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Yoga Etiquette - Top Tips for Polite Practice

1/23/2023

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Walking into a yoga studio for the first time can be intimidating. As discussed in previous posts, people new to the practice of yoga often have a lot of questions about what to wear, what to expect, and if they will fit in with the other students. At most studios, ALL people are welcome, but check this list for some advice that might make you feel more like a seasoned pro.
  1. Be on time for class.  Plan to arrive 10-15 minutes early to gather your props, roll out your mat, settle in, and stretch or meditate.  Arriving late to class compromises your experience, and it also disturbs everyone else!  If you must arrive late on occasion (life happens), enter silently, sit near the entrance, and wait until the centering meditation is over to gather props and roll out your mat. Try not to arrive too much earlier than 15 minutes before class starts though. Teachers need time to get the studio set up and prepare themselves to teach.
  2. Savor the peace. Turn your cell phone off or silence it. Better yet, don’t bring your phone to class. Most students leave their phone in the car or in a coat pocket in the lobby. People are at yoga class for peace, relaxation, and union with self. Be sure all other noisy devices are silenced as well. Electronics are the worst offenders, but be aware of other culprits as well. Avoid jangly jewelry or rattling keys.
  3. Honor the Space. For most practitioners, the yoga studio is a sacred space, and their mat is their own personal little sanctuary. It may be the only place and time they find peace in their lives. Leave your shoes, food, gum, and drinks outside the studio. (Insulated, spill-proof water bottles are usually ok.)  Avoid stepping on other students’ yoga mats when you walk through the room. If someone appears to be resting or meditating before class, don’t disturb their practice with chit-chat.
  4. Honor Your Body. You don’t need to look exactly like anyone else. All bodies are different. Work with where you are in the moment, and be sure to modify as needed to avoid injury. Listen to your body. If it reacts negatively during any part of the practice, modifications are offered and encouraged. It’s normal to feel like everyone is looking at us, but honestly, nobody is. When we are practicing yoga, we are moving inward.
  5. Dress appropriately. Yoga is not a fashion show. Wear comfortable layers to control your body temperature, and consider the movement that may be required.  Ensure that your clothing is modest and neither too loose nor too tight for the practice.
  6. Communicate. Let your teacher know before class about any injuries or other conditions that may affect your practice. Ask for needed modifications if they are not offered. It’s best to try to get the teacher’s attention discreetly or stay after class to voice your concerns.
  7. Be respectful. Show respect for yourself, other students, and your teacher. One courtesy observed in some studios is to lay with your head, rather than your feet, toward the teacher for savasana. Another courtesy is to be careful about where you put your mat—not too close to another student and not blocking their view of the teacher.
  8. Check your hygiene.  Yoga philosophy teaches cleanliness and harmony in our bodies and environment. Personal hygiene and a clean mat are expected. However, avoid the use of perfumes or colognes during yoga. Fragrances are distracting and can cause irritation to those with sinus or respiratory sensitivity.
  9. Stay until the end.  The relaxation at the end of the class is an important part of the experience. Many beginners feel like they are “wasting their time” just relaxing in stillness. We understand it seems odd at first. However, this part of the practice helps your body and mind integrate the practice and induces the relaxation response, which is healing and restorative. Leaving early is a disservice to yourself and distracting to others. If you must leave early on occasion, please let your teacher know before class, and plan to leave before relaxation begins.
  10. Pick up after yourself.  Neatly return any mats, blankets, blocks, ties or eye pillows you used. Be sure to return them to the appropriate spot. If you borrowed a mat or blocks, use the disinfectant wipes or sprays to clean them after class. Learn the studio’s style of blanket folding to make it easier to use the blanket as a prop. If you don’t know where something goes or how to properly return props, just ask. We are happy to help you!

This post covers the main points, but I stopped myself at 10! If you have any questions about yoga etiquette, please leave them in the comments, and I'll answer you there as quickly as possible!
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Benefits of Yoga

1/15/2023

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I love having beginners in class. I try to always get a moment to chat with them afterwards to ask how it was for them. Almost always, they look at me with wide eyes and a content expression. "I had no idea I could feel this relaxed." Or "I didn't realize how much tension I was holding until I released it." Those sometimes hard-to-express feelings are what keep most of us coming back for more. And realizing how content I could feel is what prompted me to become a teacher. I wanted to feel this way ALL THE TIME!

Scientific research is confirming those emotional, mental, and physical benefits of yoga. In fact, more and more health care providers are now recommending yoga to patients as a first line of defense. Listed here, in no particular order, are the top ten benefits, in my opinion.

