Yoga is For Every Body

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If you've heard about the many benefits of yoga but wondered if it's really for you, now may be the time to try a free class and find out! There is no need to be fit or flexible and it doesn't matter what age, shape or size you are. All that's required is a willingness to give it a go and some comfortable clothing that enables freedom of movement. Yoga mats are provided at my classes.

There are many reasons why people take up yoga, these include the desire to stretch, tone up, lose weight, develop strength, stamina and flexibility; improve posture and remedy conditions such as scoliosis, or to relieve arthritis (the list goes on). Yoga affects the entire being and as such also has psychological effects, and when practised regularly is an effective aid in alleviating depression and anxiety and helping to release unhelpful patterns of behaviour and old habits. Stress related problems such as IBS, muscular tension and headaches may also be alleviated by the practice of yoga. The immediate effects at the end of a single yoga session are a sense of calm and well-being and depending on the type of class and time of day, a feeling of revitalisation, or in the evening, relaxation and readiness for a good night's sleep (yoga may help insomnia too!)

As we age we tend to lose condition and stiffness begins to creep into the joints including the spine and hips. Yet there is no need to simply accept this and resign ourselves to physical decline!  Yoga maintains (and helps to regain) flexibility and mobility in the joints and suppleness and strength in the muscles. An ancient Chinese saying states that the youthfulness and longevity of the body is determined by the degree of flexibility in the spine. Research indicates that the body of the most elderly person can still develop muscle if exercise is taken - even if exercise does not commences until later life. Click on this link to see an article about an amazing 83 year old woman who is living testimony to the benefits of yoga Strength and fitness at 83 that most 23 year olds would envy

Yoga also teaches us to breathe correctly which is essential to good health (see my previous post 'Breathing for Beginners'). According to the yogic perspective the length of one's life is determined by a pre-set number of breaths - yoga helps us to deepen and slow down the breathing so we can savour each and every one of them and thereby make them (and us) last a little longer!

If none of the above is enough to get you along to a yoga class then see the 'Fuzz Speech' video in my earlier post entitled 'All the convincing you'll need to never skip another yoga class'.

 Come along and try a class with nothing to lose - you'll be very welcome and it could be the start of something amazing... :)

New Yoga Classes in Leigh on Sea starting in September 2011

The popular Beginners & Returners Yoga class on Friday mornings 10.30 - 11.30 at Shambhala Studios, Maple Avenue, Leigh on Sea, SS9 1PR will continue to run throughout 2011. This class balances strength (Sthira) and softness (Sukha) to give an effective practice that develops strength, flexibility and inner calm. The class ends with a guided relaxation to set you up for the rest of your day and start the weekend early - Bliss!

Whether you are a complete beginner or haven't practised for a while, do come along - Yoga is for Everyone and there is no need to be fit or flexible! Mats are provided. If you are new to Shambhala Studios, phone 01702 478924 to book in and try your first Friday morning Yoga for Beginners class for Free!

A new Dynamic Yoga class begins at Shambhala Studios on Thursday 8th September and will run 9am - 10am every Thursday throughout 2011. This is a more challenging class in which standing and floor postures flow from one into the next in both traditional sequences (Surya Namaskar or Sun Salutations) and new and interesting variations, ending with a brief and well-deserved guided relaxation. The class builds strength, flexibility and co-ordination whilst calming and de-stressing the mind.

This Dynamic Yoga class is for you if you have some experience of yoga and would like to deepen your practice or just try something different. The class is suitable for most people with an average level of fitness and flexibility as poses are taught in stages. Mats are provided. Phone 01702 478924 to book in and try your first Thursday Dynamic Yoga class for if you are new to Shambhala!

Shambhala Studios, 11 Leighcliff Buildings, Maple Avenue, Leigh on Sea, SS9 1PR

Check back for more details of other new yoga classes in Leigh starting in September and October.

Breathing for Beginners

The way we breathe has direct effects upon health, mood, posture and emotional and and psychological wellbeing; these effects are both immediate and long-term. In yoga the breath is the link between the mind, body and spirit; it is at the centre and the foundation of yoga practice before we even get into the specific breathing techniques called pranayamas.

