Ask Hannah: Resources for Yoga Newbies

I remember trying a yoga class for the first time. I was totally embarrassed and I had no idea what the heck was going on. But when I got out of class I was HOOKED! I was so relaxed and happy. I had to keep at it. I think this is a big thing for most people who are curious, but not so sure about yoga. It’s always scary to try something new. I have a friend who would run on the treadmill while reading yoga journal, until one day she finally decided to try a class. And she loves it!
Below I address some of the common concerns I hear from people who are interested in yoga, with tips for getting beyond these concerns. I’ve also assembled a comprehensive resource guide has tons of DVDs, books and other resources to get you over the newbie hump…

NEWBIE TIPS

“They use a dead language — Sanskrit!” Most teachers use a blend of the English terms and Sanskrit, but it’s good to get familiar with some of the words. A good way to do this is to check out a DVD (see recommendations below) and hear some of the terms. If you search the web you’ll also find many sites with yoga glossaries and even some audio pronunciation guides.
“It’s a totally different system of movement.” Checking out the books and DVDs in my resource guide can help familiarize you with what to expect. Try a few in your living room, but don’t rely on videos alone — it’s crucial to learn from a qualified teacher. Sometimes when it feels like you’ve got the pose, in reality you can be way off. It’s safer to have yoga teacher there when you are learning.
“There are a lot of different styles! Which is right for me?” Just as there are lots of types of people, there are lots of types of yoga. Each teacher and style will be different. Try them before you make up your mind — not everything is right for you. I’ve listed a bunch of DVD options below, organized by themes and styles. Look for what appeals to you and give it a try!
“I’m worried about being embarrassed.” Yoga was traditionally taught one-on-one, so consider trying a private teacher. They can help you figure out what style might be good for you and give you amazing insight on alignment. Even if you have been practicing for a while, one-on-one yoga can help you deepen your practice.
If you don’t want to hire a private teacher, try a beginner’s or intro to yoga series at a local studio. Most studios offer deals for new students so you can try it out, see if it’s right for you, and see what you might want to explore further.  One other tip: Be consistent. Once you have picked a teacher and a class that feels right to you, stick with it. The teacher will be able to help you grow in your practice, and things don’t change overnight so enjoy the process.
“Where are the studios?” A great resource for finding classes near you is the MINDBODY yoga app for iPhone and iPod Touch. The limit is that it only pulls up studios that are using MINDBODY’s product for managing their schedule (it’s pretty common nowadays). Also try  YogaFinder.com for workshops, retreats, studios, teachers etc.

DVD & AUDIO RESOURCE GUIDE

If You’re Just Starting: Yoga Journal’s Complete Beginner’s Guide with Pose Encyclopedia (DVD)	If You Want a Workout: Yoga Journal: Yoga for Strength and Toning (DVD)	If you Want Cross-Training: Athlete’s Guide to Yoga by Sage Rountree (DVD)	If You Want Yoga for Women: Yoga Conditioning for Women (DVD)
If You Want Vinyasa Yoga: Shiva Rea: Yogini Vinyasa Flow for Women (DVD)	If You Want Power Yoga: Baron Baptiste Journey into Power: Power Vinyasa Yoga, Level 1 (DVD)	If you Want Ashtanga Yoga: Yoga w/ Richard Freeman: Ashtanga Primary Series (DVD)	If You Want Hatha Yoga: Yoga for Beginners w/ Patricia Walden (DVD)
If You Want Anusara Yoga: Connecting with Your Essence w/ John Friend (DVD)	If You Want Inyengar Yoga: Iyengar Yoga w/ Gabriella (DVD)	If you Want Relaxation: Relax Into Greatness: Yoga Nidra with Rod Stryker (Audio)

BOOKS

A full view of the yogic path & processes: Hatha Yoga Pradipika by Swami Muktibodhananda	Yoga for women, by women: Nawa Yogini Tantra by Swami Muktananda	The ultimate pose guide: Light on Yoga by B.K.S. Iyengar	My personal yoga dictionary: Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati	A great cross-training reference: The Athlete’s Pocket Guide to Yoga by Sage Rountree

