Clothing should be loose & comfortable, to allow easy movement of the body. In the cooler months, have socks and jumper on hand for the relaxation, to keep you warm.
No eating 1 - 2 hours before Yoga class. A full abdomen will make you uncomfortable for asana practice and tired for meditation.
No comparing yourself to anyone else! Yoga is non-competitive. Let your focus remain with you. Simply be aware of your abilities. Regardless of age, level of fitness or state of health, ALL people are encouraged to do Yoga.
Do Your Best as self-effort is a Yoga discipline. Try your best, no matter how many times you have practised a posture. Experiment within the yoga postures to discover how it best suits you.
Allow yourself to relax Relaxation is not a luxury, it is a necessity for everyone in order to create the balance we are looking for.
Rest when you need to! Use resting time to reflect and absorb your Yoga experience.
Concentrate on your Breathing in each of the Yoga postures. Your breath will help your body relax and keep the mind focused. Nothing will inhibit steady progress if you maintain Breath Awareness.
Avoid pushing or forcing into stretches, which means, don't work beyond the limitations of your own body. The emphasis is on 'letting go' rather than pushing the body through borders of pain.
Be Aware during the class. Heighten your senses to areas of tension or discomfort in your body; be aware of your personal space and keep the area around your mat clean and uncluttered.
Switch off your mind from any busy thoughts. Allow yourself this time for your practice and your own wellbeing. This includes switching off your mobile phone before you enter the yoga room.
Shoes are left in the shoe racks. Remember to never wear or take them in the space where yoga is practiced.
Be on time to classes. But if on the odd occassion you are late please enter the space very quietly so as not to disturb the others who are enjoying their much needed relaxation.
Let your mindful practice radiate to all that you do including returning the yoga equipment (mats, blankets etc) neatly back to their place at the end of the session.
Cautions I should know about
Let the teacher know of any injuries or relevant medical information. Especially if you are new or have a new teacher. Then we are better able to guide your practice to keep it safe.
During menstruation ladies are recommended to practise the more gentle yoga exercises and avoid inverted poses (upside down postures). During this time be careful not to exert the body.
High blood pressure, dizziness & heart conditions are conditions Important for your Instructor to know about before the class so that they can offer variations on certain exercises.
Light-headed, Headaches, Dizziness, Cramps & other physical complaints may be experienced after a Yoga class. Newly stretched muscles may respond by cramping or twitching, and toxins liberated from usually tense muscles, may cause headaches or nausea. This is a good sign that your body is detoxing! Symptoms will quickly disappear by drinking water, a warm shower and breathing fresh air.
Pregnant Women If you are wishing to start yoga within your first trimester we suggest you get your health care practitioners OK before commencing. Women can practice Yoga at all stages throughout pregnancy. Pre Natal classes are the best option. Otherwise we recommend you attend an easy yoga / level 1 class. Inform the instructor the trimester of pregnancy, so that appropriate variations and recommendations can be made. Meditation and Relaxation is wonderfully beneficial for mother and child.
Asana = Yoga posture / exercise
Full Yoga Breath = inhaling deeply without force, first into lower lungs, feelilng the abdomen rise, then filling the mid-portion of the lungs, feeling side-ribs expand and finally taking the breath to the top of the lungs, feeling top of the chest rise. Exhaling slowly and gently, relax.
Pranayama = yogic breathing techniques. These are effectively used as tools for stress management and preparing the mind for meditation.
Meditation = is a practical means to attain peace of mind. There are many techniques that can help us relax; become focusses and develop concentration; to practice Self Analysis & Self Awareness to work to overcome the tendancies that create a restless mind.
Yoga Nidra = is a Deep Relaxation technique that provides profound physical & mental relaxation. The ability to deeply relax at will deepen one's sense of inner peace and calm.
Yoga & Meditation will improve your health & quality of life!
The Benefits of Yoga
• Less Stress
• Improved Posture
• Bodily Strength & Flexibility
• Relaxed Breathing
• Clear Thinking
• Self Confidence
• Ideal Weight
• Lots of Energy
• Inner Peace & True Happiness
The Australian Association of Yoga in Daily Life®