at yoga yard we practice hatha/vinyasa yoga
principles of vinyasa yoga:
Movement and breath are coordinated together.
A practice begins from where you are, based on what is appropriate for your needs.
Start with the simplest poses and progress toward the more complex.
Use counterposes to balance the effects of each asana.
Asanas contain the two qualities of sthira (steadiness, alertness) and sukha (inner joy, ease) and reflect the hatha yoga approach of the union of opposites (solar/lunar).
Use modifications of postures for different levels and for injury prevention.
Listen to your body, always come out of a pose when your breath or equilibrium is disturbed or if there is any strain in the body.
Cultivate a gradual progression andunderstanding of your practice within each session and as it develops over time.
focuses of vinyasa/hatha yoga classes
Asana Postures. Classes start with an opening, move to sun salutations, standing poses, balance poses, backbends, twists, forward bends, hip openers, inversions, and finish with savasana, or relaxation.
Breath. Use of Ujayi Pranayama, or "Victorious Breath," during poses can help steady the focus and regulate the effort put into a practice.
Drishti. Drishi means "gaze," or the placement of the eyes for concentration. Also helps with balance.
Bandhas. There are three bandhas, or locks that help to gather energy: Mula Bandha, (root or groin lock) Udyiana Bandha, (lock at the lower belly) and Jalandhara Bandha (chin lock).
things to keep in mind during your practice
Start by grounding and stabilizing through your pose.
Focus on and be aware of your breath
Adjust your alignment and general positioning of the body.
Consider the relationship of one pose to the next (use of counterposes or neutralizing poses).
how to get the most out of your yoga classes
• Try and arrive early. Getting to class about 10 minutes early can register, help you settle in and align your attitude with the purpose of the class.
• Enter the classroom quietly and mindfully. While you’re waiting you can practice a pose, do a few stretches, or just sit or lie quietly, breathe, and get centered.
• Please do not wear strong perfume or essential oils, as some students might be allergic. Please come clean.
• Refrain from eating for two or three hours before class. If you practice yoga on a full stomach, you might experience cramps, nausea, or vomiting, especially in twists, deep forward bends, and inversions.
Digesting food also takes energy that can make you lethargic. (For pre-natal students, a light snack closer to class time is fine.)• Wear comfortable clothes you can move in.
• Let your teacher know about injuries or conditions that might affect your practice. If you are injured or tired, skip poses you can’t or shouldn’t do, or try a modified version.
• During the menstrual cycle it is generally recommended to not do inversions. Though you can listen to your body and decide for yourself.
• Remember to turn off your mobile phone or pager.
• Bring a towel or your own mat.
• Stay within your limits. Instead of trying to go as deeply or completely into a pose as others might be able to do, do what you can without straining or injuring yourself. You’ll go farther faster if you take a gentle attitude toward yourself and work from where you are, not from where you think you should be.
• Remember that a teacher give guidelines and suggestions but as a student you should trust your instincts about what is appropriate for you.
• Try not to leave early; relaxation or shavasana is the most important pose.• Establish a regular schedule for when you will practice yoga, and do your best to stick with it.
