Beginners

When you're starting out, the important thing to focus on during your yoga practice is the balance between body and mind. You want to perform poses to the best of your ability, without stress or strain, and to remember to breathe. Your flexibility and the duration you can hold positions will increase over time.

Yoga in the Office

There are several yoga stretches that are perfect to do at the office. Here is just one, but it's very effective! Sit up tall in your chair, or if possible stand up. Stretch your arms overhead and interlock your fingers, turn the palms to the ceiling. Take a deep breath in and on the exhale extend your side torso and take the tips of the shoulder blades into the body. Take another deep breath. As you exhale, stretch to the right, inhale, come up, and exhale then stretch to the left.

Reaching “Your Edge”

"Your edge" is a phrase you may hear in practice. Did you ever wonder what it means?

Well, basically, what it means is that you feel physically challenged – BUT - you are still able to maintain a steady breathing rhythm.

Beginners find this difficult. If you're an intermediate or advanced student, you can improve your practice by always trying to reach “your edge.”

Location

One of the great things about yoga is that you can really practice it anywhere. All you need is a flat surface and enough room to move around.

The best location is one where it's quiet and you can practice without distraction. The temperature should be comfortable – not too hot or cold. A mat or rug can help provide a non-slip surface.

Finding Retreats

You can find retreats in a number of ways, but here are a few you might find helpful: www.yogafinder.com (includes International listings); www.yogasite.com (includes an extensive event calendar); and www.yogajournal.com as well as the Yoga Journal magazine.

Motivation

One great motivator for practicing yoga is good health and a sense of well being.

Making yoga a part of each day, even for a short period, helps keep you more in tune with your physical and mental condition. You see and feel positive changes. This awareness, in turn, motivates you to continue.

Beginners

It's very important for beginners to practice with an instructor.

Although it is possible to learn yoga without instruction, the benefits of a teacher are significant. For example, a teacher can show the proper way to move into positions, and proper alignment once you're in the position. A teacher can also help you make minor adjustments that will improve the benefits you gain from a position.

Patience

Some yoga positions appear deceivingly simple. They are not.

So be patient with yourself. Over time your flexibility and balance will improve. With constant practice, you'll be doing positions effortlessly.

Begin with simple poses and work your way up to the more advanced.

Positions

A good balanced practice should include some of each of the following types of poses:
- Standing postures
- Seated postures
- Prone postures (facing floor)
- Supine postures (back to the floor)
- Inversions

Remember, to practice using the pose/counterpose principle and to balance both sides of the body.

Time Required

Yoga does NOT require a great time commitment. You can practice for short periods (15-20 minutes) daily (or on most days); or you can limit your practice to once or twice a week for longer periods (45 minutes to 1.5 hours).

Safety

It's definitely important not to stress or strain during your practice. If any position causes pain or discomfort, ease back on what you're doing or stop completely. You should NOT feel pain or discomfort.

Always be safe and do only what feels comfortable to YOU. Each person is different; in yoga you can celebrate that difference.

Eating

Do NOT eat before you practice yoga. Wait at least two hours after a meal. Wait at least one hour after a snack.

Benefits

Yoga retreats have many benefits including:
- a time to reconnect with yourself without everyday distractions
- interaction with other like-minded people
- physical and mental relaxation
- improved awareness and a sense of calm/peace
- learn more or improve physical aspects of practice
- opportunity to try different practices
- a chance for meditation and quiet contemplation

Best Time

You can practice anytime of day, just be sure to allow sufficient time. If you can't practice for one long period, practice in a couple of smaller periods. It's important that you not rush, and that you allow time for relaxation.