Everything you’ve wanted to know about yoga (and more!)
Say the word “yoga” to anyone and you’re sure to get a reaction. I’ve heard everything from, “I can’t even touch my toes,” to “I’m not into that granola-eating-chanting-hippie-with-armpit-hair stuff,” to “Wow, can I take you on a date?”
There are plenty of opinions and mysteries surrounding the ancient practice of yoga, and I’m here to demystify them all. Whether you’re looking to mellow your mind, tone your physique, boost your energy, or just try something new—or all of the above!—you’ll find the answers to all of your questions here.
Pop culture portrays yogis as Gumbys with Madonna’s supertoned arms and hamstrings that never end. While eventually achieving these results isn’t entirely far-fetched, you certainly don’t need to have all of that to begin. Saying you’re not flexible enough to do yoga is like saying you’re too dirty to shower! Practicing yoga will increase your flexibility—in both your body and your mind. It takes patience, but by regularly doing a routine that caters to your target areas, even your tightest muscles will begin to relax. The key? Patience. Rome wasn’t built in a day, and your hands won’t fly past your knees to touch the ground in that amount of time, either. Start out slow, learn to breathe through discomfort, and you’ll become limber and flexible faster than you can say “Gumby.”
Call me crazy, but I love it when a big, athletic guy walks into my advanced class wanting to give it a go. I politely suggest an intro class, and he inevitably grunts something along the lines of “Bring it, yoga chick.” No problem! Within 20 minutes he’s lying exhausted in a puddle of his own sweat, begging for Child’s Pose.
If you’re looking for an awesome aerobic workout, you’re in the right place. Vinyasa flow yoga is specifically designed to build heat and keep your heart rate up throughout the class with a series of demanding standing poses, twists, and inversions. I’ve burned up to 400 calories during a 90-minute class! People constantly ask me if I do anything besides yoga to stay in shape. I take long walks, hike, and dabble in Pilates to complement my yoga practice. But I certainly don’t need to spend any extra hours in the gym. You’ll kiss the gym good-bye once you catch the yoga bug. It burns calories and fat, lengthens and tones your muscles, and—most importantly—it’s mentally engaging, stress busting, and flat-out fun.
Chanting is traditionally part of a yoga practice, but by no means is it required or even included in many classes. Chants are often made up of “mantras,” which are words or groups of words meant to aid in meditation and transformation. Some teachers will sing or chant at the beginning or end of class, or both. “Om,” which means, “the sound of the universe,” is voiced as a way to join all of the practitioners together. Usually “om” is chanted three times—the teacher begins and the class members join in.
It may feel silly at first, but chanting “om” is a great way to tune out the chatter in your head and focus your energy on something simple. Of course, you can always opt to just sit quietly instead. Yoga is not about judgment or competition and should never make you feel uncomfortable. Whether you jive to the chanting or not, remember that it’s just a small part of yoga practice that you can adapt to fit your own needs. Keep an open mind. Sometimes you’ll want just a physical workout, and sometimes a little “om” goes a long way.
“Namaste,” a commonly used salutation in India, roughly translates to “the divinity in me respects and bows to the divinity in you.” It takes the whole concept of, “I see you” from James Cameron’s blockbuster hit Avatar to an even deeper level. The joining of the hands in front of the heart is called “anjali mudra” and is meant to symbolize respect and union (the connection of the palms). This does not have anything to do with the hand position for prayer that you use in church. Rather, it is an Indian salutation that has survived for thousands of years. It does not disrespect religion by any means—it is a symbol of respect. Overall, it’s just a really beautiful way to greet or say good-bye to someone. On that note, namaste!
Yoga is a spiritual practice, but that should not be confused with religious practice. It is designed to connect the body, breath, spirit, and mind. Yoga has no formal creed or services to attend. It exists to unify our minds and bodies. Yoga originated in India, so it is often associated with the Hindu religion. You may see representations of deities such as Shiva, Hanuman, and Ganesha in some yoga studios, but they’re not there to be worshipped. They simply represent stories and lessons of the past and an energetic way of living. Ganesha, for example, is “the destroyer of obstacles.” Some teachers will mention him when they’re guiding students through challenging postures. Many studios will show no Indian influence at all.
Remember: Yoga is a practice, not worship. Whether you include a deeper spiritual aspect is up to you. The poses and sequences in this book have been designed to improve your shape, clear your mind, and give you the energy to be your best self ever!
In a word, no. But this is a huge debate within the yoga community. One of the rules in yoga is ahimsa (nonviolence). This can be interpreted in many ways and is often cited as a reason to not eat meat. The Hatha Yoga Pradipika, one of hatha yoga’s oldest texts, states in a passage describing proper yoga practice: “Food injurious to a yogi: bitter, sour, saltish, hot, . . . intoxicating liquors, fish, meat, . . . etc., should not be eaten.”
