Yoga Article – International World Yoga Alliance

Refueling After a Yoga Class

International World Yoga Alliance — Sun, 03 Jul 2022 04:36:43 +0000

Refueling After a Yoga Class

We tend to think of yoga as a low-intensity, relaxing, and meditative practice. And that’s certainly an accurate description of many types of yoga. But no matter what type of yoga you practice, if you’re trying to master demanding poses or practicing in a heated studio, yoga can also be quite challenging for the mind and body.

While your mind and body may feel relaxed and calm, it’s not at all uncommon to be famished after class. All that movement from one pose to the next, holding difficult poses, and deep concentration results in a need for fuel. So, if your first stop after yoga practice is the kitchen, you’re not alone.

Here’s why you need to refuel after yoga class and how to choose your post-workout snack or meal wisely.

Why You Need to Refuel After Yoga Class

Practicing yoga is a fantastic way to strengthen, tone, and stretch your muscles while calming your mind and managing stress. But if you want to get the most out of your practice, providing your body with the right nutrition is crucial. While eating a meal right before class isn’t generally recommended, refueling your body after a yoga class is a must.

When you work your muscles hard, as you do in some yoga practices, your muscles and tendons can develop microscopic tears. You may not even notice them, but it’s not uncommon to feel a little sore after a challenging session. If you fail to refuel your body properly after class, muscle recovery will take longer, and you will be more susceptible to injury.

In fact, yoga can be every bit as demanding as strength training or cardio, and refueling at the end of your yoga session is just as important as it is after any high-intensity workout. Whether you’re testing your focus during a vinyasa sequence or working your muscles in an Ashtanga session, yoga requires both mental and physical energy.

Prioritizing nutrition after yoga class can make all the difference in how quickly you recover, and how you feel as you go about the rest of your day. It can even play a role in how you perform in your next class, too.

How to Refuel After Yoga Class

Proper hydration both before and after yoga practice is absolutely essential. Staying hydrated is key for keeping your muscles functioning smoothly and it will have a major impact on your mental and physical performance. If plain water isn’t your thing, consider adding lemon or try electrolyte-rich coconut water.

Your post-yoga food selections may differ a bit depending on the time of day and what type of yoga you practice but it’s important to include both carbohydrates and protein to refuel your mind and body after class.

Keep in mind that your body will get the most benefit if you provide the right nutrients within two hours of your session. If you can, bring a meal or snack with you and eat it right after class. This will help refuel your energy levels and rebuild and repair any damaged muscle tissues.

Here are the three most important things to think about when you’re planning your post-yoga meals and snacks:

Feed Your Muscles After a Yoga Class

Feeding your muscles is key after any type of exercise, and that includes yoga. Muscle is made of protein, so it only makes sense that protein should be the key component of your post-yoga meal or snack. High-quality, plant-based protein will help your muscles recover quickly and help you build new muscle so you’re even stronger in your next class.

Protein powders made from soy are an easy way to get the protein you need and refuel your muscles quickly. They can be added to juice, a smoothie, or a shake and they’re easy to take with you on the go. They also come in a variety of delicious flavors and provide additional nutrients and antioxidants your body needs for recovery.

Other good sources of protein include Greek yogurt, hummus, nuts, seeds, eggs, cheese, nut butters, and nut milks. Shoot for around 10 to 20 grams of protein to build and repair muscle after yoga.

Add Slow-Burning Carbs to Replenish Your Energy Levels – After a Yoga Class

With all the twisting, turning, stretching, and holding that goes on in yoga class, it’s no wonder that your energy level is depleted after a challenging yoga session. They also help to refuel your muscles, give your brain a boost, and support the nervous system.

In addition to being a fantastic source of plant-based protein, Soy protein meal replacement powders are also a great source of slow-burning carbs to keep your energy level up as you go through the rest of your day.

Whole grains, such as oatmeal, are also packed with complex carbs for long-lasting energy. Fruit is another great choice because it’s packed with simple carbs to give you a quick boost. It also provides hydration, electrolytes, and vitamins, and minerals to replenish what you’ve lost during your session.

A Few Final Tips for Refueling After Yoga – After a Yoga Class

Knowing what and when to eat after yoga is key for the success of your practice. Remember that your body is the most receptive to absorbing nutrients within two hours of practice. Eating as soon as possible after class not only supports recovery, it also plays a role in how you perform throughout the rest of your day and even in your next class.

