Practice Yoga Every Day Archives - Fever

What is Vinyasa Yoga?

Vinyasa Yoga 101

So you’ve taken a Vinyasa Yoga Class and may have even heard your favorite teacher call out “take your Vinyasa”. This can be confusing. The term Vinyasa actually has a few different meanings that are used quite frequently and are not mutually exclusive.

The word Vinyasa can be translated into arranging something in a special way, such as yoga poses. Vinyasa is one of many different styles of yoga and is a practice where we link the breath with movement. We coordinate and flow poses together from one pose to the next and do each set of poses on each side of the body.

Before transitioning to the other side of the body we hear the teacher call out “take your Vinyasa” or “take your Chatarunga”. This means that we move through the transitioning poses of Downdog, Plank, Cobra/Updog, and then back to Downdog to neutralize the body before beginning the other side. These transitional poses are part of the tradition of yoga and have been practiced this way for thousands of years. So again, linking poses together using the breath. These 4 poses are linked together as transitions and are considered a “Vinyasa”.

Vinyasa is one of the most popular styles of yoga

We understand why Vinyasa Yoga has become so popular. It’s a momentum style practice that burns calories, kicks up your heart rate, AND builds strength and flexibility. What’s not to love?

By consciously flowing with breath and movement we anchor ourselves in the present moment. It is often referred to in classical yoga as the “breathing system”.

Vinyasa Yoga Classes are always different

There is a ton of variety in Vinyasa Yoga Classes. Normally, no two yoga classes are the same. Teachers choreograph and link together poses that open certain areas of the body. Some days you may work hips and quads, other days shoulders, core or low back. Some days, you get a mixed bag where you get a little bit of everything! Almost certain though, you will get a spine lengthening and strengthening session regardless if you work the upper or lower body. All yoga poses revolve around the axis of the spine.

There is a saying in yoga…

‘Age is not defined by a number but by the flexibility of your spine’

We agree wholeheartedly~

There are many styles of yoga to explore

Hatha yoga is a set of postures for physical and mental exercise used to open up the channels of the body. “Ha” means sun and “tha” means moon. We balance the sun (masculine) and moon (feminine) energies of the body to develop strength and flexibility. This is a transformation style of yoga that focuses on the 8 limbs of yoga designed by Patanjali, the Father of Yoga.

Restorative yoga is where we utilize gravity and many props to hold poses for long periods of time. These poses are normally close to the ground or practiced on the belly, seat or back. It is the opposite of a “yang” practice which revolves around dynamic energy. This practice is meant to offer up more stillness and challenge the mind by slowing down.

Ashtanga yoga was the first style of yoga and is the foundation that all yoga derived. It was developed by Sri K. Pattabhi Jois in the early 1900’s. Ashtanga Yoga is a progressive set of postures or asanas that is linked together with the breath to induce an internal heat that purifies the muscles and organs. It is the same set of postures each time. This yoga creates a strong body and calm mind. There are 3 sets or series in Ashtanga Yoga. The short-form primary series is usually what is taught in most yoga studios that offer Ashtanga Yoga.

There are several other types of yoga to explore such as Kundalini Yoga, Bhakti Yoga, Jiva Mukti Yoga and more. Finding the right fit for your lifestyle is key.

When is the best time to practice yoga?

September 18, 2019/in Practice Yoga Every Day /by Shannon Austin

Should you practice yoga in the morning or evening? Great question!

As usual, the answer is more complex than you’d think and really comes down to your personal preference. From an Ayurvedic standpoint, it is recommended you wake up in between 4 and 6AM when the world is still asleep, and practice meditation and asana. From a modern world perspective, it’s recommended that you practice yoga either first thing in the morning or in the early evening.

However, many factors are involved in each of our decisions on when to practice. Your work schedule, habits, belief system, and familial responsibilities may make the decision for you.

