Trending Articles Archives - Bundy Yoga

4 Mistakes Beginners Make When Starting Yoga

1 Comment/in Trending Articles, Yoga Classes, Yoga Insights/by Sam

Attending a yoga class when you have never done yoga before can be a little daunting. Most people are afraid of making mistakes or even looking silly when getting started and we totally get it. However, keep in mind that every yogi had to start somewhere. In fact, we’ve all been there. So, to help you feel a little more at ease, here are four mistakes most beginners make when first getting started with yoga and how you can avoid making them.

1. Comparing Yourself To Other Yogis

Let’s address the elephant in the room. When you start going to a yoga studio it can be tempting to spend a considerable amount of time checking out what other people are doing and start comparing. Are your asanas better or worse your neighbour’s? are you as flexible as the person next to you?

If you compare yourself to others in the class you end up losing focus on what you are doing and why you are there. Whether you look better or worse than other people in the class doesn’t matter, yoga should be a time to carve out some space just for you to relax and breathe.

Spend your time focusing on your asanas and letting go of your outsides stresses. As a beginner you won’t be perfect, your body may not be able to do everything straight away but you will improve with practice. Yoga is a personal journey, not a competition. Focus on your body and on your breath and you’ll leave class feeling fulfilled. Make sure to scan the yoga timetable for classes suitable for beginners.

2. Rushing Asanas

Give yourself time for each pose that you do and pay attention to your whole body. If you rush around in your day to day life it is tempting to treat your yoga class the same way.

Remember that yoga is not a race to the finish line. Take time to find space, to settle on your mat and prepare your body for the asana. Ensure your body is in alignment before you start and most of all: Don’t forget to breathe! Slowly get into the different poses, checking your movements then allow time for several rounds of deep breathing as you remain in each pose. Remember to also come out of the pose in a gentle way with an awareness of your movements.

3. Getting Frustrated

Yoga looks deceptively simple, especially if you already do lots of sports or exercise. Often people new to practising yoga think they will be able to join a class and pick it up perfectly immediately. It is worth remembering that even if you are used to physical activity, that your body will be working in a new way. If you don’t do much in the way of exercise you will need to work the stiffness out of your body with gentle practice.

The asanas in yoga need you to begin to stretch and move your body in a way that’s new. Be kind to yourself, don’t get cross and frustrated, you will need time and practice to get into those perfect poses. Yoga is a gentle exercise and each time you come to class you’ll notice something get a little easier as your muscles learn the movements.

4. Leaving Too Soon

The final relaxation (also called Shavasana) is a great way to end a class, this is a process where you relax your body as the teacher guides you through a wind-down relaxation. This process can last from 5 minutes upwards and is important in giving yourself a moment to absorb what you have practised in class and get ready to go back to real life.

Some new students can feel that this part of the class isn’t essential so they gather up their stuff and leave to get on with the rest of their day. This is a mistake as relaxation is one of the most important parts of the session. It gives your muscles a chance to stretch and relax but even more importantly it gives you the mental space to breathe and calm.

Yoga For Back Pain: 10 Yoga Poses To Strengthen Your Back & Ease Your Pain

8 Comments/in Trending Articles, yoga benefits, Yoga Insights, yoga pose/by Sam

If you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body.

You may have heard that yoga can be beneficial when it comes to back pain. Here are 10 poses to try, why it works & more.

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.

Keep reading to learn more about how these poses may be useful in treating back pain. Be sure to follow Carmen on her website for more helpful tips on yoga and how to integrate it into your life.

1. Cat-Cow

This gentle, accessible backbend stretches and mobilises the spine. Practicing this pose also stretches your torso, shoulders, and neck.

Muscles worked:

erector spinae
rectus abdominis
triceps
serratus anterior
gluteus maximus

To do this:

Get on all fours.
Place your wrists underneath your shoulders and your knees underneath your hips.
Balance your weight evenly between all four points.
Inhale as you look up and let your stomach drop down toward the mat.
Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
Maintain awareness of your body as you do this movement.
Focus on noting and releasing tension in your body.
Continue this fluid movement for at least 1 minute.