STRESS RELIEF: The various practices of yoga (stretching, breathing, meditation, relaxation) reduce the physical effects of stress on the body by encouraging the relaxation response and lowering the levels of the stress hormone, cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system, as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.

PAIN RELIEF: Yoga can ease our physical aches and pains. Studies have demonstrated that practicing Yoga postures, meditation, or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions.

BETTER BREATHING: Pranayama, the breathing practices of yoga, teach us to take slower, deeper breaths. This helps to improve lung function and elicits the body’s relaxation response.

FLEXIBILITY: The physical practice of yoga improves flexibility and mobility, increasing range of movement and reducing aches and pains.

INCREASED STRENGTH: Yoga postures use every muscle in the body, helping to increase strength from head to toe. 

WEIGHT MANAGEMENT: All forms of yoga can aid weight control efforts by reducing our stress, and therefore, our cortisol levels. Yoga also encourages healthy eating habits and provides a heightened sense of awareness, well being, and self-esteem.

IMPROVED CIRCULATION: When we restrict blood flow while holding yoga poses, the release of the poses helps to move oxygenated blood to the body’s cells.

CARDIOVASCULAR CONDITIONING: Even a gentle yoga practice can provide cardiovascular benefits. Yoga lowers resting heart rate, increases endurance, and improves our oxygen uptake.

BETTER BODY ALIGNMENT: Yoga helps to improve body awareness and alignment, resulting in better posture and relief of back, neck, joint and muscle pain and stiffness.

FOCUS ON THE PRESENT: Yoga teaches us to focus on the present moment and become more self-aware. This can lead to improved coordination, reaction time and memory.

This is not a comprehensive list. Do you have something to add? A benefit that your practice has provided that is not on this list? Please add it in the comments!


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FAQs

1/9/2023

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1. Do you need to be flexible to practice yoga?
By far the most frequently asked question I get is “Do I need to be flexible to practice yoga?” The short answer is a big fat NO!  Yoga will improve your flexibility. All bodies are different. We have different levels of fitness and flexibility, different structures and composition, different limitations, injuries, and strengths. At Mandala Moon Yoga, we encourage each student to practice in a way that is comfortable for them in the moment. We offer props, modifications and variations for each pose so that the physical practice is accessible to almost all bodies.


2. What exactly is yoga?
Yoga is a Sanskrit word that comes from the root word “yuj,” which means “yoke.” It is a practice designed to “yoke” or unite all the parts of yourself—mind, body, soul. Yoga is at least 5,000 years old and originated in India as a meditation practice. The Yoga Sutra states that yoga is “the quieting of the fluctuations of the mind.” Over time, it has evolved to include the stretching and postures that are more strongly associated with it. The postures prepare the body for the quieting effects of meditation.


3. Am I too old, too young, too big, too poor, too male, too out of shape, too (fill in the blank) for yoga?
Nope. Just like you don’t need to be flexible, you also don’t need to have a specific body type or the trendiest yoga pants to start a practice. Yoga is not just for women. In fact, in ancient times, it was primarily a male practice. Yoga is for everyone. There are many different styles of yoga. I’ll come back in another post to cover some common styles. Try out different studios, different teachers, and different styles of yoga to find the one that works best for you right now. At our studio alone, we offer our middle-of-the-road multi-level yoga, the slower, gentler restorative yin classes, higher intensity fitness classes, faster paced flow yoga, yoga for beginners, and yoga for children.


4. What should I bring to class?
Bring yourself and an open mind. If you have a yoga mat, bring that too. Most people like to bring their own mat. They come in different thicknesses and sizes. But if you don’t have a mat, don’t let that stop you. We have loaner mats that you can use. We just ask that you use the disinfectant wipes provided to clean them off after use. We have all the yoga props that you will need (blocks, blankets, bolsters, straps), but feel free to bring your own props, too, if you prefer. You may also like to bring some water. If you do, please use an insulated, covered water bottle to protect our studio floors.


5. What should I wear?
Dress comfortably in layers of clothing. You may heat up and cool down during the different parts of class, and it’s best to be able to add and remove layers. Natural fabrics are best, and modesty is encouraged. Keep in mind that you will be bending and twisting and sometimes a bit upside-down, so be sure that you will be comfortable in whatever clothes you choose. We practice in bare feet, so shoes are left outside the studio. If your feet tend to get cold, wear socks. You may want to invest in socks with grippy bottoms so you don’t slip.
2 Comments

    Dena D. Beratta

    Honored to teach, but always a student.

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