Example of a Yoga Class

A staggering 13 million Americans practice some form of the mind-body practice known as yoga, according to the 2007 National Health Interview Survey. This mind-body moving meditation type of exercise involves a distinct philosophy combined with a sequence of postures, breathing exercises and meditation. There are multiple types of yoga, varying in name and intensity levels from slow-flow to hot homegirl and hot power versions. Hatha yoga, the type commonly practiced in the US and Europe, describes the physical practices of yoga and includes the styles that you've likely heard about: Ananda, Ashtanga, Bikram, Iyengar, Kripalu and Kundalini, among others. Classes will vary in length and style but share certain similarities.

  1. Focusing

    • This mind-body class lasts anywhere from 30 to 90 minutes.

      Getting to the calm serenity epitomized by a yoga practice requires a slight adjustment in mind and body, a transition away from the distracting hustle-bustle of day-to-day trivialities and trials. This is why a yoga class opens with a few moments dedicated to the act of centering. At this time, a teacher may guide the class through collectively chanting a mantra -- a word or sound repeated to assist concentration. Typically this is "Om." Some instructors may also lead a relaxing breathing or visualization exercise, read a meaningful poem or prompt students to quietly set an intention. It's all in the name of focusing energy and preparing to delve inward to a more spiritual or quiet realm.

    Warming

    • Immediately after the centering introduction, the class will begin to get more physical and spend at least 5 minutes doing gentle poses to warm the muscles in preparation to move into deeper poses that will further balance and stretch the body. This may involve stretches like the cat-cow, gentle shoulder lifts, head rolls or even eye exercises.

    Main Sequence

    • After the muscles are sufficiently warmed up, which typically lasts at least 5 minutes and what many yoga instructors call "getting juicy," it is time to safely take the body further by starting the main sequence of poses that will constitute the bulk of the class. Classes vary in length from 30 to 90 minutes, so how long this chunk of class lasts will vary, but at least 15 minutes will be spent flowing through a series of poses. Similar to dance choreographers, yoga instructors combine a string of poses to meet an objective -- opening up the hips, lengthening and/or easing the spine -- or to meet students' requests for favorite poses. A pigeon here, a bow there.

    Relaxation

    • The final relaxation part of a yoga class is done in the shavasana pose, which translates to corpse. It is not like a typical workout cool down which may involve ginger stretches or poses similar to those found in a warm up. Instead, it is down lying flat on the back, often in the dark, with arms outstretched and in complete calm. It is the culmination of the work done in the class, a quiet few moments to take in the pleasant changes that occurred in the body. This sensation of utter relaxation is often the tranquil reward that repeatedly draws students back to their yoga studios. On completion of shavasana, the class recites a closing mantra together, most commonly "Om."