For example, if your morning involves getting rambunctious kids dressed, fed, and on the bus, a morning practice may be unrealistic. The same is true if you’re committed to evening functions throughout the week.

Your personal constitution may also factor into the decision. Some people are raring to move at 6 AM, while others won’t even speak until they’ve had a few cups of coffee. And even if you do have a quiet morning, it may not be the right time for you if you have seasoned habits you practice in the hour before heading to work. Or if you find yourself yawning by 8 PM, you might want to try practicing earlier in the day.

Read on to explore the many benefits to both morning and evening yoga practice.

Benefits of morning yoga practice

Morning yoga practice helps you clear your mind and set an intention for your day.

Energizing poses, like backbends and sun salutations, wake up your tight body and work out the kinks after a night’s rest.

The morning is usually the coolest part of the day.

Twists and arm balances are easier to perform when you’re not competing with digestion from various meals during the day.

Practicing yoga in the morning avoids any last-minute conflicts that may derail your intentions to step on your mat.

Benefits of evening yoga practice

Evening yoga practice, on the other hand, can prepare your mind and body for sleep.

Incorporate twists and forward folds to help you wind down from a busy day.

Most people have more free time in the evening, helping you feel less rushed in your practice.

Practicing in the evening soothes tension, aches, and pains, providing a deeper, more replenishing sleep.

It can also help you break bad habits like snacking or binge-watching TV.

As you can see, there are benefits to either practice time. If you’re not quite sure what’s best for you, experiment.

Diligently try one full week of early morning practices – either at home or with us at the studio for added accountability. Then spend a second week practicing in the evening, exploring what benefits and challenges you find in each style.

After you find the right fit, stick to a similar time whenever possible to maintain that lovely sense of grounding. Try incorporating daily rituals – like meditation, chanting Om, or doing Sun Salutations – to establish further consistency.

Ultimately, take ownership of your yoga practice and design it so it best suits your body and mind!

5 reasons your body and mind want you to practice yoga

5 Signs Your Body and Mind Want You to Practice Yoga

August 23, 2019/in Practice Yoga Every Day /by Shannon Austin

Do you suffer from a tight, rigid body? Do you ever feel like you’ve been breathing shallowly all day? Can you not recall the last time you truly relaxed on a regular, routine day?

If any of these sound familiar, your body and mind are trying to tell you to step onto your yoga mat.

And if the excuse at the tip of your tongue is that you’re too busy, that’s exactly why you should make time for yoga. The practice of yoga connects you to your innermost self – a sacred space where you’re able to move trapped emotions out of your body.

Here are five not-so-silent signs you should get back in the studio.

1. Your body feels extraordinarily tight and rigid.

A tight, inflexible body often comes from sitting too much. If your days are filled with long commutes or motionless hours at a desk, you’ll benefit greatly from the dynamic movements and hip openers found in a yoga class. Check out these tips on how to incorporate yoga into your desk job.

2. You often find that your breathing is short and rapid.

Short breaths are a sign that you may be stressed. The world doesn’t often prepare us with the tools we need to stay centered in stressful situations. If you feel like you’ve been breathing shallowly and unconsciously all day, yoga’s breathing techniques – like Ujjayi – can help. They take us out of our sympathetic nervous system (fight or flight) and move us into our parasympathetic response, which looks a lot more like rest and digest.

3. You feel mentally unbalanced or suffer from a mental illness.

If you’re struggling with anxiety or depression – whether in the short-term or a long-term condition – yoga can be your best friend. By lowering cortisol levels and releasing the tension, yoga calms the mind’s chatter and lowers your blood pressure and heart rate. Read more about how yogic breath eases symptoms of anxiety.

4. You’re not sleeping well.

For those who suffer from insomnia or who simply struggle with a lack of sleep once in a while, yoga provides a better sleep quality for practitioners. Psychology Today demonstrates the truthfulness in this using a study conducted by Harvard Medical School. And here are a couple of poses I recommend weaving into your home practice to help you sleep better.

