Randomly Asked Questions: How Often Should I Practice Yoga?

I love this question. It's so deceptively simple! Yay!

What makes yoga really work is consistency. It's most important that you practice habitually - on a regular basis, that is - in order to experience the benefits of the practice.

To an extent, that still doesn't answer the question, but it's the right starting point. From here, it mostly goes into two things: my opinion (based on experience) and the tradition.

You'll note that we often encourage people just starting out to come once a week. This is because starting a yoga practice is about developing a habit to create consistency to get the benefits. It's much easier to commit to "once per week for 45 minutes" than to "every day." It just is.

And to be honest, just once a week is enough to get the benefits of yoga. Ryan loves to lift weights and go for his runs and do his foam rolling. It doesn't leave a whole lot of time for yoga, in all honesty. But, he practices once a week - and has for years - and he's noticed that it really makes a difference in the overall quality of both his physical well being and his mental calm. Without that weekly practice, he's just a bit more stressed, a bit tighter than he is when he's "on" the yoga!

So, once a week is a great place to get started and to also get the benefits of yoga practice.

Now from this point we're going to dive into the differences between practice versus class and the different traditional perspectives on these things.

Traditionally speaking, you practice yoga daily and - according to my earlier teachers, at least - you take class about twice a week. Later teachers suggested taking "as many classes as you want," and I found that I really liked taking four a week. That was my sweet spot.

Because yoga works in terms of volume training, the idea is to do yoga frequently. The truth is, the more you practice, the more quickly you experience results in terms of both mind and body. This is why I give the suggestion of the 3-4-pose home yoga practice at the end of class. Doing a little bit every day goes a long way!

Now, of course, not everyone does autonomous practice every day. That's okay! The truth is that yoga is a tool for you to use the way you want to, in a way that fits comfortably into your life. If daily practice isn't for you, then that's fine!

And this takes us to classes. The reality is that you can come as much as you want.

There are no real rules around this. Some people prefer the group setting for its community and energy. It's what I love about class! Others really like the encouragement that the teacher provides during class, as well as the learning process that comes with it. And others find that the accountability of showing up for class really keeps them motivated. There are lots of reasons to go to class!

I find that - for me - four classes a week is great. I just prefer that, and then have a home practice besides. It's just what works for me. Others find that one class a week is good, others two, and we have a couple of folks who come 5-6 times a week! And, most of them have home practice in between, and some just take a few days off between classes. It's really and truly up to you!

Randomly Asked Questions: Why Do We Repeat the Same Sequences Over and Over?

I recently had someone ask me to change one of our sequence because, after two classes, she already knew the sequence and wanted something new.

I understand this impulse. I often like to do different things too, and this is partly why we have the different kinds of classes on our schedule - so students can experience different things in their practice throughout the week.

But there are also several good reasons why we keep the sequences basically the same, and so I thought I would speak to that today.

Learning Yoga

Practicing the same sequence of postures again and again facilitates learning yoga in terms of both the nuances of the postures and the underlying process of sequencing theory (how the postures fit together).

Yoga postures often look simple but are actually quite nuanced. When we first learn them, we learn their basic, gross elements. In fact, we learn modified versions suited to our unique needs. Which means that, over time, not only do we learn the details of the posture in terms of quality of feeling in the body and mind, but also how to deepen the posture as our agility develops.

Likewise, sequencing is not just choreography. It is a process of connecting together postures in an order that will create a specific outcome. Each of the sequences in our classes is designed for specific purposes; practiced over time, those purposes are revealed in the body and mind. If the sequence is constantly changing, then the body-mind doesn't "grasp" what we are doing. Even if you don't consciously know what is going on, the body and mind are learning this process and allowing it to guide and carry you through the practice.

Progressing in Yoga

One of the real benefits of the same sequence of postures is that you get to see and feel your progress. Remember your first class at Healium? Do you remember where you felt tight, where things felt particularly challenging and where things felt easy? Now, consider your practice today. Even if it's only your third class, you are practicing with more confidence because you have a sense of what is coming.

