How to Receive the Most Benefits from a Practice
As a yoga teacher & personal trainer I have time to observe the behaviour of my students & notice those who easily slip into their sessions with me and those who struggle the first 15 minutes to focus on the task at hand - in yoga known as 'being present' [dharana]. Some students and clients never settle in their whole workout or yoga practice as they're still plugged into the outside world of worries. Here at this studio we have a 3 step process to help people unplug from the realities of their responsibilities and tune into themselves. This process allows them to experience a deeper, more beneficial practice (not to mention they get more of their money's worth!) as the time they spend with me in the practice room is immediately useful because of their focused attention.
Based on my observations of students and also personal experience as a student myself when I practice with my teachers, here are a few noteworthy lessons I wish to pass onto those who seek a few tips to deepen a group yoga practice:
Before you head to the practice space.....let us practice SAUCHA
*Preparing for yoga practice begins at home (or sometimes from work) to create an awareness about where you're at that day. Be sure not to practice on an empty tummy. Consume a healthy meal 2-4 hours ahead of practice or a light snack 30-60 minutes before arriving. Healthy carbohydrates are more quickly absorbed for fuel than fat or protein. This allows the right amount of glycogen in the blood so you don't feel lightheaded and hungry during the session. Hunger or weakness can be very distracting. Be aware as your practice continues over a few weeks, which foods give you energy and which cause excessive gas. These foods are best to avoid, both for your comfort and that of your yoga friends! Some yogiis avoid eating animal proteins on the days they practice (it can be unpleasant & harder to digest). Certainly yoga is going to 'get things moving' so be aware of what works well and what doesn't to help enhance your time on the mat.
*Do let your teacher know of any injuries or conditions that might affect your practice so the teacher can modify or assist you in your mindfulness of said concern. Avoid competing to keep up & honour the limitations or restrictions discovered on any given day.
*Stay home if you're sick &/or coming down with a virus
We are here at the studio to improve our health and wellness, not pick up germs. Your active practice will not be as beneficial if your body is expending a lot of energy to heal & fight off a cold or flu.....know when REST IS BEST!
*Be Good to your feet!
They take a beating all day pounding on the earth and experience a lot of squeezing (tight shoes & socks) and feel cold, dry weather. Have a pedicure, (hard callouses keep you from feeling your feet and affect balance); stretch your toes and rest your legs up the wall once/week [Viparita Karani] This is not only good for your feet and legs but also your lymphatic, heart & circulatory systems. Well-cared for feet are more effective in a practice. There are Reflexology points in your feet & your muscle fascia begins here as well .... but that's a blog for another day.
*Be hydrated!
Begin your drinking ritual before arriving. Many teachers suggest you don't "squelch the fire" during Sun Salutations or a fiery practice [the Niyama is called Tapas - which means heat] the point IS to burn off toxins and energy (overindulgences) you wish to release. Fire brings transformation. If you arrive hydrated (at least a cup of water every 15-20 minutes for the 75 minutes prior), then you may not be distracted to drink during the active practice.
Rehydrate when finished in order to commence the process of flushing out toxins.
*Clothing - Choose outfits that are non-binding, layered, non-creeping. T-shirts that fall open when upside down, or constantly needing to be tugged down once standing after a forward-fold, keep you focused on the outer appearance. Consider the length of your trousers - do they trip you up & get under foot? Are they cumbersome at the knee when kneeling? Too hot? Too cool? Sometimes it takes a few practices to sort out what works well.
I would recommend wearing 2 light t-shirts rather than one heavy, loose one. I have discovered a longer, hip hugging top that won't slide around much plus an airy T-shirt over top can provide some comfort, style & flexibility in your movements. Ladies seem to prefer to hide their curves & peri-menopausal/menopausal women are distracted by exposed bellies from low-cut trousers and short shirts. The layered system can achieve maximum coverage & comfort without distraction due to bulky material, while allowing the teacher to observe alignment. If wearing one shirt, something form-fitting, but not uncomfortably snug is the best bet - and long enough not to crawl up your back (think actions with arms up in the air.) Shirt & yoga pant adjustments aside, creeping clothing creates coolness on the low back and spine - which could mean missing out on a deeper stretch and warm connective tissue once down on the floor.