GEAR

	Clothing. It goes without saying — I love Athleta for yoga clothing and accessories. Clothes designed for performance and comfort will allow you to make the most of your practice.
	Block. I do love a yoga block — infinitely useful. I prefer cork. The foam is super light, the wood is very heavy, the cork is just right — firm and mid weight!
	Strap. Use cotton or hemp canvas- I also like to go to class with a scarf in case I need one , some times your mat strap can double as a strap as well
	Towel. If you really get into Bikram, hot or power yoga, its imperative you have a towel. I love the yogi toes skidless towel, but a beach towel works if you are not flowing.
	Mat. If you practice a moderate amount: Manduka PROlite® Mat. Much easier to carry around still super sticky and lasts. It never wears out so you don’t have to buy another!
	Pro Mat. If you practice ALL THE TIME or have KNEE/ JOINT ISSUES use the Manduka Black Mat® PRO. The density of this mat is much more comfortable on sensitive joints and it holds up to anything. You can practice forEVER without wearing out this mat. Im OBSESSED with this mat. You do need to wash it to get it sticky.
	Eco Mat. The Jade Encore Yoga Mat is crazy sustainable (contains pre and/or post-consumer waste rubber) and still functional.
	Travel Mat. If you travel, use the Manduka eKO SuperLite® Travel Mat — it’s insanely light and it holds up in heat. Most travel mats I have used have gotten destroyed and warped after my trip. This one lasts. Since it so light it is very thin. Don’t expect a lot of padding, but it’s super sticky.

One final thought: I want to strongly encourage all yoga students (beginner or not) to look beyond just the physical aspects of yoga. It is an amazing system of transformation for your body, mind and spirit. Keep a receptive mind and heart; be willing to experience the practice in its fullness. Even if it’s just out of respect, take a moment to understand the roots of the practice and where it comes from, even if you chose to practice in a different way. You can only benefit from it.
OM SHANTI!
Om peace

check out this post on Athleta Chi!
http://www.athleta.net/chi/2011/07/18/ask-hannah-resources-for-yoga-newbies/

photos by Bret Linford Photography
http://www.bretography.com/

Ask Hannah: Bikram Yoga

People are always asking me what each style of yoga is like and what type of yoga they should do. I will admit I have my preferences, but the questions made me realize that one of the ways I want to share yoga is to help everyone make a decision that is right for them. I want to encourage people to truly be aware of their bodies and make a conscious choice about what they need — a yoga prescription, if you will.
That being said, I needed to go out and do a little bit of research. The first practice I wanted to explore is Bikram Yoga. Not to be confused with power yoga, Bikram is a copyrighted series of 26 poses developed by Bikram Choudhury that includes two pranayama (breathing) practices. The 90 minute class typically takes place in a carpeted room with mirrors, and the room is heated to 105°F with about 40% humidity.
To expand my knowledge of Bikram, I scampered out to a studio to get my feet wet… or my face… or my chest… or how about everything? I was soaked! Here are a few tips and thoughts from my experience:

