Not to worry – what you hear is normal.  The terms and phrases used are Sanskrit words for yoga poses (asanas) and phrases.  Sanskrit is a classical language of India.  Although no longer spoken, it is like Latin and classes are still often taught in Sanskrit so it’s useful to develop a basic knowledge of common terms.  Here’s a helpful list:

• Asana – seat; any postures or poses
• Bandha – to lock, to tighten. Helps to control energy from the breath.  For example Uddiyana bandha (abdominal contraction; gently drawing the stomach inwards)
• Chakra – energy centres throughout the body
• Drishti – gaze or focal point used during practice.  It also helps one not to think about how one looks in the posture.  When the eyes wander the mind also wanders.  For example gazing at the middle finger in Virabhadrasana II (Warrior II)
• Mantra – a word or snappy phrase audibly or silently repeated.  This could be in Sanskrit or could come from a quote that motivates and inspires you.
• Mudra – gesture, seal.  Helps increase focus and concentration.  For example Anjali mudra (hands in prayer at the heart centre), Chin mudra (index finger and thumb touching with the palms facing up)
• Namaste – usually said at the end of the class.  This means I bow to you and is commonly translated to mean “the divine light in me honours the divine light in you.”  It is the recognition that we’re all equal and share a common divinity.
• Niyama – our attitude to the environments and others.
• Om – slow steady sound mantra chanted A-U-M.  The sound of the universe.
• Pantanjali – compiler of the yoga sutras and also considered the founder of the yoga philosophy
• Prana – life force; life energy, breath
• Pranayama – breathing regulation/ techniques
• Shanti – peace (often chanted three times)
• Surya Namaskara – Sun Salutation; a sequence of asanas, linked together by breath
• Yama – self observation
• Yogi – yoga practitioner
• Yogin – male yoga practitioner
• Yogini – female yoga practitioner

These are just a few of the common terms you may or may not hear in a yoga class.  Just like Latin, saying the words in Sanskrit keeps the authenticity of the language.  Once you get used to hearing these terms it becomes second nature.  For example did you know ego is Latin?  Yep, we speak Latin often without even realising it.  What’s more, as the Swedish scientists have discovered, learning a new language increases the size of your brain helping you stay cognitively healthy well into your later years.

Now my fellow yogis and yoginis, you can add a bit of Sanskrit to your lingo list.

Namaste

xo

A yogini, mother-to-be, chocolate loving pharmacist…Jox took time out to share her joys about pregnancy yoga with us.  One of the amazing things about teaching yoga is hearing about all the wonderful benefits it brings to one’s life.

Why did you start pregnancy yoga?

I began to improve my physical strength and general wellbeing throughout my pregnancy.  I found that it gives me a sense of balance and a positive outlook on life in general.  I hope to continue and join the mum and baby yoga class after the baby arrives.

How long have you been practicing pregnancy yoga?

I began pregnancy yoga at week 14.  Hence I have been practicing for 11 weeks.  Prior to that I had attended a few yoga classes on and off.

What is it like doing yoga while pregnant?

I have found that in most of the classes I have attended our main focus has been based on deep breathing and relaxation exercises as well as stretches that help you throughout pregnancy and birth.  The stretches are modified to suit every individual without over doing it.

What is your favourite pose and why?

Child’s pose, as I feel it relieves tension in my neck and shoulders.

Best yoga moment

Attending class with other ladies who are also pregnant and sharing our experiences.

What’s your essential item of yoga?

Yoga mat

What is the best thing you have learned from pregnancy yoga so far?

To listen to the body, trust what it tells you and always have a positive outlook each step of the way.

Last book you read

It started with Paris – Cathy Kelly

Naughty but nice

Chocolate cake

Thank you for the magic 10 Jox.  Enjoy this exciting beautiful journey…

Namaste

xo

Feel vibrant, healthy and keep that radiant glow of yours during and after pregnancy with some yoga stretching.  Yoga will be there to hold your hand every step of the way during this roller coaster ride.  Many women come to yoga for the first time during pregnancy.  As with all forms of exercise please check with your GP that it is safe for you to practise. Here are some quick pointers:

1^st Trimester

Making space in your life for a new baby is now a priority for you emotionally and physically.  Less is best in these first weeks, as you adapt to changing hormones.  High levels of oestrogen and progesterone are produced to support the pregnancy however these hormones are also responsible for nausea, anxiety, headaches, mood swings, tiredness and shortness of breath. You will need to:

• Slow down and discover the power of gentle movements and in depth relaxed stretches that avoid any strain in your pelvic area.
• Learn to breath more deeply, relax more effectively and develop an awareness of your pelvic muscles.

