Now that were retired from our day jobs, my husband and I have time to pursue other activities. And we do. But since he is an outgoing people-person and I am a classic introvert, I often pass on activities I know he wishes we would do together. Perhaps as an apology for that, I decided to join him when he embarked on a 30-day yoga challenge to kick off the new year.

The challenge comes into our home courtesy of an instructor Ill call Jan. Available via YouTube for free, it is paid for, like many online offerings, with advertising. Since Day 1, my husband and I have been meeting in our living room on our mats and in comfortable clothes every day at 3 p.m. Each days practice lasts 20-25 minutes, which can feel very long or very short, depending on what Jan talks us into trying to do on our mats.

By Day 3, the exercise was humbling for me, a former dancer who used to be almost as flexible as Jan. (Note: Used to be.) I felt nostalgic for the young woman I once was, who used to fold herself in half without a thought for what it would be like to lose that gift, whose muscles were toned and fluid at the same time, who moved with a grace born of a thousand hours at the barre. She is no more. Instead, my senior-citizen body labored mightily to reach a certain spot, to hold a simple pose, all the while being protective of my new titanium hip. (Translation: Its been a while.)

The weird thing is that I noticed I did not feel the frustration I would normally have felt at my self-perceived deficiencies. That was because of Jan. Her sweet acceptance of my limited state, even though she couldnt actually see me and doesnt know me, granted me a measure of self-acceptance that felt unfamiliar to me. I am always my worst critic. This level of acceptance was new.

The muscle memory of all that stretching began to feel welcome. By Day 6, I looked forward to our time together on the mat. An onlooker would have seen two older folks peering at a laptop, lumbering about on their mats, pretzeling themselves into unlikely shapes, concentrating on breathing deeply and audibly, sometimes losing their balance, sometimes laughing aloud. But each day my husband and I eased ourselves into an agreed-upon no-judgment zone, asking our best of our bodies and no more, being content with whatever stretch or pose we could manage, treating ourselves with kindness. Jans calming voice and clear instruction created a balanced and forgiving atmosphere.

In the stillness at the end of our session on Day 8, a line from Mary Olivers poem Wild Geese flitted into my mind, about letting the soft animal of your body/ love what it loves. Having just finished writing a book about growing older, Id been focused on the trials of aging. My soft body has been through a lot of wear and tear, pregnancy, childbirth, menopause, surgeries, loss, grief, debility and diminishment. I had forgotten about loving it and letting it love. Now a whoosh of gratitude flooded me, that this durable old body could still move at all, could still learn, could still love, could still be lovable. (Long-forgotten parts of me ache. But also, long-forgotten parts of me sing.)

Then, on Day 12, this happened: a glimmer of peace at the edge of my brain. Pressing my palms together, I felt a presence. I could see my whole self as God sees me. Strangely and unexpectedly, I felt Gods love. I have learned about Gods love all my life, but now I feel it in my guts, in my limbs, in my follicles. A parents love. An incarnational love. (Am I being dramatic? Yes. I basked in this love.) I felt light. I felt renewed. For a fleeting moment, I felt pure peace.

Then I exhaled.

Mystical? Maybe. Im fine with it. If there is one thing we Catholics know how to be comfortable with, it is mystery.

I understand that yoga can be a controversial practice. About 10 years ago, I wrote a column about a school district in southern California where Christian parents were up in arms about their kids doing twice-a-week yoga exercises in P.E. class. The parents accused the school of Hindu indoctrination, opted their kids out of the program and threatened legal action. In reality, the teachers reported a little more focus in the classroom and a little less disruption on the playground.

To be fair, the ancient discipline of yoga does anchor its roots in Hinduism. It can be part of ones religious practice, aiming to integrate mind, body and spirit and bring one closer to ones beliefs. But for many of us older people, it is a slow and steady use of long-neglected muscles in a way that helps us pay attention to our bodies and our minds, to the way they can work together for our health and well-being. Halfway through our month of yoga, on Day 15, I dont know anything about Jans religious faith. I have not learned anything about Hinduism in these past weeks. I dont even know what school of yoga Jan follows. I am still a practicing Catholic, practice being the fruit of all faith, even though I have focused on my breathing and relaxed my grateful body into my mat. I may have said Namaste instead of Amen, but the sense of silent prayerfulness in my soul is the same.