BREATHE: I know I keep saying this, but in a hot class it’s crucial to breathe. It’s the quickest way to check in on yourself and see how you are doing. It’s best to breathe through the nose. Not only does it help keep your attention and lengthen out your breath, but the nose is designed to filter air and catch toxins before they go into your body, as well as cooling the air down as it goes in.
BE AWARE: Not beware, but BE aware. Because it’s yoga and that’s what the practice is about, no matter what style.
HYDRATION: It’s key in this practice. Since the heat of the room is so high you need to make sure you’re not getting dehydrated. Instead of drinking a ton during class — which they only allow at certain breaks during the practice — try to hydrate before you go to class. If you practice in the morning, hydrate the evening before. If you practice in the evening or afternoon, finish drinking water at least an hour before class. Don’t drink coffee prior to class — I made that mistake! And don’t forget to drink water after class. Coconut water is a great way to rehydrate while replenishing potassium and electrolytes.
DON’T EAT BEFORE CLASS: With any physical activity, it’s important to practice on an empty stomach. Bikram is no exception.
REST: Even with years of practice under my belt, I was made very aware of this early on in the class. It’s not that the practice is impossible, but as humans with egos we have a tendency to push ourselves too hard and not pay attention to our bodies. All yoga practices are about AWARENESS, so take time to do what you need to care for yourself and rest when you need to.
DRESS FOR HEAT: If you go to a Bikram class in long, thick pants, you will probably be sorry. Wear breathable, lightweight clothing.
BE READY TO SWEAT: You will sweat a lot, so bring a mat, water bottle, and a towel. The grippy towels are really great, but a beach towel works too. Since there is no flow in this style, there is no tripping on the fabric. Sweat is a huge part of the practice. You do need to be ok with sweating. One of the amazing women I work with told me a story about her Bikram teacher encouraging her to let the sweat roll right into her ear (or wherever). At first it was a struggle, then she realized that she actually liked to conquer her desire to wipe the sweat away. It was empowering to let it flow all over her body. I find this SO inspiring to let your body be. Your hair will not be perfect, your shirt will be wrinkly and drenched and there will be sweat on your elbows, but you will be way more present and focused if you don’t let that rule your practice.
THINGS I LIKE: Bikram is an amazing way to detox. There is this sense of WOW I just made it through that and I’m still alive! In some ways it shows you a strength and endurance you never knew you had. You learn a lot about determination and concentration. To be in a hot class working hard is more of a mental thing than physical one. Anytime we bring the mental awareness back into our practice, I like it. The trick is to keep the ego in check so we don’t push too hard. No matter what the practice is like physically, the key in yoga is to not look at the asana (physical posture) as the goal. It’s just a tool to help you integrate more into yourself and into your life. Looking just like the teacher won’t help you have a better practice.
OTHER THOUGHTS: Since it is so hot, it’s really easy to push too hard. Don’t — you can seriously injure yourself. Not unlike any physical practice.

People are either hot or cold for Bikram. They love it or hate it. Bikram is not for everyone, but don’t dismiss all yoga if you don’t like it — just try another kind. There are a TON of options. If there are styles of yoga you’d like me to explore or questions you’d like answered as part of this “Ask Hannah” series, speak up in the comments. I’d like to help you find the “yoga prescription” that’s right for you!

check this out on Athleta Chi!
http://www.athleta.net/chi/2011/06/21/ask-hannah-bikram-yoga/

photos by Bret Linford Photography
http://www.bretography.com/

Embrace Vashistasana (Side Plank)

It seems like there are as many variations of asanas (poses) as there are teachers. Each school of yoga has its own philosophy about how to proceed with the physical asana. Each teacher reinterprets it for their style and each student adjusts it to fit their body. Your good judgment and awareness of breath will be the best teacher for you. Try to embody the spirit of the pose. The directions I’ve given here are just guidelines. Yoga is about being receptive. So be receptive to your own body and its needs. If you are star shaped don’t squish yourself in a cube. As you continue to grow in your practice keep the spirit of it alive.
Take a moment to think about what yoga is to you and why you practice. Is it to get your leg behind your head or to find a deeper connection with your self?
Having said that, Vashistasana (named after the great sage—and also known as side plank) is a wonderful pose to follow after Ardha Chandrasana (Half Moon). Here are some tips and a series of asanas to help you embrace this pose.
BUILD YOUR BASE. For this pose, you need strong shoulders and arms. Make sure you lift out of your shoulders and wrists and try not to sink into them. That may sound counter intuitive considering that you are supporting you body with one arm, but bring awareness to these areas and engage your fingers.
STRENGTHEN YOUR CORE. I cannot emphasize enough how important a strong core is. I don’t mean that you need to do sit-ups until you get a six pack, but building a little fire can go a long way in maintaining the health of your spine and your digestion.
ENERGIZE YOUR HAMSTRINGS. I think this is everyone’s Achilles’ heel. Hamstrings can be such a challenge, but fortunately there are a lot of ways to open them up. The biggest opening that needs to happen is in your mind. So keep that thought when you are telling yourself you can’t.
BREATHE. What’s the most important element of your yoga practice? BREATH! If you are not breathing, you are not present. Go as slowly as you need to for maintaining your breathing at all times.

