Guide for busy Mums Yogaberry, Christine Jaureguiberry

Copyright -- 2016 Table of Contents Why should you practise yoga 1 The Benefits of Yoga and How it Helps You to Help Yourself 1 Choosing the right style and getting started 2 Which style of yoga is right for me? 2 8 top tips for your first yoga class 5 How to start a personal yoga practice at home 8 Now let's get started! 11 5 tips to help you get back into yoga after a baby break 11 yoga for backache: 3 poses for a strong & healthy back 14 Why should you practise yoga The Benefits of Yoga and How it Helps You to Help Yourself

Why should you practise yoga The Benefits of Yoga and How it Helps You to Help Yourself

The benefits of yoga are well known nowadays but we can’t talk about them often enough! I’m only focusing on a few of them in this post as, honestly, there are so many!

Here are my answers so some of the main questions about the benefits of yoga:

Why should I do yoga?

Really the question is why wouldn’t you practise yoga because the benefits are huge!

better posture can relieve back ache increased flexibility toning the body regulate blood pressure relaxation good for the heart and circulatory systems better balance and focus better bone health (prevent osteoporosis) increased immunity can help with anxiety and depression promotes better sleep happiness!

These are just a few of them!

Will yoga help me to relax?

Relaxation is one of the main benefits of yoga. So much that it deserves its own headline in this post!

In yoga we learn how to breathe deeply, we are coordinating breath and movement and teaching the body and the mind how to relax. The movements can be very slow or they can be dynamic but what makes it yoga is the use of the breath!

By moving the body in certain ways we can also open up various energy channels in the body. We can learn how to use them to lift our mood, create energy and calm the nervous system, whatever, is required!

We can learn how to quieten the mind, and ultimately relax easier. This is easier for some people than others of course. Sometimes it takes a little bit more time, sometimes this can be instant!

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How often do I have to do yoga to see the benefits?

You will notice the benefits after the first yoga class! Yoga is a very personal experience and the more you practise the more you will benefit from it!

Going to a class once a week is great, twice a week even better and three times a week is fantastic! Ultimately it will help you to develop your own home practice so you can do yoga whenever you want to!

What else will I learn in a yoga class

This depends very much on your teacher of course. Some might only teach yoga , the physical part of yoga. Some might incorporate breathing exercises, some might teach yoga philosophy and mindfulness. Chances are that they teach all of this without you even noticing!

Ultimately the aim of a yoga class is to teach you how to teach yourself. It’s personal and it’s all about experiencing it and practising!

It’s giving you tools that you can use whenever you need them. Understanding and listening to your body and responding accordingly. You’ll be able to experience the benefits that brought you to yoga in the first place and hopefully even a few more that you weren’t even thinking of!!

Choosing the right style and getting started Which style of yoga is right for me?

I’m getting asked a lot of questions about different styles of yoga so I thought I write a little bit about the different types of classes that are usually available in yoga studios.

I have to say that I am not a big fan of categorising yoga as to me “yoga is yoga” and only the approach to asana, the physical, practice (which is only one of the eight limbs of yoga) is different.

On the other hand, however, if you are a beginner you will most likely start with asana before anything else so it’s good to know what to expect!! So hopefully the below will help you to find out which style of yoga class is right for you. I have tried most of the classes below so am speaking from experience – with the exception of Kundalini Yoga and Jivamukti for which I needed a little bit a help from Google…

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Ashtanga Yoga

What is it: Made popular by Patthabi Jois, another student of Sri T Krishnamacharya. 6 fixed sequences – usually the primary sequence is practiced in regular yoga classes. Very demanding and physically challenging yoga practice.

Suits you if: you like a fixed routine, you want a challenging and athletic yoga practice

Bikram Yoga

What is it: invented by in the early 1970s, 90 minute classes that consist of 26 postures and two breathing exercises, practiced in 40 degrees heat and high humidity.

Suits you if: like heat (!), are not afraid to sweat a lot, like a fixed routine and a very challenging yoga practice. You can read more about my experience of here.

Hatha Yoga

What is it: hatha can be translated as “forceful” of ha = sun and tha=moon which refers to the balancing of

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two energies. is actually the physical part of yoga so the styles below are actually subcategories of Hatha Yoga but when Hatha Yoga is used to describe a class it’s usually a gentle, basic and meditative style.

Suits you if: you are a complete beginner, you want a gentle and relaxing yoga practice, you don’t want a fixed routine but learn a variety of yoga postures

Iyengar Yoga what is it: based on the teachings of BKS Iyengar, a student of Sri T Krishnamacharya, who is often considered to be the father of . is very precise, based on correct alignment and considered to be challenging yet very safe practice. A lot of props like blocks, bricks, belts, blankets etc are usually used to make poses accessible.

Suits you if: you like a detailed practice, you have specific postural problems or back conditions that you want to work on, you like working with props, you want a style of yoga that is accessible to all levels and body types.