Combining carbs, protein, vitamins, minerals, and hydration will help you recover and heal faster. This combination will help your muscle rebuild glycogen which is basically stored fuel for your muscles. Replenishing your glycogen stores is key for preventing fatigue, burnout, and lowering your risk of injury.

Remember that rest and sleep are also important for recovery. In fact, proper diet, exercise, and sleep are the key components of any healthy lifestyle. Prioritizing these essentials will keep you energized and performing at your best for the long haul.

2022 Theme: Yoga for humanity

International World Yoga Alliance — Wed, 22 Jun 2022 02:13:09 +0000

The COVID-19 pandemic has been an unprecedented human tragedy. Beyond its immediate impact on physical health, the COVID-19 pandemic has also exacerbated psychological suffering and mental health problems, including depression and anxiety, as pandemic-related restrictions were introduced in various forms in many countries. This has highlighted the urgent need to address the mental health dimension of the pandemic, in addition to the physical health aspects.

People around the world embraced yoga to stay healthy and rejuvenated and to fight social isolation and depression during the pandemic. Yoga is also playing a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. It is particularly helpful in allaying their fears and anxiety.

In addition to the human suffering, the COVID-19 pandemic has also highlighted several key vulnerabilities of the economic and developmental models of countries around the world. Future prosperity demands that the member states rebuild differently as they recover from the COVID-19 pandemic.

The essence of yoga is balance – not just balance within the body or that between the mind and the body, but also balance in the human relationship with the world. Yoga emphasizes the values of mindfulness, moderation, discipline and perseverance. When applied to communities and societies, Yoga offers a path for sustainable living.

Yoga can be an important instrument in the collective quest of humanity for promoting sustainable lifestyle in harmony with planet Earth. In keeping with this spirit, the theme for this year’s Yoga Day celebrations is “Yoga for Humanity.”

What is Yoga and why do we celebrate it?

Yoga is an ancient physical, mental and spiritual practice that originated in India. The word ‘yoga’ derives from Sanskrit and means to join or to unite, symbolizing the union of body and consciousness.

Today it is practiced in various forms around the world and continues to grow in popularity.

Recognizing its universal appeal, on 11 December 2014, the United Nations proclaimed 21 June as the International Day of Yoga by resolution 69/131.

The International Day of Yoga aims to raise awareness worldwide of the many benefits of practicing yoga.

The draft resolution establishing the International Day of Yoga was proposed by India and endorsed by a record 175 member states. The proposal was first introduced by Prime Minister Narendra Modi in his address during the opening of the 69th session of the General Assembly, in which he said: “Yoga is an invaluable gift from our ancient tradition. Yoga embodies unity of mind and body, thought and action … a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world and the nature.”

The resolution notes “the importance of individuals and populations making healthier choices and following lifestyle patterns that foster good health.” In this regard, the World Health Organization has also urged its member states to help their citizens reduce physical inactivity, which is among the top ten leading causes of death worldwide, and a key risk factor for non-communicable diseases, such as cardiovascular diseases, cancer and diabetes.

But yoga is more than a physical activity. In the words of one of its most famous practitioners, the late B. K. S. Iyengar, “Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one’s actions.”

#HealthyAtHome – Physical activity

The COVID-19 pandemic means that many of us are staying at home and sitting down more than we usually do. It’s hard for a lot of us to do the sort of exercise we normally do. It’s even harder for people who don’t usually do a lot of physical exercise. But at a time like this, it’s very important for people of all ages and abilities to be as active as possible. WHO’s Be Active campaign aims to help you do just that – and to have some fun at the same time.

WHO launches mobile app for yoga

WHO in collaboration with the Government of India, has launched WHO mYoga – a yoga app to help people stay active and healthy. The app contains a collection of videos and audio files to teach and accompany yoga practice, and is an easy-to-use and free tool for both people, who are trying yoga for the first time, and for those who already practice yoga regularly. The app was developed by BeHe@lthy BeMobile, a joint initiative between the World Health Organization and the International Telecommunication Union.

Why do we mark International Days?

International days and weeks are occasions to educate the public on issues of concern, to mobilize political will and resources to address global problems, and to celebrate and reinforce achievements of humanity. The existence of international days predates the establishment of the United Nations, but the UN has embraced them as a powerful advocacy tool. We also mark other UN observances.

13 Types of Yoga Style

International World Yoga Alliance — Wed, 10 Nov 2021 11:57:47 +0000

13 Types of Yoga: How to Choose the Right Kind for You

When you’re trying to determine which of the different types of yoga is best for you, remember that there is no right or wrong one— just one that might not be right for you at this moment.