Off to the studio we go....or setup your online paraphernalia
*Arrive on time or better yet - 10 minutes early
In regards to your yoga friends, entering class late & leaving early is distracting. Plan appointments around your yoga practice in order to allow you to gracefully leave the mat and not feeling the need to rush "getting to the next thing". Rushing off will quickly undo your feeling of serenity post-practice!
Leave cell phones & business paperwork behind as they are distracting and keep you connected to the outside world. If you must bring cells into the space, then please shut them off at the door & refrain from using them until outside the studio again. I encourage you to remain connected to the people and place you are experiencing around your practice. Be present. [Dharana]
Take a few moments if you’re practicing online to unplug from your tasks & shift your focus. This takes discipline when home alone since meeting at a space naturally creates that process. Maybe try 10 minutes with Legs Up the Wall or in Easy Sitting Pose breathing slowly.
Allow plenty of time to travel safely & calmly to the studio, arriving in good time. This is an important part of your practice as it begins the process of unplugging from your outside responsibilities. If a circumstance beyond your control arises on occasion - a quick email or text to inform the teacher of the delay shows respect & allows adjustments to be made & co-students are not inconvenienced (such as moving mats around once practice has begun, to accommodate the late arrival).
These few moments during what is known here as "parlour time" allow you to catch your breath, gather your things and connect with others in your yoga community about what is going on around us. Although we are beginning to prepare to practice, part of this process is venting, sharing, supporting & exploring what things are happening in each of our worlds. At other studios, visiting in the boutique or quiet time on the mat is encouraged.
Embrace this time as opportunity to prepare your mood & mind...I have many times observed on the faces of my students and the way they fidget, when they have not experienced quiet moments to unplug from their day. With this comes a great deal of fussing to get comfortable and settled into the task at hand. Those with their minds still on their work or appointments - have a distant look in their eye & distraction in their facial expression...which means they're missing out on those first few moments of building the base and warming up for the deeper yoga practice to come! On days students are not in the mood to chat - we’ve used puzzles to work on jointly.....some studios offer a corner to lie down and wait for class to begin, we’ve been known to do light fascia massage as we await for class start.
*During our studio’s parlour time, there is opportunity for an aromatherapy foot soak (facilitates relaxation and symbolizes cleansing and washing away the days dust & busyness. [Saucha]
Clean, dry feet on your own yoga mat feel great! This is also the time to make adjustments such as removing distractions...unnecessary jewellery (examples of this: wristwatches that get in the way and are a temptation to watch the clock; necklaces that bounce on the face and annoy during Downward Dog; tying hair back so it is not in the eyes or in the way of flowing postures.) These distractions, like clothing can keep you focused on the external body rather than tuning in deeper.
* Take care of personal needs such a going to the toilet before practice begins & even blowing one's nose and then washing hands. This means you won't be disturbed during your mat time. It also means you have clear sinuses for any breath work and clean hands to avoid bringing germs into the space or onto your face.
When we stay connected to the body and things outside of it during the practice - we are stuck in the physical realm rather than going deeper to examine breath, moods, mind chatter and focus. [Dharana]
If you notice you frequently have to go to the toilet during the practice - I suggest you consider what you ate or drank before the practice that day so you can make a shift in your habits for next time. Leaving the mat & space would be disruptive to the energetic flow of the practice. Is there a sensation or feeling you’re avoiding by getting distracted?
