Flexible friend
Why yoga is the perfect exercise for all ages and abilities, by our Rude Health magazine fitness experts
Sinéad McLoughlin, founder of Sinéad McLoughlin Fitness is an online weight loss coach and personal trainer and is based in Kinvara, Co. Galway. She is passionate about women’s health and fitness and in particular helping women reach their weight loss goals through her online program Thrive
Yoga is an ancient practice originating in India. From children to seniors, there are tailored classes and modifications available to accommodate different stages of life and physical abilities. All you need are a yoga mat, comfortable clothing and a water bottle to get you started.
Yoga is hugely beneficial both physically and mentally. Physical benefits include increased flexibility, mobility, strength and improved balance and posture. Mentally, it promotes stress reduction, mindfulness and emotional balance.
There are so many different types of yoga to choose from. When deciding what is the right type of class for you, consider your goals and determine what you want to achieve through yoga. Whether it is stress relief, physical fitness, spiritual growth or rehabilitation, your goals will influence the style of yoga you choose. For best results, practice yoga two to three times per week at home or in your local studio. There are lots of online yoga tutorials and apps that you can use for your home practice. However, if you are new to it or have any injuries, it is advisable to consult with a qualified yoga instructor.
Hatha yoga, often considered a gentle and foundational form, is an excellent starting point for beginners and individuals seeking a slower-paced practice. It focuses on basic postures and breath control, making it suitable for those looking to build flexibility and strength while also cultivating mindfulness and relaxation.
Vinyasa flow yoga, offers a more dynamic and fast paced experience. This style synchronises breath with a continuous flow of poses, promoting cardiovascular fitness and muscle tone. It suits those who enjoy a physically challenging practice and a sense of fluidity and movement.
Iyengar yoga is known for its meticulous attention to alignment and the use of props such as belts and blocks. This type of yoga is great for those recovering from injury or looking to correct postural imbalances. It emphasises precision and is often recommended for those with physical limitations.
Kundalini yoga delves into the spiritual aspect of yoga, combining breath, movement and chanting to awaken the dormant energy (kundalini) at the base of the spine. This practice can be transformative and suits those on a spiritual journey or seeking a deeper connection with their inner selves.
Ashtanga yoga, also known as ‘power yoga’, is a vigorous and structured practice that follows a specific sequence of postures. It requires strength, endurance and discipline, making it suitable for those who enjoy a physically demanding challenge and a structured routine.
Gentle vinyasa yoga offers a softer, less intense version of vinyasa flow.
It is excellent for individuals who want the benefits of yoga but prefer a milder pace and lower impact on joints. This style is often recommended for seniors, beginners or those recovering from injuries.
Sinéad McLoughlin Fitness
Instagram: @sineadmcloughlinfitness
David Rice at Gym Plus
Yoga is a workout that has stood the test of time and offers both physical and mental benefits. Like anything, starting can be the biggest block, as it is often overwhelming trying to start something new.
Yoga is a workout class that is ageless. It can be adapted to suit individuals of all ages, from children to seniors. Kids’ yoga classes are playful and engaging, while an older demographic can enjoy gentle practices tailored to their needs. The key is to find the right style and intensity that matches your age and physical capabilities.
Find the class right for you – You may not think it, but there are different types of yoga to choose from. Finding the right yoga class is crucial to a successful session. Consider your goals, whether it’s relaxation, flexibility, strength or stress relief, and look for classes that align with those objectives. Don’t be afraid to try out a few different types before settling on the one that suits you.
Equipment – Yoga doesn’t require much equipment, but we recommend a yoga mat as it is essential to provide comfort and grip. Depending on the style, you may also need props like blocks, straps or blankets to assist in your practice. Comfortable clothing that allows for movement is also important.
Classes vs at home – Yoga is a type of workout that doesn’t necessarily need to take place in a class. You can practice yoga at home, especially with the wealth of online resources available. However, attending classes, especially as a beginner, can provide essential guidance on proper form and technique. A blend of studio classes and home practice is often the best approach.
How often you attend – The frequency of your yoga practice depends on your goals and schedule. Beginners might start with one to two sessions per week. More experienced practitioners may aim for daily practice. Consistency is key; even a short daily practice can yield significant benefits.
Yoga benefits include the following:
- Improved flexibility and strength – Yoga poses enhance flexibility and build strength, leading to better posture and reduced risk of injury.
- Stress reduction – Breathing exercises and mindfulness in yoga help reduce stress, anxiety, and promote relaxation.
- Mental clarity – Yoga improves focus, concentration, and mental clarity, aiding in decision-making and problem-solving.
- Emotional balance – It can help regulate emotions, boost self-esteem, and provide a sense of inner peace.
- Physical health – Yoga can improve circulation, lower blood pressure, and support weight management.
- Better sleep – Regular practice can enhance the quality of sleep and help combat insomnia.
Yoga is not just a physical exercise; it’s a holistic approach to wellness that can positively transform your life. So, roll out your mat, take a deep breath, and begin on your yoga journey today!
gymplus.ie has locations in Ashbourne, Ballsbridge, Drogheda, Naas, Rathfarnham, Swords and Cork
Gráinne O’Driscoll runs Grá For Fitness offering public, private and corporate Pilates, yoga and fitness classes
As a yoga teacher, one of the comments I hear from people most often is ‘Yoga? I couldn’t do that, I’m not flexible enough,’ to which I reply, ‘Maybe that’s why you should do it.’ Yoga can be for everyone from small children to centenarians, regardless of gender.
Getting started
Signing up for a beginner’s yoga course is a great starting point. Your teacher will guide you and be able to correct your form and offer modifications if necessary. While in person classes are ideal, if these are not accessible to you, a live online course can be a good alternative. Once you have the basics, there are a wide range of recorded yoga classes of every style and level online. As with any form of exercise it’s important to consult with a health professional before you start.
What you’ll need
Yoga mats are available in most sports shops and of course there’s a wealth of choice online. Find a non-slip or ‘grippy’ mat and personally I like a thickness of about 6mm. With regards to additional props, your teacher will have straps and blocks, but you can improvise at home with a thick book and a pair or tights, belt or scarf.
How often should I practice?
While a daily yoga practice is something to aspire to – even just 10 or 15 minutes a day, a weekly class can still have a positive impact.
The benefits of yoga
Yoga can benefit both our body and mind in a multitude of ways; from improvements in strength, balance, flexibility, mobility, mood and energy levels, yoga can also have a positive effect on back and joint pain as well as heart health.
Yoga can be a tremendous sleep enhancer and help with stress management. Many women are extolling the virtues of yoga for relief from the symptoms of menopause.
In recent years, sports people are turning to yoga as a means of supporting their performance, protecting them from injury and even as part of their rehab post injury.
The benefits of yoga can be many and far reaching, maybe it’s time to give it a try.
www.graforfitness.ie
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