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Weight-bearing yoga poses or postures, particularly those that require load to be taken through the arms, strengthen bones, increase bone density and help protect against osteoporosis. Nearly all Sri Lanka yoga retreats offer added perks to enhance your experience. Since yoga and meditation often go hand in hand, it’s not uncommon for instructors to guide you through various meditation techniques before or after the class. Although today most yogis or yoginis (male and female yoga practitioners) do not fully study all eight limbs in depth, even a superficial appreciation of yoga through a gym class can offer countless benefits. Through the practice of yoga you are likely to not only experience an increase in your physical strength and flexibility, but also a sense of clarity and calmness in your conscious mind. Yoga is referred to as a practice rather than an aim or a mission, because of the growth of our awareness, rather than our completion or attainment of a goal. Movement of the whole body through a series of yoga postures causes the stretching and contraction of muscles, which in turn increases lymphatic drainage and increases the efficiency of your immune system.
I noticed that Ayurvedic yoga is extremely popular in Sri Lanka, with virtually all retreats offering both Ayurveda-style yoga and massages. Yoga has many benefits to our mental and physical health. Despite being widely accessible through gym classes, fitness studios, online resources and private lessons, many people are put off by the incorrect belief that it is only for ‘bendy’ people or that it has a religious bias. Prenatal yoga is carefully adapted for expectant mums and is tailored to women in all trimesters of pregnancy. This type of very gentle yoga focuses on pelvic floor work, breathing, and preparation for labour and delivery. Meditation and relaxation can lower levels of the stress hormone cortisol, which has benefits such as the relief of stress, anxiety and depression, better immune function, downtime for the nervous system, improved sleep, reduced blood pressure and even, reportedly, the retention of bone calcium levels (reducing the risk of osteoporosis).Once you’ve established your aims, it’ll be far easier for you to find a yoga retreat that matches both your budget and expectations. Did you know that there are hundreds (if not thousands) of yoga practices out there? That’s right: while some styles of yoga offer a more gentle workout, others deliver a series of more energetic movements synched to your breathing. Being outdoors in nature has proven benefits for your mental health. Combining yoga with being in nature is the double whammy - maximising the benefits of both yoga and nature to your physical and mental well being. There’s nothing more lovely than yoga with the soundscape of birds singing and with the sun on your face.
Of course, it wouldn’t be a proper Sri Lankan experience without surfing – another perk that’s super popular on the island. Most places are willing to arrange for classes if you’ve never surfed before so don’t hesitate to grab a board and hit those waves! Duration While the sweet spot in Sri Lanka tends to be around three to four days, it’s entirely possible to find longer retreats if you really want to disconnect from the daily grind. Pranayama (the fourth limb) is the practice of breath control, which is the source of our prana, or vital life force. The synchronisation of the breath with asana is integral to all physical yoga practice, but pranayama is also a distinct breathing practice on its own. It has the power to sooth and calm a busy or stressed mind and to revitalise and relax a tired or tense body. Kundalini yoga has both a physical and spiritual focus, derived from the practise of activating the body’s kundalini energy, which lies at the base of the spine. This practice combines invigorating physical postures (similar to Hatha yoga), with the chanting of mantras and meditation. Classes can be an intense experience and are suitable for beginners and advanced students alike.
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Today, yoga classes have become commonplace in gyms and studios everywhere. The emphasis in these settings is often on the physical practice (the third limb), through a series of poses or postures ( asanas), which increase strength, flexibility and physical wellbeing. The location definitely drives up the price. For instance, beachfront retreats will undeniably cost more than, say, somewhere that’s further inland. Boutique hotels also tend to be more expensive since you’ll have access to various resort facilities, including spas and swimming pools. Perks Vinyasa styles can vary depending on the teacher and the sequence of postures can be varied from a wide range, unlike Ashtanga, which is the same sequence every time. This class is suitable for students with some experience who enjoy a physically challenging practice. However, yoga reaches far beyond physical exercise, not just because asana is only one of the eight limbs of yoga, but also because the physical practice is not simply ‘stretching and fitness’. Yoga connects the movement and flow of the mind and body with the rhythm and control of the breath. This causes us to focus inwards, increasing our physical and mental awareness. Vinyasa yoga is one the most strenuous and vigorous dynamic yoga styles. Similar to Ashtanga, movement and breath are synchronised as you transition in a fluid motion from one pose to the next, often holding the pose for a period of time.
