Peaceful poses

Yoga can be a relaxing activity both physically and emotionally. For beginners, it can also be fascinating and intimidating.

Angela Barnhill, wellness director at the Harrison Family YMCA, says that by knowing several key facts, starting a yoga class or regimen can bring countless benefits to a woman?s life.

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Learn some yoga poses from YMCA Wellness Director Angela Barnhill

"A lot of people are intimidated by yoga," Barnhill says. "But yoga is a practice, and people spend time mastering the positions at different paces. There are all kinds of different levels in the classes."

When you feel comfortable with taking on yoga for the physical and emotional benefits, it can raise your self-fulfillment and self-awareness. It can improve muscular endurance, balance and strengthen your core.

Many yoga experts recommend enrolling in a yoga class like those offered at the YMCA instead of learning the positions through a manual or video, because certified instructors can help beginners learn to do the positions and the modifications of those positions in a safe manner.

The first step to approaching yoga, Barnhill says, is to get your doctor's permission to perform the moves. Certain positions can be harmful if a person has certain conditions. For example, a person with glaucoma would not want to get into certain yoga positions because of the pressure they can put on the eyes.

"You want to make sure you're physically fit and that your joints, ligaments and tendons are in good condition," she says.

At a facility like the YMCA, yoga classes concentrate on the physical benefits of the program, while many yoga studios go toward the more spiritual aspects of the exercises. Yoga beginners at a gym might want to assess their level of fitness and their knowledge of yoga in general when choosing what level of class to sign up for.

Beginning yoga students should make sure their fitness instructor is nationally certified for safety reasons, and students can feel free to ask for proof of certification.

A yoga class can make some people feel out of their comfort zone at first, but if they know what to expect, it can be an enriching experience.

Shoes and socks are not worn during class, but students should wear comfortable, moveable clothing, but not anything billowy that will get in the way during changes in position.

Students should bring water.

"Yoga does make you sweat," Barnhill says. "It will make you feel fatigued yet relaxed."

She urges students to pay attention to their bodies and take a break from class if the body feels it is necessary. Soreness can result from yoga, and may appear either after or during a yoga position.

"A pose might feel really good one day," she says, "and another day it might hurt. You never want to force a stretch, and you should breathe through the tension."

One mistake many beginning yoga students make is comparing themselves to other students who may be more advanced, and looking at the program from a competitive perspective. Because it takes different people different amounts of time to master each position, students should focus only on their abilities and comfort level.

'While you should challenge your body," Barnhill says, "you shouldn't even think about what the person next to you is doing.'

With so many levels of fitness represented among the participants in a yoga class, an instructor can show you modifications of the poses that may be easier on your body when you first begin yoga. If you attempt a pose and it hurts or is uncomfortable, you can go into the modified pose until you work up to original position.

Many beginners, Barnhill adds, start out with a class that includes students of varying ages.

'Yoga is something you can start and use for the rest of your life,' she says.

An easy checklist of things to remember when beginning a yoga class:

*Pick a yoga type, depending on your personality and level of fitness.

*Find a class in your community that is convenient to you and is held at a time you can realistically participate on a regular basis.

*Find out what to bring, in terms of clothing, mats, etc.

*Research what to expect, regarding how the instructor begins and ends the class, when it is appropriate to leave the room, and other details of the class.

*Don't eat a big meal before class, but eat lightly a few hours before class and bring water with you.

*Inform the instructor that it is your first class.

*Familiarize yourself with some of the beginner yoga poses.