5. You can’t remember the last time you relaxed on a regular, routine day.

I’m not talking about taking a vacation or going to the spa. When was the last time you made room for relaxing self-care in your regular routine? If this is the case for you, your body and mind are likely begging you to step on the mat, so you can learn to relax your body and clear your chaotic mind.

—

Whether you’re a regular member or have never stepped onto a yoga mat, chances are your body and mind are not-so-subtly telling you it’s time to practice. Trust me, you’ll see the benefits.

10 Reasons why we practice yoga

May 4, 2019/in Practice Yoga Every Day, Teacher Training, Yoga Grand Rapids, Yoga Practice, Yoga Teacher Training /by Shannon Austin

If you’re new to yoga or have never practiced before, you may be wondering: why the heck do people submit themselves to this crazy yoga practice? And if you’re a seasoned yogi, it’s always worth reminding yourself exactly why you step onto your mat each day.

Most people start practicing yoga hoping to gain a combination of flexibility, strength, and stress relief. But most yogis experience a change of heart regarding why they do yoga – most often pointing to self-compassion, spirituality, and community as the lasting benefits.

Let’s look at 10 different reasons why people do yoga, starting with the physical and moving into the deeper reasons.

1. Yoga provides better flexibility and mobility. Over time, even the stiffest muscles can stretch and lengthen. But one of yoga’s biggest strengths as an exercise form is the functional flexibility it offers to make it easier to complete everyday movements – such as kneeling, bending, or reaching.

2. It builds full-body strength. Yoga is a full-body workout. In any given class, you’ll touch on just about every muscle group in your body with both long, static holds, and fluid, dynamic movement. By supporting your own body weight and intentionally pulling each muscle up and in, you’re building functional strength right where you need it.

3. Yoga relieves stress. Yoga balances your body, mind, and nervous system, helping you relieve tension, ease your frantic mind, and steady your breath. Perhaps most importantly, it forces you into mindful awareness of the way you react to difficult situations, preparing you to respond more positively in the face of future stress. Read more about relieving anxiety through the power of the breath here: The Power of Yogic Breath to Relieve Anxiety

4. It detoxifies your body. Twisting poses and backward bends help give your body’s natural rhythms a boost. When you move in these poses, you squeeze your organs, pumping fresh blood throughout your body and removing waste from your cells.

5. Yoga reminds you to breathe. In class, you’re continually reminded to inhale deeply and exhale slowly, allowing you to notice when your breath is suffering – whether from physical exertion or emotional toil. I can’t tell you how many times this practice has helped me cool down off my mat – either by offering physical relief or preventing me from saying or doing something I would regret.

6. It helps increase concentration. I believe most of us today have concentration troubles, resulting from this digital age and the many tasks constantly tugging us in different directions. Yoga teaches you to continually observe your body, breath, and emotions. It focuses your mind on one pose at a time – often for much longer than you’d prefer! Over time, this practice can increase your ability to focus off the mat – boosting creativity and energy.

7. Yoga increases self confidence. Beginners and experts alike struggle, sweat, and fall over quite often in yoga class. But, guess what? No one is here to judge you on your performance. So, learn to laugh at yourself and keep showing up on your mat. Because, dedication to your practice will bring improvement – even if it’s not in the way you expected.

8. It helps you live in the present. If you spend much of your days planning, worrying, or regretting your actions, yoga can help you unplug and focus on what’s going on in your body and mind in this moment. Give it a try if for no other reason than setting technology aside for 75 minutes. Through breathwork and experience, you’ll learn to live in the present off your mat too.

9. It encourages playfulness. How often as adults do we get to practice new things, like balancing on our head or flipping upside down? Yoga brings you back to that child-like mind, where you explored and approached new situations with curiosity and playfulness, rather than anger and ego.