2. Downward-Facing Dog

This traditional forward bend can be restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.

Muscles worked:

hamstrings
deltoids
gluteus maximus
triceps
quadriceps

To do this:

Get on all fours.
Place your hands in alignment under your wrists and your knees under your hips.
Press into your hands, tuck your toes under, and lift up your knees.
Bring your sitting bones up toward the ceiling.
Keep a slight bend in your knees and lengthen your spine and tailbone.
Keep your heels slightly off the ground.
Press firmly into your hands.
Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.
Keep your head in line with your upper arms or with your chin tucked in slightly.
Hold this pose for up to 1 minute.

3. Extended Triangle

This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.

Muscles worked:

latissimus dorsi
internal oblique
gluteus maximus and medius
hamstrings
quadriceps

To do this:

From standing, walk your feet about 4 feet apart.
Turn your right toes to face forward, and your left toes out at an angle.
Lift your arms parallel to the floor with your palms facing down.
Tilt forward and hinge at your right hip to come forward with your arm and torso.
Bring your hand to your leg, a yoga block, or onto the floor.
Extend your left arm up toward the ceiling.
Look up, forward, or down.
Hold this pose for up to 1 minute.
Repeat on the opposite side.

4. Sphinx Pose

This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.

Muscles worked:

erector spinae
gluteal muscles
pectoralis major
trapezius
latissimus dorsi

To do this:

Lie on your stomach with your legs extended behind you.
Engage the muscles of your lower back, buttocks, and thighs.
Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.
Slowly lift up your upper torso and head.
Gently lift and engage your lower abdominals to support your back.
Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.
Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged.
Stay in this pose for up to 5 minutes.

5. Cobra Pose

This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.

Muscles worked:

hamstrings
gluteus maximus
deltoids
triceps
serratus anterior

To do this:

Lie on your stomach with your hands under your shoulders and your fingers facing forward.
Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
Press into your hands to slowly lift your head, chest, and shoulders.
You can lift partway, halfway, or all the way up.
Maintain a slight bend in your elbows.
You can let your head drop back to deepen the pose.
Release back down to your mat on an exhale.
Bring your arms by your side and rest your head.
Slowly move your hips from side to side to release tension from your lower back.

6. Locust Pose

This gentle backbend may help relieve lower back pain and fatigue. It strengthens the back torso, arms, and legs.

Muscles worked:

trapezius
erector spinae
gluteus maximus
triceps

To do this:

Lie on your stomach with your arms next to your torso and your palms facing up.
Touch your big toes together and turn out your heels to the side.
Place your forehead lightly on the floor.
Slowly lift your head, chest, and arms partway, halfway, or all the way up.
You may bring your hands together and interlace your fingers behind your back.
To deepen the pose, lift your legs.
Look straight ahead or slightly upward as you lengthen the back of your neck.
Remain in this pose for up to 1 minute.
Rest before repeating the pose.

7. Bridge Pose

This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.

Muscles worked:

rectus and transverse abdominis
gluteus muscles
erector spinae
hamstrings

To do this:

Lie on your back with your knees bent and heels drawn into your sitting bones.
Rest your arms alongside your body.
Press your feet and arms into the floor as you lift your tailbone up.
Continue lifting until your thighs are parallel to the floor.
Leave your arms as they are, bringing your palms together with interlaced fingers under your hips, or placing your hands under your hips for support.
Hold this pose for up to 1 minute.
Release by slowly rolling your spine back down to the floor, vertebra by vertebra.
Drop your knees in together.
Relax and breathe deeply in this position.

8. Half Lord of the Fishes

This twisting pose energizes your spine and helps to relieve backache. It stretches your hips, shoulders, and neck. This pose can help alleviate fatigue and stimulate your internal organs.