*PROPS are your friends
My teaching method is in the style of ViniYoga (teaching to the abilities in the room) and am also a fan of Mr. Iyengar's lineage of yoga. Thru observing various yoga styles & teachings, like my personal training, this has brought me to a place of fusion. I don't believe there is one perfect way as I don't think there is one perfect form of fitness. There are as many options as there are students! Consequently, I have learned that props will assist in your practice to make a posture sweeter, safer and more manageable. One size (or posture) does not fit all! Props do not denote an inability, but HONOUR what is going on in and around the body & mind ON THAT DAY. Some days a student will reach the floor - others not - so let's practice Ahimsa & "bring the earth to you" with a yoga block, rather than force a pose to look how you think it ought to.
During fitness training, I teach technique comes before heavy weight - in yoga - alignment before depth of pose. I notice some competitive students resisting the use of props in order to keep up with the more experienced or fitter student. Let us be content with "what is" [Santosha].
Considering matters deeper than those in the physical realm, it has been my experience personally and with students, that props can be SYMBOLIC of Universal SUPPORT & providence. This is a good thing ... let's embrace the available support. I bring blocks, straps & blankets to each practice I spend on my mat with my teachers. This has me ready should I discover surprises of resistance & gives me more options to explore different dimensions to a posture - even the ones I 'think' I know well.
DO stack props neatly near your mat (tidy space, quiet mind, safety for teachers walking around) & remember to put all communal props away in good order [Saucha] so that they are readily available for use by the next student.
Santosha...
*We gather together as a like-minded community (known as a Sangha in Sanskrit) each with our own beliefs and values. I invite you to remember your Yoga Friends in prayer & meditation & appreciate their willingness to attend programmes in order that you may have an opportunity to practice in an atmosphere safe for you and in keeping with your value system.
Living a life of gratitude [Santosha] is part of yoga teachings as are Kindness [Ahimsa] & Moderation [Brahmacharya]. Careful planning in preparation; observing physical & emotional responses to your practice; and experiencing mindfulness before, during & after practices will result in a successful & empowering time on the mat with fabulous energetic, as well as physical results.
I am grateful for my teachers Maureen, Christina & Joann - and thank them for their in-class teachings as well as the yoga manuals and other texts they've shared with me. Collectively, they have supported me in writing this blog & from which excerpts of the manual have been included. Yoga is a gift to the world and is meant to be shared.
Namaste ! -LS
Guidelines to Sanskrit terms:
~Dharana~ one of Patanjali's Eight-Limbs of Yoga. Yoga is a path rich in philosophy & include common-sense guidelines for living.
Dharana means concentration of the mind. This can be found whenever a person is fully present & focused on their activity or object. (ie., notice mind wandering in life ...does your mind wander as you drive?) Practicing this ability to focus during yoga gives your brain a break from the monkey chatter & worry. The practice teaches you how to stay more focused on a task at hand. We spend a lot of time in our heads, worrying about the future or regretting the past.
~Ahimsa~ is one of the Niyamas (one of the 8-limbs)...Niyamas are guidelines for your inner world. To practice Ahimsa means to practice non-violence, compassion & kindness....cause no harm - including to yourself! (Consider unkind things you say to yourself in your mind...)
~Saucha~ is one of the Niyamas meaning purity of body; good health habits; cleanliness; a clear and orderly environment.
~Santosha~ a Niyama meaning contentment...remain calm with success or failure. This state of mind doesn't depend on external status. We practice Santosha when we practice gratitude - even during a challenging situation (ie., finding the sweetness in a spicy posture!)
~Tapas~ is also a Niyama ...the willingness to do what is necessary to meet a goal with discipline; "going thru the fire" so-to-speak. Burn off some layers!
"If you are not in stillness, you are having craving or aversion" ...transformation happens through the fire, so invite it in to burn off the ego & reveal the true inner spirit. Develop courage.
~Brahmacharya~ loosely means God & Teacher. It is a term in the Yamas, which are guidelines for healthy, mindful living & interacting with the OUTER world. Practicing Brahmacharya is about moderation in all things(including food) & channeling emotions; treating others with respect. Non-judging, recognizing the Divine in others.
OCEAN PEARL YOGA
Originally written 2015 -but edited & still applicable in 2025