Now is a good time to practice a different type of yoga like restorative yoga.  This way you prepare your spine and the rest of your body for the changes of pregnancy.  Find acceptance of any physical changes and limitations and fine tune your art of letting go and really listening to your body.

2^nd Trimester

After much needed rest and nurture in the early weeks now is the time to really enjoy your pregnancy in this trimester also known as the cheery phase. Yay! Once the placenta is fully functional, hormones have settled down and your pregnancy is well established, yoga can now energize and strengthen you to carry your growing baby with ease and confidence.   Pregnancy is an adventure of self-transformation from ‘you’ to becoming ‘two.’  Your uterus is now home to an entirely new being.  Enjoy this time by:

• Having a daily yoga practice, even if very short. Follow this with relaxation to create the balance you need to welcome the changes and your growing belly.
• Making friends with your baby through movement, breath, and sound. Babies can differentiate sounds and can start to recognise your voice at around 24 weeks. Fathers may welcome an invitation to take part in this bonding session.
• Finding small ways to celebrate whether it’s a particular piece of music you dance to each day, something delicious to eat or sharing with other mums-to-be.
• Take time to notice how you really feel and listen to your body as you move through the yoga postures. There are poses to relax your hips and shoulders and poses to help you focus on good alignment and posture. There are even poses that will help alleviate common discomforts like back ache and leg cramps. Some poses will gently energise like sun salutations, whilst others settle your energy and release anxiety like child’s pose.

A balanced practice will consist of poses that suit your energy and new shape, and are safe for your baby.   When you experience things you really enjoy you nourish and enrich your baby’s experience in the womb.

3^rd Trimester

During these last weeks of pregnancy your baby actively prepares to be born, so getting ready for this arrival becomes your main focus. By 40 weeks, the baby is eight times bigger than it was at three months.  The baby’s increased weight and change of posture may bring about muscle aches and pains, disturbed sleep patterns, increased weariness and a sense of heaviness as the baby compresses internal organs. Yoga postures and breathing will prepare you physically, mentally and emotionally for labour:

• Energetic movements alternated with supported stretches to help you keep yourself fit and comfortable.
• Longer periods of deep breathing and relaxation
• Continue toning pelvic floor muscles to train yourself to be open and without fear

Deep breathing and rotating hip movements encourage the baby to his or her optimal positioning for birth.  However your birth may unfold, yoga will help you to stay centred and connected with your baby.

Whatever you do, don’t fret.  This is a special time for you.  If you remember one thing it is this: your body is designed for pregnancy and birth and you can greatly enhance the whole experience with yoga.  I wish you good health and happiness during your pregnancy, a safe and successful birth and a lifetime of joy with your offspring.

Namaste

xo

Sanskrit

Eka Pada Rajakapotasana

Eka = one
Pada = leg
Raja = king
Kapota = pigeon
Asana = pose

Directions

1) Begin on all fours with knees directly below hips & hands slightly ahead of shoulders.  Slide right knee forward to back of right wrist; bring right foot to the front of left knee. Outside of right shin will rest on floor. Slowly slide left leg back, straightening knee & descending front of thigh to floor. Lower outside of right buttock to floor.  Position right heel just in front of left hip.

2) The right knee can angle slightly to right, outside the line of the hip. Exhale & lay torso down on inner right thigh for a few breaths.  Stretch arms forward.

3) Slide hands back toward front shin & push fingertips firmly to floor. Lift torso away from thigh. Lengthen lower back by pressing tailbone down & forward & lift pubis toward navel. Roll left hip point toward right heel & lengthen left front groin.

4)  Bring hands to top of pelvis. Push down. Against this pressure, lift lower rim of rib cage. Back ribs lift a little faster than front.

5) Stay for 60 seconds.

6) With hands back on floor slide left knee forward, exhale & lift up & back into Downward Facing Dog. Take a few breaths, drop the knees to all-fours on another exhalation & repeat with legs reversed.

Benefits

• Deep stretch for hips
• Stretches thighs, groins, psoas, abdomen, chest, shoulders and neck
• Stimulates abdominal organs
• Opens shoulders & chest

Precautions

• Sacroiliac injury
• Ankle injury
• Knee injury
• Tight hips or thighs

Modification

• If you can’t descend the front leg hip to floor, place a folded blanket underneath the hip for support.