On Day 18 or maybe 19, as I was folded (sort of) into a pose, breathing deeply into every corner of my abdomen, I felt surrounded by the idea of breath as life. I thought of God breathing life into Adams nostrils, of the resurrected Jesus passing through a closed door and breathing on his disciples, of the Holy Spirit, descending as a rush of wind on the frightened followers in the upper room. I even thought of the last breath going out of a dear friend who had died from cancer that week and of her new way of breathing with God. I wished her well.

I write this on Day 27 of our challenge. The end is in sight. Weve been disciplined about showing up every day, but my husband and I are traveling to different places next month. He will visit his mom for her birthday; I will visit family, including our granddaughter who will soon be joined by a new baby sister. Well be 1,275 miles apart. We wont be meeting downstairs at 3 p.m. for a while. We will miss Jans gentle direction and encouragement and humor. We may get in a few stretches on our own. But I will carry our moments of shared peace in my heart, so thankful to have done this small thing together. I will picture the times over the last month that Ive glanced at my husband, standing so amazingly upright on one leg and exhaling through his mouth, and I will love the soft animal of his body even more. I will hold onto this holy reconnection to Gods unconditional love. Gods grace knows no denomination.

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How yoga helped me find God and peace with my aging body - America: The Jesuit Review

People with chronic lower back pain who start practicing yoga may see their symptoms improve, even if they mostly practice from the comfort of home.

In a small study, researchers offered 10 women with chronic lower back pain a series of eight yoga classes over four weeks. While the first session was in person, the rest were all offered online.

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Scientists also measured muscle activity in the spine which is often reduced or absent in people with chronic back pain and found this increased significantly by the end of the study.

Taken together, these findings suggest that yoga may help improve muscle function and reduce pain perception in people with low back pain. It was interesting to show the role that yoga might play in the management of chronic back pain, study coauthor Alessandro de Sire, MD, of the Magna Graecia University of Catanzaro in Italy, said in astatement.

Because all of the people with back pain in the study did the same yoga routines, its hard to say whether this type of exercise might be more or less effective for relieving symptoms than other types of interventions.

Another drawback of the study is that participants were ages 40 and younger and excluded if they had any medical issues known to cause back pain. This makes it hard to say whether or not yoga might have similar benefits for older adults or for individuals with conditions like stenosis or arthritis that can cause back pain.

However, there are many benefits of practicing yoga and focusing on breathing during poses, saysLauren Elson, MD, an instructor of physical medicine and rehabilitation at Harvard Medical School and director of dance medicine at Spaulding Rehabilitation at Mass General Brigham.

Many of the controlled breathing techniques and yoga helped to stimulate the parasympathetic nervous system, says Dr. Elson, who wasnt involved in the new study. Besides causing muscle relaxation, this causes a relaxation response in the body.

This can reduce pain levels, decrease anxiety, and improve overall feelings of well-being, Elson adds. Depending on the yoga pose, the core may be strengthened or the muscles may be activated or stretched, which can help improve flexibility and mobility.

People with back pain who experience discomfort with certain movements may need to avoid yoga poses that force them to move in these ways, Elson notes. For example, some people may need to avoid poses that require bending forward or sitting on the floor if this exacerbates back pain. But many people with back pain should still be able to practice yoga as long as they steer clear of poses that trigger their pain.

If you can breathe, you can do yoga, Elson says. That being said, if someone has a preexisting condition, they would likely benefit from guidance from a physical therapist who is well-versed in the different types of yoga, or a yoga teacher who understands their specific diagnosis.

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Practicing Yoga at Home Could Cut Lower Back Pain in Half - Everyday Health

While yoga is not a cure-all, there is no shortage of science-backed benefits of the practice.

Yoga is frequently studied for its potential to relieve chronic low back pain, an often difficult-to-treat condition that in 2020 affected 619 million people globally.

Now, an Italian research team specializing in rehabilitative medicine has furthered our understanding of yogas positive impact on low back pain.

The researchers evaluated the effects of a 4-week yoga program on the flexion-relaxation phenomenon, a biomarker of chronic low back pain limiting paraspinal muscle activity or range of motion.

They recruited 10 females ages 1840 with nonspecific chronic low back pain (NCLBP) and 11 females without. Both groups participated in a structured 8-session yoga program; the first session was conducted in a clinic, and the remaining sessions were offered via telehealth. The 30-minute sessions included a sequence of nearly 30 yoga postures (asanas), breathwork, and other mindfulness practices.

The findings, published February 21 in theJournal of Orthopaedic Research, show a significant reduction in pain intensity in the back pain group. Yoga also benefitted neuromuscular response during spinal flexion in both groups, thus improving participants flexion-relaxation ratio.