Let’s put it this way: Your yoga practice is going to feel pretty heavy if you scarf down a T-bone steak right before you hit the mat. There are definitely health benefits to eating a primarily vegetarian diet and staying away from processed foods. However, if you’re a meat lover, there’s no reason your diet should come into conflict with your yoga practice. There are more ways than ever to eat consciously—locally sourced, organic meats from grass-fed, humanely raised animals are available in most grocery stores. I love my diet of fresh vegetables, quinoa, fruits, and fish, with the occasional meat dish. I recommend fueling your body with a diet that’s as healthy and natural as possible, whether you eat meat or not.
Depending on your specific goals, there is a wide spectrum of answers to this one. My advice: Listen to your body. Yoga can be practiced safely every day. For total newbies who want to jump-start their practice, I recommend sessions of anywhere from 20 to 90 minutes long on 3 or 4 days a week. Stick to a routine in the beginning so you’ll become disciplined, and focus on a small group of postures so you can measure your results. Your yoga practice will constantly evolve—the goal shouldn’t be to “perfect” a posture and then move on. You’ll feel a great sense of accomplishment from simply being able to reach closer to your toes than ever before, as well as on the day you do your first headstand!
It’s important to look at your results in the grand scheme of things to keep from feeling disappointed. Everyone has bad days when they just can’t concentrate or don’t have as much energy as they’d like. Your progress will be evident over time, so don’t worry about what happens day-to-day. Set goals and then, like in any other sport, practice! Choose two or three postures and make them a regular focus. This consistency will help you better understand your body’s progress. To quote Pattabhi Jois, “Yoga is 99 percent practice, 1 percent theory. Practice, and all is coming.”
Absolutely! A regular yoga practice combined with a healthy diet is guaranteed to transform your body. Whether you want to lose 5, 10, 15 pounds—or even more—yoga is a fabulous way to burn calories, tone muscles, and create a lean, sexy shape. The best fat-blasting yoga styles are vinyasa and power flow, because they build a great amount of heat by focusing on strong holds and challenging postures aimed at burning calories. Not only that, the combination of stretching and strength building also creates that long, lean physique that yogis are famous for.
Of course, you can do all the yoga you want and not see a difference if you’re eating poorly. Chapter 4 has all the healthy eating tips you need to complement your work on the mat.
I lovingly refer to menstruation as the “ladies’ holiday.” This often-uncomfortable time of the month is your body’s way of cleaning house, and it should be treated with respect. The first few days of a period can be intense physically. But movement can offer relief from menstrual cramps, and many gentle yoga postures such as Legs Up the Wall also can help.
There are differing opinions on whether you should invert—be upside down—during your period. Many people claim the bloodflow will “get stuck” if you are upside down or that there are physical contraindications to inverting. The menstrual cycle is a sacred part of being a woman, and when something is trying to come out, it doesn’t make a whole lot of sense to flip around and make it flow upside down. I do recommend skipping inversions for the first few days and practicing short holds toward the end of menstruation. But nothing will “get stuck”, and if it feels good to kick your feet up, go for it!
As far as a full practice goes, it’s completely up to you based on how you feel. Let your body take its natural course and do a gentle practice if need be. Enjoy your holiday, relax, and have a piece of chocolate. You’ll be back to a full practice in just a day or two.
If I could bottle the amount of stress relief that yoga provides, it would sell faster than the Missoni collection did at Target! Yoga is an amazing physical workout that has the huge added benefit of stress relief.
A large part of this relief comes from simply breathing. Pranayama (breath control) is used in all postures. “Ujjayi breath” is performed by inhaling and exhaling through the nostrils with the mouth softly closed. This method of breathing is what allows you to focus when your mind starts to race or a posture becomes challenging. The combination of focusing on both the breath and the posture is the secret to yoga’s amazing ability to eliminate stress. It’s what helps to clear the chatter in your head and transport you to a calm and centered state of mind. Whether you practice in a class or in your own home, yoga creates a refuge where you can escape from the chaos of everyday life. It’s a physical and mental activity that reconnects you with yourself, as opposed to concentrating on what everyone else demands of you. And even if you don’t have time for a full practice, taking just 5 minutes to stop and breathe can have a dramatic effect on the rest of your day. Your pulse slows, your mind softens, and you’re ready to move forward stress free.
