Find Private Yoga Instructors near you

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FAQs:

What is a Yoga Instructor?

A yoga instructor is a trained fitness professional who specializes in yoga practice. As a yoga instructor, your responsibilities and duties include preparing the studio for the class, creating a relaxing and peaceful practice environment, teaching poses and proper form including modifications for beginner students, teaching proper breathing, sharing yogic philosophy, and helping their students along in their yoga practice journeys. You may conduct classes in a yoga studio, fitness facility, or home for a group of students or an individual. Your job is to nurture your students and help them practice yoga well.

What Is The Difference Between a Yoga Instructor and a Yoga Teacher?

A Yoga Instructor instructs his/her students as the name defines. During his Yoga Instructor’s course, he must have learned the ways to practice the asanas and will teach the same. But a Yoga Teacher will adapt his teaching to his student’s abilities and limitations.  The yoga Instructor gives a class based on what he knows. A Yoga Teacher teaches what is needed by the student in front of him.

How Does Yoga Affect Mental Health?

There’s evidence that yoga may be helpful for anxiety associated with various life situations, such as medical conditions or stressful educational programs, and for depressive symptoms. The evidence of yoga’s impact on diagnosed mental health conditions is less promising.

What to Expect in a Yoga Class?

Most yoga classes last from 45 to 90 minutes. All styles of yoga include three basic components:

1. Breathing. Focusing on your breath is an important part of yoga. Your teacher may offer instruction on breathing exercises during the class.

2. Poses. Yoga poses, or postures, are a series of movements that help boost strength, flexibility, and balance. They range in difficulty from lying flat on the floor to difficult balancing poses.

3. Meditation. Yoga classes usually end with a short period of meditation. This quiets the mind and helps you relax.

Is Yoga Considered an Aerobic or Anaerobic Exercise?

Yoga is considered an anaerobic exercise. It is not an aerobic exercise in the same category as walking, running, biking, or using an elliptical machine. The more athletic types of yoga, like power yoga, will make you sweat and bring you to a higher heart zone rate where you’re working the heart enough to be an aerobic workout.

Can Yoga Improve Muscle Strength?

Yes, yoga is a good way to build muscle tone and strength. By regularly doing yoga, you can build muscle, improve your flexibility, improve your posture, and help you maintain a healthy weight. Poses like Downward-Facing Dog and the Warrior pose work to increase strength in just about every muscle in your body.

How Many Minutes a Day Should a Beginner Do Yoga?

It’s probably no surprise that the more you practice yoga, the faster you’ll gain the benefits (most of the time). You’ll see results much sooner if you practice for an hour every day, for example than just an hour every Saturday. That doesn’t mean short practice sessions can’t help though. Some experts believe that even a few minutes of practice each day can help improve your mood. By focusing on your breath (much like meditation), you can practice being in the moment. With a bit of practice, your yoga “timeouts” will be a welcome break from the whirlwind of thoughts that accompany us throughout the day. The great thing about yoga is that it doesn’t require a huge time commitment. You can experience many of the benefits by practicing an hour each week – although you won’t progress as quickly as if you practiced more often.

Of course, the amount you need to practice also depends on your goals:

1. If you want to gain many of the benefits of yoga – including improved strength, concentration, and flexibility –  2-3 half-hour sessions each week is a good place to start. This isn’t too much that you’ll overstretch your muscles but is regular enough to provide consistent improvement. Ideally, you’ll do some practice daily – but this may not be possible if you have a hectic schedule.

2. To improve your sleep, a short session of around 10 minutes before bed can help.

3. For improving flexibility, one hour-long class per week may be enough to gain some of the benefits. You’ll see much faster progress if you practice more though.

4. To reverse bone loss due to osteoporosis, 10 minutes of daily practice is also enough for noticeable improvement.

What are the Risks of Yoga?

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains, and the parts of the body most commonly injured are the knee or lower leg. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher-impact physical activities. Older adults may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people aged 65 and older than in younger adults.

To reduce your chances of getting hurt while doing yoga:

1. Practice yoga under the guidance of a qualified instructor. Practicing yoga by self-study without supervision has been associated with increased risks.

2. If you’re new to yoga, avoid extreme practices such as headstands, shoulder stands, the lotus position, and forceful breathing.

3. Be aware that hot yoga has special risks related to overheating and dehydration.

4. Pregnant women, older adults, and people with health conditions should talk with their healthcare providers and yoga instructor about their individual needs. They may need to avoid or modify some yoga poses and practices. Some of the health conditions that may call for yoga modifications include preexisting injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.

What is the Most Important Thing in Yoga?

