It’s yoga breathing 101

For anyone new to yoga, the breathing work done in class can feel a little awkward and strange. So why is it so important and how can you relax in the first place? In this Trainer Tips interview, I get on the mat with Yoga Everyday studio owner Hannah Courtney. Hannah is also a yoga teacher and her friendly and welcoming studio is hugely popular on Brisbane’s northside.

Ask That Fit Girl: Why is there such a focus on breathing in yoga?

Hannah:  Yoga offers many benefits for your body and promotes relaxation through uniting the body and the breath. By focusing the mind on the breath, in particular slowing down the breath and focusing on the exhale, you will start to relax your nervous system.

Your breath and concentration is the key to yoga, more so than any of the physical positions (the asanas). The intense requirement to concentrate, on both your physical positions and on your breath, means that you will start to clear your mind of all the chatter and thoughts, again helping you to relax while at the same time, building strength and balance in your body. We often joke at Yoga Everyday that the great thing about yoga is that you have to concentrate or you fall over, and somehow through that requirement, you clear your mind of all the ‘stuff’ and hence that feeling of calm and clarity washes over you.

Ask That Fit Girl: I’ve been to classes where we do Ujjayi breathing. What is that exactly?

Hannah: Ujjayi breathing, roughly translated as ‘victorious breathing’, is a yogi method that creates long and smooth breaths that are both energising and calming at the same time. Ujjayi breathing is performed by gently constricting the back of your throat to create some audible resistance against the movement of air. This creates a soft pulling against the inhale breath and soft pushing against the exhale breath. The result is audible breathing and you may sometimes hear teachers joking that it sounds like “Darth Vader” breathing. Except, Ujjayi breathing is meant to be soft, unhurried and unforced.

Ujjayi breathing is beneficial for a number of reasons:

• slows down your rate of breath and builds lung capacity
• produces a calming effect on your mind and body
• makes you conscious of your breathing through focusing or hearing the audible sound
• helps to minimise the distractions of the mind, helping to keep you present and ‘in the room’
• lets you know when you need to rest, as your breath should remain even and smooth (and so when it gets huffy and puffy it’s a good indication to slow down).

Ask That Fit Girl: Why does yoga have such a following?

Hannah: Increasingly doctors, psychologists and wellness professionals are recommending yoga and meditation as a great way to fight stress, increase wellbeing and your overall health. Certainly at Yoga Everyday, we see people come into the studio looking and feeling tired and stressed and an hour later, emerge a different relaxed person. And science says there’s a physiological explanation for this and that is that yoga can reduce your levels of cortisol which is the so-called stress hormone which rages through our bodies. And for those of us who are in stressful situations for a long period of time, this feeling of stress, the amount of cortisol hormone in our bodies, can start to feel normal, which in fact it doesn’t need to be.

So the benefits of coming to yoga and focusing on your breathing, means that you will work on fighting the stress, increasing relaxation, reducing cortisol and you’ll quickly see the physical benefits roll in.

Ask That Fit Girl: What advice do you have for someone who’s new to yoga or would like to try it for the first time?

Hannah: We find that there is a lot of myth busting to do when it comes to yoga. Sometimes for a beginner, the image of very flexible people doing impossible looking positions may seem intimidating. What if I can’t do it? Or there is no way I’ll be able to do that, what is the point? These might be some of the thoughts you could be having if you are thinking about trying yoga. At Yoga Everyday, we are on a mission to make yoga accessible for everyone and to offer you a space where you can relax, have a go, and feel comfortable.

So here are 5 tips which will help people prepare and relax before their first yoga class:

1. You won’t ever look like the person next to you – and that’s OK!  It’s because you are you and they are them and you are very different! Our teachers have all learnt the same way you are, and will offer variations for all levels and body types in the room.
2. You won’t be able to do every position – and that’s OK! In fact this applies to everyone in the room, everyone who visits the studio, not just beginners. For a range of reasons (bones, muscles, fitness, length of limbs etc) you won’t be able to do something. You’ll be offered a suggestion or an adjustment to suit you or even sometimes a different position entirely. It’s about giving it a go and having a laugh.
3. You will probably experience a range of emotions in a yoga class – and that’s OK! You’ll feel happy, you will (hopefully) laugh at yourself, you almost definitely will get cranky or frustrated – at yourself and maybe even at your teacher. You’re trying something new, outside of your comfort zone and (hopefully) starting to become more aware of yourself, your strengths, your limitations and learning to smile along the way
4. People aren’t as serious as they first might appear. Often when we look around a yoga room or see someone doing yoga they look so serious, or sometimes they might appear to have an angry face! This is usually just a look of concentration. A few minutes later they will be laughing and smiling! We work hard to create a community feel at Yoga Everyday where everyone is welcome, so you’ll be introduced to a few new friends and you’ll start to get to know their ‘concentration face’
5. You WILL have FUN! That’s what’s great about yoga. You will smile both throughout the class and as you walk out the door. You’ll feel so proud of yourself! It’s fun and satisfying to new things, to challenge and surprise yourself – so come along and give it a go!

Hannah is a down to earth yoga teacher and as a seasoned Crossfitter, she loves to focus on the flexibility, mobility and strength side of yoga. Hannah likes to keep her classes relaxed, so you’ll find yourself laughing and chatting along with her as she offers variations to suit all bodies types. Visit the website or follow Yoga Everyday on Facebook or Instagram.

Like what you’ve read? Hannah has a $15 one week intro pass for Ask That Fit Girl readers who have never been to Yoga Everyday before. Cheers Hannah! Simply mention the name of the blog at the front counter 🙂