 |
|
 |
 |
 |
Learn health secrets for FREE, get our health tips newsletter and a FREE online yoga video |
|
|
|
|
 |
 |
|
|
|
|
 |
|
 |
 |
Complete yoga for a balanced and healthy body
2008-10-04
Run time: 0:44:22
|
|
|
|
|
|
|
 |
|
|
Top 10 Things To Do Before a Yoga Class
|
To get the most benefit from your yoga practice, requires a bit of preparation. As you become a more experienced yoga student, your yoga preparation will become a familiar routine. Until then here are our top 10 activities to help you prepare for your yoga class.
|
-
Find the class and book it - It's important to find a style of yoga and teacher that you like. See our Top 10 Yoga Styles for the top ten most popular styles of yoga. In addition, you need to be able to find a class that fits your schedule, so some checking around may be needed. Classes can get busy during peak hours - lunchtime and after work, so if possible book your spot in the session.
-
Fuel Up Your Body - It's important that you have enough energy to perform effectively throughout your yoga practice. In order to do that, you should take on a small amount of carbohydrate from fresh produce such as bananas or other fruit. Don't over-eat, and finish eating at least 1 hour before the start of your practice to avoid any bloated feelings.
In addition you are likely to sweat during your yoga class, and drinking (cold) water should be avoided if possible during the class to avoid any bloated feelings - especially if you are likely to do inverted poses. Therefore you should drink a reasonable amount of water before your class, but not so much that you need to go to the toilet during the class. As your fitness increases the need to drink during the class will diminish.
-
Arrive early - Get to the class early, so that you have time to mentally and physically prepare using the techniques outlined below.
-
Dress for comfort (not just for fashion) - Whatever you choose to wear during your yoga class there are a couple of important "comfort" principles that should be followed.
- Wear something that you feel confident in. If you feel self conscious, then this will affect you throughout your practice.
- Wear something that does not restrict your movement. Try to wear clothes that are either loose or fitted, stretchable cloth such as Lycra. Your clothes should allow your unrestricted movement into stretching positions.
See our Top 10 Yoga Clothes for our suggested top ten examples.
-
Go to the washroom - Throughout your practice, you will be compressing, stretching and massaging your abdominal region. It's important for your comfort, to get maximum benefits, and to avoid any embarrassment, that you empty your bladder and if possible your bowels prior to practice.
-
Take a shower - In addition to freshening up, a hot shower before your yoga practice can help to warm and loosen cold, tight muscles, helping you stretch deeper and reducing the chance of an injury.
-
Relax and calm, clear and still your mind - Yoga is more than just an exercise practice, it is particularly effective in clearing, calming and focusing your mind. As an important preparation, take a minute to slow your mind, try to acknowledge your thoughts, and park them allowing your mind to become still and silent.
-
Breathing exercises - An effective method of clearing your mind in preparation for yoga practice is through breathing exercises. The simplest is through slow deep breathing. Focus your entire mind on the movement of your breath, the inhale and the exhale. Focus on expanding the abdomen and chest on the inhale; contracting the abdomen on the exhale. Focus on making the breathing cycle and slow and long as possible. As new thoughts come into your mind, acknowledge them and then put them to one side and go back to focusing on your breathing.
-
Warm-up your muscles - Injuries most often happen when we stretch and stress muscles that are not yet warm enough to be malleable. Although every class should begin with a period of warm-up, you can improve your stretching abilities by preparing with your own warm up routine in which you gently stretch all the major muscle groups. See our Top 10 Yoga warm-up exercises for our suggested top ten examples. Additional warm-up is especially helpful for morning practice and on cold winter days when the muscles will be tighter.
-
Scan your body for injuries - Another benefit of performing your own warm-up prior to the class is that you can notice any tightness in your muscles or any injuries. This is important to avoid any further injury by being aware of your limitations. Your limitations and the state of your muscles will change throughout the day; stiffness that does not exist in an evening practice may be present in the morning. Make sure you notify your teacher of any stiffness or injuries so they can tailor their assistance to your situation.
|
|
| |
| |
|
|
 |
|
|
|