The Most Important Part of Yoga? Breathing. It’s the most important thing we do every single day, and most people give it very little thought. But, when it comes to a productive yoga routine, settling your mind, relaxing, and centering yourself, breathing is one of the most important steps to master.

Which Yoga is for Beginners?

It’s all about the basics in these slower-moving classes that require you to hold each pose for a few breaths. In many studios, hatha classes are considered a gentler form of yoga. However, the Sanskrit term “hatha” actually refers to any yoga that teaches physical postures. “It’s a practice of the body, a physical practice that balances these two energies. So, in reality, it is all hatha yoga

What is Yoga and How Does it Work?

Yoga is an ancient and complex practice, rooted in Indian philosophy. It began as a spiritual practice but has become popular as a way of promoting physical and mental well-being. Although classical yoga also includes other elements, yoga as practiced in the United States typically emphasizes physical postures (asanas), breathing techniques (pranayama), and meditation (Dyana). There are many different yoga styles, ranging from gentle practices to physically demanding ones. Differences in the types of yoga used in research studies may affect study results. This makes it challenging to evaluate research on the health effects of yoga. Yoga and two practices of Chinese origin—tai chi and qigong—are sometimes called “meditative movement” practices. All three practices include both meditative elements and physical ones.

Yoga for Exercise

Yoga is one of the best ways to stay fit and healthy. It can be used to improve health, flexibility, strength, posture, and so much more. It is not only a rewarding physical activity, but it is also a holistic lifestyle that promotes emotional well-being and good mental health. Yoga has always been a popular way of exercising, and for good reason: it’s a low-impact holistic workout, it’s accessible to just about anyone, and it calms the mind and reduces stress. The poses are easily adaptable, so you can do them regardless of your age, level of fitness, or physical limitations. Yoga can be your only exercise, depending on the type of classes you’re taking and their intensity. Depending on the style and length of class, it may or may not count towards your physical activity tally.

Intensity Level of Yoga

The intensity of your yoga workout depends on which classes and forms of yoga you choose. Each type of yoga class will have a different level of intensity which requires a different amount of physical exertion. There’s a vast difference in the intensity between a yin or gentle yoga class and a fast-paced vinyasa class or a challenging hot yoga practice. And there are many variations in between like Sivananda, Kripalu, and Iyengar yoga. The intensity will also be based on your current level of fitness. You will need to experiment and take different classes and with different teachers to find the practice that gets your heart rate up and builds muscle strength. If you are practicing at home, make sure you add in several sun salutations to make your practice more of a workout. About 20 minutes of a sequence of active yoga pose a day is a minimum amount to satisfy your fitness requirements. If you are practicing a low to medium-intensity style, then a longer practice is recommended.

The Physical Benefits of Yoga 

Each person can see their physical results from daily or weekly practice. Here are some of the most common physical benefits of yoga.

1. Yoga improves balance and flexibility.

When you practice yoga postures that lengthen the limbs, you strengthen your tendons, ligaments, and joints supporting your muscles and bones. When these are better supported, you can improve your balance and flexibility.

2. Yoga increases strength

Yoga often involves deep breathing and slow movements, both of which increase blood flow and warm up the muscles. Different yoga poses work different muscles, and holding a yoga pose will help to build muscle tone.

3. Yoga improves the functioning of the organs.

Regular yoga practice can reduce levels of stress and inflammation, which helps your body to function without being in a sustained ‘fight-or-flight’ response. Yoga increases blood flow and circulation, strengthening the heart. Poses like a cobra, along with deep breathing, increase respiratory flow.

4. Yoga reduces fatigue.

Yoga boosts energy and vitality in the body by unblocking stuck energy and awakening the nervous system. Mindfulness and breathing awareness during yoga both help induce a longer and deeper sleep. All of these benefits help to reduce fatigue.

5. Yoga can help relieve pain.

Regular yoga practice re-educates the body's stress response and encourages the activation of the parasympathetic nervous system. This helps our brains to have a different response to pain when it arises. Yoga can even help reduce chronic pain in sufferers.

The Mental Benefits of Yoga

The wide range of mental benefits of yoga is receiving more scientific backing every year. Here are just a few of them.

1. Yoga can help relieve stress and anxiety.

Yoga re-educates the body to function better in stressful and anxiety-inducing situations. That’s because yoga helps decrease the body’s secretion of the stress hormone cortisol. Yoga has even been shown to have positive effects on the symptoms of PTSD.

2. Yoga improves self-esteem.

It’s satisfying when you finally get into that difficult yoga posture you’ve been trying for weeks. When you’re feeling empowered by the new things your body can achieve, other body image issues can seem less relevant. For this reason, yoga can significantly boost self-esteem.