Beyond this, you can notice "Wow, on Monday, my hamstrings were really tight, but today they feel really open!" You'll also notice how things are progressing in total -- where your ranges of motion are expanding so that you have better quality of movement in day-to-day life.

What's exciting about this is that you get to test and retest. If you observe how your body and mind are going class to class, you can begin to see the pattern of progress. When you notice something that you really want to work on - where you feel like you are stuck in your progress -- we can talk about it and emphasize that in your practice, given through hands-on assists and specific instruction as the teacher makes her way through the room!

You then take that specialized instruction forward too, knowing with certainty that the sequence will be basically the same. You can work on those elements going forward, achieving the physical and mental benefits you desire.

Repeating Yoga

There's this thing out there in the fitness world that is pretty common knowledge. It's called volume training, and it's great for learning and practicing a skill (for example, increasing the number of pull-ups you can do). Essentially, it means repeating the same movement over and over and over - at a higher frequency but lower intensity. When you do the movement, you don't go "all out 2000%!!!!" You just do the movement calmly and with focus, doing as many as you can in the time allotted, doing it day after day.

Volume training works so well because it develops the nervous system through a process called synaptic facilitation.

Synaptic facilitation is the development of new synaptic connections in the brain and throughout the body. Synapses are the primary communication device of the neurological system - they allow the electrical and chemical currents of information to pass from neuron to neuron.

As we move in certain patterns (and for that matter think in certain patterns) - our bodies create specific connections between neurons. Neurons create special bonds when they communicate with each other. The more one certain neuron talks to another certain neuron and doesn't talk to other neurons, the more the connection is strengthened between the chatty, friendly neurons and weakened between the non-communicative ones.

The thing about yoga is that it works on both body and mind specifically - it trains both. Physically, it's connecting neurons that live out there in the body, in the nerves, with the brain. In the brain itself, the new kinesthetic awareness is creating new pathways, connecting parts that may not have been connected before because of their sudden need to communicate in order to move the body effectively through the movements.

In addition, our yoga practice is a mindfulness practice. Mindfulness is a technique of developing awareness around (or new ways of experiencing) how we are thinking about the information we are consciously perceiving. Our common reactions to information is our common synaptic pattern - how parts of the brain "light up" and speak to each other. Through mindfulness, we not only see our normal patterns of thinking, but we also begin to consciously create new ways of thinking about that which we are perceiving.

What really makes this work is repetition. The more we practice these things, the more those new pathways are established in the nervous system. We start to notice not only new body awareness, which provides us with an incredibly agile and sensitive tool for perceiving and acting in our world, but also that the way we are thinking is changing. How we approach struggles and problems really adapts as more diverse synaptic connections are made. We begin to realize that when Mom says X and that usually sets us off, we could simply observe the process and then perhaps see a new way to respond to it that is unique to the moment. And in practicing that we might entirely change our relationship with Mom and with whatever X button Mom may be pushing or we feel is being pushed.

By practicing the same sequences over and over, we are creating these new pathways consistently.

Changing the Sequence

There are, of course, reasons to change sequences.

First, our practices do progress and, as such, our needs change. Over time, we have one sequence well integrated in our bodies and minds, and we need to go a bit deeper. We want to create new awarenesses, new strengths and balances in the body, and new synaptic pathways in terms of both physical, perceptive being and also emotional and intellectual development.

Second, all sequences have gaps - things they prize and things they leave out to pick up at another time. This is why we currently have four sequences plus Pilates on our schedule - it allows us to fill several gaps, progress individual students' practices and help develop different physical and mental pathways of being. It helps to cultivate a more holistic, well-rounded experience.

