The core warm-up practice of most yoga styles is the ‘Sun Salutation’, taking its name from ancient Hindu morning worship. It is a dynamic sequence, aimed at getting heat flowing through the body in preparation for deeper stretching. Starting with ‘mountain’, or straight standing pose, you raise your arms to the sky and then bend forward. Stepping one leg back, you relax into the low lunge, perfect for bringing flexibility to the hips and pelvis. The other leg is then brought to the back of the mat to form the ‘plank’, or held push-up position. You then lower your body to the floor and push the chest up into the iconic ‘cobra’ position. The hips are then lifted into ‘downward dog’, and then you step forward into a low lunge on the opposite side. A final forward bend and a stretch up, and a single round is complete. It’s typical to repeat this sequence twelve times to get a good warm-up that exercises every part of your system.
It is also opportune to elaborate on two of the main breathing exercises (pranayama) usually taught to beginners. The first of these is Kapalabahti: an ideal early morning practice intended to cleanse the lungs, bring an influx of oxygen to the system and clear the head. It involves pumping the diaphragm by a forceful exhalation, paired with a passive inhalation. Your breathing rate, and therefore oxygen exchange, doubles or even triples. Beginners should start with sets of 20 or 30 diaphragmatic ‘pumps’ until the muscle is strong enough to sustain the action for longer.
The second of the beginners’ pranayama is known as Anuloma Viloma, or ‘alternate nostril breathing’. While sitting in a steady meditative pose, you use your right thumb to alternately block the nostrils, passing the breath through each in turn. Since the nostrils have a close correlation to the autonomic and sympathetic nervous systems as well as the left and right hemispheres of the brain, this brings your nervous system and your brain into balance. This uniting effect needs to be experienced firsthand to be believed; just a few minutes of this practice will prove its benefits beyond doubt!
An understanding of what to expect in a yoga class is a vital first step in building the confidence to try it. When you actually try the practices for yourself, they will take on a whole new meaning for you. Yoga makes you feel so blissful and calm that you will keep going back for more!