Preparing for Vashistasana

One of the greatest gifts the yogis have given us is the Marachyasana pose – head to knee forward folds. They massage the organs (especially the liver and kidneys) and improve digestion. One variation is keeping your torso lifted and pulling the thigh closer to the body for more of a shoulder stretch and hip opener. Or you can fold forward to explore the more contemplative aspect of this pose.

Anjaneyasana (low lunge) is my all time favorite pose. I have almost completely given up teaching Virabhadrasana (Warrior 1) in favor of this pose. I believe the key to pure bliss is to engage your back quad firmly and draw the femur bone up to the back of your leg towards your hamstring. Stretch out that hip flexor as much as possible! As you bring more awareness to the back leg, re-balance the weight between the front and back leg. I like to use my shoulders to open my chest by bringing the blades together on my back, which lifts my chest like it was on a tray.

If you run, the Ardha Hanumanasana (half splits) should be your pose! It is an amazing hamstring stretch. Remember that your hips should be square and the extended thigh should be rolling slightly inwards. Try not to overextend the knee — a slight bend will still get you an amazing opening.
Ardha Hanumanasana is named after Hanuman, the monkey god. He is as much known for his mischievousness as his courage and devotion. So try to take a playful attitude with this pose. You have to be playful or you would never even think of trying it! You have to be courageous or you would never stay in it, and you have to be devoted or you will never learn. A perfect example of a physical pose that helps us work through a multitude of personal and emotional experiences. It’s an amazing hamstring stretch and make sure your hips are square and the back thigh is slightly rotated inwards.

Upavistha Konasana (wide leg seated forward fold) is a big hip and hamstring opener, and an even bigger mind opener. It takes a lot of breath to be in this pose. You can sit up on a bolster or rolled blanket if it’s too intense. The anatomical emphasis should be on moving from the hip joints and maintaining the length of the front torso.

What is a day without Plank Pose! I personally would rather hold plank pose than do a Chaturanga. The heat that builds from a static pose is incredible, especially in the one-legged variation I’ve shown here. Plus there is less chance for injury. And it’s perfect for strengthening your arms, wrists and spine, all of which need to be strong for Vashistasana… and life!

To strengthen and open your hips, what better pose than Utthita Parsvakonasana (extended side angle)? I mentioned it in the last post on Ardha Chandrasana and it’s still top of my list.
And now for Vashistasana, side plank pose!

Your wrists are normally the last thing you think about… until they hurt, that is. It takes constant awareness to reprogram yourself for healthy engagement with your wrists. First tip: It’s very important to lift out of the wrists. To do this, you need to engage the fingers and sides of your palms. It will create a small tunnel at the base of your palm and you will develop the strength to lift the ulna and radius out of the wrist, as opposed to letting it sink in. I have loose ligaments and have had wrist problems all my life. The only way I’ve found to combat them is through poses like this. Practicing proper engagement of the hands has done worlds of good and after an eight hour day sketching on the computer, my wrists are still happy!
Your arms should be strong. Don’t lock your elbows and make sure your hand is not directly under the shoulder, it should be slightly out. Shoulders need to be in the socket and not over-extended or sunken down. The shoulder blades should be on your back. Keep your core strong in order to support the spine and keep the weight out of the arms. And finally, open your hamstring to allow you to reach your leg towards the sky. The supporting leg should be strong and the foot fully engaged on the floor by pressing the inside and outside edge of that foot.

Check this out on Athleta chi!
http://www.athleta.net/chi/2011/04/26/embrace-vashistasana-side-plank/


Photos by Quotidian Photography