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Pose for sport: welcome to competitive yoga

2016Apr4_Yoga_ACompetition and yoga are two words you don’t see put together very often. It’s also quite difficult to imagine yoga as anything more than a class that you go to after work. However, it’s a thing, and the world of competitive yoga is making great leaps to establish itself as an Olympic sport. Already celebrating its 13th year, the International Yoga Sports Federation claims that the purpose of competitive yoga is to inspire others to take up the practice and gain from its health benefits. So how does competitive yoga actually work? Here’s everything you need to know.

How do you compete?

In competitive yoga, yogis are given three minutes to perform six different poses. Each pose has to be held for at least three seconds to be counted as a successful pose. Yogis have some freedom on the choice of poses that they wish to execute. However, four poses are mandatory and must contain variations of a stretch, a twist, a forward bend, and a back bend. Of course, judges factor in the difficulty of various poses too. For example, a forearm stand or a one handed tree pose are likely to be awarded more points than a downward facing dog.

So how do they decide the winner?

A panel of judges, from professional yoga studios, are positioned in front of the stage, where they decide the fates of many hopeful yoga contestants. Much like gymnastics point systems, competitive yoga is weighted on a scale of 60. This means that the maximum amount of points a pose can be awarded is 10. However, not many people have been able to achieve a perfect score. In fact, the highest number of points that have been awarded to a competitor is a 42.

What the judges are looking for in each performance is the difficulty of the pose, if they can maintain balance, breathing and the perceived concentration of each contestant. Although it does sound ridiculous at first, many gymnasts and contortionists have underestimated the difficulty of competitive yoga. While an individual’s body is contorted in an impressive yoga pose, it can be extremely difficult to remember proper breathing techniques, which can cause their entire performance to fall apart. Basically, if you can make a pose seem effortless, you get more points.

What’s the environment like in competitive yoga?

Putting yoga, a traditionally calm and judgement free hobby, into a competitive scene can seem quite contradictory. But, apparently, contestants are actually quite supportive of each other and don’t resort to trash talking like you would see in other competitive sports. Most people see the competition as an opportunity to improve on their poses and see the result as extra motivation.

Similar to other performance competitions, audiences cheer and applaud the competitors when they are impressed by the number of ways the yogis can bend and twist their bodies.

Any backlash from traditional yoga practitioners?

As you’d expect, some traditional yoga practitioners would disagree with the practice of competitive yoga. They believe that it places too much importance on comparing yourself to others and encourages the idea that different poses have more value over the other. For instance, no contestant performs a corpse pose during the competition since it won’t give them any scores.

At the end of the day, the great thing about yoga is that it can be interpreted and practiced in so many ways. While some may think that mindfulness can only be achieved through traditional yoga, it’s possible that some can find it through friendly competition. Competitive yoga is already being practiced in over 32 countries and, if it’s inspiring more people to take up yoga, we can’t simply dismiss it as an illegitimate practice.

Want to learn more about the latest trends in competitive yoga? Call us today.

Published with permission from FitnessAdvisory. Source.

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How to tell if you have a good yoga teacher

For a lot of people who do yoga, they end up sticking with the first instructor they visit. This is out of convenience or fear of the unknown more than anything else. Maybe it’s because the studio is close to their house or maybe it’s because they get a great discount for buying class sessions in bulk. There’s no shame in this, but perhaps you’re wondering if your teacher is actually any good.

After all, there is a reason you continue to go to their class, but is it because you are learning from the teacher or some other non-experience related reason? Here are 6 questions to ask when trying to better understand if your yoga instructor is good.

Does your yoga teacher make you feel comfortable?

This is something a lot of students don’t necessarily realize until after they reflect upon the question. A big part of yoga is mental and if you don’t feel totally comfortable during your class because of something the teacher is or is not doing, then that’s a problem. For instance, if you don’t like being touched, having a hands-on instructor might make you a little uncomfortable. A good yoga teacher will take the time to understand you and help you find your comfort zone during their class.

Where’s the teacher’s attention going?