Due to the small number of participants and short study duration, the researchers note that further studies are needed to determine any longterm effects of yoga on low back pain.

Relieving back pain still remains a challenge, [and] asanas can become an addition to the range of possibilities in managing this disorder, Dr. Alessandro de Sire, associate professor of physical and rehabilitative medicine at the University of Catanzaro Magna Graecia and physician at University Hospital Renato Dulbecco in Italy, told Healthline.

The study builds on existing evidence supporting the benefits of yoga for low back pain relief.

Researchers observed a reduction in pain intensity after 4 weeks using a 10-point visual analog scale (6.8 average pain at the start of the study, 3.3 after the yoga sessions).

Yoga also improved participants flexionrelaxation phenomenon (5.12 at the start of the study, 9.49 after the sessions), which was measured with electromyography during maximum voluntary flexion (rounding) of the spine.

Given the short-term nature of the study, researchers used a Prophet evaluation to predict positive flexion-relaxation trends for an additional month after the intervention. The evaluation forecasts that tele-yoga asana could continue to positively affect pain intensity and spinal mobility.

The yoga postures included in the study varied, but many involved some type of hip flexion (forward bend) with a neutral spine.

I appreciate that this study explored the ways that asana can relax muscles, and it echoes what yoga traditionally tells us, which is that forward bending poses are generally calming and relaxing, Jivana Heyman, a yoga therapist in Santa Barbara, CA, founder of Accessible Yoga and author of Yoga Revolution, told Healthline.

Hip flexion can be very beneficial for people with low back pain because it can increase range of motion without overly engaging the lower back. My sense is that people with chronic low back pain hold additional tension in that area as a protective mechanism, and asana can help to release some of that tension, Heyman said.

There are countless studies about yoga, but they dont always disclose which poses were used to achieve the desired outcome.

Rather than study a particular style of yoga (i.e., Hatha or Vinyasa), the researchers included a regimen of nearly 30 postures to demonstrate how yoga works to relieve low back pain more clearly.

De Sire said each pose in the sequence was held for five breaths (around 1 minute each) for a total of 30 minutes per session.

Asanas can commonly be difficult and misleading to assimilate; providing the reader with specific postures might guarantee scientific reproducibility, but above all greater dissemination of the practice with scientific evidence, de Sire explained.

Heyman said he appreciated the inclusion of the poses in the study.

Often doctors refer patients with low back pain to yoga, and the patients are left to figure out what practices or classes are appropriate for them, he said. They could easily end up in a yoga class that is too physically intense, which could cause more injury or simply leave them feeling that yoga is not for them.

The following yoga poses for low back pain were included in the study:

The studys model predicts the positive results of yoga for back pain could be maintained long-term, de Sire explained, but larger, more rigorous studies are needed to determine this effect.

Still, Heyman said that yoga can be a helpful intervention for finding relief from low back pain.

This study adds to the growing literature that supports yoga as a viable treatment for low back pain, which is a major cause of disability and lost work in the U.S. and around the world, he said.

I have found that my students with low back pain gain even more benefit from the yoga practices that help regulate their nervous systems and reduce tension and stress. So building a well-rounded yoga practice that focuses not just on asana but on stress reduction and nervous system regulation could offer even greater benefit to people with low back pain, he added.

If you live with low back pain and are interested in trying yoga, its a good idea to do some research to find appropriate classes and qualified instructors.

If youre looking to start yoga and you have low back pain, Id recommend that you look for yoga therapists (C-IAYT) or classes with titles such as Accessible Yoga, Adaptive Yoga, and Gentle Yoga, Heyman shared, adding that chair yoga can also be a great place for beginners.

Be careful about jumping into classes with titles like All Levels or flow classes where there are quick movements, he noted.

Heyman said the most important component of any yoga class is clarity of instruction and the teachers ability to individualize the practice to meet the practitioners needs.

Talk to the teacher before class starts to let them know about your condition so they can adapt the practices for you, he said, emphasizing yoga props as a helpful tool for finding comfortable variations within poses.

People with low back pain tend to be very aware of what movements feel safe, and its important to support them in exploring these poses in a safe and accessible way, Heyman said.

A new study helps further our understanding of the benefits of yoga for low back pain relief.

The 4-week, 8-session telehealth yoga program significantly reduced low back pain among subjects with the condition. Yoga postures involving hip flexion appear to improve the flexion-relaxation phenomenon, a biomarker of low back pain.

Larger studies are needed to determine the long-term effects of yoga on low back pain relief.