Jivamukti Yoga

What is it: holistic yoga practice that includes a vinyasa style practice, chanting, meditation and yogic teachings

Suits you if: you want to learn more about yoga philosophy, spiritual practice and yoga in general. Suitable for all levels and anyone with an open mind!

Kundalini Yoga

What is it: introduced to the west by Yogi Bhajan, combination of pranayma, meditation, mantra and asana practice. The focus is on the awakening of kundalini energy

Suits you if: you are looking for a spiritual practice that includes all aspects of yoga

Restorative Yoga

What is it: very gently and passive style of yoga which involves lots of props like bolsters and blankets.

Suits you if: you want to destress and relax your mind and tensed muscles

Sivananda Yoga

What is it: very specific style of teaching after Swami Sivananda, standard routine of and breathing

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exercises but not as physically demanding as Ashtanga or Bikram Yoga. Based on 5 principles of asana, (breathing exercise), relaxation, proper diet (vegetarian) and positive thoughts

Suits you if: you like routine, you want a more gentle yoga practice, you are open to the spiritual side of yoga

Scaravelli Yoga

What is it: inspired by the teachings of Vanda Scaravelli, gentle but actually really demanding style of yoga at the same time that uses gravity and sophisticated knowledge of anatomy to release tension in the muscles around the spine.

Suits you if: you are interested in anatomy and a detailed practice, you have back problems such as scoliosis or other conditions.

Vinyasa Flow Yoga

What is it: quite fast paced type of class where movement is synchronised with the breath. Challenging and athletic but includes a variety of yoga postures and no fixed routine.

Suits you if: you are looking for a fast paced fitness type class. There is usually not much time for detail so it’s better suited to people who are in very good health and are already familiar with the basic yoga postures.

Yin Yoga

What is it: inspired by Chinese Taoist Yoga teachings. Postures are held between 2 and 5 minutes – sometimes up to 20 minutes. Slow and meditative, challenging for both the body and the mind – especially if you struggle with patience!

Suits you if: you are anxious, stressed and in need of a really good stretch! Great for anyone who does competitive sports or other “Yang” like activities to get your system back into balance.

I would say the above are probably the main type of classes that are available in the UK. Do let me know if I missed anything out and I will add it on the list!

8 top tips for your first yoga class

So you’ve finally decided you want to take up yoga, get in shape and bring a little bit of calmness into your life. You’ve decided on which style you want to practice and you’ve researched local yoga classes.

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Going to your first yoga class can be a little bit intimidating so I’ve put together 8 top tips for getting yourself fully prepared!

1. Find out what to bring

If your class is at a yoga studio they will probably have all the equipment that you need. If it’s at the local church hall and an independent teacher organises it then they might not have all the equipment for everyone. They might ask you to bring mats and maybe even yoga belts, blocks and bricks so it’s better to find out before.

2. Don’t get too hung up on the clothes

All you need is something comfortable. Just bear in mind that you will do poses like downward dog which means a hoodie or a loose t-shirt are not a good idea. If you don’t believe me then do a test run in these clothes – you will see what I mean. H&M, Fabletics and even Tesco all have great workout clothes but you will find even more online.

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3. Don’t wear socks

Unless you’ve got extremely cold feet in which case you can get yourself some ToeSocks, you don’t need socks in a yoga class. They are a hindrance in standing poses and sun salutations so be prepared to show everyone your lovely feet! (I’m just kidding of course – nobody will care about your feet, but you might so do get a pedicure if you are worried)

4. Don’t eat two hours before the class

This is the official line but for me this is impractical and actually impossible. It’s absolutely fine to have snacks before – just don’t have a heavy meal within two hours as you will probably feel it coming back up at some stage!

5. Don’t be late

As a yoga teacher I can say that there is nothing worse than having someone interrupting your class once you’ve started. Especially in the first 10 minutes which is usually about relaxation, turning inwards and focusing on your breathing. So if you want to get off to a good start with your teacher try to be on time.

6. Sit close to the teacher

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Your first impulse might be to hide somewhere in a corner and make sure that the teacher doesn’t see you but trust me this won’t do you any favours. Make sure that your mat is somewhere close to the teacher so he or she can help you. Unless you practice Bikram Yoga where beginners are supposed to be at the back so they can watch the “better” students (the teacher doesn’t demonstrate the poses in Bikram) make sure you sit right at the front.

7. Talk to the teacher

Let them know that you’ve never practiced yoga before so they can make sure they give you lots of attention and can help you with the poses. Tell him or her about any injuries and ask them about the class structure. It’s always good to know what to expect from a class i.e. I always start with a breathing exercise and relaxation, then do some standing work, floor work and end with 5-10 minutes of Savasana or final relaxation.

