Whether you choose to take a vinyasa class for an energetic workout or a yin class that will melt away tension, yoga comes with a variety of health benefits. It also helps you sleep better at night.
Most classes begin with a teacher chanting “ohm” to help set the mood. This may catch beginners off guard, but it has a purpose: it’s meant to calm the mind.
Breathing
One of the most important aspects of yoga is breathing techniques. These are known as pranayama and can be used to help a student connect with their physical, emotional, and spiritual bodies. These techniques can also be used to help a student better deal with stress and anxiety off of the mat.
A student should always learn these techniques from a qualified yoga teacher. They will be able to guide the student as to how long to practice the technique, when to practice it, and how often to do so.
Some of the common breathing techniques used in yoga include Ujjayi Pranayama (Victorious Breath) or Ocean Sounding Breath, and Sama Vritti Pranayama (Equal Breath). These are simple breaths that help students improve their lung capacity while calming the mind and nervous system in stressful or frustrating situations both on and off the mat. These can be especially helpful for those who suffer from asthma or other breathing difficulties.
Chanting
While chanting is not an essential part of yoga classes, it can be used to calm the mind and facilitate meditation. A simple mantra such as “Om namah Shivaya” can help students to focus their attention on the present moment and let go of any mental chatter that may be distracting them.
Researchers have found that chanting can induce mystical experiences, which are often reported as some of the most meaningful events in people’s lives. These experiences are typically associated with feelings of awe and connection to nature and others [43]. Chanting may be able to promote these experiences through a combination of features such as rhythm, repetition, focused attention, synchronization and overlaid spiritual belief systems.
Moreover, intentionality may enhance these effects through the cognitive skills involved in chanting such as focusing attention and inhibiting wandering or ruminative thoughts. In addition, the meditative aspect of chanting may increase mindfulness, which is a set of skills that includes self-regulation and an attitude of acceptance.
Props
One of the great things about yoga props is that they make the practice accessible to almost everyone. Using them does not signify weakness, as some people think, but rather a commitment to self-care and the ability to listen to your body.
Blocks, for example, are a simple and useful tool for students of all levels. They are made from materials like wood, foam or rubber cork and come in a variety of heights. Adding a block allows you to take a pose that requires balance or alignment to the next level of challenge. They also help individuals who are less flexible by bringing the floor to them, for instance in triangle pose.
Using props is especially common in restorative classes, which are designed to unwind the body through poses that are held for extended periods of time with light ambient music and the use of blankets and other supportive tools. Many experienced yogis also incorporate props into their flow-based class.
Wearing the Right Clothes
It’s important to wear clothes that fit comfortably when you attend yoga classes. You want to be able to move without the fabric bunching up or interfering with your poses. It’s also important to wear clothes that are appropriate for the style of yoga you are taking. For example, if you are attending a hot yoga class you will need to wear lighter breathable fabrics.
Yoga is a very flexible activity that requires bending, stretching and reaching so your clothes should allow you to stretch freely. You should avoid cotton as it traps moisture and makes you feel hot and damp by the time class is over.
For women, loose yoga pants with a tank or vest top is typically what’s worn in most classes. If you are a woman with larger breasts, it’s advisable to wear a supportive sports bra. This will help you maintain a modesty that’s appropriate for yoga classes, and will prevent your sports bra from riding up when you go into certain poses.