Muscles worked:

rhomboids
serratus anterior
erector spinae
pectoralis major
psoas

To do this:

From a seated position, draw your right foot in close to your body.
Bring your left foot to the outside of your leg.
Lengthen your spine as you twist your body to the left.
Take your left hand to the floor behind you for support.
Move your right upper arm to the outside of your left thigh, or wrap your elbow around your left knee.
Try to keep your hips square to deepen the twist in your spine.
Turn your gaze to look over either shoulder.
Hold this pose for up to 1 minute.
Repeat on the other side.

Ask a Yoga Teacher

Get answers to all your questions from a professional yoga instructor

Have questions about yoga? We’ve answered frequently asked yoga questions to help you find out if yoga classes are right for you.

9. Two-Knee Spinal Twist

This restorative twist promotes movement and mobility in the spine and back. It stretches your spine, back, and shoulders. Practicing this pose can help relieve pain and stiffness in your back and hips.

Muscles worked:

erector spinae
rectus abdominis
trapezius
pectoralis major

To do this:

Lie on your back with your knees drawn into your chest and your arms extended to the side.
Slowly lower your legs to the left side while keeping your knees as close together as possible.
You may place a pillow under both knees or in between your knees.
You can use your left hand to gently press down on your knees.
Keep your neck straight, or turn it to either side.
Focus on breathing deeply in this position.
Hold this pose for at least 30 seconds.
Repeat on the opposite side.

10. Child’s Pose

This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.

Muscles worked:

gluteus maximus
rotator cuff muscles
hamstrings
spinal extensors

To do this:

Sit back on your heels with your knees together.
You can use a bolster or blanket under your thighs, torso, or forehead for support.
Bend forward and walk your hands in front of you.
Rest your forehead gently on the floor.
Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.
Focus on releasing tension in your back as your upper body falls heavy into your knees.
Remain in this pose for up to 5 minutes.

Does it really work?

One small study from 2017 assessed the effects of either yoga practice or physical therapy over the course of one year. The participants had chronic back pain and showed similar improvement in pain and activity limitation. Both groups were less likely to use pain medications after three months.

Separate research from 2017 found that people who practiced yoga showed small to moderate decreases in pain intensity in the short term. Practice was also found to slightly increase participants’ short- and long-term function.

Apart from back pain, yoga is known to help with countless other conditions, such as depression, anxiety and difficulty with concentration, just to name a few.

The bottom line

Although recent research supports yoga practice as a way to treat back pain, it may not be appropriate for everyone. Be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress.

You can start a home practice with as little as 10 minutes per day. You can use books, articles, and yoga classes to guide your practice.

If you prefer more hands-on learning, you may wish to take classes at a Bundaberg yoga studio. It’s important to seek out classes and teachers who can cater to your specific needs.

Source:https://www.healthline.com/health/fitness-exercise/yoga-for-back-pain

11 Embarrassing Yoga Questions Nobody Dares to Ask Out Loud

7 Comments/in Trending Articles, Yoga Classes, Yoga Insights/by Sam

Some questions about yoga might seem a little too embarrassing to ask out loud. So here goes a list of the most embarrassing yoga questions that people rarely dare to ask in public (but we know you might be asking yourself). Let’s delve right into it!

Your Most Embarassing Yoga Questions Answered

1. Will I pass gas? (In other words, does yoga make you fart more?)

Ok, this one had to be first. Yoga involves a lot of bending, twisting and stretching and farts will more often than not happen because it is difficult to hold them in such positions. It happens and it’s totally natural. When you do fart in class, simply ignore it and don’t make a big deal of it. A good tip is to watch the foods you eat a couple of hours prior to class. Try to eat light and avoid gassy food, like beans etc.

2. What if I fall asleep in savasana? (Yep, it happens)

The savasana, which is the corpse position, is a resting pose and not time for a nap. When you are tired, you might end up falling asleep but as you continue practicing yoga, you’ll realise that napping is different from relaxation. Try to stay awake and increase your awareness by being mindful of what’s going on in your body, how you feel and the thoughts that cross your mind.

