrupt the Om: How to Leave Yoga Class Early

Michele Foley — Thu, 10 Feb 2011 03:30:36 PST

It's great to drink a lot of water, but needing a bathroom break during yoga class can be annoying - it's hard enough concentrating not to fall while in Tree Pose! If this is you, or you ever find yourself needing to leave class early, here a few tips that will keep you from disturbing the class.

Position yourself near the door. If you know that you have to leave early, or expect that you'll need a bathroom break, place your mat near the door. Now you can make a quick getaway when you leave that doesn't avoid walking over or in front of fellow students.
Be as quiet as possible. If you do have to leave during class, make as little noise as possible; the last thing you want to do is disrupt another student's practice. Grab your mat and open and close the door as quietly as you can. You can roll up your mat and organize your belongings once you're outside of the class.
Time your breaks strategically. I like to take my bathroom breaks when the class is in a more gentle, forgiving pose, or going through a basic flow sequence. Leaving the class while students are trying to master a challenging pose may disrupt their concentration and cause them to lose focus or balance. Along those same lines, I also try and avoid leaving during Savasana. If you know ahead of time that you need to leave early, ask your teacher if there's a good time for you to make your exit.

Source: Flickr user lululemon athletica

Keep Your Germs to Yourself and Sweat It Out at Home

Jenny Sugar — Sat, 05 Feb 2011 03:05:39 PST

'Tis the season for colds and the flu, and it's also New Year's resolution time. Couple those together, and I've seen one too many sick Sallies in the Saturday morning yoga class I teach. This Vinyasa style class is fast and sweaty, so I get a lot of type A personality students who like to work hard. That also means they feel bad missing a class. Last weekend, one person came dragging in with her rolled mat in one hand and a big wad of tissues in the other. I didn't want to bring attention to her, in case she was going through something emotional, so I just let her mosey on over to her favorite corner spot by the window.

As we began warming up through variations of Sun Salutations, she proceeded to sneeze, cough, and blow her nose throughout the 90 minutes. I realized she wasn't sad; she was sick. I'm sure in her mind she thought that "sweating it out" would help her illness pass through faster, but I kept catching glares from the other students in the class every time she reached for a tissue. I tried to think positive thoughts, since cursing her in my mind wouldn't be very yogic of me, but I too was really upset with her. The room was small, the doors and windows were closed, and all I could think about was, "I'm gonna end up with her cold."

If you only have a sniffle and runny nose and no fever, it's safe to exercise, but you need to be considerate of other people. A good sweat session on the mat may be just the thing to cure your ills, just stick to practicing at home instead of heading to the studio.

What You Can Learn From a Back-to-Basics Yoga Class

Leta Shy — Mon, 24 Jan 2011 06:00:00 PST

Even though I have taken a few yoga classes here and there, I've never decided if the practice is for me. So when a friend suggested a beginning series at my favorite yoga studio, I jumped at the chance.

A basics class is important in any learned skill, and yoga is no different. During our first class we learned basic standing poses like Warrior 1 and Warrior 2 and Triangle Pose, which our teacher said were the basis of many more poses to come. It was nice to only focus on a few poses and repeat them many times, unlike in a general class, where poses flow into one another at a quicker pace.

Every week the class focuses on another fundamental of yoga, so I'm excited to see how my understanding of the practice progresses. Even after just one class, I've already been reminded of why the practice is more than just for fitness. Read on for three lessons I learned from my first back-to-basics yoga class.

Do You Skip Yoga Class If You're Gassy?

FitSugar — Tue, 14 Sep 2010 03:47:46 PDT

How's this for TMI? A friend sent me a text last week saying she was skipping out on our regular yoga date. She was a little embarrassed but admitted that she was feeling, "well, uh, gassy." For those of you who practice yoga, it's easy to understand why she felt like staying home. Passing gas during yoga class is not the most comfortable subject to talk about - or experience firsthand! Fitted yoga clothes, a quiet room, and poses that twist around your digestive area? It can be the perfect recipe for passing along an unwelcome gift to the people around you. I mean, yoga is all about letting go, right? But what do you do in this sort of situation: accept that your innards might get a workout too or stay home and avoid possible embarrassment?

How Much Do You Pay For Fitness Classes?

FitSugar — Tue, 17 Aug 2010 03:47:42 PDT

At my yoga studio, classes are pretty reasonably priced. Since I teach, I'm given one free class per week, and I pay $13 for every other class I want to go to (a 10-class card costs $130). It's not exactly cheap, but I just visited a friend, and at her studio, classes cost $20 for a drop-in. And some Bar Method classes can be over $25.

Since many of you are into group fitness classes such as Zumba, kickboxing, and Nia, I was wondering . . .

What Happens During Savasana in Your Class?

Fit Community — Fri, 30 Jul 2010 05:50:50 PDT

The final resting pose in a yoga class known as Savasana is so relaxing, but FitSugar reader bigestivediscuit shared an especially relaxing experience in the Yoga Stretch and Tell community group.

Last night I had a nearly orgasmic moment on the train ride home when the breeze coming through the hot subway carriage's window made the China gel my yoga instructor had massaged into my neck during Savasana feel a-mazing. The menthol cooled my neck and I breathed in the essential oils deeply, which was totally and utterly relaxing. Even after I showered, a bit of the gel remained in my neck and shoulders, making me drift off into the most peaceful sleep ever.

I can't lie - having a mini neck massage after a particularly challenging Vinyasa flow class is like heaven. Upon relating this to my best friend, she confessed that the reason why she returned to a certain instructor's class again and again is because he stood on his students' feet (I guess the soles of their feet were on the floor, with bent knees, so he stepped on the tops of the feet) for about ten seconds each during Savasana, which was insanely relaxing.

Some instructors guide their students through a meditation, light candles, play music or come by each student's mat to gently press their shoulders or hips into the floor. What's your favorite part of Savasana and what does your instructor do during that time?

If yoga is one of your obsessions, then you'll want to check out the Yoga Stretch and Tell community group.

A Reader's Suggestion: Yogadownload.com

Fit Community — Wed, 14 Jul 2010 16:00:34 PDT

Breathing and sweating it out in a group yoga class is my favorite way to practice, but at about $15 a class, it's too expensive for most of us to hit the mat as many times as we'd like. Following along to the same old yoga DVDs at home isn't exactly inspirational, so here's a suggestion posted in the Yoga Stretch and Tell community group by sassymolassy. She says,

"I highly recommend yogadownload.com, especially if you're just getting into yoga or need a little guidance. There are some great FREE 20 minute downloads and then the 40+ minute sessions cost a few bucks, but not much. Yogadownload did not pay me to write this. I simply enjoy their services!

I checked out the website and they have some great 20-minute yoga sequences you can download that don't cost a dime. Whether you're a fan of Jivamukti, Vinyasa, Kundalini, Baptiste Power, or Prenatal Yoga, they have it all. Use the printouts at home, bring them to the gym, or pack them in your suitcase when traveling. Thanks for the suggestion sassy!