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Low Back Pain? These Yoga Poses May Offer Some Relief - Healthline

Milfred and Hands highlight last week's discussion at the Edgewater Hotel about the future of State Street. Prominent landscape architect Ed Freer and Madison Mayor Satya Rhodes-Conway offer their visions as the city's plans to test the concept of a true pedestrian mall on the bottom half of State Street this summer. Buses no longer roll down and crowd the three blocks closest to the UW-Madison campus. So the possibilities are ripe for a grand promenade and urban park similar to Pearl Street in Boulder, Colorado. Milfred and Hands play clips from and react to the Edgewater forum, including Freer's playful suggestion for yoga in the middle of the street.

A top urban planner and Madison's mayor talk about the future of the city's most famous corridor

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Yoga in the middle of State Street? That's just one idea for a pedestrian mall in the heart of Madison this summer - Madison.com

Self-care is not only a vibe, but its necessary.

With many people tapping into what it means to engage in self-care, the concept has manifested itself in many forms. One of the ways people have historically engaged in self-care is through yoga. And WalkGood Yard provides spaces for yoga enthusiasts of all levels.

LA List, the foundation of WalkGood began when Etienne Maurice, his sister Ivy Maurice, and his cousin, Marley Ralph, a yoga instructor organized a march at the height of the social unrest centered around the death of George Floyd. Soon after the march, Etienne began hosting wellness events around the greater Los Angeles area, and the wellness nonprofit WalkGood LA was born.

During its inception, Etienne would host weekly yoga sessions at a local park on Sundays. The events would attract around 450 people, with a primary goal of offering safe spaces for BIPOC individuals who have been impacted by racism. Four years and many wellness events and activations later, Etienne has opened the WalkGood Yard as a safe and communal space for all who enter.

WalkGood Yard, located near Etiennes childhood home and L.A. Memorial Park, is where WalkGood LA began. For him, this location has a sense of home, but its also special because of its rich history for Black homeowners and business owners. Being in the area is a reclamation of that rich heritage.

Jamaican heritage.

As the son of actress Sheryl Lee Ralph; the studio also has pictures of him and his family across the walls.

It reminds me of home, and for me, home is Los Angeles by the way of Jamaica, Etienne said.

Interested patrons are encouraged to become members to consistently enjoy the wellness options WalkGood Yard offers. People can explore three membership tiers, but the studio will offer the You Good Black mens healing circle before opening.

With the range of options and intentional location, people are excited to tap in with WalkGood Yard. Yoga participant Eira Schwyzer experienced the studio soon after the grand opening and is already locked in.

I believe that this is what we need to be investing in, Schwyzer stated per LA List. Now I feel like I can go to a place that is for people like me, Afro-Indigenous Latino people, who need something to be able to go to, connect with our community, and focus on our mental and physical well-being. This is a place where we can elevate our community and inspire people to do the same.

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Sheryl Lee Ralph's 2 Children, Etienne And Ivy Maurice, Open Wellness Studio Alongside Their Cousin Marley Ralph ... - Yahoo Finance

Check out our fave hot yoga classes in LondonTOM & FRANZISKA WERNER - Getty Images

When it comes to yoga, there are so many different types (from vinyasa flows to a soothing yin class). But our favourite, especially on the days we want a real challenge? Hot yoga.

But, err, what exactly is hot yoga? And where are the best hot yoga classes to try in London?

We asked expert instructor Penelope Oldfield, Head of Yoga and Pilates at Virgin Active, for the 411 and give a shoutout to our fave tried and tested classes. Namaste!

Much like the name suggests, it's a type of yoga practice that takes place in a heated environment (typically ranging from 32 to 40c) "The exact temperature can vary depending on the specific type of hot yoga class and the preferences of the instructor or studio," explains Oldfield.

The addition of heat is said to "enhance flexibility in the muscles and joints, boost circulation, and promote detoxification through perspiration. Because the heat warms up the muscles, it allows participants to enhance their flexibility, by going deeper into their poses" says Oldfield. She also believes hot yoga helps to "detoxify the body by draining out toxins and impurities via the skin". Because the heat increases your heart rate, it may also help to improve your cardiovascular health and endurance.

It can help on the mental front, too. "Hot yoga helps achieve mental clarity and concentration, requiring participants to concentrate on their breath and movements in the heat. This facilitates a sense of awareness and provides a means of relieving stress." When done consistently, Oldfield adds, it has "the potential to enhance total physical strength, balance, flexibility, and mental well-being, making it a well-rounded exercise choice".

