New Forest Yogis

Over the course of my yoga journey, I have encountered people who, when they find out that I practise, ask me the same questions or simply shake their heads and simply say something like "I can't do yoga.  I'm just NOT flexible."  The irony is that most of the questions directed at me are the very ones that I used to ask.  And here's the really interesting part - I still have many questions to which I am seeking answers.  Yoga is one of those things that is infinite.  It is a journey without an end but it is the journey itself which is the most interesting part, not the destination.  Even though I do not possess all the answers, there are some basic questions which I can address...

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What is yoga?

What is the difference between yoga and pilates?

What is the best time of the day to practice yoga? How many times a week should I practice?

Can yoga help me lose weight?

What are the benefits of yoga?

Can yoga lead to injury?

How and where do I start practicing yoga?

How long before I feel any physical benefits to practicing yoga?

Can I practice yoga if I have a physical injury/disability?

I am not flexible.  Can I still practice yoga?

 I have back issues.  Is it safe to practice yoga?

Some personal yogic musings...

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What is yoga?

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I can spend a lifetime trying to answer this question completely and there are authors who dedicate books to this question so I will try to boil it down to its simplest terms here (my apologies to all those yogis out there who may find my answer incomplete). Yoga is by definition a joining. It is how we join body and mind and ourselves to the universe. Modern day yoga is understood to be the physical practice of making shapes with our body (asanas) and even though this is true, there is so much more to the practice. Yoga is how we breathe (pranayama), train our minds and senses (pratyahara, dharana, dhyana) and follow certain guidelines in how we behave towards ourselves and to the outside world (yamas, niyamas) in order to achieve a state of bliss and oneness with the universe (samadhi). Most people nowadays come to the practice as a form of physical exercise (for which we can both thank and curse social media) and for some, it is a way to keep themselves calm and centered but the truth is that it is both and all of these things in between. Yoga it can be as little or as much as you make it. 

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What is the difference between yoga and pilates?

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Pilates is a purely physical and mechanical practice that I consider to be a remedial set of movements which are excellent for correcting and improving your form, your posture, your core stability and general body strength.   Even though these things can be established through a dedicated yoga practice, yoga also has a philosophical system behind it.  I would say that the major difference between the two is that pilates is purely physical and uses repetitions whereas yoga uses combinations of flowing movements and static poses and is ultimately a mind-body-spirit experience. 

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What is the best time of the day to practice yoga? How many times a week should I practice?

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Most practitioners have a preferred time of day during which they like to practice and what time of the day they choose is largely a case of personal preference. Personally, I prefer to schedule my own practice first thing in the morning.  I find it an invigorating and energising way to start my day and it also gives me the added benefit of feeling that I have accomplished something, no matter how the rest of my day goes.  The other added benefit that I discovered about practising in the morning is that any form of exercise, (be it yoga or something else) done first thing in the day, kickstarts your metabolism so you will burn more calories than you would if you went about your normal daily routine and then exercised in the afternoon or evening. Having said that, there is a benefit to an afternoon or evening practice that can be designed to help restore your energy after a stressful day, not to mention loosening the kinks in your body that develop after sitting at a desk, hunched over a computer, all day long.

 

No matter which time of the day you choose, the most important thing is to remain consistent: make your practice a part of your regular routine (2-3 times a week would be my recommendation, especially when starting out). Again, as a case of personal preference, I am on my yoga mat every day, even if I don’t always manage to make the time for a ‘full’ practice, but I always make the time for a minimal 30 to 40 minutes of what I term “personal mat time.”  A couple of years ago, I set a personal goal that I would practice every day (I am now on DAY 809) and it has made all the difference to my mental and physical wellbeing.

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Can yoga help me lose weight?

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The simple answer to this is yes.  However, it needs to be made clear that it is a qualified yes.  Yoga, like other physical regimens, can be crucial to losing weight IF it is used in conjunction with a sensible way of eating.  In other words, yoga is very effective as a lifestyle choice that can help you get and stay at your “goal weight” but all the yoga in the world will not help you if you are overeating and choosing to eat overly processed, nutritionally deficient meals. I am living proof of this. After much experimentation on myself, and some great outside help from the yogis I studied with as well as a nutritionist and my acupuncturist, not only did I lose 40 kilos (88 pounds or just over 6 stone) but I have also attained a good weight and shape that I have maintained for over two years. My practice (and the yogic lifestyle I have adopted) is the reason. I not only practice yoga every day and pilates 5 days a week but I am also very conscious of my food choices which are 98% vegetarian.

 

At this point, I would like to interject a word of caution: be sure that you have no underlying health issues (such as a thyroid condition) that may be preventing you from managing your weight. If you have any doubts, it is always a good idea to consult with a health professional and, if necessary, get tested. Additionally, despite the prevalence of the thin and lithe yoga bodies that you may have seen on instagram, one of the best things about yoga is that it is not just about how you look but how you feel. Try to remember that while getting that extra weight off for health reasons (for example, strain on the back and joints) may be a good thing, starving and/or over-training your body into a shape that it is not designed to be can be just as bad and, ultimately, futile. Try to keep in mind that you are restoring your body to what it should be that is good for you, not about fitting into the body image that society dictates. Some of the best yogis I have studied with do not have typical Jane Fonda figures and it makes no difference.