TRY THIS: Find a quiet, comfortable space where you can tune out the day and be by yourself. Sit cross-legged comfortably with your spine lifted straight and tall. Close your eyes. Inhale slowly for a count of 4. Hold your breath for 4, and then slowly exhale for a count of 4. Repeat this sequence for 1 to 5 minutes. Open your eyes. You’ll be amazed by how relaxed you feel. All it takes is 5 minutes a day to make a big difference!
Yoga is full of movement—deep twists, hops, transitions, and inversions. I recommend that you not eat or drink (much) for 2 hours before you practice so you can hit the mat on a relatively empty stomach. If you practice first thing in the morning and feel sick without any food, eat something light, like a protein bar or some almond butter on toast. Otherwise, stick to the 2-hour rule. Remember to drink plenty of water afterward and to wait for about an hour before you sit down for a full meal.
Cute yoga pants have become weekend wardrobe staples, but they do make a difference on the mat. Most dynamic styles of yoga require fitted clothes, since there’s lots of movement. You want something that will move with you and not get in your way. Look for tights or straight-leg yoga pants made with spandex. There are plenty of options for tops as well, many of them with built-in bras and support. A fitted T-shirt works well, too, if you’re not comfortable with baring much skin. Definitely avoid baggy shirts! They’ll fall over your face in poses like Downward Facing Dog and inversions.
For more restorative (or “yin”) practice, you can opt for soft, nonconstricting clothes that don’t need to be quite as fitted.
GREAT BRANDS TO CHECK OUT:
Lululemon: This Canadian company has taken the States by storm with its flattering bottoms and whimsical colors. Somehow, its yoga pants make everyone’s behind look amazing.
Hard Tail Forever: This California company’s line is carried by department stores and comes in every color and pattern imaginable.
Beyond Yoga: This company offers a more sophisticated line that concentrates on elegant shapes and fantastic fabrics.
Gap, Old Navy, and Target also offer yoga gear that’s affordable and super comfy.
Once you have your outfit, you’ll need to get a yoga mat, blocks, and a strap. (See “More Yoga Resources” for great Web sites that carry these, as well as “What You’ll Need”.)
TIP: The one thing you should never have with you during your practice: your phone. A ringing, vibrating, beeping, or blinking phone or laptop pulls you out of your focus and makes it impossible to practice fully. You will survive without your phone! I promise. Take the time to disconnect from your agenda—whether it’s for 15 minutes or even a full hour—and you will reap the benefits of reconnecting with yourself.
“Aim true” is my motto. For me, it means that I start each and every day with a clear intention to be true to who I am, who I want to continue to be, and what makes my heart beat strong! I love the expression “aim true” because it’s extremely personal and translates into something different for each person who uses it. Take a look through the principles I’ve outlined here, and think about how you can use them in your practice and your life. When we aim true, we will always hit our mark—and yoga helps us do just that.
Nothing says ahhhh like a beautifully executed yoga posture, also known as an asana (Sanskrit for “posture”). There is beauty in the postures themselves, not to mention the attractive physique that comes from a dedicated practice! Asanas also offer mental clarity and stress relief. No matter how cranky, tired, or sore you feel, I guarantee you’ll be refreshed and renewed after a yoga session. Connecting your breath with the poses is like an instant hit of relaxation, and the sequence of postures strengthens and detoxes your body. Asanas pack a double whammy of physical and mental power.
Professional and elite athletes often refer to “the zone.” It’s a state of mind in which their focus and their intentions are completely present in that moment. Whether they’re about to throw the perfect fastball or stride across the finish line in record time, athletes use the zone to hone and sharpen their training. In yoga, the zone is simply “intention.” At the beginning of every practice, take a moment to set your intention, whether it’s a specific goal (“I want to shake off the fight I just had with my boyfriend”) or a more universal ideal (“I want to cultivate a stronger body and attitude”). The cool thing about yoga is that it reminds us to set an intention every time we unroll our mats. An intention sharpens our ability to be mindful and aware. Talk about multitasking: Yoga helps you shape your body, relieve stress, and become a more compassionate person.
TRY THIS: Write down your intention every morning for an entire week. Make note of when you waiver from your intention throughout the day and do your best to keep it pumping strong regardless of the scenario. Remember how it felt to connect with your intention during your practice. Know that no matter how tough times get, you still have that in you somewhere and can tap into that reserve whenever you need it.
“I’m in charge of my own happiness, so you’re off the hook.” This is one of my favorite quotes from Abraham Hicks, and it makes me smile every time I see it. By nature, we often believe that happiness will come from something external—a higher-paying job, a wedding ring, or that dream car. We spend so much energy focusing on what we lack that we forget all the powerful stuff we already possess! Yoga reminds us about how much powerful potential we have within ourselves. We just need to remember it’s there and learn how to use it.