Bikram is a specific style of hot yoga, says Oldfield, and the most known one at that. "It was created by Bikram Choudhury in the early 1970s and comprises of 26 postures," she notes. "Bikram Yoga is frequently done in a standardised fashion, with each class following a set schedule."

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Something that lets the body breathe, baby! "Choose breathable, sweat-wicking textiles to effectively control sweat and keep you dry," advises Oldfield. "Lightweight, breathable clothing, such as shorts or vest tops, allow for maximum ventilation and flexibility during the practice. It's best to pack a change of clothes too, for the trip to and from the studio."

Sadly not, explains Oldfield. "Some people should exercise with care or avoid it entirely," she says. "Pregnant women should typically avoid hot yoga because the increase in body temperature and heart rate may cause complications.

"It is also advisable that individuals with cardiovascular concerns or respiratory problems should see their doctor before doing hot yoga."

This friendly and affordable studio in the heart of Soho doesn't just offer one type of hot yoga, it has seven to choose from: hot dharma, hot vinyasa flow, hot yin yoga, hot yang yin, hot rocket yoga, hot power flow and last but not least... hot power to restore.

Our tester went along to a hot vinyasa flow class and found the teacher was both supportive and clear in their instructions, offering multiple adaptions for each pose too. Okay, so the facility isn't super glossy or high-end (it's inside a leisure centre) but that's why it's so affordable. Plus, there's still lockers, toilets, showers and anything else you might need.

If you work in central London and want an affordable class after office hours, or even on your lunch break, then MoreYoga certainly comes with our seal of approval.

MoreYoga Soho costs 39 a month for unlimited classes, or you can book a one-off class via ClassPass. There is also a MoreYoga studio in Victoria.

Despite being set just a stone's throw away from Oxford Street, Virgin Active in Mayfair is surprisingly spacious our tester remarked that the site feels like a TARDIS. She also noted that the gym has a wide array of classes including reformer Pilates and boxing, but that hot yoga proved to be one of the most popular (and for good reason).

Her hot yoga class was led by Simon Avis, who she found to be both supportive and knowledgeable. Overall, she says, Virgin Active Mayfair provided not only a challenging physical workout but also a relaxing and revitalising experience. She also praised Simon's "excellent music selection and the overall atmosphere" created within his class.

Elsewhere on site, you can expect top-notch facilities such as a fully equipped gym floor, swimming pool, steam room and jacuzzi perfect for unwinding in post-workout.

A membership to Virgin Active in Mayfair (including classes) costs 189 p/m.

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Looking for hot yoga in London? Here's our favourite tried and tested classes - Yahoo Lifestyle Australia

When workers found themselves trapped in a tunnel for more than 12 days, their ordeal highlighted not just a physical struggle but a profound psychological battle. The incident, involving significant physical and psychological stress due to confinement in a dark, closed space, has drawn attention to the resilience and ingenuity of those caught in the grip of an unforeseen disaster. Among the trapped, senior foremen Sabah Ahmed and Gabbar Singh emerged as leaders, orchestrating makeshift solutions to pressing sanitation issues and keeping morale high amidst growing anxiety.

As days turned into nights with no sign of rescue, the trapped workers' mental and physical health began to deteriorate. Muscle weakness and anxiety were rampant, driven by the uncertainty of their situation and the emotional toll of separation from their families. In an effort to combat these challenges, the group turned to yoga and short walks within the confined space. These activities, though limited in their ability to provide relief, were crucial in maintaining a semblance of normalcy and physical activity. The lack of proper sanitation facilities posed a significant hurdle, initially resolved by using designated pits as temporary toilets, a solution devised by Ahmed and Singh. This stopgap arrangement, while primitive, underscored the human capacity to adapt and overcome in the face of adversity.

The mental health implications of prolonged confinement have been well-documented, with parallels drawn to the experiences of individuals during the COVID-19 pandemic. The increase in indoor time and concerns over indoor air quality, as noted in a study from ScienceDirect, have brought to light the potential for developing Sick Building Syndrome (SBS). The trapped workers' experiences mirror these findings, with the psychological strain of their confinement accentuated by the lack of access to the outside world and the constant worry for their wellbeing by their families.

Amidst the darkness, the leadership of foremen Ahmed and Singh shone brightly. Their quick thinking in establishing sanitation protocols and encouraging group activities like yoga showcased an innovative approach to crisis management. These efforts not only addressed immediate physical needs but also provided a crucial psychological lifeline for the workers, fostering a sense of community and purpose. This incident underscores the importance of leadership and ingenuity in navigating the challenges posed by extreme conditions, highlighting the human spirit's resilience.

