Yoga Poses – Basic Yoga Equipment
By Tracy Renning

One of the many advantages to practicing Yoga is that it can be done by anyone of any age in just about any location. There’s no need for a lot of special equipment or accessories; especially for the beginner.

Many students find that as they continue to practice, there are a few items which enhance practice and make it even more enjoyable.

• What to wear

Yoga students find that it’s best to wear loose, comfortable clothing. Shoes are not necessary; in fact the tradition is to practice Yoga in bare feet. However, soft shoes or socks work very well; especially if you are doing your Yoga outside or in a cold room

• Nourishment

Doing poses with an empty stomach will result in the maximum benefit. The recommendation is to not eat for at least three hours previous to beginning the session. Sinuses should be free and, ideally, bowels should be empty.

Drinking a glass of warm water about a quarter of an hour before you begin will put your body in an ideal state of hydration. Because fluids slow down the cleansing effect, it is best to NOT drink any fluids during the Yoga session. If this is not possible, and you find you are thirsty during the exercises, you may take small amounts of water during the session.

• Equipment

There are a number of props, which can be used to help the Yoga student, especially the beginner, attain more advanced poses. Straps, pillows, mats and blankets are all available to enhance the Yoga experience.

• YOGA MAT

A Yoga mat can be extremely beneficial to use while doing your poses. While it is not necessary, many students find a mat to be essential because Yoga studios often have hard floors. A good mat, made with foam, keeps elbows and knees protected from bruising. Also, it makes a good barrier between your spine and the wood or concrete.

Another plus is helping you keep your balance during poses that require standing. It’s important to purchase a mat which offers good adherence to the floor; this will ensure you don’t slip.

• YOGA BOLSTERS

These are big “Yoga pillows” and they’re great for taking the pressure off your neck and back. Used behind the knees during bending poses, and between the knees when lying on your side, these are of great use to enable you to maintain more difficult poses. They are especially helpful for people who are limited in movement due to disability or injury.

• YOGA BLANKET

The detoxification benefits of Yoga are due to body heat. This energy heat is what cleanses the body. A Yoga blanket, used at the end of the session keeps the body at the temperature level necessary to ensure you receive the maximum heat benefit.

• YOGA STRAPS

Think of these as a type of arm extension. With the help of straps, even beginning students can attain more advanced postures. These assist with all types of poses, including twists, balancing, reclining and relaxing. Most of these are made from cotton or nylon.

None of the equipment noted above is necessary for practicing Yoga. Using any or all of these will allow students to attain postures properly by safely modifying the poses.

If you are new to Yoga, begin with a quality Yoga mat and check with your instructor to find out what will be used in the class. As you progress, you will become familiar with the use of these accessories and you can determine

• IN CLOSING

Your props and equipment are not essential for practice, but they can make your life easier and your practice more enjoyable. Unlike other activities, there is no need to go out and get special gear unless you want to. Yoga is for everyone!

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Yoga is a wonderful all-encompassing exercise for staying healthy. Yoga’s origins hail from ancient India enhancing both physical and mental well being. In the West, the most commonly practised branch of yoga is Hatha Yoga. This uses postures, breathing techniques, conscious relaxation and meditation. Within Hatha Yoga there are several styles, each with a different emphasis, so it is important to try them out and decide which suits you most. Here is a guide to some of the most popular styles of Hatha Yoga:

Hatha
If a class is described merely as “Hatha”, it is likely to include a number of techniques from across the various styles, but it will be good as an introduction for the beginner – and probably not too strenuous as a start.

Vinyasa
This is also a very general term for a yoga class. In yoga, a Vinyasa refers to a movement that is synchronized with the breath. Vinyasa-style yoga is based on a sequence of movements that are matched to the breath and is more active than the basic Hatha yoga described above.

Iyengar
This yoga is best for body alignment. In each pose there is a significant emphasis on the body position and ensuring that it is correct. The classes are slower and the poses are held for longer periods of time. Frequently props (blocks, straps etc.) are used to assist correct positioning. The attention to detail in each pose in this yoga, results in maximum benefit with minimum likelihood of any injury.

Ashtanga
As a very dynamic form of yoga, the movements are carried out fairly quickly and in a set order. This style is good for detoxifying, building strength and flexibility as well as increasing stamina. It will appeal to those who prefer intense and challenging exercise. Power yoga is derived from Ashtanga yoga. The only difference is that there is no set sequence.

Bikram / Hot yoga
Here yoga is practiced in a room where the temperature is set at 95 to 100 degrees F. The heat is to assist in loosening muscles and cause sweating in order to cleanse the body. There is a set sequence of 26 poses. Usually each is performed twice and held for a certain period of time. This is a challenging and forceful form of yoga. It is preferable for those who are already fit and who have few injuries.

Kundalini
The breath is the focus in this style of yoga. The purpose is to become aware of the effect of the breath on the posture. The movements are quick and repetitive and the class may involve chanting.

Sivananda
Here great emphasis is placed on the principles of exercise, healthy foods, correct breathing, relaxation and positive thinking and meditation.

Integral Yoga
Another general Hatha-type yoga, integral yoga makes use of poses, breathing techniques, chanting and meditation.

Viniyoga
This is a gentle-flowing, therapeutic yoga practice. It focuses on developing a style for each individual according to their needs. It aims to achieve flexibility, stability of joints, healing, strength and feelings of wellbeing. Often it is taught privately for therapeutic reasons.

There are a number of other styles of yoga. All involve the aspects mentioned above to varying degrees. Many also include a definite focus on the spiritual side of the art of yoga. You can choose your style according to your needs: perhaps it is for physical challenge, perhaps therapeutic, or for relaxation or maybe general well-being. Try a few different classes and find your preference. You can always switch to another style as your life progresses and needs change.

Bradley P. White has been a practicing pharmacist in Ohio for 13 years. He focuses his practice on healthy living and wellness. He educates people on how to correct nutritional deficiencies to avoid illness and disease. To get a copy of Bradley’s Free book How To Avoid A Lifetime Of Illness and Medications visit his site at http://www.supersizeyourhealth.com/blog/st/index1.html

Copyright BPW Solutions LLC 2009

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