Yoga improves strength and flexibility, while boosting circulation and calming the mind. It can be practiced at any time of day, with morning routines helping to wake the body and focus the mind before beginning the day.
There are many different yoga styles, each with a unique focus. Some, like vinyasa yoga, is characterized by fluid movements that connect breath with movement and can feel almost like choreography.
Warm-Up
The warm-up phase of a yoga class usually involves a series of stretches and poses designed to prepare the body for the more challenging postures that come later in the session. It awakens, activates and opens sleeping muscles, improves circulation, increases flexibility and helps the joints release their stiffness.
During the warm-up sequence, students are encouraged to use their breath as a tool to help them stay centered and focused on the present moment rather than their thoughts or feelings. This helps to reduce stress and creates a connection between the mind, body and breath that can be carried over into the meditation practice at the end of the class.
Some dynamic movements are also incorporated during the warming up phase to ensure that the synovial fluid in the joints is flowing properly. This is common in vinyasa yoga and power yoga classes. Examples of these include standing forward bends and sun salutations.
Flow
Flow yoga, also known as vinyasa flow, is a series of poses synchronized with breath that turn the practice into a moving meditation. Flow classes typically incorporate the ujjayi breathing technique and often focus on themes like strength, balance or flexibility. The movements can be challenging for those not used to moving fast. However, most instructors offer alternatives that can make the class easier for students with physical limitations.
Vinyasa Flow classes can boost circulation and stretch and strengthen the muscles, especially in the lower back. The class is also gentle enough to reduce stress levels, improve sleep and help with weight loss. Adding yoga to your routine is beneficial at any age and ability level. But consistent sessions are best to sustain benefits, including increased flexibility, reduced stress and better overall wellbeing. Two to three sessions per week should be sufficient for most people. This allows the body to recover between sessions and avoid injury or over-exertion.
Cool-Down
Yoga is a practice that’s been around for more than 5,000 years. It’s not just a workout that burns calories and tones muscles, it also includes breathing techniques and meditation or relaxation. It’s a holistic mind-body workout that’s known for its ability to ease stress and anxiety.
The regular practice of yoga soothes the nervous system, improving blood circulation and easing muscle tension. Over time, this leads to improved sleep patterns, reduced levels of stress and a greater sense of wellbeing.
This video combines a low-intensity aerobic exercise with yoga postures and stretching to help cool down your body after a strenuous workout. It’s designed to take 10 minutes and is suitable for people with a reasonable level of fitness. You can do it on its own or use it as a cool-down after completing another type of exercise.
Postures
Once students are fully warmed up and have moved through their centering, balancing and working sections of the class, you can shift to the postures phase. Here, you can focus on seated postures as well as some standing and prone stretches.
Consider starting with a wide-legged Child’s Pose to offer some soothing hip openers. Having students get into this posture on all fours by positioning their big toes together and their knees to the edges of their mat, helps them connect with their breath and relax their lower backs and hips.
You may also want to include a backbend like Bhujangasana, which strengthens the arms and shoulders while opening up the chest and spine for more flexibility. It is said to alleviate back pain and encourage a more balanced posture by strengthening the core and improving balance. Then, you can finish off the session with Crescent Lunge, which stretches and strengthens the upper body as well as the lower legs and feet.