3. What if I fall over?

Some yoga poses can be a little harder to perform, especially when you’re at the beginning of your yoga journey. When learning a new exercise, there’s always a chance of failing a few times before we get it right. But there’s really nothing to worry about. When it happens and you are not injured, laugh about it and simply pick up where you left off. No-one is going to judge you. As teachers, we always do our best to reduce the risk of injury and guide you through all the different poses and variations. It’s important that you listen to your body though and don’t overstretch or push yourself too hard.

4. What about going to the bathroom?

Don’t hold the call of nature till after class if you are unable to. If you can hold it then that’s fine as well. You’re allowed to go to the bathroom whenever you need. Just do it quietly, respecting your fellow yogis.

5. Is sweating too much normal?

Yoga is an exercise, so expect to sweat. When you sweat, don’t be embarrassed about it. It’s good for you and helps to flush out all the toxins in your body. The fact that you’re sweating is also a sign that you are working out properly and strengthening your body in the process. So, keep going!

6. I don’t know the chanting words. What should I do?

You are not obligated to chime in during class, neither do you need to remember the sanskrit names of all the different poses (unless, of course, you are planning on attending yoga teacher training). When you don’t know the words, just listen to the rest of the class and join in. Or leave it. It’s completely up to you and there’s absolutely no judgement. Once you start attending classes more often, you’ll get to know the different yoga poses, and before you know it, remember their names, too.

7. What if I am not flexible enough?

There is nothing to be embarrassed about if you can’t reach your toes (yet). Flexibility is something you gain over time. And that’s exactly the purpose of doing yoga. Not to show how flexible you are, but to gradually increase your flexibility. Plus all the other benefits that come with practicing yoga regularly.

8. What about my stinky feet?

Are you afraid of removing your socks during a yoga class because they’re a little smelly sometimes? Nobody likes having smelly feet in front of them when practicing yoga, so we’re glad you thought about it. It’s always better to practice yoga barefoot, as socks might make you slip on your mat. But you can simply wash your feet before you step into the studio or arrive a little early and quickly do it there before the class begins. Easy.

9. What about stinky armpits?

Sweating is completely natural and can be a little smelly sometimes. Yoga is no different. And even though we like to embrace our natural being, your fellow yogis will probably appreciate you having a quick shower before class and maybe using deodorant if you know you’re going to sweat a lot.

10. Why does the teacher have to adjust my yoga pose?

As teachers, it’s our job to ensure you do the poses properly, so you can reap the full benefits, but also to avoid unnecessary injury. So, pose adjustments during class are very common. When they happen keep breathing and continue to keep your focus on the pose. If you prefer not to be touched during class, that’s totally fine, too. Just kindly let your teacher know before class. No judgement here.

11. Do I have to breathe loudly if my neighbor is?

Your focus should not be on the volume of your breathing but on the actual act of breathing in and out. Don’t worry too much about what others are doing. Try to turn inward and focus on your own practice. This time is all about letting go and focusing on getting your breath, mind and body in sync.

Got more embarrassing yoga questions that aren’t on the list?

Let us know in the comments below. We’d love to add them!

We hope this answered some of your embarrassing yoga questions and helps you feel a little more comfortable about coming to class. If you’re new to yoga, don’t forget to claim your FREE $25 Yoga Gift Card to use for any of our yoga classes, workshop or retreats.

See you on the mat!

Namaste,

Carmen

What is Vinyasa Yoga? A Short Introduction For Beginners

Vinyasa yoga is a Sanskrit term. It’s one of many types of yoga and can be translated as “to arrange something in a special way”. In Vinyasa, different yoga poses are combined into a continuous flow – also called asana. It’s a dynamic form of yoga, almost like a kind of dance. According to Wikipedia, the term “Vinyāsa” can also be used to reference a style of yoga practiced as one breath, tied to one movement.

