Member of the British Wheel of Yoga     Frequently Asked Questions 1) What is Feel Good Yoga? 2) Do I have to be a vegetarian to practice Yoga? 3) Will Yoga help me lose weight and which style is best? 4) What is the difference between Yoga and normal exercise and stretching? 5) What is the best way to get started, especially if I'm out of shape? 6) Can Yoga control high blood pressure? 7) Who Can Practice Yoga? 8) There are so many styles of Yoga out there, how do I know which style is most beneficial to me? 9) What is Om? 10) How many times a week should I practice Yoga and for how long? 11) What is Feel Good Yoga for new mums? 12) How soon can I begin? 13) What if my baby sleeps through or cries in the class? 14) What should I wear? What do I need to bring? 15) How large are the classes? 16) How long can I attend for? 17) How much will it cost me?   1) What is Feel Good Yoga? Feel Good Yoga is more than just a way of keeping fit mind and body. It uses the Ujjai (victorious) breath from Astanga and is aiming to gently improve strength, flexibility, co-ordination, balance, breathing and deep relaxation skills. It works on improving the functioning of the respiratory, circulatory, digestive and hormonal system, bringing emotional stability and clarity of the mind and helps dealing with stressful situations. Combine yoga with a healthy diet and you will soon notice a change in the way you look and feel. 2)Do I have to be a vegetarian to practice Yoga? No. Although the traditional Yoga diet is vegetarian, you don't have to be a vegetarian to practice Yoga 3) Will Yoga help me lose weight and which style is best? Yoga can make you look and feel better, regardless of your weight. That said, Yoga can help you slim down in a couple of ways. First, the exercises will help you burn calories. In addition, they'll help tone your muscles and improve of your posture. Yoga is also about healthy living, which includes a healthy diet. That doesn't mean you have to become a vegetarian, just that you should be conscious of the foods you eat, sticking with natural, fresh fruits and vegetables, grains, etc. as much as possible while limiting your intake of junk food and foods high in fat, like red meat. Any of the basic hatha styles will help. The important thing is to practice daily (or at least 4-5 days a week). If possible, try and find a teacher. Books, videos and website can be a great help, but nothing beats a yoga session with an instructor. 4) What is the difference between Yoga, normal exercise and stretching ? Traditional exercise is goal oriented: How many push ups can I do? Can I touch my toes? I'm going to do 10 more crunches today than I did yesterday. Yoga, by contrast, is a process. The idea is to focus your awareness on what you are doing and how you feel as you perform the postures. In exercise, you fail if you miss your goal. In Yoga, you succeed by trying. There's also a difference on the physical level. Weight training, for example, makes you stronger by breaking down and rebuilding muscle tissue. It's this breaking down and rebuilding that results in the bulky muscle look. Yoga increases strength by toning the muscles. 5) What's the best way to get started, especially if I'm out of shape? Find a teacher. One-on-one interaction with a teacher is invaluable experience. However, books and videos have their place, too. Remember, there is a Yoga level for everyone, regardless of physical condition 6) Can Yoga control high blood pressure? Sometimes. Studies have shown that certain Yoga practices can help some patients control their high blood pressure. In general, Yoga promotes health, a sense of calm and relaxation. In addition, it teaches you to be aware of your body and to listen to the signals it sends – all of which can be very useful. Specific techniques that may be helpful controlling high blood pressure include diaphragmatic or belly breathing, which has been shown to reduce stress and induce relaxation, and a pranayama (controlled breathing) technique called Nadi Shodhana, or alternate nostril breathing, which also helps reduce stress and induce relaxation. Moreover, there have been a number of studies that show meditation can be a great help in controlling high blood pressure. Certain Yoga postures should be avoided, however, if you have high blood pressure, including the shoulderstand, headstand and downward dog. There are also a number of postures that you should approach with caution and not hold for extended periods of time (more than a few breaths). These include Warrior I and II, Mountain, Triangle, Half Moon, Tree, Standing Squat and Symbol of Yoga. 7) Who Can Practice Yoga? Yoga is suitable for most adults of any age or physical condition. Because of the non-strenuous nature of our approach to exercise, even those with physical limitations can find a beneficial routine of Yoga. Yoga offers special techniques for those with physical limitations due to age, illness, injury, substance abuse recovery, obesity, or inactivity. Certain postures are not recommended for women during menstruation, for pregnant women, or for nursing mothers. Regular practice of breathing and meditation, however, is encouraged. Speak to your teacher for more suggestions. Children may safely practice yoga, meditation and simple breathing exercises as long as the breath is never held. These techniques can greatly help children learn to relax, concentrate, and reduce impulsiveness. Children trained in these techniques are better able to manage emotional upsets and cope with stressful events. There is no doubt that Yoga postures (asanas) and breathing techniques affect the physical body. The asanas and breathing techniques provide a deep massage and strong compression of the parts of the body where endocrine glands are located. Many Yoga stretches seem to target the nerves in the legs, arms, neck, and spine 8) There are so many styles of Yoga out there, how do I know which style is most beneficial to me? Although there