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What are the benefits of yoga?

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I can go on and on about the benefits of a steady and consistent yoga practice but maybe the best way to talk about the pluses is just to list some of them.  So here they are:

• Strength

• Stability

• Improved balance

• Flexibility and improved movement

• Better posture

• Self awareness in both body and mind

• Breath control and lung capacity

• Better sleep and circadian rhythm

• Reduced stress levels

• Improved digestion

• Endocrine system balance 

• Clarity of thought

• Heightened creativity 

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Can yoga lead to injury?

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A yoga asana practice (what most people refer to as simply yoga) is a physical activity and therefore can lead to injuries if not practised with care and mindfulness.  There are many ways to start and practise but I always recommend physically attending a class whenever possible - especially when first starting out.  With the current lockdown, physically attending classes is not an option but online Zoom classes are a viable alternative that allows the teacher to see you and therefore guide and adjust your movements. Of course, there are a huge array of apps, websites, YouTube videos and Instagram/Facebook posts out there from which you can learn but it is always best if you have had hands-on guidance to get you started. From shared experiences, I would not recommend any class that is not "live" and that does not provide feedback. When you move with a recording, the tendency is to push too far or take an incorrect form, especially when starting out. Although this does not sound like it would be problematic, in yoga, breathing and even foot placement can often make a pose or lead to various strains and injuries which will have you calling for an emergency appointment with your osteopath/chiropractor. Once you have an understanding of the basic forms and you find online recordings better suited to your temperament /timing / lifestyle, then go for it. Just remember to always pay attention to what you are doing and create a space for your practice that is as free from distractions as possible.

 

Yoga is for everybody whether you are flexible or stiff to begin with, it doesn’t matter.  The important thing to remember is that you go at a pace and move in a way that is comfortable for you without pushing your boundaries too far — that is the most common way in which people injure themselves. It is about developing awareness of your own body and exploring various poses without overextending yourself. 

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How and where do I start practicing yoga?

 

The only thing you need to begin your yoga practice is the will to do so.  I recommend a yoga asana practice to one and all and am a firm believer that yoga is for everybody but it always begins with the willingness to try and being open to the experience - and, make no mistake, yoga can be a fantastic experience with the right guidance and atmosphere.  Beyond that, I always recommend finding a teacher that you connect with and that can properly guide you so that you do not strain your body or injure yourself in trying poses for which your body is unprepared.  So find a class near you and let yourself be guided to something wonderful.  If you wish to participate in any of the classes which I guide (please see class schedule), please feel free to register / drop in and give it a try.  You can also reach out to me via email.

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How long before I feel any physical benefits to practicing yoga?

 

The simple answer to this is it depends on how often you practice and how long each session is. Like any other sport, the results come from (1) Frequency (2) Intensity and (3) Duration. Students have given me feedback that they have started feeling the difference (such as being able to touch their toes) after a couple of weeks of attending only one class... Just remember, no matter what, begin slowly and build yourself up steadily since pushing yourself will lead to injuries that will, in turn, end up setting you back physically as well discouraging you...

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Can I practice yoga if I have a physical injury/disability?

 

The classical yoga poses/asanas can all be adapted depending on the what the practitioner needs. Your teacher will be able to guide you and adapt your practice according to your needs.

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I am not flexible.  Can I still practice yoga?

 

Yoga is not just about stretching and being able to put your foot behind your head, for example. The physical aspect of yoga is about stability, strength and openness (flexibility), all in equal measure.  Achieving all three is an intrinsic part of the yogic journey.  Most everybody is “lacking” in one way or the other and managing all three is a lifelong process. So even if you feel that you lack flexibility, it does not mean that yoga isn’t for you.  It just means that it is something you develop over time along with strength and stability.

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I have back issues.  Is it safe to practice yoga?

 

Yoga is a pretty safe choice for those with back (or many other kinds of) issues but, like any other physical program, it needs to be practised with awareness of your limitations and mindfulness. As a general rule, when dealing with back issues, you will need to work on developing your core and remember that you need to proceed very slowly and carefully.  There are some specific asanas that are very good for the back and others that can be adapted with the use of simple props such as a rolled up towel, a pilates ball or the back of a chair.

 

When searching for an appropriate yoga class, there are a lot of options out there to choose from so I recommend choosing a class that is created for back care at your local yoga studio or, if you can, book a one-on-one session with a yoga teacher that can craft a routine that will best help you. Also, It is always best to consult a healthcare professional before starting any kind of program so that you are aware of what time you should take to heal and what movements to avoid.

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More Thoughts About Yoga....  

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Please feel free to email me or use the contact form on this site to send me any questions which you might like answered...