Third, a sequence may have outlived its purpose for an individual or a community. There are times when it is just the right thing to let a sequence go. Maybe it isn't working - or maybe it served its purpose for the community or individual for that time. Yoga is a process of learning and growth - not just for students but for teachers as well. We are always learning more about the practice of yoga, and we learn the most through the direct interaction of our students.

We may discover that, in the future, a sequence that we have "always used" no longer serves you, our students. When this arises, we will change the sequence to better suit the needs of the community. Because that's what yoga is about. Yoga is here to serve us - all of us - and so long as a sequence provides the benefits we require, then it's good to use. And if it doesn't, then it's time to change and adapt!

Yoga's adaptability is what makes it such a beautiful practice.

Randomly Asked Questions: What Sort of Yoga Do We Do?

This is becoming an increasingly asked question (maybe not so random?), and it's a bit more difficult to answer than you might think. Why? Because it's actually a big question.

So here is the short answer:

We practice a flowing sequence of postures, practiced with alignment rooted in the traditions of yoga and modern science to provide the best outcomes. It is underlined by an emphasis in the practice of mindfulness, an accessible method of meditation which science shows us is a quite effective stress-reduction technique!

And here is the long answer:

To really understand what we practice, we need to look at what was going on culturally in India around the time our teacher arose into his genius. Our teacher's name - the lineage from which we draw our practice - is Krishnamacharya. And to understand him - and the students who came after, including each of you and what you practice - we must understand the world in which he lived.

Krishnamacharya lived in the early part of the 20th century, when the vibrant, traditional practice of yoga was in another renaissance and the physical culture of the West (physical therapy, bodybuilding and even the concept of cardio training) was developing. He was educated in the philosophy of the Vedic cultures at several universities, receiving several degrees and teaching certificates.

He also studies yoga asana (postures) throughout his life - first learning from his family, and then from many luminaries, but it was master Yogeshwara Ramamohana Brhamachari who would guide Krishnamacharya into his life's calling.

Krishnamacharya - after so many years of the deep study of yoga - spent an additional 7.5 years with his teacher learning asanas (postures), pranayamas (breath work) and the therapeutic applications of yoga.

From here, Krishnamacharya was encouraged to become a householder and teach yoga. And so he did.

Krishnamacharya taught the yoga that he learned, and taught the four great luminaries heading into the middle and latter parts of the 20th century:

• Pattabhi Jois, who created Astanga Yoga;
• BKS Iyengar, who created Iyengar Yoga;
• Desikachar, who developed Viniyoga;
• Indra Devi, who took her yoga to Hollywood in the 1940s, adapted it to the local needs, and was even the teacher of Greta Garbo and Marilyn Monroe!

As you can see, each of these teachers were trained by the same teacher - Krishnamacharya - and each of them then created their own unique perspective on how to transmit this yoga to students. This is one of the most exciting aspects of yoga, and in particular the lineage of Krishnamacharya.

Why is this so? Krishnamacharya taught to his teachers: "Teach what is appropriate for an individual."

He not only utilized the traditional forms of  yoga asana and pranayama, but blended it with the best of Ayurveda, the traditional medicine of India, and also Western science as it was developing at the time. And, in turn, his teachers took up their own specific interests and built on this, able to add in their own understanding, new innovations based on observation and response to their students as well as modern science!

So, that is the beginning of our lineage. From here, it moves specifically to me - Jenifer Parker - and how I fit into this lineage.

My education in yoga begins in childhood, but it wasn't really until I got to university that I had access to classes. I learned at home and via books before then, but I really hungered for a teacher!

At university, I studied with a local teacher. She's a kinesiologist - the kind that studies movement - and trained at Kripalu, a major center in the U.S. Kripalu method is based on developing awareness in the process. It's a simple method: enter the pose, observe realign, observe, realign and then move into meditation (or, simply observe the sensations of the posture and breath if meditation is still a bit tough to grasp).