The ordeal faced by the workers trapped in the tunnel serves as a stark reminder of the unpredictable nature of disasters and the profound impact they can have on mental and physical health. While their remarkable survival story is a testament to human resilience and adaptability, it also raises important questions about workplace safety, emergency preparedness, and the long-term psychological support needed for those who endure such traumatic events. As the world reflects on this incident, it becomes clear that the strength of the human spirit, coupled with leadership and innovation, can overcome even the most daunting of challenges.

Originally posted here:
Trapped for Over 12 Days: Workers Turn to Yoga, Battle Psychological Stress in Tunnel Ordeal - BNN Breaking

A couple of years ago you could take a quick glance around any yoga studio and pretty much everyone would be clad in leggings. And while the humble

Maybe this is a reflection of the gentler, more intuitive approach to fitness we've adopted, or simply because since the lockdown loungewear boom we've come to appreciate true comfort. But one thing's for sure: for whatever reason, form-fitting isn't for everybody and that's where Sweaty Betty's Gaia collection comes in.

Based around softer silhouettes, silken, breezy fabrics and flattering yet functional details, the Gaia collection consists of yoga pants, a vest, a long-sleeved top, a low-impact bra, two jumpsuits and, surprisingly, a yoga dress.

Made from incredibly soft (and 85% recycled) fabric, each piece in the range is lightweight, sweat-wicking, super comfortable and designed for both low-impact workouts and lounging (our kinda clothing).

Plus, if you're a Sweaty Betty Insider, this week you can get 25% off everything, including the new Gaia collection. Sign up for free here.

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

And if this all looks a little familiar, you won't be surprised to learn that the Gaia collection is an evolution of the Gary range. Updates include softer, smoother fabric, more comfortable cuts and a flattering, higher, wider waist on the pants.

So why the name change? In case you weren't aware, Gaia is the Greek goddess of earth and ancestral mother of all life (no biggie), and Sweaty Betty is nothing if not a big believer in girl power. Plus the brand envisions yogis, Pilates fans and rest day queens alike feeling more grounded while wearing pieces from the collection, hence the earth connection.

Read on for the lowdown on each piece from the refreshed range and remember, if you sign up as a Sweaty Betty Insider, you can get 25% off this week.

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

Formerly the Gary Pants, the Gaia Yoga Pants are pretty much the same as their predecessor, just with a high-waisted spin to help you feel supported and held in as you move. They pair beautifully with the longline Gaia Yoga Bra for a relaxed yet chic silhouette.

We predict these will be the most popular piece from the collection a loose, flowing fit with supreme softness, support and comfort to boot? Yes, please.

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

Comfort is key when it comes to low-impact sports bras. Save your compressive styles for running or HIIT and indulge in this super-soft yoga bra. Whether you plan on wearing it on the mat or the sofa it offers gentle support, even for bigger busts, and is designed with complete freedom of movement in mind.

But it doesn't just perform, with a flattering V-neck, sculpting seamlines and removable pads to help you feel your best while you bring the heat (and bring it on, because this baby's sweat-wicking).

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

This yoga jumpsuit makes unwanted midriff exposing a thing of the past hallelujah. Pike, invert and Downward Dog to your heart's content, because the full coverage plus elasticated waist this cute one-piece offers means you'll never be hastily tucking your vest into your leggings again.

Lightweight, sweat-wicking and stretchy, this gives brilliant freedom of movement and instills such confidence that it's truly a joy to wear and as such is our new go-to for reformer Pilates. Fancy more coverage? It's also available with long sleeves.

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

Every fitness wardrobe needs a great yoga tank something you can turn to when you need stretch, comfort and confidence. Enter the Gaia Yoga Vest. With a fitted hem to help the top stay put as you move it won't distract while you linger in Downward Dog, plus is made from the same flexible, sweat-wicking material as the rest of the range and features a racerback so there's nothing to impede your movement.

We've found this pairs gorgeously with high-waisted leggings, sitting just over the top of the waistband, or if you wear it with the Gaia Yoga Pants the two hems meet perfectly in the middle for a streamlined fit.

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

Maybe your studio of choice is a little draughty, or perhaps you're a restorative yoga fan and love to feel cosy as you hold those poses. Either way, this long-sleeve tee is a no-brainer.

Luxuriously soft and stretchy, it has the same fitted waistband as the yoga vest above, so stays put while still offering a relaxed fit.