8. Turn off your phone

I don’t think I need to elaborate on this one…

And of course enjoy and relax

You only get to experience your first yoga class once so make the most of it! Just be open, take it all in and enjoy all the wonderful benefits that come with it. You’ll see you will probably be coming back for your second class very soon!

How to start a personal yoga practice at home

Do you find it difficult to go to a yoga class every week? Or maybe you find that one or two yoga classes are simply not enough? Well, luckily there is a completely free way to practice yoga… all you really need is yourself and maybe a . This post is there to help you get started with a personal yoga practice at home.

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Why should you start to practice yoga at home

Not everyone has the luxury of time and money to attend a group yoga class 3 times a week. Especially if you have kids chances are, that there is very little time to go anywhere you really like and even the shopping trip that you previously enjoyed has been reduced to online shopping or “click on collect”!

I want to talk about the importance of a home yoga practice in this post. Going to a group class is great and it’s a great experience to practice with a room full of people. Nothing can beat this energy.

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Private classes are great when you want to work on something specific – a specific condition or maybe a challenging pose like headstands. Or if you simply want to start yoga but want to the guidance and full attention from a teacher.

Your personal home practice can offer something that you will not be able experience in a group yoga class or even a private class. It’s 100% personal, it’s completely tailored to you and it’s yours! You are your best yoga teacher because all you need to do is listen to your own body which only you can do!

Tips for starting your yoga practice at home

Find a time to practice everyday: the biggest excuse is of course “I don’t have the time to…”! Well if you really want to you will make time for yoga! Have it on your to do list for the day. Set your self an alarm. Set yourself a fixed time when you want to practice. Whatever works for you. Just 10 minutes a day are a lot better than nothing at all!

Have your yoga mat rolled out: I do this and it works for me. I have my yoga mat rolled out in my bedroom (to the annoyance of my husband) and whenever I have 5 minutes here or there I do a little bit of yoga!

Accept that there are not perfect conditions for your practice: Read this post if you have kids you will understand what I mean. I’ve chosen the picture above on purpose! If you are waiting for the perfect time to start yoga then you might wait for a long time…

Create a nice ambiance: I have to admit that I don’t do this enough but it really helps to make your practice enjoyable and special. Clear the room from clutter (note to self), light a candle and an aroma lamp with lavender oil or anything else you enjoy!

Get some yoga videos you enjoy: If your excuse is that you don’t know where to get started then have a look on YouTube! There are millions of yoga videos! You can try my 20 minute beginner’s practice or check out Yoga with Adrienne or Kino Yoga if you like Ashtanga Yoga.

Take a few private lessons: If you’re a complete beginner and you’re not confident following YouTube videos because you’re not sure if you are doing things right then take a few private yoga lessons with a teacher in your area! Just 5 or 6 lessons will help you get started with a home practice.

Do what you enjoy and then what you don’t enjoy: Once you get started do lots of poses that you enjoy and that you know really well. Once your practice is more established you can start doing things that are more challenging for you and I would also encourage you to do the things that you don’t enjoy so much. Yoga is all about balance and you want to create a balanced practice that takes you further rather than just do what’s easy.

Listen to your body: Your body is your best teacher. It will always tell you what you need! I can’t say this often enough as it’s so so important. Have a look at my post Why don’t we trust our bodies to understand

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why.

I really hope that you find this list useful and if you do make sure to share it on Facebook or Twitter! Let me know in the comments if you already practise yoga at home or what’s holding you back if you don’t.

Now let's get started! 5 tips to help you get back into yoga after a baby break

Getting back into yoga or any other kind of exercise can be really difficult if you’ve taken a break. If you are a new mum your body is still recovering from child birth and anyone who has children will confirm that this can take quite a while and certainly more than 6-8 weeks after birth, which is when you have your post-natal check up in the UK.

If you have been practicing yoga for a while, it’s quite likely that you will have done some pregnancy yoga, so of course having a baby doesn’t necessarily mean that you will have stopped your practice completely. In reality you will probably have stopped any yoga practice, however, once the baby was born and especially if it’s not your first one and you have other kids to look after. You will be exhausted and probably the last thing on your mind will be to go to an exercise class – not only because you’re sleep deprived but also because the thought of a regular yoga class after a long break will be daunting!

The following are simple things you can do before you go to a regular yoga class which might be a while if you’re exclusively breast-feeding or if you have more than one child to look after. The abdominal muscles

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will be the main muscles that will have suffered during pregnancy as they usually in two. Make sure that your GP checks that the gap between the abdominal muscles is not more than one or two fingers wide so you’re OK to start gentle exercise!

1. Pay attention to how you push the pram

This is a really easy one and an activity that you do all the time so it’s good to get it right! Place the thumbs on top of the handle instead of around it – this makes you automatically stand up straighter and not leaning too much onto the pram and using it as a walking aid (yes I know, you wish that you were the one sleeping happily in it). It also helps to roll the shoulders back instead of forward. Try to focus on gently drawing the navel back to the spine and not sticking out your bottom.

