The Sunday News
Simon Gama
YOGA training is beyond the scope of this manual. The following information is intended to inform the prospective trainer of the special requirements of this type of client. Yoga instructions are specifically trained for years in this subject.
Benefits
Relaxation, increased flexibility, increased respiration, increased circulation and self-awareness. There are many different yoga styles. Each style has specific guidelines to follow. In general, practicing yoga, whatever the style, on a regular basis is the way to getting the benefits of the practice. Just like any other exercise, you need to devote time to yoga. Setting aside 15 to 20 minutes a session is an adequate amount of time for beginners. As a beginner you may want to practice at least four to five times a week, than work your way up to a daily practice. As with any other exercise, you should wait at least four hours after a heavy meal before practicing yoga.
Requirements
It is recommended that you choose a clean, flat area where you can practice without being disturbed. You can use specific yoga mats or any skid-proof mat. You must wear comfortable clothing that allows you to move freely. Always practice barefoot.
Guidelines
Breathe slowly and quietly through nostrils. Never hold your breath when moving into, maintaining, or coming out of any pose. Holding your breath can put a strain on the heart. Move into each pose with a full awareness. Do not bounce or jerk into a stretch, this will cause the muscle to involuntarily contract and may cause injury. Go as far as you can into the stretch, while maintaining a correct alignment. Maintain correct alignment for safely and effectiveness rather than sacrificing the pose so that you appear to be stretching further. When you are in a pose, you should feel tightness from stretching and never pain. Only work the muscles that are necessary to hold the pose. Relax any other muscles that may take an extra effort. For example, relax your eyes, face and shoulders, neck and other muscles that are not necessary.
When you need to adjust a pose you should make these changes from the ground up. In standing pose, begin adjusting feet. In sitting pose adjust your buttocks and placement of pelvis. As with inverted poses, adjust your hands and work your way up.
When practicing yoga you should always go on your own pace. Never compete with the next person or persons in books and magazines or even instructors. Everyone is different and your stretching capacity will change from day to day as you practice your poses. Always enter into the learning of yoga with an open mind. It is always best to use common sense when practicing your poses. If something does not seem right do not do it. Proceed with caution