Eventually, the goal is to synchronise your movement with your breath, creating a balance between your body and your mind. Because of its dynamic nature, Vinyasa Yoga is also often called Vinyasa Flow, or simply Flow Yoga.

Vinyasa Yoga is one of the most popular types of yoga and comes in many forms. Depending on your yoga teacher, classes might be taught at a faster or slower pace, depending on the particular style and preference of the instructor. That’s why it is important for you to find a yoga instructor that you can connect and feel comfortable with.

The Benefits of Vinyasa Yoga

There are countless health benefits that come with practicing Vinyasa Flow. With a regular practice, you will not only feel your muscles strength increase and your body becoming more flexible, but it will help you cleanse your body by sweating out toxins. On a mental level, you will experience an increased ability to focus, a clearer mind and a significant decrease in stress levels. Vinyasa Yoga has proven to reduce anxiety levels and even heal depression in many people who practice regularly.

Vinyasa yoga is excellent for beginners, but offers many pathways for advanced yogis as well. It might take a number of classes to get used to synchronising your breath and your movement; but don’t let that discourage you from continuing. Eventually, you will manage to take your mind off the breathing, as your body starts to take care of it for you, and focus more on getting deeper into the yoga poses to amplify the benefits.

An example of a Vinyasa Yoga Sequence (Asana).

Get Started with Vinyasa Yoga

You don’t have to be overly flexible to get started with yoga either, as you might think. The entire reason we do yoga is to become more flexible and to strengthen our bodies. In time, you will be able to practice more complex sequences that focus on different parts of your body. If your ever feel like you can’t keep up with certain poses, a good yoga instructor will guide you and provide you with variations that are suitable for your particular level, age and body size.

If you don’t have your own yoga mat when you first start out, don’t worry. Most yoga studios, like here at Love Life. Love Yoga. we always have spare mats that you are welcome to borrow at any time.

Curious? Come practice with us!

Our Bundaberg yoga studio is located at Level 1, 161 Bourbong Street, right in the heart of Bundaberg CBD.

Are you experiencing pain in your neck, shoulders or back?

Try these 11 Yoga Poses for Neck, Shoulder and Back Pain Relief

Watch how yoga has helped these Bundaberg locals improve their lives

How yoga ruined my life forever and why I keep doing it

in My Yoga Journey, Trending Articles, Yoga Insights, Yoga Inspiration/by Sam

Yes, it’s true. Yoga has completely ruined the life I was living. It absolutely smashed my previous beliefs, destroyed old paradigms and kissed my ‘happy’ life goodbye.

For the better.

How? Just over 10 years ago, I lived a pretty happy life. So I thought. I had a secure 9-5 job as a fashion designer, a stable income and my precious car. Every week, my friends and I would wait for the weekend to come so we could go out and spend our hard-earned cash in the bars and nightclubs of Kuala Lumpur, Malaysia. Let’s just say, I was living comfortably. We worked hard and played hard. It was fun – for a while…

But then came the day where it all changed. I was tired and uninspired. Surely, there must be more to life than 9-5 and shallow friendships. I was longing for more meaning in my life. I was longing to live with passion. I was longing for adventure.

During that time I made a simple decision. I dropped everything, packed my bags and left for Australia. Yes, just like that! Never had I left my own country before. I was scared. But that couldn’t stop me anymore. I had made my decision.

Now, I could go on about my travelling adventures and how I got stuck at the airport when I arrived, but this post is about yoga.

So, after a few months in Sydney, still working in fashion design, I decided to join one of the local yoga classes in Paddington. It was great to meet new people and I made some progress, but then one day it suddenly hit me. Something changed. I changed. Week after week I started feeling more alive. I was happier, had more energy, but most importantly, I was living with passion! How did I know? I could feel it!

Carmen Lee-Schneider – Love Life. Live Yoga. Bundaberg

I fell in love. not only with yoga but with myself again. It was as if I had finally woken up. My old ‘life’ was destroyed. I was experiencing a new version of myself and still do so today. Yoga has changed my entire belief system. Through yoga, I have been able to expand my mindset, push myself to new heights and achieve things I previously thought impossible.