2. Do 15 minutes of yoga every day…and if you can’t then do 10 minutes! It’s still better than nothing! Go easy on yourself and don’t attempt headstands or strong back bends straight away. Breathing exercises are great (find out more about why they can be useful for mums here) Anything that works the core, like pretty much all standing poses, is great but also the following:

Practice Bridge Pose*

Lie on your back with your knees bent and peel the spine slowly off the floor and back down. This is lovely for the back and holding it for a while at the top will help to build up core strength.

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Practice poses on all fours*

Start with simple cat/dog stretches, which you will have done in pregnancy yoga and then move on to exercises like lifting one arm and the opposite leg. Always make sure you focus on drawing the navel to the spine. These are simple poses which can be done even with the kids around!

Practice sun salutations*

Sun Salutations are great to build up stamina and they work your whole body. There are lots of different variations so you can start with an easy version (like this one) with your knees bent instead of chaturanga when you’re lowering yourself to the floor and a gentle cobra instead of upward dog etc. You will find that you will get stronger really quickly in which case you can do the more challenging versions e.g. jumping back which your kids will love! My little ones laugh hystarically when I do that!

3. Attend a couple of post-natal Pilates classes if you can

Even if you normally wouldn’t do Pilates and prefer yoga (like me), Pilates will be very useful as it really focuses on core strength which is what you’re missing after having had a baby. There are lots of short videos on YouTube on post-natal Pilates and only picking two or three exercises will be enough in the beginning.

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4. Don’t wait for the perfect moment to do your yoga practice

… because it won’t come!

5. Go easy on yourself

It took nine months to carry the baby, it will take at least nine months (usually more) to get your body back to it’s pre-pregnancy form! You have little people to look after which is a huge responsibility so make sure you take care of yourself – they need you to be happy, calm and healthy!!

*if you’re not sure what you’re doing then please ask a qualified yoga teacher.

yoga for backache: 3 poses for a strong & healthy back

The main reason I started going to yoga classes about 10 years ago was that I was suffering from back pain!

I had tried physiotherapy, saw chiropractors and osteopaths regularly but all of those treatments were getting quite expensive and also I knew that they wouldn’t actually be able to “fix me” but just temporarily relieve me from those backaches.

My back problems are due to a scoliosis is my lower back and all sorts of postural misalignment that comes with that. I realised that I had to take responsibility for my back and be a little bit more proactive. I was in my early twenties so knew that it would only get worse if I didn’t do anything about it!

Our backs are so important and unfortunately are often the most neglected and abused parts of our bodies. Bad posture, hunching the shoulders while sitting at a desk, carrying heavy things (or little people) one sided can all contribute to back problems so it’s important to keep our backs strong and healthy! Yoga for backache can really help with that.

Below are three yoga poses which I find very beneficial for my back and which can be done even if you are a complete beginner.

Downward Dog – Adho Mukha Svanasana

This is one of the most important yoga poses and you won’t come across many yoga classes where you won’t be in this posture at least once!

Starting from all four, pressing through your hands and feet and then slowly extend your legs and lift your hips up towards the ceiling. If you are doing this pose to look after your back then don’t worry about

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straightening your legs (unless you’re very flexible). Work on extending through the spine without arching in the lower back which is often a problem for people who are very flexible in their lower backs.

Side Plank – Vasisthasana

This is usually one of the most dreaded poses in a yoga class… because it’s really hard! It’s very important to strengthen the sides of the body as much as the front and back and this pose does it all! There has been a lot of research about how side plank can be particularly beneficial for people suffering from scoliosis so if you are interested in this topic then do read this article in Yoga International .

Below are two versions of plank pose. The first one is a lot easier so if you are just starting out and feel you don’t have the arm or core strength yet then try this one.

The second one is much harder. Try to stack one foot on top of the other like I’m doing in the picture but if you find it hard to balance like that you can place the top foot in front of the other one instead.

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Side Plank – Beginners Version

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Side Plank – Intermediate Version

Bridge Pose – Setu Bandha

I used to find this pose incredibly boring but it’s one of the best poses for my back. I now enjoy it so much and love experimenting with it that I practice it every day! Here is one approach which you can try:

Rather than simply pushing your hips up try to do roll up the spine as slowly as possible. I start by pressing through the feet and tilting the pelvis which lengthens the lower back. Take the hips only a few centimetres off the ground, then pause and let the rest of the spine settle on the ground. Inhale and on the exhale lift a little bit higher and pause again. Continue with that until your hips are in line with the rest of the body.

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I hope you found this useful and let me know what you like to do to keep your back strong and healthy!

Head over to my YouTube channel for short yoga practice videos, tutorials and lots of fun with the kids!

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