We were surprised that this turned out to be one of our favourite pieces from the Gaia collection. The waistband is so deep that you can drape material over the top for a laid-back look we love, and being a home yoga fan (and refusing to turn the heating on), this is ideal, even for for fast-paced flows as it wicks away sweat effectively.

25% OFF FOR INSIDERS

25% OFF FOR INSIDERS

A dress? For yoga? Yeah, we were confused too. It appears looking past the name is key to understanding this piece, because we don't know about you, but we're not about to bust out a deep lunge in this thing. But a long summer walk, or running errands? Sure.

We can see the appeal as a comfy, chuck-on dress when you can't decide what to wear, and being breathable and sweat-wicking it would suit casual summer wear as well as light, non-legs-akimbo workouts. We're planning on pairing it with cycling shorts to make a cute tennis dress come the warmer months.

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Sweaty Betty Gaia Review UK 2024 - Women's Health UK

Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation.

Yoga is an ancient practice that may have originated in India. It involves movement, meditation, and breathing techniques to promote mental and physical well-being.

There are several types of yoga and many disciplines within the practice.

This article explores the history, philosophy, health and wellness benefits, and various branches of yoga.

Yoga is an ancient practice that involves physical poses, concentration, and deep breathing.

A regular yoga practice can promote endurance, strength, calmness, flexibility, and well-being.

Yoga is now a popular form of exercise around the world. According to a 2017 national survey, one in seven adults in the United States practiced yoga in the past 12 months.

The first mention of the word yoga appears in Rig Veda, a collection of ancient texts. Yoga comes from the Sanskrit word yuj, which means union or to join.

Yoga can be traced back to northern India over 5,000 years ago.

Indian monks spread their knowledge of yoga in the West during the late 1890s. Modern yoga teachings became widely popular in Western countries by the 1970s.

The overall philosophy of yoga is about connecting the mind, body, and spirit.

There are six branches of yoga. Each branch represents a different focus and set of characteristics.

The six branches are:

The word chakra means spinning wheel.

Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to yogic teachers, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects.

When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion.

Asanas are the many physical poses in Hatha yoga. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra.

There are seven major chakras, each with its own focus:

Modern yoga focuses on exercise, strength, agility, and breathing. It can help boost physical and mental well-being.

There are many styles of yoga. A person should choose a style based on their goals and fitness level.

Types and styles of yoga include:

This type of yoga practice uses ancient yoga teachings. However, it became popular during the 1970s.

Ashtanga applies the same poses and sequences that rapidly link every movement to breath.

People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.

This is a generic term for any type of yoga that teaches physical poses. Hatha classes usually serve as a gentle introduction to the basic poses of yoga.

This type of yoga practice focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, straps, chairs, and bolsters.

This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu yoga learns to find their own level of practice by looking inward.

The classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and final relaxation.

Kundalini yoga is a system of meditation that aims to release pent-up energy.

A Kundalini yoga class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation that aim to create a specific outcome.

In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.

This system uses a five point philosophy as its foundation.

This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle.

People practicing Sivananda use 12 basic asanas, which they precede with Sun Salutations and follow with Savasana.

Viniyoga focuses on form over function, breath and adaptation, repetition and holding, and the art and science of sequencing.

Yin yoga places its focus on holding passive poses for long periods of time. This style of yoga targets deep tissues, ligaments, joints, bones, and fascia.

Prenatal yoga uses poses that practitioners have created with pregnant people in mind. This yoga style can help people get back into shape after giving birth, and support health during pregnancy.

This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose.

According to a 2012 survey, 94% of adults who practice yoga do so for wellness reasons.

Yoga has many physical and mental benefits, including:

It is advisable to consult a medical professional, if possible, before starting a yoga practice.

Many types of yoga are relatively mild and therefore safe for people when a well-trained instructor is guiding the practice.

It is rare to incur a serious injury when doing yoga. The most common injuries among people practicing yoga are sprains and strains.

However, people may wish to consider a few risk factors before starting a yoga practice.

A person who is pregnant or has an ongoing medical condition, such as bone loss, glaucoma, or sciatica, should consult a healthcare professional, if possible, before taking up yoga.

Some people may need to modify or avoid some yoga poses that could be risky given their specific condition.

Beginners should avoid advanced poses and difficult techniques, such as Headstand, Lotus Pose, and forceful breathing.

When managing a condition, people should not replace conventional medical care with yoga or postpone seeing a healthcare professional about pain or any other medical problem.

