The structure of a yoga class depends on several factors, including the type of yoga, the intended therapeutic benefits and the emphasis that the teacher or studio places on yoga's spiritual aspects. Most yoga classes, however, adhere to a certain framework that may begin with breathing exercises, follow with physical postures and end with a period of relaxation.
The Eight Limbs of Yoga
The philosophy of yoga consists of eight limbs, or elements, that were transcribed by the sage Patanjali in the Yoga Sutras. The eight limbs of yoga are social restraints, personal observances, postures, breath control, sense withdrawal, concentration, meditation and ultimately, transcendence. This final limb, known as Samadhi, is the ultimate objective of yoga: to transcend the self and become one with the universe. Yoga classes in the west typically focus on the third limb of physical postures, known as asana. Practicing asana alone delivers multiple health benefits, such as stress reduction, improved sleep and digestion, lowered blood pressure and cholesterol and relief from chronic back pain. Classes at fitness centers or community centers are generally more focused on the physical benefits of yoga. If you are seeking a type of yoga that incorporates more of yoga's spiritual roots, you may wish to attend classes at a yoga studio, which often incorporate breath work and meditation.
Elements in Yoga Classes
The fourth limb of yoga, breath control, is known as pranayama. In classes that feature pranayama, it typically occurs at the beginning of class to prepare the body for asana and again at the end to bring the body to a state of relaxation. Following the introductory breathing exercises, yoga postures form the majority of the class. Yoga classes typically end with a period of relaxation, in which savasana, or corpse pose, is held for a significant period of time to calm the brain and relax the body. Yoga Journal recommends five minutes of corpse pose for every 30 minutes of yoga practice. Some classes may also conclude with meditation or chanting in Sanskrit.
Types of Yoga
The structure of a yoga class largely depends on the type of yoga you are practicing. Bikram yoga uses a specific series of 26 postures, which are each executed twice. The class begins and ends with specific breathing exercises. Bikram yoga contains no chanting or meditation. This type of class structure may appeal to students who like order and discipline. Ashtanga yoga also practices a precise series of poses that are linked together in a flowing sequence of the breath. Ashtanga classes typically place a lot of emphasis on breath work and may begin and end with chanting. Vinyasa classes are similar to Ashtanga, but are less structured and may not include as much focus on breath work or chanting.
Sequencing
The order in which postures are sequenced is just as important as the postures themselves. The same poses can be executed in a different order to create a different therapeutic effect. An energizing class should start and finish with stimulating postures, with more relaxing poses in the middle. A class that ends with inversions or backbends will provide more energy. Classes geared toward stress relief should start with stimulating postures and move toward more relaxing postures, such as deep forward bends.
Considerations
No matter what type of yoga class you are taking, work at your own level. Your breath should always be smooth and even, never strained. If your breathing is strained, back out of the pose slightly, or stop and take a rest. Always learn the proper alignment and work up to advanced postures. Incorrectly executing a pose could cause serious injury.
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