For your safety and well being......
Age,gender and level of fitness do not matter when it comes to Hatha Yoga. Through
regular and sensible practice, yoga can help you back to health. Discipline ,self-effort,persistence, patience and faith in
what you are doing is required. Very often it takes a few weeks to feel comfortable with the breathing and postures. Total
health comes from nourishing your whole being- body, mind and spirit. Hatha Yoga is based on this principle, creating a wonderful
sense of vitality and well being. Therefore, with time you may find you just cannot do without it !
The state of mind with which you approach your yoga practice can dramatically affect
both your experience and enjoyment of it as well as the depth and expansion of your practice over time. Approaching your practice
with the intention of creating more peace,ease,spaciousness and clarity will typically help your experience of yoga be lighter,more
playful, explorative and vibrant.
MEALS
Yoga should be practiced on an empty stomach and bladder. Wait approximately 2 hours after fruit or a very light meal
or 3-4 hours after a heavy meal Food can be taken half an hour after practice. It's better not to drink too much
water during practice but do take regular sips of water as needed.
CLOTHING
Wear comfortable clothes that allow you to see how your body moves.
Your body should feel free while moving, so loose, comfortable clothing such as shorts and a t-shirt are recommended.In
the winter months, lightweight tracksuit pants or leggings are usually worn. Please remove watches, bracelets and necklaces.
Remove eyeglasses or contact lenses before starting your practice.
ARRIVAL Please arrive 5 -10 minutes early as classes start on time.This gives you time to settle and prepare for your practice.
Please plan ahead so as not to disrupt the class
by arriving late. This is truly appreciated by all. Remember to do
a quick warm up before coming into the asana
PHONES when you arrive,turn
your mobile off or onto Silent . If you forget and it rings then please turn it off ! We all forget occasionally.
SHOES
Please remove your shoes at the door as yoga is practiced barefoot.
MATS Please do not step on any mats that are on the floor unless it is your
mat. Stagger mats to give each other plenty of room whilst trying not to obstruct someone else's view or invading their
personal space.
ASANAS Don't rush ahead of the your teacher , the timing is important, they may be getting you to hold, or slow a pose,
or even do a different pose. Wait for the instruction, then do it. If you do find yourself ahead, then come back to the correct
pose. If you find yourself behind, don't skip things to catch up, just continue through the sequences till you have caught
up.
PROPS
Various props (ie bolsters, straps, blankets, blocks) are used in class which
gives you confidence knowing you can practice safely without the risk of over-stretching.Props allow you to relax more deeply
in a pose giving you longer to absorb the full benefits of the pose. I
have a small supply of mats,belts,blankets ,bolsters & blocks available for you to use in class.
RESTING AND MODIFICATIONS This one is really important. Don't
push too hard. Rest when your body tells you to, and do the easier modifications if you need to. There is no shame, there
is no need to be perfect, just do what your body is capable of. If a pose is too hard or you have an injury that prevents
you doing it, ask your teacher for a modification.
THE BREATH is the key to yoga. Breathing is always through the nose unless specified. Holding
the breath or using undue force is not recommended. Use slow,flowing and rhythmic breathing to increase energy & life
force energy (prana) and to release tension and stress. Working with your breath will take you deeper into your practice and
help prevent injury. Use mindfulness and discipline to keep grace in your transitions. Use core strength while holding your
posture. Most important, take your time and breathe. As is life, your practice is all about the journey itself.
CONCENTRATE on each posture as you do it. Your mind will
not wander if you focus on your breath. In the beginning you will need to be patient, training your mind to be still and focused.
EYES In the beginning usually keep the eyes open, to
feel deeper close them.
NEVER FORCE A POSTURE
Never jerk or bounce in order to “go further”. Stretch to the point that is comfortable, hold it there,focusing
on your breath waiting for your muscles to release. Pain is the danger signal devised by your body, telling you to stop immediately
or risk injury. Learn to “listen to your body”.