are many styles of yoga, the differences are usually about emphasis, such as focusing on strict alignment of the body, coordination of breath and movement, holding the postures or the flow from one posture to another. All of the styles share a common lineage. In fact, the founders of three major styles - Astanga, Iyengar and Viniyoga, were all students of Krishnamacharya, a famous teacher at the Yoga Institute at the Mysore Palace in India. Two other styles, Integral and Sivananda, were created by disciples of the famous guru Sivananda. No style is better than another; it's simply a matter of personal preference. More important than any style is the student-teacher relationship. • Ananda   Ananda Yoga is a classical style of Hatha yoga that uses asana and pranayama to awaken experience and begin to control the subtle energies within oneself, especially the energies of the chakras. Its object is to use those energies to harmonize body, mind and emotions and above all to attune oneself with higher levels of awareness. One unique feature of this system is the use of silent affirmations while in the asanas as a means of working more directly and consciously with the subtle energies to achieve this attuning. Ananda Yoga is a relatively gentle, inward experience and not an athletic or aerobic practice. • Ashtanga   For those who want a serious workout, Ashtanga may be the perfect yoga. Developed by K. Pattabhi Jois, Ashtanga is physically demanding. Participants move through a series of flows, jumping from one posture to another to build strength, flexibility and stamina. However, it is suitable for everyone as postures can be performed in easier variations. Beginners or anyone who's been taking a leisurely approach to fitness will find this style quite a challenge. The so-called Power Yoga is based on Ashtanga. • Bikram   Bikram Choudhury's yoga is hot, hot and hot, so be prepared to sweat, sweat and sweat. In class the thermostat cranks up high and students perform a series of 26 asanas designed to "scientifically" warm and stretch muscles, ligaments and tendons. • Iyengar   Ever think standing was just a matter of keeping your body on top of your legs? It's hard to appreciate how involved a simple thing like just standing can be, how much concentration and how many subtle movements and adjustments it takes, until you take an Iyengar yoga class. Of course, the point is that you're not just standing. You're doing Tadasana (Mountain pose) and in yoga in the style of B.K.S. Iyengar, Tadasana is an active pose. B.K.S. Iyengar is one of the best-known yoga teachers and the creator of one of the most popular styles of yoga in the world. His style of yoga is noted for great attention to detail and the precise alignment of postures, as well as the use of props such as blocks and belts. • Sivananda   Sivananda is one of the world's largest schools of yoga. Developed by Vishnu-devananda and named for his teacher, Sivananda yoga follows a set structure that includes pranayama, classic asanas, and relaxation. Vishnu-devananda wrote one of the contemporary yoga classics, The Complete Illustrated Book of Yoga. First published in 1960, the book is still one of the best introductions to yoga available. 9) What is Om? Om, also spelled "Aum," is a sacred Hindu sound symbolizing the Absolute. It often is used as a mantra during meditation. Although often pronounced as if it rhymed with "home," it is also pronounced "ah-oo-mm." 10) How many times a week should I practice Yoga and for how long? Most schools teach a practice session that lasts 60-90 minutes. If you can do that everyday – great. If not, try and do that much a few days a week, including a class or two and fill in with shorter sessions on days when you don't have as much time. Any Yoga is better than no Yoga and 20 to 30 minutes a day is better than 90 minutes once a week. 11) What is Feel Good Yoga for new mums? The postnatal period is a very special time for mothers and babies. Feel Good Yoga for new mums is a programme, specially designed to provide a warmly supportive environment in which to enjoy getting to know your baby, aid postnatal recovery and learning to relax in each others presence over the postnatal year and beyond 12) How soon can I begin? Depending on your birth, we suggest 6 weeks after an unassisted natural birth and 8 – 12 weeks for a caesarean delivery. It is very important that you attend when you feel physically capable. 13) What if my baby sleeps through or cries in the class? Sometimes the class is quiet and sometimes there is crying. Sometimes the babies are full of chuckles and sometimes they want to snuggle and feed. Sometimes the mums are tired and sometimes they're full of beans. But there are always appropriate practices for each pair. It is important to attend to your baby's needs whether that is – breastfeeding, changing or cuddling them. Part of the experience is to learn to relax around your baby’s upsets so all crying is a welcome opportunity for mums to practice “letting go". 14) What should I wear? What do I need to bring? Wear comfortable and loose fitting clothes. It is also a good idea to bring a baby blanket or bunny rug to make your space comfortable and familiar for you and your baby. Mats are provided. 15) How large are the classes? The classes have an attendance of 10–12 mums with their babies. 16) How long can I attend for? The classes are suitable for babies from the age of 2 months to the stage of active crawling. You can repeat the 6 week course as many times as you wish. Within six months of having your baby you may wish to join any of the Feel Good Yoga classes in the area – a lot more dynamic sessions, based on Ashtanga yoga. For more information please use the menu on the left. 17) How much will it cost me? Classes are held once a week and a 6-week course costs £42. Please print the health questionnaire, fill it in and return it together with a cheque payable to Feel Good Yoga prior to attending the course.