From there, I wanted to take more classes and get some diversity. I studied with a nearby Iyengar teacher and then also a Kundalini teacher for a little bit. Iyengar yoga is really therapeutic: postures and sequences are modified to the individual very specifically. Kundalini yoga, on the other hand - or at least what I was taught - focuses on the kriyas, or energetic cleansing practices. It was really fun and cool, and my first introduction to vinyasa, but not the same as what we do now!

I was really blessed that - while both encouraged me to go to official certifications - the teachers were also willing to take me on as an apprentice. It was a real joy to attend, observe and assist their classes. I never taught classes at their venues, but I felt more confident in teaching friends and small groups as I was invited to do so. And, my teachers encouraged me to teach, to share what I knew and practice with others.

After graduating from university, I moved away . . . and discovered power yoga. I happened upon a studio that was teaching Baptiste Power Vinyasa yoga and Astanga yoga.

I fell in love. I fell in love with vinyasa yoga, connecting postures and breath. I'd always loved the beauty and grace of the Sun Salutations, a flowing sequence of postures that we would sometimes do in my Iyengar or Kripalu classes. But I'd always wanted more, and I was thankful to have found it.

Having these two styles, Baptiste's power yoga and Astanga, was a real education. Both were set sequences of flowing postures, getting through about 40 or 50 individual postures in their series. The sequences take about 1.5 hours, and they work in uniquely different ways. For me, Astanga felt more "stretchy" or "opening" while Baptiste's power yoga felt more "strength building."

After a time the studio where I practiced moved to doing just Baptiste, and I really started to understand the differences in my body. Before, I'd practiced two Baptiste and two Astanga classes per week. Afterwards, I was doing four Baptiste. This wasn't a bad thing, but I did notice that I was stronger - and quite muscular for it - but I didn't feel quite as lithe or springy as I had when doing Astanga.

So, I decided to go out and do a bit more Astanga. I did, getting into the advanced series (which might be understood as the Third and Fourth Series). What I noticed is that there were a few kinks in my practice, and to an extent I started to feel "too loose" and not as strong as I did before.

From here, I started experimenting with my own vinyasa. I wanted to create a balance that really worked for me - not too strong such that I'd be rigid, and not too loose that I'd lack physical integrity!

I dug back into my past training and teachers to bring it all together.

• While I was developing these sequences, I spent a lot of time with the Kripalu method, really feeling and identifying in my own body what was happening with each posture and how each posture in the sequence fit together.
• I also went back to my Iyengar training, discovering modifications to help facilitate the practice, practicing with props and also using my own body as a prop to see how that worked to create a progressive, accessible practice.
• I looked at the vinyasa sequences I'd studied, trying to figure out how they worked and why they created the outcomes in my body that they did. And then I experimented with combining them and creating new combinations to see how those worked.
• I studied functional anatomy and range of motion, and talking to chiropractors and physiotherapists to learn about how this practice worked - not only in terms of the joints and the musculoskeletal system but also in terms of the neurological system.
• Finally, I spent a great deal of time working with my students. When I would create a sequence that I thought was working well for me, I would take it to my "experimental class." This was a once-per-week class where my most experienced students would come and let me experiment on them. They gave me feedback and would practice the sequence at home in between sessions and then report their reports. Often, they would get the same results I was getting, and sometimes, well, they wouldn't! That would always send me back to my own self-study to figure out why that was happening!

When I moved to Wellington, I knew that I needed to create something truly unique. I knew that I would focus mostly on beginners - I wanted to reach people who had never taken yoga classes before but really wanted to. I wanted the sequence to be accessible to all levels - so beginners can join right in at any time - and to provide the results students wanted both quickly and effectively.

I looked at the many barriers to entry in terms of yoga classes - barriers that I often faced myself! The time commitment for a 1.5 hours class is huge. The financial commitment of that time is also quite large, with class prices sitting at $18 to $22 per drop-in! One student told me that in France she would drop into a class for 20 Euros; I did a Google search and saw some for as much as 25 to 28 Euros! That's $30 to $43 for a single 1.5-hour yoga class! Add to that transportation/parking costs, mat rental, towel rental and so on . . . or spending $115 on a yoga mat, and it's just . . . wow.

