I’ve been enjoying weekly yoga classes for over 2 years now, for the physical and mental benefits I undeniably feel after just an hour’s class. I wish I’d discovered yoga years ago, particularly during those stressful four years at university. I can only imagine the good it would have done for my spine, constantly hunched over a desk, and my busy brain overspilling with legal cases. Yoga has now become an integral part of my week to support my wellbeing.
This week, I chatted to the lovely Natalia Mank, Yoga Origins, about the benefits of practicing yoga. A very special thank you to Natalia for sharing her wisdom with the Sistabliss Tribe. In this post, she answers commonly asked questions about practicing yoga. You can also find out how to join Natalia’s classes or give a loved one the gift of yoga this Christmas.
Natalia, owner of Yoga Origins, teaches Ashtanga Vinyasa, yoga for beginners, Slow Flow yoga and also pre-natal & post-natal yoga.
“In addition, I am qualified to teach yoga for cancer patients and survivors and teach yoga for cancer in dedicated small groups and in a private setting.
Myself I practice Ashtanga on most days but I do like to mix it up with more restorative practices.”
Who can practice yoga?
I love my weekly yoga class with Natalia, because the room is full of people of different ages and abilities. Everyone feels welcome and able to participate. Even on those days where my balance is all over the place – we all laugh together! So who can actually practice yoga?
“Anyone! If you can breathe then you can practice yoga!
Natalia, owner of Yoga Origins, teaches Ashtanga Vinyasa, yoga for beginners, Slow Flow yoga and also pre-natal & post-natal yoga. People attending my classes range from 18 to 81 in age. Some enjoy excellent health condition; others are in the process of recovering from a surgery or illness, or currently undergoing treatment.
All yoga postures can be adapted and modified to ensure that they are safe and beneficial for you.”
What are the physical and mental health benefits of yoga?
Yoga has numerous mental and physical health benefit. Thankfully Natalia is here to explain just why yoga is such a healing and restorative practice.
Physical benefits of yoga
“The rather obvious one is that yoga increases your flexibility. Inflexibility in muscles and connective tissue, fascia and ligaments, often leads to poor posture and pain in lower back and knee joints, among other areas of the body. So through regular yoga practice you do not only increase your range of motion but also improve your posture and get rid of pains and niggles which over time could otherwise lead to injuries. Win-Win!
Yoga builds muscle strength and improves your bone density. We tend to think of bones as solid impenetrable elements but they are in fact, living porous tissue. We have two special types cells in the bone – osteoblasts, responsible for new bone formation, and osteoclasts – responsible for getting rid of dead bone cells (aged bone reabsorption). It’s a continuous process which, when balanced gives us excellent bone density with a stable, resilient skeletal structure.
However, depending on our age and hormonal balance this process can be disrupted. Leading to osteoporosis and increased fragility in the bones. All the balancing postures in yoga, where we bear more weight on one side of the body than on the other, cause the muscle to pull on the bone. This stimulates production of osteoblasts – literally creating new bone as we practice! I think it’s marvellous because it has been scientifically proven that yoga can reverse osteoporosis and significantly strengthen your bone structure when you are young and healthy. Preventing bone fragility in the future.
Yoga also protects your spine. Your safely performed backbends, twists and forward folds will keep your spinal discs supple and resilient.
Yogic postures and breathing also stimulate your cardiovascular system, providing more oxygen to your internal organs. Many inverted postures, and even simple postures when you lift your arms and legs against gravity, will stimulate the work of the lymphatic system responsible for your immune system and getting rid of toxins in your body. The list just goes on!“
Mental benefits of yoga
“The mental benefits of yoga are just as numerous and profound. A recent study conducted at the Boston University School of Medicine (BUSM) provides evidence that yoga and yogic breathing exercises can improve symptoms of depression and anxiety. With short term improvements with each session, as well as cumulatively over three months. This is just one of many studies conducted over the last 50 years on this subject. Deep yogic breathing lowers your cortisol levels and helps you transition from the ‘fight or flight’ response (sympathetic nervous system) to ‘a rest and digest’ response (parasympathetic nervous system). This promotes digestion, relaxation, resilient response to stress and deeper, more regular sleep.