REST BETWEEN POSTURES wherever possible and focus on deep breathing. This gives you a little time to assimilate
what you have just learned and really “feel” how your body is responding. Remember to be gentle with yourself
and respect your body.
NEVER COMPARE
YOURSELF TO ANYONE ELSE Emphasis is placed on “personal progress”. Some days you will stretch
more than others. Be comfortable with yourself , “listen to your body” and respond lovingly to what it wants at
any given time. Practice with an attitude of reverence and surrender . Make your yoga class special time just for you- a place
where no one else matters.
CLEANSING
Practice is deeper and safer with an empty bladder and bowels. Taking a shower before and/or after practice refreshes the
body and mind.
SUN Do not practice
after prolonged sun exposure or strenuous activity .
FRAGRANCE FREE ZONE Please avoid use of all products containing fragrances e.g. perfumes, deodorants, anti-perspirants, hair
care products, moisturizers and cosmetics.
TALKING
A sense of humor is an asset during practice, however excessive talking during class distracts other people .
TEACHING OR HELPING Please do not assist or teach another
student in class unless asked by the teacher.
ALWAYS
START YOUR YOGA PRACTICE SLOWLY, building up strength,tone and flexibility over time. Be patient with yourself.
NEVER HURRY Go into the postures slowly and with awareness-there
should never be pain. Slow movements will allow your muscles to work more effectively without tension. Ease out of the posture
as slowly as you went into it, with concentration and control.
FLATULENCE is a natural human process and some postures create the release of gas. Please view this with
an understanding acceptance of yourself and others in the class- there is no need for embarrassment. It is good for
you!
SORENESS As with all activities
that your body is not used to there may be some soreness,this is perfectly natural. Check to see that you are not over-working
the body or forcing
stretches. Much soreness can come from this, so be sensitive & compassionate & do not compete
with other students.
SLEEPING IN RELAXATION
does not take you into the same rejuvenating state as deep relaxation when you remain consciously aware. Also you could be
prone to snoring which can be disturbing for other participants. If you have difficulty staying awake for the guided relaxation,
please lie on your side- you will still relax very nicely without disturbing others.
REST AND RELAX at the end of your yoga sessions. This will enhance the effects of your practice.
Please be quiet before and after a class as some people wish to relax or meditate to start or finish their class. This doesn't
mean you can't talk to anyone but just be respectful of others and keep the volume turned down.
PRACTICE REGULARLY even if it is only a couple of postures
. Always include some deep breathing. A little done often is more beneficial that a lot done infrequently. Find a place where
you won’t be interrupted in a private, airy place. Using the same rug or mat on the floor creates your own space and
energy. Your success in yoga depends on the quality of your practice
.
PRECAUTIONS
MENSTRUATION
Avoid strenuous exercise. Rest often, avoid back bends, twists,abdominal contractions and inversions (ie shoulder stands
) on your heavy days. If there is any pain or discomfort or a change in flow it is important that you stop and rest. (More
information available)
PREGNANCY
Let the teacher know. Most poses can be done in the first three months of pregnancy, however check with your doctor first.(More
information available)
WHEN STARTING
OUT WITH YOGA PRACTICE symptoms such as a slight headaches or nausea can occur. This is due to an increased influx
of toxins and impurities into the bloodstream- it is like a mini detoxification. Regular yoga practice will cleanse
the system more quickly, eliminating these symptoms. This discomfort can therefore be seen as positive. However, if symptoms
are extreme you should consult your doctor.
LIGHT
HEADINESS or slight dizziness is quite normal in the beginning of your practice. If this does occur, simply stop
and rest until these symptoms disappear. The body has to adjust to the increased volume of oxygen. Sometimes a slight headache
can occur for the same reason.
YOGA
NIDRA (guided relaxation) is an introverting practice and
as such people who suffer from depression or serious psychological conditions should seek advice from a Medical Practitioner
prior to undertaking these practices.
As individual
circumstances may vary, use your best judgment when beginning a new exercise program. Seek medical advice if you have
pre existing injuries or medical conditions .
FINALLY enjoy your yoga practice and have fun!
Namaste
Nanette x