Breath Awareness:

Take a while to sit quietly in a comfortable upright position and simply observe your breathing without trying to change it. Notice where in your body you are breathing - In the chest, the abdomen, or high up in the chest, near the base of the throat? Be aware of the quality of the breath - Is the breath deep, smooth and regular, or short, strained, shallow and uneven? Are you holding your abdominal muscles tightly or are they relaxed? *Are you a 'reverse breather'? If your abdomen extends or your chest lifts when you breathe out then this is the case. In order to breathe correctly and with the body's natural mechanism, the abdomen and chest must expand on the inhalation. (Don't worry if you found you were breathing in this way - anyone can learn to breathe correctly).

A deep, smooth, steady, and rhythmic flow of breath through the nose rather than the mouth is essential to good health. In order to breathe correctly, the respiratory muscles must be fully utilised. As we inhale, vital oxygen is drawn into the body as well as prana - the life force or energy (known as chi in Chinese systems). Therefore, the inhalation is energising and nourishing, whilst the exhalation has a detoxifying, releasing and relaxing effect, removing waste from the bloodstream via gaseous exchange in the lungs.

Exploring The Breath

There are 3 parts to the breath: abdominal, thoracic and clavicular.

Abdominal breathing; also known as diaphragmatic breathing:

Draw the breath deep into the body so that on the inhalation the navel extends forwards if you are upright, or rises if you are lying on your back. It is the action of the diaphragm that causes the abdomen to expand when you breathe deeply in this way. Abdominal breathing is calming, exercises the diaphragm, and enables the body to acquire plenty of oxygen and to effectively release waste products and tension. This is the correct way to breathe and the way we would have breathed naturally as babies; before tensions and holding patterns became established. We are taught to "hold it all in", physically, in terms of having a flat stomach, and emotionally, and this contributes to distorted breathing patterns.

Thoracic (chest) breathing:

Breathe deeply into the chest and feel the ribcage lift and expand on the inhalation. The action of expanding the ribcage works the lattice of intercostal muscles between the ribs.

Clavicular breathing:

The clavicles are commonly known as the collar bones. Try breathing into the upper chest just below the collar bones; it may help to place your hands there. Over time, this form of shallow breathing can induce feelings of anxiety and lack of energy, so it is important to notice if this is your regular breathing pattern.

The Full Yogic Breath or 3-Part Breath:

For the full yogic breath we pass through abdominal, thoracic then clavicular breath in one smooth inhalation so that the lungs are comfortably filled from the bottom to the top. The breath is exhaled in reverse order. It may feel unnatural at first. The 3-part breath is a yoga practice in itself. Try it for just 5 minutes and see how you feel. Either sit up with spine erect, or lie on your back; you can place the hands onto the different areas of the body as you go. Be sure to keep the breath smooth and even and above all don't force it. Stop, and return to slow, even, abdominal breathing if you feel faint or dizzy.

To follow me on Twitter for an upcoming series of Tweets on the subject of the breath click on the link on the sidebar on this page or go to yogainleigh on http://twitter.com

All the convincing you'll need to never skip a yoga class...

Warning! This video shows inside a human cadaver. It is not nasty or gory (no blood) and the clip is very respectful but the super-squeamish may wish to skip this.

Yoga Class for Beginners and Returners

A friendly, relaxed class for adults new to yoga or returning after a break.

Friday mornings at 10.30am - 11.30am throughout 2011

At Shambhala Studios, Maple Avenue, Leigh-on-Sea, Essex SS9 1DJ

No need to be fit or flexible! Start wherever you and your body are now. Work at your own pace to stretch, energise, and increase strength, flexibility and inner calm (or simply to enjoy the way it feels!)

This class includes asanas (postures) and  simple pranayama (breath work) and ends with a guided relaxation to set you up for the rest of your day - Bliss!

Yoga is practised with bare feet. No need for special clothing; just wear loose, comfortable clothes without belts or zips. Mats, blankets and so on are provided but bring your own if you prefer. It is advisable not to eat a large meal for at least two hours before the class, although a light snack may be taken an hour before. Water is provided at the studio.

Come and enjoy the beautiful peaceful surroundings of Shambhala Studios where YOUR FIRST CLASS IS FREE when you phone to book your place on 01702 478924. On your first visit please arrive 15 minutes before the class to register; for your safety you will be asked to complete a short form giving details of any injuries or health issues.

For booking and enquiries please call one of the friendly receptionists on 01702 478924

For further information regarding this and many other classes at Shambhala click here: http://www.shambhalastudios.com/ or see

 http://www.yogainleigh.com