“Like any form of exercise, choose something you want to do,” says Stephanie Saunders, executive director of fitness at Beachbody and a certified yoga instructor. “Bikram or Iyengar might appeal to you if you are a very detailed person. If you are more of a free spirit, vinyasa or aerial yoga might be fun. Find a class that makes you excited to go.”

So which one will get you excited? Our guide to the common types of yoga can help you decide whether you’re in more of a restorative yoga or a power yoga kind of mood, or anything in between.

Kundalini Yoga

Yogi Bhajan, teacher, and spiritual leader, brought this style of yoga to the West in the late 1960s. “Kundalini” in Sanskrit translates to “life force energy” (known as prana or chi in the yoga community), which is thought to be tightly coiled at the base of the spine. These yoga sequences are carefully designed to stimulate or unlock this energy and to reduce stress and negative thinking. “You get to elevate your consciousness and feel great,” says Veronica Parker, an E-RYT 200, and a certified kundalini yoga teacher.

This is accomplished by challenging both mind and body with chanting, singing, meditation, and kriyas (specific series of poses paired with breath work and chanting). You might notice everyone is wearing white, as it’s believed to deflect negativity and increase your aura. Typically, a kundalini class starts with a mantra (a focus for the class), then includes breathing exercises, warm ups to get the body moving, increasingly more challenging poses, and a final relaxation and meditation, says Parker.

Who Might Like It: Anyone in search of a physical, yet also spiritual practice, or those who like singing or chanting.

Vinyasa Yoga

Vinyasa yoga is also called “flow yoga” or “vinyasa flow”. It is an incredibly common style. One example is 3 Week Yoga Retreat’s flow yoga for beginners. It was adapted from the more regimented ashtanga practice a couple of decades ago. The word “vinyasa” translates to “place in a special way,” which is often interpreted as linking breath and movement. You’ll often see words like slow, dynamic, or mindful paired with vinyasa or flow to indicate the intensity of a practice.

“Vinyasa flow is a style of yoga where the poses are synchronized with the breath in a continuous rhythmic flow,” says Sherrell Moore-Tucker, RYT 200. “The flow can be meditative in nature, calming the mind and nervous system, even though you’re moving.”

Vinyasa yoga is suitable for those who’ve never tried yoga as well as those who’ve been practicing for years.

Who Might Like It: Anyone who wants more movement and less stillness from their yoga practice.

Hatha Yoga

Hatha yoga derives its name from the Sanskrit words for sun and moon, and it’s designed to balance opposing forces. The balance in hatha yoga might come from strength and flexibility, physical and mental energy, or breath and the body. “Hatha is a blanket term for many different ‘styles’ and schools that use the body as a means for self-inquiry,” says Jennifer Campbell-Overbeeke, E-RYT 500.

It’s often used as a catch-all term for the physical side of yoga, is more traditional in nature, or is billed as yoga for beginners. “Hatha translates to ‘forceful,’ but this relates more to the aspect of concentration and regularity of practice rather than applying unnecessary force to the body,” says Campbell-Overbeeke.

To be considered hatha, classes must include a mix of asana (poses), pranayama (breathing exercises), and meditation, so other types of yoga — like Iyengar, ashtanga, or Bikram — are technically considered to be hatha yoga as well.

Who Might Like It: Anyone looking for a balanced practice, or those in search of a gentler type of yoga.

Ashtanga Yoga

Ashtanga yoga consists of six series of specific poses taught in order. Each pose and each series is “given” to a student when their teacher decides they have mastered the previous one. This is a very physical, flow-style yoga with spiritual components — you might remember it as the type Madonna did in the late ’90s. Ashtanga teachers give hands-on adjustments, and in Mysore-style studios (named after the city where the practice’s guru, Sri K. Pattabhi Jois, lived and taught), each student has a unique practice.

“The practitioner moves at the pace of her own breath and to her personal edge, or growth point,” says Lara Land, a level two authorized ashtanga teacher. “Each person memorizes the practice and moves at her own pace through the poses.”

Ashtanga vinyasa yoga is often taught as “led” classes in the West, where the first or second series is taught from start to finish over the course of 90 minutes to two hours. There is no music played in ashtanga classes.

Who Might Like It: Anyone who likes routine or a more physical yet spiritual practice.

Yin Yoga

Yin yoga is a slower style of yoga in which poses are held for a minute and eventually up to five minutes or more. It is a type of yoga with roots in martial arts as well as yoga, and it’s designed to increase circulation in the joints and improve flexibility. The practice focuses on the hips, lower back, and thighs and uses props like bolsters, blankets, and blocks to let gravity do the work, helping to relax. While other forms of yoga focus on the major muscle groups, yin yoga targets the body’s connective tissues.

