How a true beginner starts yoga

How a True Beginner Starts Yoga: A Journey to Mindfulness, Strength, and Healing

We started Lotus House of Yoga over 14 years ago with the hope that we could open the doors wide to invite more people into yoga. Yoga has become a popular practice for those seeking mindfulness, inner peace, improved health, and enhanced flexibility. But for beginners, yoga can be quite intimidating, especially when it comes to choosing what type of yoga to do, or how to prepare for the class. As a true beginner, you may not know where, when, or how to start. But worry not, this post aims to share insights with fellow beginners who are just starting their yoga journey.

Know Your Why

Before starting yoga, knowing the reasons why you want to try it is essential. Understanding your purpose and goals will help motivate and guide you throughout your journey. Some might want to reduce stress levels, improve physical strength, or get more spiritually connected. To start, ask yourself: What are my expectations from yoga? Why do I want to try it? I suggest writing your why in your notes section of your phone!

Research and Choose the Right Class

Choose a class based on time and style Convenience for your schedule is key. That doesn’t mean easy though. You may need to wake up ealier, dedicate a lunch break, or come to class after work. Remember you can come to our classes in person or livestream online! Our classes range from Power, Flow, Slow Flow, and Yin and it can be complicated to know where to start. If you are truly brand new, start with a Slow Flow. If you have worked out before, if you have taken a few classes in the past, then start with a Flow. All of our classes (except Slow Flow) are heated, you will sweat! Each class has its own unique set of poses, movements, and pacing that cater to specific needs. Each teacher is dedicated to your fulfillment and ease in class.

Find a Buddy

Starting yoga with a friend or family member is an excellent way to stay motivated and accountable to your practice. Plus, practicing with a partner makes it more fun and supportive. A buddy can help keep your practice consistent and inspired. Together, you can track each other's progress and celebrate milestones along the way.

Listen to Your Body

Lastly, one of the most critical aspects of yoga is learning how to listen to your body. Always pay attention to your breathing and stay in tune with how your body feels. Yoga is not a competition or a race. Honor and respect your body's limitations and accept where you are. As you consistently practice, you will notice increased flexibility, heightened awareness, and a deeper mind-body connection.

Starting something new can be both exciting and overwhelming, but remember that yoga is not solely about mastering the poses. It is a journey of self-discovery, connection, and growth. Taking the time to prepare mentally and physically for your yoga practice sets a strong foundation for your success. Embrace each step of your journey with enthusiasm, patience, and mindfulness. Let the journey guide you towards inner strength, holistic wellness, and healing. With love, Mary Clare

Finding Peace in Chaos: Using Yoga Breathing Through a Crisis

Hey family, I write to you today from the center of my heart. The world is in crisis, to say the least, and sometimes it can feel like we're holding on for dear life. No matter what chaos you are feeling, the stress and anxiety that come with uncertainty can be overwhelming. In times like these, it's more important than ever to find ways to ground ourselves and find inner peace. One powerful tool for doing this is yoga breathing. In this post, we'll explore how yoga breathing can help you navigate a crisis, and offer some tips for incorporating it into your daily routine.

Breathing is something we take for granted, but it's essential to our survival. Focused breathing can have incredible benefits for our mental health, reducing anxiety, stress, and depression. The practice of yoga breathing, or pranayama, takes this to the next level, combining breath and movement to regulate the body and mind.

One of the most accessible yoga breathing techniques is called Ujjayi. Also referred to as "vital breath or ocean breath," Ujjayi consists of breathing in and out through the nose, using a slight contraction of the throat to create a gentle ocean sound. This audible breath helps to anchor the mind, providing a point of focus and calming the nervous system. Sometimes I say, breathe in through your nose and out through a closed mouth. Try a few rounds now.

Another powerful breathing technique is Box Breathing. This technique involves breathing in for four counts, holding for four counts, breathing out for four counts, and holding for four counts before repeating. This rhythmic pattern helps to calm the mind and body, promoting a sense of relaxation and control.