Yoga is an ancient practice that has changed over time.

Modern yoga focuses on poses designed to stimulate inner peace and physical energy. Ancient yoga did not place as much emphasis on fitness. Instead, it revolved around cultivating mental focus and expanding spiritual energy.

There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical agility.

People with certain health conditions, such as sciatica, should approach yoga slowly and with caution.

Yoga can help support a balanced, active lifestyle.

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Yoga: Methods, types, philosophy, and risks - Medical News Today

Welcome Beginners!

When youre brand new to yoga, it can feel intimidating and be difficult to know exactly where and how to get started. Our Yoga for Beginners guide was created specifically for youto give you all the tips, guidelines, and recommendations you will need to start a successful yoga practice. To ensure your success, we highly recommend you read this entire page before attempting any yoga.

Yoga is a vast collection of spiritual techniques and practices aimed at integrating mind, body, and spirit to achieve a state of enlightenment or oneness with the universe. What is normally thought of as yoga in the West is really Hatha Yoga, one of the many paths of yoga. The different paths of yoga emphasize different approaches and techniques but ultimately lead to the same goal of unification and enlightenment.

Hatha Yoga attains the union of mind-body-spirit through a practice of asanas (yoga postures), pranayama (yoga breathing), mudra (body gestures), and shatkarma (internal cleansing). These physical practices are used to purify the body and cultivate prana (life-force energy). Modern Hatha Yoga does not emphasize many of these esoteric practices and instead focuses more on the physical yoga postures.

Regardless of what your goals or intentions are for starting, just the yoga poses themselves is a fantastic form of mental and physical exercise.

If you have a medical condition or a recent injury, it can be challenging or dangerous to do certain types of yoga, specific poses, or breathing techniques. Usually, there are alternatives or modifications that can allow you to practice safely, and many common complaints have specific yoga therapy remedies. If you are recovering from an injury or are in poor health, we recommended consulting with a physician or other qualified health care professional before beginning yoga.

While you may feel some intensity in the belly of your muscles while in a yoga pose, you should never feel pain, especially in the joints. Asharpor intense pain is your bodys signal to tell you to stop, back off, and take it easy.

If you are out of shape or extremely inflexible, we recommend you begin with a gentle practice until you have built up the strength and flexibility for more challenging sequences. If you are a relatively fit and flexible person, you should be able to jump right into a regular hatha yoga class. Once you are familiar with the basic postures, you can explore a vinyasa or flow class. We recommend you avoid Ashtanga, Bikram, or hot yoga until you have built up some physical strength and endurance. It is always best to error on the side of caution and safety and approach yoga slowly and carefully.The best way to know if yoga is for you is to give it a try!

Yoga is typically performed in bare feet on a sticky yoga mat with optional yoga props. The yoga movements and poses require clothes that can stretch and move freely with your body. You can purchase clothing specifically designed for yoga practice, but you can probably put together a comfortable outfit from your existing wardrobe to get started.

Yoga classes may use additional props, the most common being straps, blocks, blankets, and bolsters. You dont need to purchase these right away as you can easily substitute these items with scarves or neckties, a stack of books, and pillows. If you take classes at a yoga studio, they will provide everything that you need.

We recommend that you start with a short and straightforward yoga session and slowly build up from there. Once you feel comfortable with a few basic beginner yoga postures, you can incorporate them into a sequence and continue to add more challenging poses. Make sure you learn and follow the essential components of a yoga practice: breathing, meditation, intention, asanas, and relaxation.

If you can practice yoga 3 or moretimes per week, you will see significant improvements in your flexibility, range of motion, strength, balance, inner peace, and overall well being. Ideally, we recommend shorter and more frequent sessions, 20-45 minutes long, and for a total of 3-4 hours spread over several days. Practicing yoga less than this amount will still be beneficial, but you will see smaller improvements over a longer period of time. Like most things, the more time you can dedicate towards it, the more benefits you will receive.

The benefits of yoga are almost endless! Practicing yoga helps build healthy virtues and good values, such as discipline, honesty, devotion, self-inquiry, mindfulness, and non-attachment. Yoga empowers you to make conscious choices toward living a more healthy and fulfilling life. Yoga also helps you:

Patience, commitment, repetition, and consistency are the keys to developing and progressing in the practice of yoga. After youve found a style, teacher, and yoga studio that works for you, try these tips:

Check out the below list of articles to further instruct and prepare you for getting started with yoga.

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Yoga for Beginners: A Complete Guide to get Started - Yoga Basics