We have heard our fair share of stories that involve male teachers, and even a few female ones, paying attention to a handful of the best looking students and basically ignoring the rest of the class. This is a sign of a bad instructor and one who is not in tune with the basic principles of yoga. A good teacher is aware of his or her surroundings and will assist those students who may be struggling as well as provide support to everyone, not a select few people in the class.

How prepared are they?

Each yoga instructor has a different style, but it’s pretty easy to tell if one is unprepared. You don’t want a teacher who rolls into class five-minutes late and just starts throwing out poses for everyone to do without any rhyme or reason. We aren’t saying a yoga teacher needs to have the entire class planned out from start to finish, the good ones are able to read the class and go with the flow, but they must be prepared to teach.

Are they flashy?

There are yoga instructors out there who will make sure their students know just how great they are by doing ridiculously complex poses and bragging about how much their yoga mat costs. These are arguably the worse kinds of teachers because they don’t understand that the class should be about you, the students. If the session has become focused on the teacher then the class dynamic is backwards and it can be difficult for anyone to learn.

Do they challenge you?

One of the most important aspects of yoga is challenging yourself, both physically and mentally. A good yoga teacher will help prepare you for these challenges and push you when you need it. We tend to not test our boundaries and instead try to find a routine which we can stick to. A good yoga teacher will make sure this doesn’t happen and present you with challenges when you are ready for them.

What do other students say about the teacher?

While you’re entitled to your opinion, it’s good to ask around to see what your classmates think about your yoga instructor, especially if you haven’t practiced with a number of other teachers. If they share similar complaints you might want to consider what they are saying and see for yourself if it is true or not.

The teachers at our studio always put students first. No matter what your level is, our yoga instructors will help guide you on your journey.

Published with permission from FitnessAdvisory. Source.

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Busting the myths on Yoga body types

Yoga_2016Jan11_AOne of the most harmful yoga stereotypes that continues to circulate is that overweight people shouldn’t or can’t do it. We’re here to tell you that is 100 percent false. Anyone, regardless of how much they weigh, can take part in yoga if they choose to. You have probably heard many of the myths about why plus-sized people shouldn’t try yoga, but today we will debunk those once and for all because we believe and we know that yoga is for everyone.

For overweight people, getting into yoga has been one of the most intimidating experiences around. It has been a skinny-person’s pastime for years now and there have been reports of students and even teachers at certain yoga studios fat-shaming overweight people who wanted to even give it a try.

One way this has been done is by the spreading of myths about overweight people in regards to yoga. It is likely that you have heard at least a few of these and they all have one thing in common – they’re completely and utterly false. That’s right, you don’t have to be skinny to do yoga. In fact, body size doesn’t matter at all. Let’s take a look at some of the common myths floating around and prove why they are wrong.

Overweight people can’t perform the poses

The myth here is that overweight people can’t do certain poses because they weigh too much. This is just silly. At the end of the day, the only reason a person can or cannot perform certain poses is based on training and experience, not weight. With enough practice, anyone can do any pose. That is because a person’s body will build flexibility, stamina and strength over time when they perform yoga.

Let’s think about it another way. If a skinny person who doesn’t exercise and an overweight person who doesn’t exercise start doing yoga at the same time, they will be at the same skill level and require the same amount of time to do certain poses as they build up their flexibility, stamina and strength. If anyone tells you otherwise, they don’t know what they are talking about.

Overweight people aren’t elegant when doing yoga

This has to be one of the most ridiculous myths out there for the simple fact that at the end of the day it doesn’t matter. Doing yoga has nothing to do with how you look. And if other people are looking at other students during a yoga class, they are doing it wrong anyway. Yoga isn’t about elegance, it’s about self realization and finding tranquility. Anyone worried about the other stuff isn’t practicing yoga for the right reasons anyway.

Yoga won’t help you lose weight

There is more to life than what the scale says. While yoga won’t help you shed pounds, it can improve your health and fitness in other ways. Through proper breathing and stretching, you can help reduce your stress and obtain a general feeling of wellbeing. You will also notice physical improvements when you practice yoga including greater strength and improved flexibility which can help, should you wish to try another form of exercise.

