When I started going to Yoga classes, I thought it was only about flexibility. I also thought you could be good at Yoga. Group meditation and breathing exercises were the part of class where I peaked through closed eyelids, sizing people up to see who my “competition” would be.
Basics Of Yoga Breath, Flexibility, and Balance
I’ve always been involved in athletics. Although I wouldn’t necessarily call myself an athlete – the competitive nature of sports has carried over into my fitness regime. I’ve always wanted to be the strongest, fastest, or comparing the number of reps I get in before taking a rest break to the gal next to me. Through my yoga practice, I’ve learned three important things that allows me to maximize workouts so that when that competitive edge creeps up on me, I know I can crush my goals! Through finding my breath, improving my flexibility, and gaining more balance I can bring enjoyment, ease, and productive to all activities – whether it’s running, lifting weights, or going for a 90 minute Bikram session.
Breath
I remember playing soccer in highschool, making a sprint all the way down the field when a play changes only to feel like I was going to blackout. I always held my breath during those really intense pushes and took this practice into my workout sessions. You can listen to your personal trainer or group instructor when they say “inhale on the way down, exhale on the way up” – but actually making it a natural part of your workout routine takes practice. The lengthening and contracting of your muscles move in time with your breath.
In Yoga, the movements are the same: inhale, upward dog, exhale, downward dog. When you find yourself on the mat at the beginning of practice, the first thing you do is to clear your mind, and draw yourself into your practice by regulating your breathing. By keeping a regular breath; it focuses your mind, creates discipline in your practice, and helps you crush your fitness goals at the same time.
Breath = Discipline.
Flexibility
Gaining flexibility allows for a deeper range of motion, so you get more out of your practice, and exercise. It also gives you access to your muscles that you may have lost over time. Flexibility strengthens and protects your muscles so you are less apt to injure yourself in daily life – for example during a game of tag with your children or grandchildren – or jumping over that bigger puddle in the parking lot if you need to. If you think about flexibility in terms of range of motion, it opens up a lot more possibilities during your workouts. Increased flexibility will allow you to jump higher and step further for a deeper lunge. It’ll also keep you from getting stiff a few days later after an intense workout.
Balance
When you think of balance on the mat, you may think of the “I can stand on one foot with my eyes closed for 30 seconds” kind of balance. Balance in yoga helps us to bring balance into our lifestyles. As you go through your asanas, it forces you to use several muscle groups; moving from a stretch in Downward Facing Dog to tightening the core – to hopping in between the hands – to flexing the triceps to hover just above the mat in Chaturanga. In Tree Pose, you also encounter the need for flexibility and strength to find the balance you need when you tuck your foot, lift the chest, move your hands to heart center and dare to close your eyes.
But balance can be much more deeper than that. Balance can also give you the confidence to go through your day-to-day life and not think about your physical limitations. During a particular sweaty and difficult Bikram Yoga session, I always remember my instructor reminding the class, “you practice Yoga so your body doesn’t keep you from living your life.”
You need balance to hop over that puddle in the parking lot. You need balance to pick up something up with your toes while cradling your sleeping child in your arms. You need balance to bound up the stairs to the front porch to wrap your loved ones in your arms.
You need balance to crush those squats while crushing your New Year’s resolution to get in shape. You also get balance when other things align like finding your breath, staying with your breath and perhaps pushing through that 13th mile in a marathon.
Learn More About Yoga Training
One could say that practicing Yoga is an essential part of a fitness routine. The mat is a space to find the discipline you need to stick to your goals in life and crush them. It also gives you the headspace to prepare you for the journey off the mat. To learn more about yoga training reach out to YogaRenew.
The image of a warrior is illustrated by strength, courage, persistence, and confidence which is exactly what the Warrior asanas exude. The rich symbolism of the Warrior asanas refers to the underlying story of the Hindu warrior, Virabhadra. Warrior I is a beautiful posture that will empower you and activate your inner warrior by improving your strength and flexibility. Begin in Mountain Pose (Tadasana) and gently step your feet a few feet apart from each other. Reach both of your arms up towards the sky with your palms touching while bringing your gaze up towards your hands. Next, slightly turn your left foot to the right so that your toes are pointing to the left of your body. Gently rotate your torso to the right and bend your right knee while making sure that your knee does not pass your toes. Hold this asana for 30 seconds-1 minute while focusing on your breath and channeling feelings of confidence and strength. Slowly release back to Tadasana and repeat this posture on the other side.
Return once again to Mountain Pose (Tadasana) and take a moment to bring your focus back to your breath. Warrior III requires significant balance and focus which are best achieved when your mind is not wandering. The benefits of this empowering asana include improved coordination, stability, and balance, strengthening of the legs and core as well as a deep stretch of the upper body. Take a deep inhale, reach your arms up towards the sky and on your exhale, slowly lift your left leg off the mat while lowering your torso forward. Allow your arms to lead your torso until it is parallel with the mat and so that your body creates a “T” shape. Flex your left foot and press firmly with your right foot, spreading your toes if that helps to maintain your balance. Hold this asana for several breaths while focusing on finding your center of gravity. To ease out of this asana, slowly return to Mountain Pose and bring your hands to your heart in prayer position.
