Interesting article on the Today show this week interviewing William Broad who has published a book on the benefits and risks of yoga (The Science of Yoga: The Risks and Rewards).

He highlights the caution that some yoga postures should be treated with, and the importance of a well trained teacher to introduce some of the more advanced and riskier yoga poses. Shoulderstand and Plough postures, along with Headstand. These postures aren't for beginners or those with any neck issues and who aren't pretty fit and strong. The stakes are high if stroke risk is considered from tearing the vertebral arteries when putting the neck in these extreme conditions. Respect for the bodies limitations,  and the posture, and plenty of preparation to ensure the student is ready and the pose is appropriate. Group classes are possibly not the place to explore them unless the group is experienced, and appropriate teaching and supervision is essential.

Listen to the interview here...
http://news.bbc.co.uk/today/hi/today/newsid_9693000/9693928.stm


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An article published in the British Medical Journal in October has confirmed what I anecdotally hear from students - that mild to moderate back ache is helped by yoga. Great that there is now some medical research to provide evidence.

Interestingly the study, taken over 12 weeks acknowledged that it takes a few weeks for the improvements to really settle, but that staying with it helps. The style of yoga used in the research was viniyoga, which is what I teach (and Catherine on Wednesdays and Fridays also teaches).

Another article last month also noted how yoga performed better than physiotherapy on back ache (I suspect because yoga is engaging and enjoyable so you are more likely to do it and stay with it to gain the benefits!). All good evidence to encourage those with back ache to take up yoga practice anyway.

http://besthealth.bmj.com/x/news/658800/news-item.html

http://bjsm.bmj.com/content/44/Suppl_1/i70.2.abstract

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There was some positive media coverage last weekend about how Yoga was used to help David and Samantha Cameron's late son Ivan. Using Yoga Therapy tailored to his needs, Ivan, who suffered from Cerebral Palsy and Epilepsy took part in regular yoga sessions at the Special Yoga Centre in London.

Yoga for children can be helpful for a wide range of needs, ranging from the therapeutic for serious health needs, to simply being fun and active to help get kids engaged and get them moving.  Children can gain confidence, strength, coordination, balance, focus and concentration through practicing yoga.

I recently took my Yoga for Children teaching module which trains you for running yoga classes and activities with children. The classes are very different to adult classes! Much more playful, fun, noisy, energetic, and hopefully leading them to a calmer and more focused space by the end of the session.  

I'm running my first Children's Yoga Party soon which promises to be loads of fun!

I'm regularly asked to help people choose a Yoga class that will suit them. There are lots of styles, and flavours on offer in  Bristol, so here are a few pointers and guidelines to help get you started:

1) Try the class
There isn't really any substitute for trying the class to see if you enjoy it as it is such a personal experience. Even if your friend loves the class, it just  might not suit you.  Try a few classes if you have the time. Most teachers are happy for you to come along and try their class and see if it is right for you.

2) Enjoy the class!
The class should leave you feeling refreshed, relaxed, energised, calm, settled and more positive. An overall good feeling that should speak for itself. If you start to feel frustrated, unsettled, uncomfortable,  then perhaps the class doesn't suit you or try talking to your teacher. 

3) Feel comfortable and confident in the teacher
You should feel comfortable in the class, and confident  in the teacher so you can immerse yourself in the class. You should feel able to ask your teacher questions (before or after class usually) to help  support you as you get more familiar with the practice.

4) Challenging or relaxing class?
Should you take a more challenging, difficult class or a more relaxing class? This is where most classes vary the most and finding something that suits you is really important.

If you have a really busy, full-on lifestyle and are a fast-paced person, then I would suggest exploring a more calming, supportive Yoga class that will help balance your life. You might be drawn to a strong, difficult Yoga practice, but you might find this just perpetuates your pace which ultimately might be unhealthy. People often find themselves burnt-out. Give the other way a go and see what happens! You might initially think this is boring, but your personal challenge might be to stick with it and discover the hidden depths, rather than the obvious and immediate challenge of keeping up.

If you are a bit lethargic, unmotivated and have a more sedentary lifestyle, why not try a more energising class that challenges you and switches your pace. Ensure you work within your physical abilities, especially at first, but this could be a great Yoga practice for you.

5) Well trained teachers
Yoga is a huge and ancient subject. There is much to study and we're always learning more. Along with the many Yoga postures, there are many breathing techniques that are learned over time, Yoga philosophy, anatomy and physiology, and lots more besides. We recommend at least two years teacher training, and organisations such as the British Wheel of Yoga provide accreditation to meet this standard (they are the only Yoga body to be approved by Sport England).

6) Yoga that fits your schedule
Regular practice is really important to gradually develop the benefits and practice safely. Finding a Yoga class that is convenient for you to get to, and is at a time that you can usually make, will give you the best chance of sticking with it.