You’ll make other people feel uncomfortable when you do yoga

If this is something you believe or something you have heard other people say at your yoga studio, then you have been misinformed. Yoga is a welcoming practice that does not discriminate. Because yoga is an inward-facing practice, you should not be worried about the people around you nor should they be concerned about you. The focus should always be on what you’re doing.

People who believe this myth tend to be superficial and are practicing yoga more to be seen and not for a love of the art. Everyone at a yoga studio should feel comfortable and when people utter hurtful words like these, they are making those who are overweight feel uncomfortable. You should find a place where you feel welcome and comfortable because it is at these studios where superficial issues like weight don’t matter.

We welcome all body types here and would love a chance to show you the benefits of yoga. Get in touch or stop by today and see how yoga can change your life for the better.

Published with permission from FitnessAdvisory. Source.

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5 minutes is all you need for yoga

How many times have you told yourself that you are too busy to do yoga? It happens to us all from time to time, and there is no reason to feel bad about it. However, just because you don’t have time to attend a class doesn’t necessarily mean you have to skip yoga altogether. In fact, all you need is five minutes to get a quick session in. You may be busy, but chances are you have at least those few minutes to spare.

Yoga is an all-or-nothing activity for a lot of people. It’s either an hour class at the yoga studio, or nothing at all. Unfortunately, when work piles up or social obligations take center stage, it can be hard to fit in 30 minutes or an hour for a class. And that doesn’t even factor in the time needed to get to and from the yoga studio.

If your schedule has sucked out of your day the time necessary for a traditional class, we have a ready-made alternative that will let you reap the benefits of yoga in just five minutes. Sure, it’s not as good as a full session, but even five minutes of yoga can have long lasting benefits, whether you are doing it morning, noon or night.

For starters, a five-minute yoga session will help you clear your head, leading to less stress. This is especially great if you are busy and find your mind constantly racing. A short yoga session can also help balance your metabolism, ensuring your body is running at optimal efficiency. And even at five minutes, you still get the normal benefits of yoga, like improved flexibility and lung capacity.

So instead of lying in bed tapping away at your phone before going to sleep or just after waking up, why not squeeze a little yoga back into your busy life? As your parents always said, even a little goes a long way.

The five-minute yoga routine

Mountain Pose (arms up)

– 60 seconds
A nice, easy way to get things started. The key here is to focus on taking long, deep breaths. Make sure your mind is clear and you are paying attention to your breathing.

Side bend

– 15 seconds each side
From the previous pose, perform a side bend to both the left and right side. Remember, this is not a race so there is no need to rush. Take the full 15 seconds on each side. Return to the mountain pose when finished.

Child’s pose

– 30 seconds
After the side bend, move to the ground and enter into the child’s pose. You may have your arms outstretched or to your sides. Hold this position for 30 seconds.

Downward-facing dog pose

– 60 seconds
Gently transition to a downward-facing dog from the previous pose. This is a great way to stretch out your body as well as get the blood flowing.

Cat and cow poses

– 60 seconds
For the next pose, transition between the cat and cow pose. Don’t go too fast when doing these two, as this can put unnecessary pressure on the spine. Make sure you begin and end the asana with your spine in a neutral position.

Lotus pose or standing backbend

– 60 seconds
You can choose how you wish to end the session. The lotus pose is probably better to do before bed, as it allows you a chance to focus your mind, while the standing backbend is good for stretching and helping to wake up your body in the morning. You can also do both by splitting them up into 30-second segments.

If you have some free time and want to get back into the yoga studio, get in touch. We have many different types of classes to fit around your schedule and needs.

Published with permission from FitnessAdvisory. Source.

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Mindful of New Year changes!

yoga_Jan22_AHow are you doing on your New Year resolutions to get fit and live a healthy life? If you are yet to really get going or have faltered before the month’s end then no fear, help is here! While you might want to look at how realistic and practical your plans are, you also need to make sure that your approach and intention is giving you the best chance of success too. In other words, you need to be mindful of New Year changes and yoga can definitely help!