The grounding essence of standing asanas foster feelings of confidence and strength. This particular asana relies on balance, stability, and firmness while encouraging a confident demeanor. Begin in Mountain Pose (Tadasana), another simple yet empowering asana and as you inhale, reach your arms above your head with your palms touching each other. At the same time, ground your left foot and slowly lift your right foot so that it is hugging your left ankle. As you find your center of gravity, steadily slide your right foot up your left leg until it reaches your shin or the side of your knee. As you exhale, focus on your balance and imagine your body grounded into the mat like a tree deeply rooted in the soil. Stand tall and proud in this asana as you embrace your inner and outer strength. Hold this asana for several breaths and return to Mountain Pose.
This asana is often called the “seat of power”, “fierce pose” or “lightning bolt pose” which all embody the asana’s empowering and strengthening properties. Chair Pose involves strength and perseverance because your body will immediately feel challenged when entering this asana. Begin in Mountain Pose (Tadasana) with your feet hip-width apart. As you inhale, reach your arms up towards the sky while slowly bending your knees and squatting down as if you are sitting in a chair. Press firmly through your heels and try to bring your focus to how your body is feeling; if your thighs are aching, try to meditate on this sensation. Find your balance here and remember not to resist this asana even if your body wants to ease out of it right away. After several breaths, return to Mountain Pose and bring your focus back to your breath. If you wish, reach your toes with your arms and twist from side to side in a Forward Fold to relax your arms and stretch your hamstrings. Persisting through Chair Pose provides all of the physical benefits of this asana such as strengthening the legs and back, stretching the chest and shoulders as well as a stronger sense of self and confidence.
Begin in a comfortable seated position (in a chair, on bar stool, on a bolster, wherever), with your eyes preferable open. Fix your gaze on something and place one hand on your heart and the other on your belly. Breathe in deeply through your nose and as you exhale, audibly let the air out of your mouth. Do this about five times. As you engage in this breathing exercise say to yourself the following mantra, “I am light. I am love. I am okay.”
Begin lying on the floor face down and place a bolster or a thick pillow underneath you – right around your navel (solar plexus chakra). Next stretch your arms out overhead and take a V-position with your legs. You want to resemble a starfish on your stomach. Turn your head to one side (with eyes opened or closed), breathe in through your nose and hold for a slow count of four, and exhale out of your mouth for a slow count of four. While in this pose say to yourself the following mantra, “Today is today. Tomorrow is tomorrow. I am in control of my present.”
Take Supta Baddha Konasana or Reclining Bound Angle pose with a bolster or thick pillow right between your shoulder blades. Place your arms out to the side (If you are at work or somewhere you can take seat, take this pose by placing both hands behind you on your low back, puff your chest out, and lift your head towards the ceiling).
The last and final pose, I find to be helpful when I’m feeling triggered is taking a power stance. The pose is similar to Extended Mountain pose or Upward Salute pose, but instead you look like a vertical starfish. To do this, take your arms overhead, spread wide, and stand firmly grounded with your legs hip width apart. Take a slight backbend and allow your heart to shine towards the ceiling. Bring to mind what has just triggered you – take a deep inhale and audibly exhale. Say to yourself, “I felt triggered because…but, I am taking my power back. I am love. I am power.”
Although it might be challenging at first, meditation becomes easier and easier with practice and there are a few ways that can make the beginning of your practice easier. Let’s get right into it!
Using 
Delve into self acceptance and self love through the surrender of Child pose. As you hold this pose for up to a minute or longer, repeat the following mantra to yourself; “I am enough.”
Savasana is the ultimate relaxation pose in yoga. Use this time to cultivate self care and love for yourself; staying here for up to 20 minutes or longer. You could enhance your Savasana practice by dimming the lights, lighting candles, and playing soft ambient music. You can even use aromatherapy to further induce inner peace; Rose, Jasmine, Bergamot, and Sandalwood are great essential oils to use for self love care.
If you are looking for a holistic and natural approach to bettering the quality of your sleep, yoga postures and 
Transitioning away from the wall, bring both knees into your chest and rock side to side or take big circles with your knees. When you’re ready, bring your arms out into a ‘T’ with your hands in line with your shoulders and let your knees fall over to one side. You can keep both knees bent, straighten the top leg, or choose to straighten both legs. If you’re not feeling as much of the twist as you’d like, try to adjust your hips further over to the middle of your space so that your back is in one straight line —this may intensify the stretch in the lower back. If you’d like a neck stretch as well, turn your head to the side opposite your knees. After a few breaths, switch sides.
When you’re ready to get in bed for the night, the right breathing exercises could be beneficial to relax your body, mind, and even help you doze off.
Pranayama or breathwork is another great way to promote better z’s. Here are three simple breathwork practices you can try to help you sleep before bed.
There’s a ton of research and articles on the internet for you to find on Yoga and its 
Yoga teaches us how to focus our attention through its 
By intentionally 
Downward Facing Dog, is an inversion pose, where we allow blood to flow to our head elevating our mood. Inversions also energetically brings ourselves into a different perspective; as we are looking at the world from an upside down perspective. This analogy can relate to stressful situations in our lives. By taking time to see a situation from a new perspective, we can start to focus on the more positive things about that situation. For example, during the holidays, we can re-frame our perspective to a more positive one, by focusing on spending time with loved ones, giving to others, beautiful family traditions, and peace.
The hips are an area where we tend to store alot of tension in our bodies. Allow yourself to melt into this pose by releasing into this stretch and holding for up to a minute.
One of the most important poses in yoga, Savasana is a great way to just let go and release. Use props such as a blanket, eye pillow, or aromatherapy, to enhance your Savasana experience. Stay here for as long as you need – you could do Savasana for just 5 minutes or even up to 30 minutes if you feel you really need the release and quiet. It’s your practice so always feel free to tweak however you prefer.
