Yoga classes and retreats

Sunset, Nov, 1985

"What a workout! Yoga is the safest and most thorough system of physical conditioning I've tried." So said an enthusiast we interviewed--a dedicated athlete who turned to yoga several years ago when tennis, then running, and then weight-training all proved too injurious.

That fan is not alone. Yoga classes are now available throughout most of the West. You can even take a yoga vacation or go on a yoga retreat.

Even so, too many Americans still think yoga is for people who charm snakes or walk on nails. Yoga is not a religion or a doctrine, but a comprehensive system for conditioning the body--increasing flexibility, building strength, developing balance, and releasing tensions created by stress. Its isometric pressures strengthen specific muscle groups; its stretches relax deep muscle layers from within.

You don't have to be young or in top condition to join a yoga class. As a beginner, you participate in the yoga poses at whatever level you can attan: you start where you are and build from there. It's attentive, regular effort that counts.

You may want to supplement yoga with jogging or other aerobic exercise to condition the cardiovascular system; if so, you'll find the flexibility and body awareness yoga gives can mke these activities less stressful.

Why join a class?

You can study photographs of yoga positions or watch demonstrations on television. What's special about a class?

In a group, you're likely to put out more effort. You'll hold the positions longer--the slow hold is the secret of yoga. And you can get feedback. It's possible to think you're replicating a posture faithfully when in fact you're misaligned and not getting full benefit from the position.

Under the supervision of a teacher and with the help of yoga breathing techniques, you can safely find your own "edge"--the point at which you are neither babying yourself nor risking injury. Yoga may bring you some muscle pain, but it shouldn't cause joint or nerve pain. If you get that, you need to correct your approach to the pose.

How to choose a class...what to wear

For beginners, a class of 10 to 12 is about right--big enough that you hve the support of a group, but small enough that the teacher can check each student's work.

Your teacher should emphasize keeping to your own pace: in yoga, you're not competing with anyone. A good teacher will demonstrate poses carefully, and also give plenty of individual attention. Alignment is important, and you should build the pose or asana from a foundation of correct body positioning.

The Iyengar yoga system requires training of all teachers practicing the method; for detals and local addresses, write to B.K.S. Iyengar Yoga Association, 2404 27th Ave., San Francisco 94116.

But ordinarily, no licensing or certification is required to teach yoga. Many teachers have a solid understanding of physiology and body mechanics and can guide you safely through poses that put stress on vulnerable areas such as the neck and back. Others, however, may be more interested in reforming your diet with vegetable extracts or proclaiming the spiritual benefits of nostril breathing. So ask about the teacher's background and qualifications, and be sure you can visit a class on a trial basis first.

Yoga classes generally run from 1 to 2 hours. Cost ranges from about $5 to $8. To find a class, look for a yoga center under Yoga Instruction in the yellow pages, or check your community college or a nearby Y. Some orthopedic surgeons and physical therapists recommend yoga to their patients, so you might ask a sports-medicine clinic or physical therapy center for a recommendation.

Wear comfortable clothing that does not bind your middle, such as a leotard and stirrup tights (your feet should be bare) or a T-shirt and elastic-waist shorts.

To practice yoga, all you need is a mat--a bathroom rug with thick cotton pile on one side and a nonslip rubber backing on the other will do nicely--and a quiet room with good ventilation.

Yoga vacations

Special yoga-oriented vacations or retreats give students a chance to work more intensively, without distraction. Often there are other activities--swimming, hiking, perhaps even a friendly round of Trivial Pursuit--and the location is usually chosen for its beauty and tranquillity.

Buty yoga retreats vary greatly. If you're unprepared, you might be distressed to find you're expected to sleep in a tepee, follow a vegetarian diet, or bathe with a group in a "clothing-optional" hot tub. For this reason, we suggest you get advice from someone who's been there--your teacher, perhaps--before you sign on.

For a good list of yoga vacations in the West and elsewhere, see the May/June issue of Yoga Journal; back issues cost $2.50 each from the publisher at 2054 University Ave., Berkeley 94704.