While not all yoga classes are centered on breathing techniques and meditation, and instead offer a more physically challenging workout, mindfulness is still a core value of this ancient, holistic exercise system. Mindful living and mindful exercise can transform your life way beyond your resolutions and fitness goals.

What is mindfulness?
In essence, mindfulness is really about bringing a greater awareness to the present moment. When we listen to others we are often focused on what we want to say next or in quiet moments we are going over past events and analyzing them in our minds. Mindfulness is about letting go of what has been and also what is to come. It is about acceptance and being fully present in the here and now.

What are the benefits of mindfulness?
There are huge benefits to mindfulness and that is why it is such an intrinsic part of yoga practice. Awareness in the present moment can lead to clarity of thought, help release stress and allow you some mental space to just ‘be’. In turn, this can pave the way for personal development and for making positive change in your life. If the idea of this present moment being makes you feel in any way anxious then that could be a strong sign that you need greater mindfulness in your life.

How can mindfulness help me stick to my resolutions?
Yoga can bring about a state of mindfulness but you can also adopt this approach in your everyday life. You may feel this is somehow avoiding dealing with real issues in life, but actually mindful living and mindful exercise can help you achieve your resolutions, through:

Greater focus – By steadying the mind and not becoming bogged down with thoughts from all directions, you are able to clearly concentrate on what you are doing and really get into the zone.

True intention – Mindfulness frees-up the mind and inspires an internal honesty mechanism where your true feelings can come to the surface. Have you made resolutions you truly want or because you feel you should be making them?

Takes away the pressure – Mindfulness practice is not about preventing thoughts but about letting ideas and emotions flow in and out of your mind, with no active holding on or analytical process. As a result you can feel less burdened by what you have not achieved and less focused on negative emotions such as feeling as if you have failed. It is amazing how much lighter and brighter the world feels as a result and how much more achievable change can be.

Yoga can help you achieve your resolutions as it not only keeps you fit and strengthens and stretches your whole body, but it also calms the mind. On top of this, yoga practice influences other aspects of your life, such as your lifestyle and your diet, as well as how you spend your time and with whom. To change your life and to reach your resolutions get in touch with some yoga sessions with us.

Published with permission from FitnessAdvisory. Source.

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Yoga is a top fitness trend for 2015!

yoga_Jan14_AIt might be as old as the hills, but yoga is still a modern, popular practice that tops the fitness charts year after year, with an increasing number of new recruits realizing the huge benefits of yoga to the body, mind and whole being. According to the respected American College of Sports Medicine (ACSM) annual survey, yoga comes in the Top 10 for their Worldwide Survey of Fitness Trends for 2015.

A study just a couple of years ago revealed that 20 million Americans practice yoga and that as well as seasoned practitioners the ancient practice attracts beginners too. Over recent times, knowledge about fitness in general has increased and much more is understood about the value of exercise and the human body. This has served the practice well, as today there’s even more understanding about the benefits of yoga.

Holistic exercise for the whole of you

While there is an emphasis on working on specific muscle groups, such as the abs and core muscles, for example, what many love about yoga is that it is a whole body practice that takes a holistic approach to fitness and wellness. Yoga is credited with boosting energy and your immune system, as well as providing cardiovascular benefits and helping improve circulation and detoxification. In other words, yoga gives you a real all-over good-feeling!

Complementary to cardio workouts

Whereas in the past, it was often popular to just sweat it out with some cardio burn classes, nowadays there is a growing fitness style of adding more into the mix. Strength training can actually improve the power of fat burning activities and yoga is a great way to strengthen the whole body, especially when it comes to powerful yoga inversions where the head is below the heart in movements and poses. Flexibility and suppleness also help prevent injuries and support better mobility, which explains why yoga is such a popular practice with athletes as well as part of functional training regimes.

Accessible and progressive

Aside from the mind and body benefits, yoga is also open to beginners or those returning to practice after time away. If you enjoy seeing progression then yoga fulfils that too as poses become more complex and you challenge your body more. You do not already have to be superfit to enjoy and feel the benefits of yoga. In fact, it is amazing how you feel after just one session!