If you're new to yoga breathing, it can be helpful to start with a short practice each day. Find a quiet place where you feel comfortable, set a timer for five minutes, and focus on your breath. Pay attention to the sensation of air moving in and out of your nose, and the rise and fall of your chest and belly. When your mind wanders (as it inevitably will), gently bring your attention back to your breath.

As you become more comfortable with yoga breathing, you can incorporate it into your daily routine. Try Ujjayi or Box Breathing when you're feeling overwhelmed, anxious, or agitated. You can do it sitting at your desk or in your car, or find a quiet spot to practice.

At the end of the day, yoga breathing is simply about tuning into your body and breath. In a crisis, breathing can be a lifeline, a tool for finding calm amidst chaos. By practicing yoga breathing regularly, you can build resilience, reduce stress, and cultivate a greater sense of peace and groundedness. So take a deep breath, and know that you have the power to weather any storm. With love, Mary Clare and the Lotus House Family

Are we in a lonliness epidemic?

Why do so many people feel lonely?

Loneliness has become a growing concern in the United States, with experts referring to it as a "loneliness epidemic". Studies have shown that a significant percentage of Americans report feeling lonely and isolated, which can have negative effects on physical and mental health. Factors such as social media use, changes in family structures, and an increase in remote work contribute to this trend. However, I think that in general, some of us are burnt out. When you combine a few different intentions into one event, you take the burden off of the overwhelm and loneliness. Lotus House events promote fulfilled social connection, through community events and group classes.

Yoga can help prevent loneliness in several ways. First, Lotus House yoga classes foster a supportive and welcoming environment that encourages social interaction and a sense of belonging. This can help combat feelings of isolation and loneliness.

Additionally, yoga can also help reduce stress and anxiety, which are often associated with feelings of loneliness. By practicing mindfulness and focusing on the present moment, individuals can cultivate a greater sense of calm and well-being, which can improve their overall mood and outlook on life.

Finally, yoga can also help improve physical health, which is linked to better mental health outcomes. Regular exercise can boost mood and energy levels, and may also reduce the risk of certain health conditions, and it can increase your longevity.

Lotus House events support your wellbeing because they provide opportunities for social connection and a sense of belonging. Being part of a community and engaging in shared activities fosters positive relationships and creates a support network. This can lead to increased feelings of happiness, satisfaction, and overall well-being.

Learn about the events coming up at Lotus House here!

With love, MC

How Do I Start A Morning Routine?

How do I start a morning routine? We have the actions for you in 4 easy steps. Surprise, surprise, it actially starts the night before. Here are the easy and simple steps to start revolutionizing your early morning. This whole method will not take longer than 5 minutes and you will feel the effects all day long!

Your Morning Routine in 4 steps

• Set Your Intention

• The thank you breath

• Drink 16 oz of room temperature water

• Do malasana (yoga squat pose) for 30 seconds

Set your intention.

The night before, take a moment to visualize the time you want to wake up. See the numbers on the clock. See your body sitting up in bed. See yourself grateful for a new day.

The Thank You Breath

As soon as you wake up, repeat Thank you on your inhale and thank you on the exhale. Do this as you fill up your water glass.

16 oz of water

Drink 16 oz of room temperature water after you urinate. It is important to eliminate stagnant energy before you drink that water. Try to avoid ice cold or super hot water as this shocks your inner system.

Malasana Squat

Stand with your feet wider than hips distance. squat down as low as you can go. Hands can be on the ground or at the center of your heart. Stay here for 30 seconds or about 5 slow breaths. You can sway side to side or be completely still and notice your breath.

Get ready for an awesome day! You just set the stage for everything to unfold with ease. Keep this exactly the same for at least 3 weeks and then notice the difference! Let me know your questions in the comments below. And if you DO it, then how do you feel?

MC