Last but not least, yoga practice stimulates your serotonin production – the hormone responsible for your happiness. What’s not to like!
For me there are also plenty of spiritual benefits. Yoga has given me a sense of inner peace and an opportunity to really get to know and accept myself through the practice.”
How often do you need to practice yoga to feel the benefits?
Many of us with busy lives find it difficult to add something new to our routines, especially to benefit our wellbeing. But Natalia explains we only need to set aside a little time to feel the benefits.
“Practicing once a week for an hour on a regular basis is great for a start. It will allow you learn yogic breathing and set sequences of postures such as sun salutations. You will also notice your body becoming stronger and more flexible, and positive shifts in your mindset after class.
If you want to advance more quickly, learn new postures and feel profound calming benefits of yoga, I’d really recommend practicing at least twice a week. Perhaps you could attend a group class twice a week and then explore with a short practice on your own at home. You will notice profound positive changes within a few weeks!”
What equipment is recommended?
If there’s one thing i’ve learned since discovering yoga 2 years ago, it’s to research and invest in decent equipment. I’ve gone through three yoga mats, struggling with grip, before finally talking to my teacher and investing in a decent mat – the difference was huge.
A good yoga mat
“A good yoga mat is a must, I do love Manduka mats as they are non-slippery allowing you to keep a good grip. They also last forever and are sustainably produced.“
You can find the exact Manduka mat I use by visiting my Shop My Wellness Essentials page. I love the thick rubbery texture which cushions my body and prevents slipping during demanding poses.
Comfortable clothing
“Comfortable & breathable clothing is crucial. It doesn’t have to be top brands (although there are plenty of brands out there, such as Sweaty Betty or Fabletics which can be addictive). I must admit I live in leggings as my job allows it. It’s important that the clothes you wear allow you for a full range of movement. They should also be durable as you’ll probably want to wash them after each use. A good sports bra goes a very long way in yoga!“
Blocks and straps
“If you are a beginner and know that you have tight hamstrings/lower back or enjoy a more restorative (relaxing) yoga style, investing in two blocks and a yoga strap is also a great idea. These props will allow you to enter postures safely and feel more supported, making your practice feel more accessible and enjoyable. For blocks, straps and all things props, I really recommend the Yoga Matters online store, which has great quality mats, props and yoga equipment.”
Practice yoga with Yoga Origins
Whether you live local to West Sussex or further afield, you can practice yoga with Natalia in a number of ways. I’m so delighted I can still enjoy Natalia’s classes during lockdown, by practicing via Zoom.
“I teach five face-to-face group classes in the week in Arundel and Yapton. These are open-level classes, suitable for beginners and regular practitioners alike. I also teach online, normally dynamic Ashtanga classes in the mornings but during lockdowns this year I have moved my entire yoga schedule online and this has been a blessing both for me and for my students.
I offer private classes both online and face-to-face. They are brilliant if you want to progress quickly, have an irregular work schedule and need a flexible teacher, or if you have a particular health condition.”
Give the gift of yoga
I think we can all agree 2020 has been a pretty crappy year – with our mental and physical wellbeing feeling the full affects of the pandemic. I can’t think of a more thoughtful and fitting gift this year for loved ones, than the gift of yoga – and Natalia has fantastic offerings this Christmas.
“This festive season I have launched a limited edition of the Gift of Yoga, a luxurious wellbeing package filled with yoga, meditation, aromatherapy and affirmation work to help you feel deeply relaxed and focused. This is a special you can offer to your loved one, or treat yourself!“
Golden Tip
If you remember just one point from this post, Natalia shares one very important tip:
“Focus on your own breathing as often as you can. Yoga can seem daunting in the beginning, especially if you start comparing yourself to others, but if you are breathing deeply with awareness, then you’re doing it right.”
Thanks again to Natalia, Yoga Origins, for sharing so much incredible insight into the benefits of yoga, and how anyone can start practicing. For regular updates, follow Yoga Origins on Instagram, Facebook and Youtube, and visit the website.
For more tips on anything and everything that supports your wellbeing, friendships and personal development, follow Sistabliss Tribe on Instagram, Pinterest and Twitter.
Stay safe out there. Rosie
Leave a Reply