Healthy mind and body

There is much more of a focus on the health not just of the body but also of the mind these days as well. Stress can have a huge impact on all of us and really take its toll on you physically and mentally. Fitness trends today are much more about exercise for a better lifestyle and of how you feel, rather than simply about creating a buff body that looks great. By mentally giving yourself some space and de-stressing the mind and body, you are promoting health and quality of life too, which keeps you motivated to live your life in a healthy and active way.

Yoga is all set to transform bodies, minds and lifestyles in 2015 and if you have yet to explore this thousands of years old fitness practice then this could be the year to try. We are waiting to welcome you so get in touch.

Published with permission from FitnessAdvisory. Source.

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How to do a shoulder stand

yoga_Dec17_AThe shoulder stand is really an iconic pose in yoga; it not only looks dramatic but the benefits practitioners purport this pose brings are many and varied too. Anyone who is serious about really understanding and experience the real power of yoga can really find that sense of integration through the shoulder stand pose; one of the most wonderfully satisfying yoga inversions.

While we looked at how challenging some inversions can be in yoga, where the head is lower than the heart, the shoulder stand can look more daunting that it actually is. However, you do have to take care with this pose and it is best to try this with a trained yoga practitioner. Women who are pregnant or have their menstruation should avoid this pose, as well as anyone with an underlying health issue such as high blood pressure or neck problems. Check first.

How to do a shoulder stand

To get in the right position, you can follow these steps:

  • Start lying flat on your mat.
  • With the legs together and keeping your arms and palms flat on your mat, bring the legs up and over your head into the Plow Pose as you inhale.
  • Your head, neck and shoulders should be on the mat, along with your arms. Your toes should be touching the mat behind you, with your legs straight.
  • Be careful not to jolt into this position or swing into it too intensely. Instead, let the spine gently bend and bring up your hips to give some momentum.
  • Next, bend your arms, placing your palms on your waist at the back. Your elbows should be pointing out slightly and not overly wide or too tucked in. Your hands should fit snugly and comfortably in this position.
  • The next step is really the tricky part. Keeping your arms strong, bring your legs up so they are straight up. It is best if you bring one up at a time, rather than both together. Don’t bend them and keep the toes pointed upwards. It is easy here to lose your balance.
  • Remember, you are using your hands to support your back and to benefit from the pose you want to lengthen and stretch the body, so tuck your pelvis in and straighten the line from the mat upwards but do not tighten up the glutes. Keep the neck still and move the chest to the neck and not vice versa.
  • To add more support you can place a folded blanket between your shoulders, but your head and neck should not be on this.

If you find this pose too challenging then you can vary it with a Half Shoulder Stand, where you begin lying down with bent legs. Bring the legs into your chest and then extend upwards. As you do so, place your hands on your lower back and lift lower body off the ground so that a 45 degree angle or more is created by your hips. You will find less balance issues in this pose.

Make sure you come out of either pose slowly, lowering your hips in a smooth movement, bending the legs down and finally bringing them down to your mat to rest.

Learn some powerful yoga poses with us. If you are not already benefiting from yoga then get in touch and start a new journey for the body and the mind today.

Published with permission from FitnessAdvisory. Source.

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Put your feet up!

yoga_Dec11_AAfter a hard day running around, or even a time spent in a sedentary job, which can be just as tiring, you might want to put your feet up and get the blood flowing. But before you slump in front of the TV relaxing on the sofa, why not ease the tension in your legs with a couple of yoga poses that will really refresh and revitalize your lower body?

Have you ever noticed that if you are experiencing stress and tiredness in one part of the body then you can often feel it radiate out to the rest of your body? Often, we feel pressure in our legs because we are constantly pounding down on them as we walk and when we exercise. Even sitting, especially if your position is not great, can leave you with heavy legs where you feel the need to get the circulation going properly again.

Yoga has many powerful strengthening poses but also encourages full bodily relaxation and restoration too. The holistic approach leaves the whole body feeling good by undoing tension and easing physical and mental stresses.