Maybe you’ve never done an arm balance or balanced upside down on your head. In fact, maybe you’ve never tried Downward Dog. But you’re here! You’ve opened this book and you kept reading it. See yourself doing the pose. Once you can see yourself doing it, imagine what it feels like. Start to practice the pose in your mind and then invite it into your reality. It might sound like a joke, but manifesting is powerful stuff. (Anyone who’s ever read Rhonda Byrne’s The Secret will know exactly what I’m talking about!) Slowly, your body begins to change. Now you’re practicing a half headstand without breaking a sweat. Next thing you know, you’re balancing against a wall and then effortlessly floating into a headstand in the middle of the room. I’m serious! This is manifestation. Claim what you want, and you’ll have it.
TRY THIS: Keep a yoga journal. Pick two or three “challenge poses” that inspire and maybe even scare you. Figure out what makes you fearful (e.g., “I’m worried about hurting my shoulder” or “I’m afraid of falling”) and write that down. Record what works, what doesn’t, and take a look back at your progress once you nail the pose. Remember that mistakes can teach us so much, and a good sense of humor goes a long way! Enjoy the journey. (Note: If you do have an injury, speak to your doctor or physical therapist about whether you should do certain poses, or if they should be modified to suit your needs.)
Gratitude is woven throughout yoga. Teachers consistently remind their students to be thankful—for being able to come to practice and to twist and turn their bodies. Yoga nurtures flexibility along with strength, allowing us to do simple things like touching our toes or opening our chests into a backbend—things that many people cannot do. These movements feel good physically, but they also make us feel good about our physical abilities.
This practice of gratitude makes us truly understand how to respect others, too. It can start simply: Look flight attendants in the eye and thank them genuinely for their help. It might just make their day after dealing with a bunch of grumpy passengers! Tell your significant other how attractive he or she is. Call up your mom and say, “Thanks, Mom. You rock and I really love you.” Of course, the world will immediately want in on the secret to your happiness—so share what you’ve learned! Use yoga to build your own gratitude and encourage others to do the same.
Our world is constantly surging forward and sometimes it feels like our heads are spinning. Our overworked minds and bodies can only handle so much before breaking down or collapsing entirely. Whether you take a few minutes to focus on your breath or perform an entire restorative sequence, yoga can help you truly chill out. Ujjayi breathing, or victorious breath, acts like a steamer for our brains, ironing out excessive wrinkles and bumps that keep us from seeing clearly. Restorative postures are also used to release your hips, lower back, hamstrings, and chest, and to put you completely at ease. Your body will be so calm that your mind will want to join the party! Remember, start by stopping. Take a breath. Let go.
TRY THIS: Pile two pillows or place a bolster next to a wall right before bedtime. Practice the Legs Up the Wall pose for 5 to 10 minutes. Cover your eyes with a towel or eye pillow. Take long, slow breaths and use only the sound of it to drown out any thoughts. When you’re done, keep your mind quiet (avoid using the computer or other electronics and interacting with others) and crawl straight into bed for a sound sleep.
The actual translation of “yoga” is “yoke,” which is exactly what it does: Yoga unifies the body, mind, and spirit. There are few physical activities that can boast such a résumé. Yoga seamlessly weaves this powerful trio together to give us the ultimate gift—contentment. Contentment (or “santosha” in Sanskrit) is the ability to achieve flow on our yoga mats and in the rest of our lives. Standing on one foot isn’t difficult when you know it’s okay to lower the raised one and try again. Similarly, that hurtful co-worker won’t leave a scratch if you know you’ve done your best. When we unify our bodies, minds, and spirits with yoga, grace and confidence follow, and doors open up all around us.
I’m just going to let the cat out of the bag: Yoga is supposed to be fun! Yoga has been portrayed for years as a dedicated and quiet discipline that should be practiced in isolation and seriousness. I’m here to tell you the complete opposite. A regular yoga practice will make starting each day with a dance party on your bed seem totally normal. Why not?
I was that yogi in the ashtanga room who always got scolded for talking too much or laughing. The funny thing is, I never changed. I kept laughing when I felt compelled to stop (which was quite often, because I was falling all over myself). I’m so grateful that I never gave up that energy and passion, because it turned me into the teacher I am today—one who’s loving, compassionate, and funny. I’ve learned how to make the practice accessible through humor and have reached many students through my teaching. I always remind my students when they’re doing poses: If you can’t smile or at least make a funny face, you’re taking it way too seriously. There are enough obstacles in life that will make you pause and grimace; yoga doesn’t have to be one of them! Use yoga as a tool to find the silver lining in everything and laughter and beauty in everything you do. Embrace and enjoy your life!
