YOGA
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A regular yoga practice builds strength and flexibility in the body; focus and concentration in the mind; and peace and harmony in the soul. Healthy people, whether flexible or inflexible, as well as those recovering from illness or injury are welcome. You will be encouraged to develop at your own pace from wherever you are right now.
FEATURE STORY, PATRIOT-NEWS
Yoga brings body and mind together
By Carolyn Kimmel
Stephanie Kleinfelter gets assistance with a pose from Susan Charles during a yoga class at the Family Wellness Center
Lorrie Delp has curvature of the spine and suffered from incapacitating migraines — until she started taking yoga classes six years ago. Now the Lower Paxton Township resident can’t remember the last time she had a migraine.
“If I feel even a twinge of one coming in, I’ll go stand on my head for a couple of minutes or do some stretching exercises,” said Delp, 47. “As much as I love yoga for strength-building, flexibility and calming, the most exciting thing for me is no more headaches.”
Stephanie Kleinfelter, an attorney in Lemoyne, lays down her stressful day at the foot of her yoga mat.
“I can come in here so stressed, but by the time I leave, I’m in a much calmer place,” said Kleinfelter, 47, of Susquehanna Township, who refers to her weekly class at the Yoga Studio at the Family Wellness Center in Lower Paxton Township as her “peace and balance” time. “Your mind has to be so focused on positions and holding them that you just let go of everything else. I can’t be thinking about who is fighting who or how a case will turn out.”
Though she initially sought out yoga to ease pain left over from a broken ankle, she says she has become more flexible and toned from the past year spent in yoga.
Yoga, which originated more than 5,000 years ago in India, is a system of physical movements designed to recharge the body and mind through breathing techniques combined with physical postures, called asanas, and relaxation.
Proponents say yoga can increase circulation, tone muscles, calm stress, boost the immune system, promote flexibility and anti-aging, and reduce the effects of asthma, arthritis, chronic fatigue, headaches and even diabetes.
“When you bring the mind and body together in any exercise endeavor, you will get better results,” said Susan Charles, 62, a former marketing executive turned yoga instructor who credits yoga with helping her heal from a running injury seven years ago.
Beginners can become overwhelmed by the different styles of yoga, ranging from gentle relaxation to vigorous cardiovascular workout, and names such as Kundalini, Ashtanga or Iyengar.
“Rather than focusing on the names or styles, I encourage people to get out there and try different classes to see what they like best,” said Charles, who teaches at the Yoga Studio at the Family Wellness Center and is also a clinical exercise specialist and certified personal trainer. “Even instructors vary within the same style, so you have to find out what’s comfortable for you.”
Lower Paxton Township resident Susan Gephart, 57, who has practiced yoga for more than 15 years, describes the spiritual part as a heightened awareness. “I think I appreciate the surrounding beauty of nature more, and I think I’m more sensitive to people,” she said. Some of that awareness comes during the quiet time at the end of class.
“I don’t even use the word meditation, and I don’t chant during yoga because I don’t like to force anything on anybody,” Charles said. “I really make it Western in my terminology because I know people shy away from anything that hints of Eastern religion. It’s learning to harness that mental chatter and focus your mind on yourself instead of what happened in the office today,” Charles said.
Bob Masoero, 56, of Swatara Township, finds yoga to be a good way to separate from his workday as an engineer at Three Mile Island. “It’s part of whole lifestyle improvement that my wife and I intentionally began a year and a half ago,” he said. “I also work out and I eat healthy.”
Understanding yoga and calming the 1st class jitters,
Body and Mind Staff, Patriot News
Photo by Sean Simmer, Patriot News
Adrien Monuteaux in camel pose at a Family Wellness Center Yoga Class
Types of yoga
There are more than 20 types of yoga, which might make finding the one that’s right for you a challenge. Yoga instructors recommend trying several different types — usually yoga studios offer a one-time class fee — before signing up for a regular regimen.
There aren’t any official licensing requirements for yoga teachers in the United States; however the Yoga Alliance is an organization that creates minimum educational standards for yoga teacher training programs.
Here are some of the more popular types:
- Hatha is the yoga of physical well-being, designed to balance body, mind and spirit. Popular in America as a source of exercise and stress management, many yoga styles spring from Hatha.
- Ashtanga (or Astanga) is a physically challenging yoga to build strength, flexibility and stamina using a set series of poses always performed in the same order. Ashtanga is an athletic yoga practice and not for beginners.
- Power yoga is the American interpretation of ashtanga yoga, taken one step further. Many of the poses resemble basic calisthenics — push-ups and hand stands, toe touches and side bends — but each move flows into the next without pause, making it an intense aerobic workout.
- Iyengar promotes strength, flexibility, endurance and balance by integrating poses that require precise body alignment and are held longer. Props such as cushions, straps, blankets and blocks are used.
- Kripalu focuses on learning basic postures and holding them for an extended time while developing concentration and inner awareness.
- Kundalini stresses movement and breath over postures, with the purpose of awakening the energy at the base of the spine and drawing it upward. A typical class includes chanting, meditation and breathing exercises.
- Bikram is a set series of 26 yoga poses done in 95-degree heat for a comprehensive workout for muscular strength and endurance, cardiovascular flexibility and weight loss.
- Hot yoga is similar to Bikram but without the same precise sequence of poses.
SOURCES: The Yoga Studio at the Family Wellness Center, Yoga Movement online magazine
Calming 1st class jitters
Part of the yoga experience is feeling peaceful and relaxed, but that might be hard if you’re coming to yoga class for the first time and feeling a little intimidated. Here are some helpful things to know for your first class:
- Your yoga mat: A yoga mat is an item you should own, not borrow. They are available in stores as well as online. Before you use a new mat, wash it in cold water — otherwise it will still be slippery.
- Eating before class: It is best to come to class on an empty stomach. Wait at least two hours after a full meal before practicing. You can take a glass of juice or a piece of fruit up to an hour beforehand. After class, be sure to drink plenty of water or herbal tea.
- What to wear: Wear loose, light and comfortable clothing. Before starting class you will need to remove your wristwatch, belt or any jewelry that might interfere with your movements. Yoga is practiced with bare feet.
- Health considerations: Let your instructor know if you have any specific health conditions, such as high blood pressure, back problems, recent surgery, pregnancy, etc. If you feel strong discomfort during the class, stop what you’re doing and rest.
SOURCE: Yoga instructor Susan Charles