We’ve already looked at the benefits of resting your legs up against the wall and just how restorative and calming this can be. There are other poses that also give your legs a break.

Happy Baby Pose

There is a simplicity and fun sense of relaxation with the Happy Baby Pose and it is a great pose for beginners too. Here’s how to do it:

  • Lie on your back and bring your knees up to your belly as you exhale.
  • Grab your feet with both hands on the outer edge as you inhale.
  • Let the knees open out slightly, but not too wide. Bring the knees up toward the armpits as they widen. Feel comfortable in this position first before moving to the next stage.
  • With your hands still gripping your feet, bring your lower legs up. Your ankles should be raised and over your knees. As you push your feet up, feel the resistance against your hands.
  • Whilst not complex, if you find it difficult to keep hold of your feet then use a yoga belt to wrap across the soles of the feet, so you don’t have to reach so far, and pull on the belt when you are in position to create resistance.

V Pose

The V Pose is not the easiest pose to get into at first, so don’t worry if you find yourself wobbling to get into position. However, it can be a great way to stretch the whole legs and really wake up and relax your limbs at the same time. But it can be done, here’s how:

  • Sit down with the soles of your feet on your mat and your knees bent. With your hands on your mat by your hips, lean back a little, raise the feet up and extend the legs so that they are raised off the mat.
  • With your legs still not touching the mat, bend your knees in toward your body, before reaching between your legs and gripping each big toe with your fingers. Loop the fingers round each toe so that you can hold on more easily.
  • Focus on your back by straightening the spine and lifting your upper body so that it moves closer toward your legs. You should have a feeling of being pulled up as you balance on your seat area only.
  • Straighten the legs so that your body creates a V shape. Take your time with this, ensuring that when you move the legs out that the back is straight and there is no sagging in the upper body area. Focus on lengthening your torso so that you don’t feel hunched up and you can really stretch into position.
  • Once you are fully extended, hold the pose before relaxing on an exhale as you bring the knees in first to instantly relax the resistance.
  • It is vital in this pose that your back is straight and less important that your legs are straight. In other words, straight legs and a curved spine mean you’re not doing it properly.
  • Make sure the shoulders are relaxed as they tend to hunch too during this pose, and add a blanket behind your lower back to offer that little extra support.

Next week, we look at how to do a shoulder stand and the benefits it can bring. To improve or begin your yoga journey, get in touch with us first.

Published with permission from FitnessAdvisory. Source.

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Yoga inversions for beginners!

yoga_Dec4_AOver the last couple of weeks we’ve looked at the power of inversions in yoga, whereby poses put your head below your heart. Though great core strengthening movements, inversions can be incredibly strenuous and are often a real challenge to the novice yogi or yogini. However, even if you’re not quite at the level of a headstand or a shoulder stand and find Downward Facing Dog difficult to sustain, there’s no reason why you cannot still benefit from some yoga inversions for beginners.

If you are not used to being topsy turvy and upside down, yoga inversions can prove to be a rush to the head that’s a little too far out of your comfort zone. However, with as they boast such great benefits, it’d be a shame to dismiss inversions altogether. Instead, start with less challenging but still incredibly beneficial beginner inversions.

Extended Puppy Pose

This is a good and far easier pose than Downward Facing Dog; begin on all fours, like a dog but take time to make sure you are creating a good, grounded position. This means your hands should be placed on your mat firmly, under your shoulders and your knees should be under your hips.

Keeping your arms shoulder-width apart, walk forward with your hands. You will need to keep your palms pressed down. Throughout the exercise you want to ensure that your forearms and elbows stay away from your mat and do not make contact with the floor. To do this you will have to consciously raise your arms a little.

As you move your hands forward, let your chest lower to your mat. As you rest your forehead on the ground, you’ll feel a kind of melting sensation as you let your body sink down, while your spine lengthens.

Keep your hips up and vary the pose on an exhale, by bringing your hips back so that you are halfway to sitting down on your calves and really stretching your back. All the while you should be keeping your hands in place and feeling that sense of relaxation in your core. You can let your forearms touch the ground and then you are transforming your pose into Child’s Pose which inspires deep relaxation and calm.