7) Types of Yoga Classes
Here are a few 'types' or flavours of class to help orientate you. They are all Yoga and all dealing with the same things but might feel different and focus on slightly different aspects when you try them. So this is just a rough guide, feel free to add more descriptions below to help others choose a class...

Iyengar Yoga Classes
Iyengar Yoga offers physically challenging classes where you hold classic yoga postures for a period of time to develop good strength. Strong focus on alignment, making use of equipment such as belts, blocks, bricks, chairs etc. to assist you in getting in to the posture. Less focus on breathing until a couple of years class attendance. Usually well trained teachers.

Hatha Yoga Classes
Classic yoga postures which also incorporate a focus on the breathing. Variations on postures include staying in postures, or moving into them dynamically but more slowly. Classes can range from challenging to more gentle and relaxing so check with the teacher to see what they are teaching.

Ashtanga Yoga Classes
Ashtanga Yoga is a set sequence of dynamic movements which you learn over time and will work through each class. A strong, physical practice with focus on moving with the breath. Physically demanding and a longer class usually (1.5 - 2.5 hours). Good for physical stamina and an intense experience. Go carefully, especially at first.

Viniyoga Classes (what I teach)
Classic Yoga postures which you move into and out of dynamically with the breath, gradually building up to staying in the postures over time. Small classes where the teacher will help adapt the postures to suit the students and will offer optional challenges as you progress. Strong focus on breathing and gradually deepening and developing the breath to intensify the practice when the student is ready. Well trained teachers :-)

Bikram Yoga Classes
Hot Yoga classes, offering a set sequence of 26 postures practiced in a hot (super-hot!) room where students sweat and work hard in each pose. Often beginners will sit out some poses and just enjoy the heat. Teachers have learned a set script which Bikram Choudhury developed and has taught to all his teachers during their 9-week intensive teacher training programme. An intense experience and strong practice.

Vinyasa Flow Yoga Classes
Dynamic movements linking poses together and flowing the movements with the breath. Often a physically challenging and focusing practice which requires some coordination to join in and keep up. Variable teacher training, some good but some can be trained in only a few months so recommend finding out.
 
Try a class or a few classes and see how they suit you.

Please add more class descriptions or suggestions below to help others in finding the right class for them.

Enjoy!

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Many fitness classes are available just to drop-in whenever you feel like it. So why do we encourage students to take Yoga as a course of classes?

Yoga is of course different from a fitness class, and our aim is to encourage everyone to get the most they can from learning about and practicing Yoga. It's true, you can get some of the benefits from your very first Yoga class, or by turning up every now and again to a class. We are very open to students coming along to classes in that way. Simply by stretching and moving the body, and breathing more deeply, you are starting to energise and open up a bit more. But this is just the very tip of a rather large iceburg, and our aim is to deepen your experience.

One of the aims of Yoga is not only to improve your overall health, but also your wellbeing, and much more besides. This includes physical and mental wellbeing. Yoga is working not only at the physical level, but also on the mind, and many of the practices of Yoga aim to help cultivate clear thinking and a sense of connection to your body, and also aim to open up and release the tension and energy in the body.

By committing to a course of Yoga, you are actually taking the first step towards disciplining your  body and mind, agreeing that every week, whether or not you mind or body is saying to you you'll give it a miss this week, you turn up anyway and work on cultivating positive practices. And you'll always be glad you did.

Over the weeks of the course, you'll start to become familiar with the basic, foundation aspects of the postures, and get to know your bodies stiffnesses and weaknesses feeling them gradually improving. You'll also start to learn the more subtle aspects of practice: your ability to gradually control your breathing (in turn starting to control your over-active mind and intensifying what you are able to achieve in each posture), developing your focus and attention during practice, releasing deeply held tension and blocks, and the ability to gradually deepen your weekly experience.

It's true, some of the techniques take years to learn, but each week you gradually take it further, and each term, you'll build on the various layers of practice that will enhance your experience and get the most benefit.  I've been practicing Yoga for many years, and I still take regularl classes and always learn something new.

Regular practice also makes practicing Yoga safer. Allowing your body to become familiar and confident with the unusual positions you may find yourself in. By regularly stretching and maintaining health in the muscles, joints you can worry less about if you can get into the postures and start to develop the more subtle aspects of practice.

We're just getting going with the Autumn term where there are many Yoga Courses you can enrol in. Our experienced teachers are passionate about Yoga and all of us have studied the philosophy and methodologies of Yoga in depth over many years giving us the opportunity to carefully structure the classes so that they are appropriate to develop each student. Feel free to get in touch to find out more.

Don't just do Yoga, learn Yoga

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