Ask me now, and I will tell you that nothing is impossible. Life is one big miracle that allows each of us to manifest our dreams in ways you can’t even imagine, if you learn to let go of the old and allow for change in your life to happen.

Our biggest enemy in life is inaction. To welcome the change you are longing for, you need to start acting, start believing. Now I know that the thing holding me back was my mundane daily routine.

It’s when we start listening to our hearts again – as we all did as children – and align our actions with our deepest values and desires, that life doesn’t only get better, but it becomes magical.

How can yoga do all that, you ask? When we practice yoga, we focus on within. We learn to align our movement with our breath, our body with our mind. With regular practice, you will learn to put yourself in a more harmonious state. A state of mind that allows us to be more positive, more resourceful and compassionate. A state that allows us to see more clearly and make better decisions in line with our values. Life-changing decisions.

If you would like to give yoga a go and try one of our classes, you can claim a $25 Gift Card for our Bundaberg Yoga Classes here.

Thank you for taking the time to read about my journey. I hope to see you on the mat soon!

Namaste,
Carmen

Watch this video and see how yoga has helped these Bundaberg locals.

8 Things to Consider When Practicing Yoga

1) Avoid coming to class with a full stomach

It is best to wait 2 hours after eating to practice yoga. You may have a light snack like a banana prior to doing yoga. When you have a full stomach, not only are most yoga poses uncomfortable, but blood supply is funneled to your stomach to process the nutrients from your food, leaving your muscles shortchanged on the energy they need for a successful practice.

_________________________________________________

2) Don’t forget to breathe

Focus on breathing. Simply breathe in and out through the nose, maintaining a slight contraction in the back of the throat. The first thing you need to think of especially in the challenging poses.

_________________________________________________

3) Avoid pushing yourself too hard

Being honest to yourself and avoid to push yourself too hard. Yoga should never feel painful. If it starts to, back off. Yoga is all about awareness, about listening to your body’s subtle signals, and responding accordingly.

_________________________________________________

4) Empty your mind

It is hard to clear our mind and not to think of the things are happening around us. A lot of questions are keep floating in our head all the time. One of the top reasons why people practice yoga, is to learn to make an effort to quieten their mind. Sacrificing both your form and the mind-body connection that comes with a focused practice. By concentrating on your body and your breath, you can help tune out the distractions in your head.

_________________________________________________

5) Don’t rush into advanced poses

Being able to complete the foundational ones helps to ensure you have the strength, balance, and flexibility needed to tackle more advanced moves. When you rush into advanced poses, it’s very difficult to hold the correct posture, meaning you won’t use the right muscles, and you can risk injury. Remember, the basics poses are great strengtheners in and of themselves. Try to take advantage of them.

_________________________________________________

6) Don’t compare yourself to others

People are practicing at different levels in every class. “Every body is different, and yoga is about treating your individual body,” Focusing on your body and allowing yourself to grow your own practice. It is your journey, you choose to where to do and enjoy every moment.

_________________________________________________

7) Find the right yoga class with the right instructor

There are a wide range of yoga levels and styles out there that may or may not suit your needs and preferences. I believe everyone is searching for different types of yoga to practice, some people are looking for intensive yoga practices but others prefer relaxing and gentle. Take your time to find the right class and check with the instructor if you are not sure.

________________________________________________

8) Enjoy the cool-down

By focusing on stretching postures and deep relaxation, the cool down can help prevent muscle soreness, enhance flexibility, and slowly lower your heart rate and blood pressure to prevent dizziness. Normally we will do some easy spinal twists and few seated poses. There are always just a few minutes left in class for Savasana. It is usually the last pose done and the most important part of a yoga practice. So allowing yourself in this precious moment to let go your thought and enjoying this final relaxation.

Namaste,

Carmen Lee-Schneider