3. Yoga increases the brain’s gray matter.

Concentrating on breathing, postures, and meditation in regular yoga practice helps to increase the brain’s gray matter and activate certain parts of the brain. Over time, you can expect to develop better concentration, emotional control, self-awareness, and decision-making skills.

4. Yoga can help decrease depression symptoms.

Yoga can help decrease the symptoms of depression. The mindfulness, introspection, and distraction of yoga can also have a self-soothing effect and help us develop healthier coping mechanisms. Going to a yoga class connects you with a supportive, like-minded community of fellow yoga practitioners.

The Different Types of Yoga 

 As yoga becomes a truly global holistic health approach, new styles of yoga and yoga hybrids are developing. Here's an overview of some of the most popular types of yoga.

1. Yoga Nidra

Yoga Nidra is a targeted, guided meditation practice. You lay on your back in savasana (corpse pose) while your instructor takes you through five 'layers of being'. These steps focus on areas of ourselves as varied as life energy, motor activity, conscience, and spiritual bliss. An intention is often set at the beginning of the session, to increase self-awareness and eliminate negative thought patterns. iRest Yoga Nidra is a contemporary form of yoga adapted from yoga Nidra. Rather than exploring five layers of being, you're invited to learn a ten-step framework that's simple to practice whenever you want.Yoga Nidra offers the opportunity to be still without demanding anything from the body. You can't practice it incorrectly, and it'll fit into any spare time you have, even if that's only five minutes. Yoga Nidra is especially suited to those with disabilities, or reduced mobility or strength, who can't easily hold physical postures.

2. Vinyasa Yoga

Sometimes called 'flow' yoga, vinyasa yoga seamlessly links one posture to another by using the breath. Each conscious pose connects to the next via graceful 'transitions', which are a practiced skill in their own right. 'Ujjayi' is the breathing technique used in vinyasa yoga, so breath is inhaled and exhaled rhythmically through the nose. Vinyasa yoga is ideal for the yogi who wants an all-around practice but doesn't want to do the same class twice. The wide range of postures helps balance body development, which in turn reduces the chance of repetitive motion injuries. Vinyasa also generates heat and encourages the heart rate to increase.

3. Hatha Yoga

The Sanskrit word 'Hatha simply groups together all of the postures of yoga. Whether it's ashtanga, Iyengar, or Bikram style, the focus of hatha yoga is on the physical aspect of practice.  If you attend a class that's just labeled 'yoga', it's probably Hatha too. Classes usually last between 45 and 90 minutes and often include mostly static poses. Once you find the right class for your ability level, hatha yoga should provide you with an exciting workout every time. This style is also a great start for someone who wants a varied taste in yoga. Classes start with a gentle warm-up, move on to more difficult physical poses, and end with a guided meditation.

4. Yin Yoga

Yin yoga focuses on fixed, seated poses that are held for longer periods than in other types of yoga. While most physical yoga practice incorporates movements to build strength, yin yoga focuses on lengthening connective tissues, like those found in your ligaments and joints. Many postures are chosen to access deeper tissues and often work on areas like the hips or spine. As poses can be held for anywhere from three to 20 minutes at a time, yin yoga encourages stillness, mindfulness, and calm. It also encourages you to persevere through any discomfort. The benefits of yin yoga can help if you suffer from stiff joints or reduced flexibility and no other activities seem to do the trick.

 

Do’s and Don’ts of Yoga Practice

Here are the dos and dont’s in yoga practice:

Do’s

- Śauca means cleanliness – an important prerequisite for Yoga practice. It includes cleanliness of surroundings, body, and mind.

- Asanas should be practiced on an empty stomach. Consume a small amount of honey in lukewarm water if you feel weak.

- The bladder and bowels should be empty before starting Yogic practices.

- Practice sessions should start with a prayer or an invocation as it creates a conducive environment to relax the mind.

- Yogic practices shall be performed slowly, in a relaxed manner, with awareness of the body and breath.

- A Warm up or loosening exercise and stretches before asanas are mandatory to avoid injuries.

- Asanas should be done slowly and one should move to advanced postures with practice.

- Try to eat Satvik food (Avoid meat, eggs, onion, garlic, and mushrooms from your diet).

- Stay hydrated before going into yoga practice.

- Wear supportive and comfortable clothing. Light and comfortable cotton clothes are preferred to facilitate easy movement of the body.

- Yoga should be practiced in a well-ventilated room with a pleasant draft of air.

- Use a mat with a good grip to do Yogasanas.