Variations 

• Half Royal Pigeon Pose (Hold onto back foot)

Sanskrit

Adho Mukha Svanasana

Adho = down
Mukha = face
Svāna = dog
Asana = pose

Directions

Here are some quick tips for Downward Facing Dog Pose…

Tip #1 | Knees bent

New students with stiff backs and legs don’t need to try and force their legs to be straight.   The huge effort it takes to straighten the legs pushes way too much weight forward onto their hands which has the knock on effect of dropping their hips too low.  So, if you’re struggling to straighten your legs, it’s OK to BEND them.   This ‘bending’ will help the spine to extend down from the hips and place 80% of the weight on the feet instead of  the vulnerable hands…and now the classic Downward Facing Dog form will appear.

Tip #2 | Weight on feet

Be aware of where most of your weight is being placed.  Most beginner students will pile 80% of their weight onto their hands.  This is a big NO, NO.  The hands have wee little bones in them which means putting too much weight on them can cause injury.    Instead, 80% of the weight needs to be focused onto the feet.

Tip #3 | Use hands to push weight back onto feet

The name of the Downward Facing Dog game is to get as much weight off your hands as possible and as much weight into your feet as possible.   That’s done by using your hands to push the weight onto the feet.

Tip #4 | Vary the stance

Vary the width and length (more distance between hands and feet) of the stance.

Tip #5 | Puppy pose

Perform puppy pose (Downward Facing Dog on knees) and then Downward Facing Dog.   Be aware of the stretch going on in your backs during both poses.  If the Puppy pose stretch feels similar to Downward Facing Dog, you’re getting the benefits of the pose.

Benefits

• Shoulder stretch
• Calms nervous system
• Stimulates abdominal organs & thyroid gland
• Stretches shoulders
• Helps relieve symptoms of menopause
• Reduces stress & fatigue
• Therapeutic for backache, headache, infertility, insomnia & sinusitis
• Tones arms
• Sculpts thighs
• Shoulder opener
• Entire backside of body is set free

Precautions

• High blood pressure
• Pregnancy
• Headache

Modification

Bend knees:  One of the great things about yoga is that modifications open the doors to yoga to students of all abilities.   When you modify Downward Facing Dog, the physical focus is on lengthening the spine and opening up your upper back.  That means you get the same benefits from bending your knees as you would with straight knees (the only difference is that you wouldn’t get such a deep stretch for the hamstrings. 

Bend knees & block: Bend knees and rest each hand on a a yoga block. 

Puppy Pose: Come onto knees into Extended Child Pose (a.k.a Puppy Pose) and finish in Child Pose. 

Use a chair: If you have tight hamstrings, here’s a great modification.   Practice Downward Facing Dog by putting your hands on a chair (instead of the mat).   The chair will allow you to straighten your legs and get a good hamstring stretch in while keeping a long, straight spine.   However, don’t limit yourself to only using chairs.   For example, you could also use a sofa, table,  bed, kitchen sink and wall.   The higher the prop, the more you will be able to straighten your legs (hamstring stretch) while still maintaining the long, straight spine that is the core of Downward Facing Dog.     

Use a wall:  If you have wrist or shoulder injuries, practice Downward Facing Dog using a wall as a prop.  

Sanskrit

Navasana

Nav = boat
Asana = pose

Directions

1) Sit with legs straight in front. Press hands on the floor behind your hips, fingers pointing toward the feet. As you exhale, bend your knees then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lift your pubis toward your navel and slowly lift legs. Straighten knees, raising the tips of toes slightly above the level of your eyes.

2) Stretch arms alongside the legs & reach strongly out through the fingers. Alternatively, keep the hands on the floor beside your hips or hold on to the backs of your thighs.

3) Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.

4) Stay in the pose for as long as you can (up to a minute). Release the legs with an exhalation & sit upright on an inhalation.

Benefits

• Strengthens abdomen
• Strengthens hip flexors
• Strengthens spine
• Stimulates kidneys
• Stimulates thyroid
• Stimulates prostate glands
• Stimulates intestines
• Improves digestion

Precautions

• Asthma
• Headache
• Heart Problems
• Low blood pressure
• Menstruation
• Pregnancy
• Neck injury

Modification

• Bend knees and loop a yoga belt or strap around soles of feet.  Grip firmly. Lean torso back, lift, straighten legs, adjust strap so it’s taut. Push feet firmly against strap.

Variations 

• Half Boat pose (Ardha Navasana)