yoga practice - what to expect
When you attend a yoga practice with me, my main goal is to help you feel better when you go out than you did when you came in.
In my sessions, there is no judgement and no expectations.
No-one minds if you can't touch your toes or do a perfect back bend.
For me, yoga is about creating space for yourself and within yourself - a pause from life's rushing around and a time for you to prioritise yourself.
A safe space for you to explore and move your body, creating a new relationship with yourself and easing the stress of every day life...
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All my practices are suitable for all ability levels and the only pre-requisite is that you can get up and down from the floor.
It's handy to turn up at least 5 minutes before the start time so you have chance to get yourself ready and in the right frame of mind for your practice.
It is helpful if I know beforehand if you're a complete beginner so I can structure the practice accordingly. Also, if you have any injuries or issues that you think may affect your practice, it's always useful for me to know about them before the practice starts...
What to Wear and What to Bring
Structure of a Typical Yoga Bohemian Hatha/Vinyasa or Yin practice
For a typical Hatha Yoga practice, we can break it down into different sections...
- Initial Relaxation :: at the start of the session, we have a few moments to slow the mind, focus on the breath and leave the outside world behind... you have the opportunity to 'arrive' mentally, emotionally and spiritually at the practice and this prepares your body and mind for the practice and allows you to release tension. Here is where any theme for the practice will be introduced and any intentions or 'Sankalpa' can be set.
- Warm Up :: a series of slow and simple movements to work through the body, move the joints and begin to warm up the muscles
- Sun Salutations :: a repeated sequence of movements designed to get the blood circulating, link the movement to the breath and bring some heat into the whole body.
- Main Asanas :: the main body of the practice will consist of either static postures held for varying lengths of time or a 'flow' where we move through postures using the breath and here we can often explore the theme of a practice or go on a journey towards a 'peak asana' in the practice.
- Cool Down :: here we begin the descent towards relaxation, slowing down and exploring more restorative and relaxing postures
- Savasana :: the relaxation part! Here, all you have to do is lie down and relax your body and mind for 5-10 minutes. Savasana is truly important - it is where the body absorbs and integrates the energy you have created and the mind sinks deeper into a subconscious state.
- Pranayama :: a short guided breath practice - breath control is an integral part of yoga and even a simple pranayama can really help improve mood and mental clarity...
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Yin Yoga is much the same format but instead of the movement based sections, we work through a series of static postures which are held for between 2 and 5 minutes - these sessions target deep tissue stretching and mental tranquility and are often focused on a particular Meridian (energy line) in the body which can stimulate/clear blockages in the organs and energy centres.
Yoga Nidra is a practice of deep rest where you will end up somewhere between waking and sleeping.
For this, you need no equipment at all, you can wear absolutely anything and you can be anywhere at any time of day.
As long as you can find somewhere where you won't be disturbed for the duration of the practice and find a position where you are completely supported (your bed or comfy chair - or even with your back against a wall at a push!) then you are ready to practice Yoga Nidra.
It can be done in a lunch break at work, before you start your day or in the evening or bed time. Whatever works for you and your life!
The session begins with an initial relaxation where you 'arrive' mentally, emotionally and spiritually and relax your physical body.
Then, depending upon the duration of the practice, we go through various phases such as watching the breath, rotation of awareness around the body and visualisation before gently returning to your body and exiting the Yoga Nidra state.
During the practice there are moments of pause and silence to allow you to fully experience the practice. If you need to come out of the Yoga Nidra state mid-practice for any reason, you can softly bring yourself round by moving your hands and feet and blinking you eyes open.
It is quite common to feel like you have fallen asleep during Yoga Nidra but this is a different kind of rest where you are deeply relaxed but still aware on a subconscious level. However, if you're on a time limit and are worried you might fall deeply asleep, it's useful to set a timer or alarm which will go off just after the stated duration of the practice (I'll always let you know at the start how long the session will be).
There are no special clothes required for practising yoga.
Come to practice in anything that's loose, comfortable and easy to move around in.
You can wear leggings or joggers, shorts, t-shirts or vest tops, whatever you like... even your pyjamas if you're practising at home!!! It's always good to have a long sleeved layer to hand (a hoodie, jumper or sweatshirt) in case it is colder during the warm-up and to put on for relaxation at the end - the body cools rapidly after practice and shivering doesn't make for good relaxation!
Basic Equipment:
- Water - you always want to have a drink of water close at hand... important to stay hydrated... make sure it's in a non-leak container as it's quite common to knock them over during practice!
- Yoga Mat - this is your space for the duration of the practice. There are many different kinds of mats available depending on your needs and your budget - I am always happy to give advice and recommendations on good mats to choose from.
- Blanket or towel - this is mainly for relaxation at the end but also can be very useful as padding for your knees or rolled-up/folded to support you in certain postures.
Other Equipment (not essential):
- Yoga bricks and blocks - these are foam cuboids which help in some postures to 'bring the floor closer to you' or to support body parts and help with alignment. Though they are recommended for use and can be extremely useful, you don't have to have these and 99% of practices can be done without them.
- Straps - these are long thin fabric belts that can help you access some postures by adding length to your arms/legs or to help with alignment. Anything that's long and thin but not stretchy can be used as a strap: a necktie, belt or silk scarf can be an excellent substitute!
- Bolsters and cushions - particularly useful in Yin Yoga or for any meditation practices such as Yoga Nidra where you will want to be really comfy and supported - if you don't have them, you can substitute with cushions, pillows or rolled-up towels!
Which Session to Choose?
Which Session to Choose?
in-person practice...
in-person practice...
Gives an opportunity to meet people and form that amazing sense of community and sharing our energies in the same room... allows for individual adjustments in postures.
online practice...
online practice...
You can practice in your own home without the need for travel and allows you to practice with me wherever in the world you are... as long as you have an internet connection, you can join in.