Issue link: https://www.cominghomemag.com/i/1483107
What are the benefits of our Western adaptation of yoga? Here in North America, we generally emphasize the physical aspect of yoga (Asana) and incorporate the mental elements of yoga, like meditation (Dhyana) and breathwork (Pranayama), on a smaller scale. There are many benefits to the yoga you'll find offered in most local studios. Physically, yoga improves strength, flexibility, posture, and balance. Mentally, the meditation and breathwork can help reduce stress, maintain calmness, and promote relaxation. Our Western adaptation of yoga is also known to enhance sleep quality, offer protection from injuries, and boost cardiovascular health. How can people get the most out of their yoga classes? Learn about the philosophy, origin, and eight limbs of yoga. Understanding and honoring yoga's history and evolution will really deepen your practice. In addition to educating yourself, it's important to find a good 200-hour or 500-hour certified teacher who will work with you to meet your goals. Look for studios in your area and take a few classes until you find an instructor and environment you click with. I also recommend that, regardless of level or experience, everyone should take a beginner class or series regularly. These classes can give you a new perspective, help fine-tune basics, and remind you why you started yoga. What's your favorite part about your job? I love introducing my students to yoga and teaching people about its benefits. I recently had a student tell me she keeps coming back because yoga has reduced her stress, lowered her blood pressure, and increased her mobility. Hearing these "success" stories is beyond motivating and brings me so much joy. 4 5 6 Can you recommend some poses for yoga beginners? Of course! This is one of my favorite flows that isn't too physically demanding: • Lie down on your back and focus on your breath—inhale to three, and exhale to three. Repeat this several times to release tight places and escape the thinking brain. • Then, stretch out your legs and send your arms overhead for a full-body stretch. Bring one knee into your chest, keeping the other leg long. Place a hand on the bent knee's leg, roll its hip joint around, and cross the leg over the opposite side of the body for Supine Spinal Twist (Supta Matsyendrasana). Repeat on the other side. • Next, move into Table Top (Bharmanasana) with your hands and knees on the ground and your shoulders and hips aligned over them. Move through Cat-Cow (Chakravakasana)—dropping your belly, gazing up on the inhale, rounding your back, and looking back through your knees on the exhale. Take several rounds modifying in any way that feels good to wake up the spine. • While in Table Top, allow your toes to touch, spread your knees wide, push your hips back on top of your heels, and send your arms long in front for Child's Pose (Balasana). Rest your forehead on the floor or a block. Stay as long as you'd like. • When you're ready, come to a standing position at the top of your mat. Find Mountain Pose (Tadasana): arms down by your side, palms facing forward, crown of your head tall to the sky, rolling your shoulders up to your ears and down your back. Finally, settle into your feet, find length in the spine, and return to your focused, counting breath. 7 About Lisa Callander Lisa attended her first yoga class in 2009, looking for a way to stay flexible and fit. What she learned was so much more: a pathway to quiet her busy mind; a deepening of inner peace; and greater strength physically, mentally, and spiritually. As yoga became more central in maintaining her health and well-being, Lisa wanted to share this with others, and completed a training program in 2019. She is certified to teach Yoga Nidra, Meditation, Sequoia, Sequoia, and Pranayama, and is trained in Reiki Level 1. As a licensed independent social worker and chemical dependency counselor in her day job, Lisa incorporates the lessons she has learned from yoga in both her clinical and teaching roles. 13