If you are feeling this is too much of a stretch then add a blanket or bolster for support between your calves and thighs, and also bring the arms in a little and add a blanket under your forehead.

Dolphin Pose

This is really a variation on Downward Facing Dog. Start on all fours and lower your forearms so that they lie parallel with each other. Your palms should be facing down and your elbows under your shoulders.

Curl your toes in to get a grip on your mat as you raise your hips and abdomen. Try and walk in a little if you feel yourself slide. You are aiming for a V shape, so it is important to keep your hips straight and pulled up. A good way to achieve this is visualize an imaginary piece of string pulling you up toward the ceiling and keeping you in place.

If you can, place the soles of your feet flat on the ground, but don’t worry if you have to raise them because your calf muscles are too tight; it’s always best to listen to your body and not over-stretch.

Keep your head and neck relaxed and in line with your upper arms, with your face looking into the V. Your legs and spine need to be straight.

In essence, Dolphin Pose, takes the pressure off the wrists that you often feel with Downward Facing Dog and allows for greater stability with an inversion that is still incredibly effective.

Next week, we will look at shoulder stands and also how putting your feet up can relieve stress and tension in the body. Meanwhile, come and be part of our yoga experience.

Published with permission from FitnessAdvisory. Source.

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Yoga strength with inversions: Pt 2!

yoga_Nov27_AAs we covered earlier this month, inversions are powerful yoga poses that can strengthen your muscles, inspiring balance and stability and reinvigorating your circulation and lymphatic system. Yoga inversions provide a great physical challenge that boosts energy and inspires relaxation. While certain inversions may prove strenuous, many poses are accessible to all levels of fitness and experience.

An inversion, where you head is lower than your heart, does not necessarily entail standing on your head. There are poses of varying degrees of difficulty. Here are three inversions which you might want to try, always checking with a medical and yoga practitioner that it is safe to do so given any injuries or health issues you may have.

Downward Facing Dog

This is perhaps the most well-known inversion in yoga and whilst not overly difficult to get into position, it is a strong pose to maintain and a real solid strengthener.

  • Start on all fours, making sure that your hands are firmly pressed into your yoga mat. Your upper arms and shoulders need to be rolled out and your forearms straight and slightly rolled in.
  • Inhale with a deep breath and as you exhale bring your hips up, starting to straighten your legs, keeping your back straight and pushing against the mat with your hands.Your body should look like an upside-down V.
  • Press your shoulder blades down as you lengthen your spine, as you bring your knees back to a straight leg position, if possible, with your feet slightly apart and facing forward and the soles of your feet and heels flat on the mat.
  • Make sure your fingers are slightly splayed and that you are putting your weight onto the firm grounded palm rather than on your wrists. Likewise, make sure your feet are parallel and hip-width apart.
  • Your hands need to be under your shoulders and keep your elbows from pinging out as this could put undue pressure on your elbow joint.
  • It is easy to lurch-forward and lose balance with this pose, so consciously move your weight from your arms through your hips, to create greater stability.
  • This inversion really stretches your hamstrings but be wary of overstretching or creating an unbalanced pose by trying to fight against tightness in this part of the leg. Instead, bend your knees slightly and shift your body into the correct posture, keeping a central square shape between your hands and feet.

The Hare

A far more relaxing and less challenging inversion, which can really lengthen and relieve pressure in the spine.

  • Start in a kneeling position with your hands resting lightly on your thighs, before raising your arms with the palms facing, being careful to keep the shoulders from hunching.
  • Breathe in deeply and as you slowly exhale bend forward with a smooth movement, so that the arms move forward and your forehead rest on the ground.
  • Turn your arms so that the palms rest on the mat as you stretch them out without pulling the neck muscles or tensing the shoulders and back.
  • Relax further into the pose by staying in position and breathing deeply, before drawing the arms in and gently curling the spine to get into your starting position.

Next week, we look at even more inversions for beginners and you can join our dynamic yoga sessions by getting in touch.

Published with permission from FitnessAdvisory. Source.