- Be aware of breathing while doing Yogasanas

- Complete the yoga session with relaxation techniques to cool down

- Do not hold your breath unless it is specially mentioned to do so during the practice.

- Breathing should be always done through the nostrils unless instructed otherwise.

- Do not hold the body tight or give undue jerks to the body.

- Perform the practices according to one’s capacity. It takes some time to get good results, so persistent and regular practice is essential.

- There are contra-indications/ limitations for each Yoga practice and such contra-indications should always be kept in mind.

- Yoga sessions should end with meditation/ deep silence / Sankalpa / etc.

DON'TS:

- Yoga should not be performed in a state of exhaustion, illness, in a hurry, or in acute stress conditions.

- Women should refrain from regular yoga practice especially asanas during their menses. Relaxation techniques and pranayama can be done instead.

- Don’t perform yoga immediately after meals. Wait until 2 to 3 hours after a large meal.

- Don’t shower or drink water or eat food for 30 minutes after doing yoga.

- During illness, surgeries, or any sprains or fractures, one should refrain from Yoga Practice. They can resume yoga after consulting experts.

- Don’t do strenuous exercises after yoga.

- Don’t practice yoga in adverse and extreme weather conditions (too hot, too cold or humid)

12 Basic Yoga Poses

No matter the style of yoga you choose -- hatha, vinyasa, or hot yoga -- nearly all of them include a few key moves. To stay safe, your best bet is to work with a trained instructor who can show you the right way to do each position. If you've had neck, back, or joint pain or flexibility problems, talk to your doctor before you start a yoga routine. Most of all, don't push yourself to do anything that hurts. You can tailor most poses to work for your body.

Mountain Pose

This move seems simple, but doing it right helps with posture and balance. Stand with your big toes touching, heels slightly apart (or wider if that's more comfortable), and arms by your sides. Imagine lifting through your inner feet and ankles. Pull your shoulder blades down, and widen your collarbones. Keep your head in line with your shoulders (not pulled back or forward), your chin parallel to the floor. Your pelvis and lower back should be neutral, not tucked or arched. Hold for 30 seconds to 1 minute.

Downward Facing Dog Pose

This pose works the upper body and stretches your arms, chest, legs, and back muscles. Get on all fours, toes turned under, knees below hips, and hands a bit in front of your shoulders. Exhale and start to straighten your legs, letting your heels pop up from the floor. Lift your sitting bones to the sky, and push your heels toward the floor. Lightly press your palms into your mat and slowly straighten your arms as you draw your shoulder blades down. Relax your head, and try to keep it between your upper arms. Hold for 1-3 minutes.

Plank Pose

From a downward-facing dog, lower your torso forward with straight arms until they are perpendicular to the floor, your palms right under your shoulders. Widen your collarbones, pull your shoulder blades down, and look straight down at the floor. Hold 30 seconds to 1 minute. The plank pose will help you build stronger arms, wrists, and core muscles.

Upward Facing Dog Pose

This is a great pose for your upper body. Lie on your stomach, legs straight, and the tops of your feet on the floor. Bend your elbows and place your palms on the floor next to your waist. Press your hands to lift your torso and the top of your legs off the ground. Pull your belly button toward your spine to tighten your abs. Pull your shoulder blades down your back, and lift your chest softly toward the ceiling without tensing your neck. Hold for 15-30 seconds.

Warrior One Pose

Warrior poses work lower body muscles and builds stamina and balance. From the mountain pose, spread your legs out 3-4 feet. Lift your arms overhead, palms facing each other. Slide your shoulder blades down your back. Turn your right foot out 90 degrees, and your left foot 45 degrees to the right. Twist your torso right, aiming your pelvis toward the right foot. Bend your right knee -- it should be over your ankle. Gently arch your upper back, but don't let your head fall back. Hold for 30 seconds to 1 minute, then switch sides.

Warrior Two Pose

Like warrior one, spread your legs out 3-4 feet. Raise your arms out to the sides, palms down. Turn your left foot out 90 degrees and your right foot slightly to the right. Bend your left leg 90 degrees, knee over ankle. Press the outside of your right heel to the floor and stretch your arms away, keeping your torso centered. Turn your head to the left and look past your fingers. Hold for 30 seconds to 1 minute, then switch sides.

Tree Pose

This classic pose works your legs and feet as you practice your balance. From the mountain pose, reach down and catch your right ankle with your right hand. Pull your foot up and place the sole against your left inner thigh near your groin. (Don't put your foot directly on your knee.) Keep your hips even. Press your palms together in front of your chest. Hold for 30 seconds to 1 minute, then switch sides.

