Move and stretch for improved physical and mental well-being

Who likes Yoga classes?

Intermediate yoga classes are designed for people who have a good understanding of the basic yoga poses and a greater understanding of the variety of poses and styles. You reach the intermediate level when you also understand the relationship between breath and movement.

What is a Yoga class?

One type of yoga is Vinyasa. Yoga poses, or asanas, focus on an individual’s strength, flexibility and balance. Asanas may be performed seated, prone (lying flat face down), supine (standing upright), or tabletop (on hands and knees). One strength focused asana called an “inversion” can be compared to a standing split. Both hands are on the yoga mat, along with balance centered on one leg as you lift the other leg up behind you as far as it will go. Your balance benefits as you hold your core tight, focus your gaze and breathe deeply. Other standing asanas that also benefit your balance include hip openers and the tree asana.

In addition to standing asanas, in each class the instructor leads seated poses. The member sits on the ground with both legs straight out, unfolded. Then the class moves to a butterfly pose with the soles of their feet together and knees spread apart. Each person in the butterfly yoga pose leans forward with their elbows pressing down on each knee. Bring your belly in so you can hinge forward at the hips.

Do a seated twist with the left leg extended, right foot on the floor with the right heel inside the left inner thigh. Circle your right hand behind you and grab your left hip from behind. Lift your left hand straight up, then around in front of you to your right knee. Hold your knee and continue to twist to the right, looking over your right shoulder. A reclining spinal twist is where you lie on your back and hug your knees tight to your chest. With your arms extended out to the side, drop your knees to the right and let your gaze go to the left. Modifications can be made through the use of a yoga block or a yoga strap to help you achieve a particular pose.

Of all the asanas, the up dog and down dog are some of the most well-known by the world. These dynamic movements help strengthen muscles that support your spine and prevent compression, which leads to pain. Curving your back in and out, concave to convex positions, helps keep your spine flexible.

As far as breathing techniques, Inhales and exhales through the nose are important. Your stomach should expand with each deep inhale, rather than shallow breaths in the top of your chest. Expel all of the air during each exhale as your stomach contracts. With each exhale, allow yourself to go deeper into the current stretch. Your exhale should be longer than your inhale, maybe for a five-count, before you transition into the next pose. Try to do an ocean breath, where your inhale and exhale through the nose (not the mouth) makes a raspy sound to help you focus on your breath.

Intermediate Vinyasa yoga classes typically end with Shavasana, or corpse pose. This pose is a position of rest and relaxation done while lying down on your back to relax both your mind and body.

The only equipment you’ll need is a yoga mat and your own body. Yoga blocks and yoga straps may be helpful in some poses. All these are provided at the gym, however you may want to bring your own mat for personal hygiene reasons, plus you can use it at home, too.

When and where does the Yoga class meet?

All four WK Fitness & Wellness Centers have yoga classes that meet in their aerobics studio.

Why do Yoga?

Yoga is a way to develop strength, flexibility and balance through focused movements and focused breaths. You can look forward to positive outcomes such as reduced feelings of stress and increased energy by practicing traditional yoga postures.

Yoga exercises can benefit a person’s overall well-being. Asanas (movements) call for strength and flexibility as you strengthen your core and sense of balance. Your whole body sees benefit, rather than just one body part or limb. Regular yoga practice is likely to increase your proprioception, or your awareness and ability to feel where your body is in space and exactly what your body is doing at any given moment. It’s a quiet class with soft music that trains you to focus on your breath in the present time, the here and now, as you improve your sense of mindfulness.