I am a yoga teacher and paying those sorts of prices just seems . . . wow. And, trust me, I know that overhead can be high when paying for the venue, paying teachers and so on. I mean, I seriously get that. But . . . wow!

So, here I am, going, "How do I provide the most effective yoga sequence for a reasonable amount of time, at a fair and comfortable price per class?"

And that's how I came up with what we do at Healium. After experimenting with many sequences and different class times (from 35 to 75 minutes), my students reported that they actually were getting the best experience and best results with 45-minute classes and the sequences that created.

Of course, as you know, those sequences are also not set in stone. I'm still learning and experimenting. Right now, I'm spending a lot of time working with Nik Curry to discover how postural patterning works - both for me individually and for how I teach my classes to give my clients even better results! This work is also backed up with what I'm learning in Sylvia's Pilates class - honestly, the first Pilates class I've ever really liked (and I've tried 10,000 times) because it truly reflects and transmits the deeply therapeutic discipline that Joseph Pilates created!

And there's also you - each and every one of you give immeasurable feedback by how your bodies and minds respond to the teaching that we do. The hands-on assisting creates for you and for me the experience of learning how yoga works and is working. When something is no longer working for you, I make adjustments to how I teach - whether that's the assisting, the sequence or adding a new class that will allow you to explore and experience your practice in new and more mature ways.

Why? Because Krishnamacharya said so: "Teach what is appropriate for an individual."

And that's exactly what I strive to do - and what all of our teachers strive to do as well!

Randomly Asked Questions: No Music?

Every once in awhile, I get asked a random question that I think other people likely are thinking about but not asking. So, I thought I'd write (on a random schedule) about these sorts of questions.

The first random question is: Why don't you play music in class?

This is a great question. There are actually lots of reasons why. I'll start with the one that most recently caught my thinking and immediately inspired me to stop playing music in class: it's illegal.

Turns out - even though pretty much the whole of yoga culture plays music in classes - that when you play music in public, and in particular when you're leading a for-profit class such as a yoga class, the law states that you need to pay a license to the musician.

You see, buying a CD - like buying a DVD - means that you are purchasing it for private listening (or viewing) only - not public. As such, this CD (or DVD) cannot be played in a public venue, and in particular a profit-making venture. Essentially, it's stealing money from the artist who created the media.

Coffee shops, gyms and restaurants all pay licenses to play music in their venues - and the musician gets paid for the value that their music brings in ambiance.

But in yoga classes we haven't done that. I've never done it, anyway. And when this came to my attention several weeks ago, I went . . . well, holy moly, I *can't* play music in class!

One of the principles of being a generally good person is not stealing stuff. It's also one of the yoga principles. So we'd better practice it, right?

On a personal note, though, my preference is also simply to not play music in class. The purpose of a yoga class is to instruct students in the practice of asana (postures) and pranayama (breathing), as well as developing awareness of body and mind. Music can distract from the learning of these skills and, as such, works at cross-purposes to what I'm trying to accomplish with my students. Also, I personally find music distracting while teaching! So it inhibits my ability to do my job well.

Over the years I have played music because students have requested it or because it served as a good sound barrier (particularly in gyms). Also, for some people, silence and quiet are *very* scary, because there is nothing but whatever is right there, right now. Sometimes that's way too intense, and so music can help soothe this emotional experience.

I never thought one whit about whether or not I was stealing from a musician. And I was. For over a decade. Sorry, musicians!

Now that I know better, I can do better!

I've opted to go back to what I prefer, to teach without music. I've found the classes to be more fun - and students have been telling me that not only are the classes more enriching, but it's also really, really nice to have some peace and quiet - something we very rarely have in daily life.

So there it is. That's why I don't play music in class!