FAQs

I have been practicing Yoga for a while now and still struggle with the Down Dog. What can I do about it?

The Down Dog can be seen as the “first posture in the Yoga book”… but it doesn’t mean that it is not a very challenging posture for some! The Down Dog is a wonderful posture that has so much to offer, but this also means that it has many components to consider and be aware of at one time... our aim is to understand these components and integrate them together OVER TIME.

My first tip would be to understand how much value there is in a strong connection to the floor with both hands and feet. Listen carefully to the teachers’ instructions on how your hands and feet should connect with the ground and follow them to the best of your ability. If you struggle doing this for long, take breaks in the Child’s Pose. Rotating the upper arms outwards and drawing them into the back is a cue often heard in Yoga classes. Try to make sense of that in your body as this will dramatically increase the stability and strength of your shoulders.

If your Hamstrings (the back of the leg muscles) are stopping you from straightening the legs- don’t worry about it too much- just keep your legs as straight as YOU can on the day. If your heels can’t touch the ground, again- don’t worry about it- just do what you can and aim to improve this over time. “Walking” your legs (bending one knee at a time) may help you ease yourself into the posture and will help both the Hamstrings and Calf muscles get used to it.

Finally- make sure your ribs are not flaring out- gently draw them into your body.

I find Intermediate classes challenging and Basic classes too easy. What should I do?

I can suggest two solutions: First is to look at the different styles of Yoga offered on the site; different teachers and different styles means that certain classes categorised as “Basic” might feel more challenging than others categorised as “Intermediate”. It would be a good idea to try a few different teachers and styles in order to establish what works best for you.

The other suggestion would be to mix Basic and Intermediate classes- try doing one Basic level class a week, where you feel very comfortable and familiar, and one Intermediate class a week, where you might challenge yourself beyond your comfort zone.

Head stand seems to be an integral part of Yoga classes. Can you please explain why?

The Head Stand has been and still is such an integral part of Yoga classes because of its wonderful benefits. Saying that, it is not for everyone… so please read below on who should be careful or avoid doing this posture.

The Head Stand is known to calm the brain and help relieve stress and mild depression. It stimulates the pituitary and pineal glands, strengthens the arms, legs, and spine as well as the lungs and tones the abdominal organs, improving digestion. It may also help relieve the symptoms of menopause and is seen to be therapeutic for asthma, infertility, insomnia, and sinusitis.

Please be cautious (or avoid if in doubt!) if you are menstruating or suffering a headache, back injury, neck injury, heart condition or high blood pressure. If you have low blood pressure, don't start your practice with this pose. When pregnant-if you are experienced with this pose, you can continue to practice it late into pregnancy, however don't take up the practice of headstands after you become pregnant.

 

I really struggle with the Chaturanga. Any tips?

Oh yes! Make sure you study the Chaturanga thoroughly and completely, with an excellent understanding of shoulder stability and core stability. Both are vital to doing this posture fully and safely. 

Chaturanga is usually done as part of a flowing, dynamic sun salutation/vinyasa and because of this, can be rushed through. This would be a mistake! As with any dynamic sequence, where one movement flows into another, the integrity of each individual posture must be kept.

Chaturanga is not for everyone, and certainly a full Chaturanga is not for complete beginners. Modify – place your knees down, which will lessen the demand on your core and shoulders and enable you to focus on the movement and stability of your shoulder girdle and the correct hand placement. 

Am I supposed to keep my abdominals engaged as we do in Pilates at all times (walking about etc)?

This is a question I get a lot in the studio and the answer to it is no- you should not have to think about pulling your tummy in and up all day long!!

An image I like using is that of driving a car- you would not be able to drive a car for very long if you constantly had to think about everything you do… it must happen naturally and effortlessly so that you are free and ready to respond to whatever comes your way. When we learn how to drive it often feels overwhelming but after some practice it becomes more and more natural and instinctive.

Pilates should help you in the same way- one of the ideas behind the method is to not only give your body back the strength it naturally has but also to remind it the natural instincts of being toned and “ready” at any time- the muscles ready to fire appropriately when called upon to recruit. You should be walking around feeling proud and happy and breathing freely and naturally. Allow your body to do what it knows how to effortlessly.

 

Am I supposed to keep my abdominals engaged at all times while doing a Yoga class?

As with Pilates, or any type of exercise really… which abdominals and how much they should be engaged at any given time varies with what is being demanded... what movements are being done and the way they are being performed.

Your abdominal muscles will start engaging naturally with your breath awareness exercises at the beginning of every class. They will further engage when you start moving, paying attention to your alignment and how you support your spine and lower back. To do a fully expressed and flowing sun salutation requires abdominal support in a variety of ways and as you progress into more demanding postures, your core muscles will be called into action to enable you to achieve the movement successfully. Some postures, such as the Boat, will probably push your Abs to the max and some teachers will add variations to achieve the same.

Am I too old to try Pilates?

As we get older, the prospect of pumping iron in a gym or running up and down hills may no longer seem as appealing… but that doesn't mean we don't benefit immensely from regular exercise! Pilates can be gentle enough and yet target oriented enough to be just what you are looking for. Amit’s most senior client was over 90 years old when she started working with him and at over a 100 she was still doing Pilates at home!! We have many classes that are appropriate for the older population. If you have any concern or need an advice please don’t hesitate to email us!

Are there any benefits to extra practice at home on top of the classes I take in a studio?

Doing Yoga at home is always a good idea. Apart from the fact that it will help make you stronger and more flexible, it also gives you the opportunity to “own it”- be the one “in charge” of your practice. In the studio one tends to rely on the teacher to check their alignment and the precision of their work…At home you are the one in charge of your own body and this level of awareness and focus will definitely take your practice to new heights! Even 20 minutes of self-practice a couple of times a week will make a big difference and will give you a great sense of satisfaction.

Are there any substantial benefits to extra practice at home on top of my studio work?

Doing Pilates at home is always a good idea. Apart from the fact that it will help make you stronger and more flexible, it also gives you the opportunity to “own it”- be the one “in charge” of your practice. In the studio there is always a teacher checking your alignment and the precision of your work; at home you are the one in charge of your own body and this level of awareness and focus will definitely take your Pilates to new heights. Even 20 minutes of self practice a couple of times a week will make a big difference and will give you a great sense of satisfaction.

Are there men-specific and women-specific exercises in Pilates?

Certain exercises that rely on strong upper body may be easier for men and other exercises that rely on flexibility (hips, back etc) may feel easier for women. One could think that the exercises that are easier for men would be more appropriate for men and vice versa, but actually it is not necessarily true… One of the most important mottos of Pilates is Universal Development of the body which means that the exercises most appropriate to an individual are probably the ones they find most uncomfortable or difficult to do…

When men work super hard during an exercise that requires some flexibility it is because there is an imbalance in their bodies that will improve when their flexibility improves and when women struggle with an exercise that requires strength (upper body or any other body part), it is because their body is imbalanced and would benefit from more strength and stability. Graceful movers are ones that have the right kind of ratio between strength and flexibility and beyond grace; this is also an indication of a healthy and well functioning body.

So- when faced with a challenging exercise take a deep breath and remember that it was designed especially for your body type… Enjoy J

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