VALLEY ART & YOGA

Benefits of Yoga

-Evolution Yoga Studios Cleveland, Ohio

1-2 Classes Weekly

Reduced stress; modest improvement in flexibility and balance;

modest improvement in breathing and posture;

better sleep; safe exploration of recent injuries.

3-4 Classes Weekly

All of the above, plus: significant increase in strength, flexibility and balance; increased energy; better posture; improved circulation and skin;

improved breathing; stronger immune system; improved mood; improved attention, concentration and memory; improved overall sense of well-being.

5+ Classes Weekly

All of the above, plus: greater endurance & energy; structural reintegration of your body; profoundly enhanced mental clarity & emotional stability;

profound inner awareness & sense of overall well-being.

Suggestions to Enhance Your Yoga

1.) Always inform your instructor of any injuries, illness, or acute discomfort prior to class. Yoga is very safe, but certain postures may aggravate irritated parts of the body. Benefits come from the awareness with which you stretch, not how far you stretch. Respect your body and its capabilities.

The following guidelines help ensure your safety:

*Listen to and follow instructions carefully

*Do not perform postures or movements that are painful

*Breathe smoothly as you stretch

*Do no hold your breath or strain to attain any position

*Work gently, respecting your bodies abilities and limits

*Ask for help if you are unsure of any movement

*Pregnant women must consult their healthcare provider before starting yoga

2.)  Plan on arriving five minutes early.  We'll be starting on time. 

Taking a few moments to center can enhance your experience.

3.)  Wear comfortable clothing that allows free movement.

4.)  It is suggested to do yoga on an empty stomach

(two hours after meals, one hour after any beverage).

It can be uncomfortable and even harmful to do yoga on a full stomach.

5.)  Always work to your own level.  Move slowly and deliberately, and try not to compare yourself with others.  Yoga is a personal and internal process and cannot be measured by strength, flexibility or anything else. 

Do not compete or compare!  (Ahimsa).

6.)  Remember to breathe through the nostrils while practicing yoga,

  unless directed otherwise. Also, drink lots of water after class, preferably room temperature(to keep your digestive fire strong); this will help flush your system of the toxins released from your body tissues during yoga.

7.)  Some people may experience minor muscle soreness after beginning a new exercise program. If the pain is severe, this is an indication that you are pushing too hard.

8.)  Spend some quiet time after class to allow yourself to integrate the beneficial changes you've made in your body, mind and emotions.

9.)  While you will notice some very definite positive changes from just one weekly yoga class, practicing on your own and or/ taking more classes can dramatically increase the benefits. At home experiment with one or two poses that you like, try them in the morning just after waking or at night before bed.  Even a few minutes a day will markedly increase your concentration, resistance to stress and resistance to disease.  If possible, practice regularly at the same chosen time and place.

10.)  At first the effects of yoga practice are numerous and obvious, but the gigantic strides made in the beginning will become subtler and less dramatically noticeable. The effects of a consistent yoga practice are profound, long-lasting changes in your body, mind and life.

-Your Yoga