10. Finally, yoga builds community and connection to an ancient lineage. When you practice yoga, you become part of a four thousand year old tradition. You’ll discover a multitude of tools for enriching your lives – from meditation to health tips, and much more. Yoga can provide an amazing opportunity to discover new friendships, teachers, and communities. I can tell you that I’m continually inspired by the teachers and students who walk through these doors.

The truth is that yoga is not about simply changing your brain or your body. It transcends those goals and helps you connect to what you already have – and who you already are.

So, why do you practice yoga? I’d love to hear some of the reasons you step onto your mat each day!

Yoga Fuel: The Importance of Breathing

March 28, 2017/in Grand Rapids Hot Yoga, Hot Yoga, Practice Yoga Every Day, Restorative Yoga, Yoga Breath, Yoga Practice, Yoga Teacher /by Shannon Austin

If we breathe automatically and hardly think about it during the day, why is breath emphasized so much during yoga class? And how is it even possible to breathe incorrectly?

These questions are common among beginner yogis, and they’re worth discussing. Awareness of breath, as well as synchronizing breath to movement, is an integral part of yoga.

Mechanically speaking, the act of breathing can be either automatic (an unconscious, involuntary behavior) or deliberate (a conscious, voluntary behavior). By making an automatic behavior deliberate, we begin to affect our neurological programming through a state of intentional awareness. This conscious breathing affects us biologically, emotionally and physically.

Biologically:

During most of the day when we’re breathing unconsciously, our breath is controlled by the medulla oblongata (the primitive part of the brain). When we switch to conscious breathing, it stimulates the cerebral cortex (the more evolved areas of the brain). It’s in that moment that the magic starts to happen! Activating the cerebral cortex has a relaxing and balancing effect on our emotions, which leads us into the next benefit of intentional breath.

Emotionally:

When you begin to tune into your breath like this, emotional stress and random thoughts vanish. Your whole system gets a break. Your body’s energy begins flowing freely, disrupting any emotional and physical blockages and freeing your body and mind. This results in that “feel good” effect you experience after a yoga practice.

Physically:

In our physical yoga practice, the breath works side-by-side with our structural alignment. Our natural tendency is to hold our breath or use stress-induced breathing (short and shallow) while holding a posture, especially in a challenging pose. This creates stress and tension in the body. That’s why you always hear yoga teachers reminding students to continue breathing intentionally during the toughest poses and sequences.

Now, you’re probably wondering exactly how you’re supposed to breathe…. In yoga, there are a variety of different breathing styles. We’ll highlight one here called Ujjayi (ocean sounding breath). When done correctly, it calms the mind, creates internal heat and gives an uplifting boost of energy. Like most aspects of yoga, it requires practice, patience and an open mind and heart. To do this type of breath, try the following sequence:

With your mouth open, try exhaling the sound “HAAAAH” – similar to the sound you make when you’re trying to fog up a mirror. Get comfortable with this sound to get the hang of the practice.
Close your mouth and attempt a similar sound, feeling the outflow of air through your nasal passages. If you’re doing this correctly, you should sound like waves in the ocean (or Darth Vader).

Generally, you should incorporate a positive resolve or mantra into every yoga session. This can be a single word or phrase that serves as a goal for your practice. This mantra should be integrated into your breathing process. When you inhale, gather up the stress or worries in your mind; when you exhale, imagine that stress flowing out of your entire body.

We’re willing to bet you had no idea how important – and complex – your breath is. What seems like an automatic process is actually critical to mindfulness, stress removal and energy creation.

If you’re ready to practice the art of yogic breathing, come join us for yoga class. And don’t forget to incorporate conscious breath into your daily life. When you’re feeling stressed or tired at work, school or home, spend two minutes focusing on deep inhales and exhales. You’ll be surprised how great you’ll feel after.

“A yogi measures the span of life by the number of breaths, not by the number of years.” -Swami Sivananda

Benefits of morning yoga practice

Benefits of evening yoga practice

Here are five not-so-silent signs you should get back in the studio.

Classes

Get Help