Chair Pose

Use this move to strengthen your core and lower body while you stretch your upper body. From the mountain pose, raise your arms over your head, palms facing each other (or touching). Bend your knees as much as you can and lean your body slightly forward, keeping your knees and ankles together. Pull your shoulder blades down and hold for 30 seconds to 1 minute.

Butterfly Pose

Sit on the floor with your legs straight out in front of you. Then bend your knees and pull your heels toward your groin to press the soles of your feet together. Open your knees out to the sides. Reach both hands forward to hold onto your feet, ankles, or shins. Relax your thighs so your knees drop further toward the floor. Hold for 1-2 minutes. You'll feel a good stretch in your lower back, inner thighs, and hips.

Reclining Spinal Twist Pose

A twist gently stretches your back, hips, and neck. Lie flat with your arms out to the sides so your body forms a T. Bend your right knee, and lightly set the toes of your right foot on your left knee. Keeping your shoulders flat on the floor, drop the right knee over to the left side of your body, twisting at the low back and waist. Turn your head to the right and look down your arm at your fingers. Hold for up to 10 breaths, then switch sides.

Bridge Pose

This works your lower back, legs, glutes, and core. Lie on your back, arms at your sides, palms down, knees bent, and your heels pulled up close to your rear. Press your hips up until your thighs are parallel to the floor, and bring your hands together beneath you. Think about pushing your knees forward and pulling your pubic bone toward your belly button. Lift your chin slightly, slide your shoulder blades down, and widen your collarbones. Hold 30 seconds to 1 minute, then slowly roll your hips back down to the floor.

Child's Pose

This is a resting pose that gently stretches the hips, lower back, and neck. Kneel on the floor with your big toes touching. Sit up on your heels, knees about hip-width apart. Lay your torso down between your thighs, and let your arms lie on the floor at your sides, hands next to hips, palms up. Let the back of your skull pull up and away from your neck, and let the weight of your shoulders pull the shoulder blades wide. Hold from 30 seconds to 3 minutes.

How Do I Get Started with Yoga Classes?

You don't have to be flexible to practice yoga. Yoga will help you become flexible. Because there are many different styles of yoga, ranging from gentle to vigorous, you will want to find a teacher and style that suit your needs, abilities, limitations, current physical condition, and class schedule. Make sure the teacher knows about any health conditions and your level of fitness. Don't force any movements or poses. Mastery will come with practice. Wear comfortable, stretchable, or slightly loose clothing, and expect to take off your shoes. A yoga class should make you feel invigorated, calm, and not in physical discomfort. Try to attend a yoga class twice a week or more. Classes usually last 60-90 minutes.

Some of the other guidelines for practicing yoga are as follows:

- Remove contact lenses, wristwatch, and other accessories, and tie up long hair.

- Do not attempt yoga on a full stomach.

- Use a nonslip mat that is long enough for you to lie fully stretched on your back.

- Do a warm-up session. The muscles need to be fluid for the complex stretches.

- Practice in a quiet and peaceful environment.

How to Find a Good Yoga Instructor Near Me

Finding a yoga class is pretty easy these days, at least in most metropolitan areas where you can hardly go a block without bumping into a studio, but how do you find a good teacher? Of course, this quest is complicated by the fact that your idea of what makes a good teacher may differ from the next person's, but there are a few steps you can take to try to narrow the field.

1. Ask for Qualifications

You don't have to go up to your teacher and ask to see her RYT, but do make sure that he or she has at least completed a 200-hr Yoga Alliance Registered teacher training program. The RYT system may not be perfect, but it's the best indication we have of a minimum acceptable amount of training.

2. Start at the Very Beginning

If you haven't done much yoga before, set yourself up for a positive experience by taking beginner-level classes whenever possible. 

3. Ask Your Friends

Just about everyone has that one friend who won't shut up about yoga, right? Now's your chance to make use of that person. This is also a good time to make use of those social media connections. Post on Facebook or Twitter and watch people come out of the woodwork to recommend their favorite class to you.

4. Look Around

Ok, so hopefully you've got a few names of teachers or yoga studios that your friends like. Now go out and try them all. The relationship between you and your teacher is very important. You have to trust them but also know that they trust you to make decisions for what works best for your body.

Sources:

Sofia Health

ZipRecruiter

NIH

Samyak Yoga

Yogapedia

Very Well Fit

NCCIH

MedlinePlus

Yoga Basics

MedicineNet

Basil Park

Yoga

E Medicine Health

Mindful Practices

Daily Burn

Qatar Loving

Darshmi Yoga Academy

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.