Many gyms and private yoga teachers offer beginner courses, or classes solely for relaxation or meditation. However if you are a dedicated fitness fanatic and want to find a yoga class that compliments your training regime, then a class focussed on building strength and flexibility might be for you. Or perhaps you want a more aerobic workout? Dynamic styles of yoga can offer this too. Any form of exercise that gets your heart pumping, including yoga, can improve cardiovascular health. More strenuous aerobic exercise, which includes some more vigorous forms of yoga (see later), is well documented in its ability to reduce risk of heart disease. But studies have shown that even yoga practices such as restorative yoga or meditation (see later), that don’t raise your heart rate significantly, can lower your resting heart rate and reduce blood pressure.Yoga and Pilates are pretty much fantastic for everyone, with huge benefits (both mentally and physically) for young and old. It's great for injury recovery, people with chronic health conditions, the elderly and the very young and everyone in between. It's fantastic for those just beginning a new workout regime, because it can be incredibly low impact. In essence, there's not really anybody who can't do either practice, as you can go at your own pace and make it as challenging, relaxing or restorative as you like. What are the benefits of yoga and Pilates?
Almost every type of yoga class taught in the West is therefore technically a form of Hatha yoga, but often you will come across classes described specifically as ‘Hatha Yoga’. This usually means that it is a more classic style of class taught around the fundamental postures, varying from the most basic and gentle to the more challenging. The postures are usually static, held for a period of time with the breath, and then released. These classes do not usually include the more physically demanding elements of dynamic flow styles of yoga, but may include, for example, ‘salutation to the sun’, which is a short series of repeated postures often used in class to warm the body up. These classes are appropriate for beginners and while the classes may sometimes include more advanced postures, a good teacher should provide two or three alternative options of varying complexity, so a student can choose to challenge themselves if they wish. Sri Lanka’s cuisine is legendary – which is probably why you’ll see several retreats offering live cooking demonstrations as well. Excursions to nearby towns and hiking trips are other perks that you can expect. Day & Time: Mondays at 10.15am for The Bishop’s Palace. Saturdays at 9.30am for Yeo Valley Organic Gardens. During times when yoga studios and gyms are not able to open, many yoga teachers have taken their classes online. Face to face live classes online have many of the benefits of teaching ‘in person’, but teachers are not able to physically adjust or ‘tweak’ your yoga postures if you are slightly out of alignment, or would benefit from a slightly deeper stretch. If you are new to yoga and would like to try an online class, discuss any health conditions with your teacher and work carefully within your capability so you don’t accidentally injure yourself by over-stretching or misaligning your position. This style of yoga was developed by Bikram Choudhury in the 1970s and is based around a series of 26 postures, practised in a studio heated above blood temperature. As in Ashtanga, a Bikram class always follows the same sequence, but the Bikram sequence is different from the Ashtanga sequence. Due to the dynamic nature of the class and the extreme heat, it is a particularly demanding form of practice. A class described as ‘hot’ yoga is similar to Bikram yoga, but does not necessarily use the same sequence of postures and cannot therefore be described as ‘Bikram’.Ashtanga is based on ancient yoga teachings, but gained wider popularity in the 1970s. It's a strenuous, dynamic style of yoga that follows a specific sequence of postures. It is similar to Vinyasa yoga, with each posture flowing into the next with movement and breath. The difference is that Ashtanga always performs the same sequence of postures, whereas in Vinyasa the sequence can be choreographed into a varied flow. The physically demanding nature of this practice means that it is definitely not for beginners.
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