Yin also aids recovery from hard workouts. “Adding a deep stretch and holding class like yin can be extremely beneficial to a strong body,” says Sadhak Anshit, a SAYF Founder. Holding poses longer benefits the mind as well as the body, providing a chance to practice being still. “This is a beautiful practice that honors stillness,” says Moore-Tucker. “This style of practice is a great balance for vinyasa flow.”

Who Might Like It: Those who need to stretch out after a tough workout, or anyone interested in a slower-paced practice.

Iyengar Yoga

Named for its founder, B.K.S. Iyengar, who developed his classical, alignment-based practice in India. This type of yoga became popular in the US in the 1970s. Iyengar yoga is known for the high level of training required of its teachers and for its resourceful use of props. While considered optional in many practices, multiple props are used in Iyengar classes — including chairs, walls, and benches, in addition to more common ones like straps, blocks, and bolsters.

Paul Keoni Chun, an E-RYT 200, likes this more static form of yoga for older adults, since it “emphasizes detailed alignment and longer holds of positions.” Iyengar yoga is usually less intense than other types of yoga, although that can vary based on the instructor or class. But generally, it’s suitable for people of all ages and skill levels.

Who Might Like It: Someone who likes detailed instruction, anyone with physical limitations, or those in search of a more classical form of yoga.

Bikram Yoga

Bikram Choudhury developed Bikram yoga. It is a form of hot yoga. These classes, like ashtanga classes, consist of a set series of poses performed in the same order, and the practice has strict rules. Each class is 90 minutes, with 26 postures and two breathing exercises, and the room must be 105° Fahrenheit with 40 percent humidity. Additionally, instructors do not adjust students.

Since Bikram yoga has so many rules, many studios simply call their classes “hot yoga” so they can customize their offerings. Devotees of hot yoga tout the massive amount of sweat and the added flexibility the practice gives them.

“Practicing yoga in a heated environment allows students to get deeper into postures, improves circulation, and aids in detoxifying the body,” says Natalie Sleik, RYT 200, who teaches hot power yoga.

Who Might Like It: Anyone who likes to sweat, someone who wants a more physical practice, or those who like routine.

Power Yoga

Like vinyasa yoga, power yoga traces its roots to ashtanga but is less regimented and is more open to interpretation by individual teachers. “Power yoga is generally more active and is done at a quicker pace than other styles of yoga,” says Chun.

Sleik adds that “power yoga strengthens the muscles while also increasing flexibility. The variation of sequences keeps the brain engaged while you work all muscle groups in the body.”

Power yoga can be hot yoga or not, and some studios offer a mix of power and slow flow yoga to ease students into this intense practice. Fans of power yoga may also like buti yoga, which is just as physical but also includes tribal dance, primal movements, and plenty of core work.

Who Might Like It: Those who like ashtanga but want less rigidity, anyone who wants a good workout, and anyone who wants a less spiritual yoga practice.

Sivananda Yoga

Sivananda yoga is a form of hatha yoga based on the teachings of Hindu spiritual teacher Swami Sivananda. Classes are generally relaxing: while most yoga classes end with savasana (a final relaxation/corpse pose), Sivananda starts with this pose, then moves into breathing exercises, sun salutations, and then 12 basic asanas.

Kearney likes this practice for “someone looking for more spiritual or energetic work,” while Saunders says such Sivananda yoga can help push yourself to the next level if you’re a beginner. Designed to support overall health and wellness, Sivananda yoga is appropriate for all levels and ages.

Who Might Like It: Those looking for a gentler form of yoga, anyone who wants a more spiritual practice.

Restorative Yoga

If you walked by a restorative yoga class, you might think everyone was taking a nap on their mats. This form of yoga uses props to support the body. The goal is to completely relax into poses, which are held for at least five minutes but often longer. This means that you might only do a handful of poses in a class, and it’s perfectly acceptable to drift into sleep during them.

Some teachers might even lead you through yoga nidra – a guided meditation that allows you to hover blissfully between sleep and wake. One hour in yoga nidra is said to equal a few hours of shuteye, and while that can be a good self-care tool, it can’t replace a healthy night’s sleep.

Though all different types of yoga can aid stress relief and brain health, restorative yoga places its focus on down-regulating the nervous system. Restorative yoga can benefit those who need to chill out and de-stress, and it can also be used as part of your rest-day self-care. “Taking time to relax in a restorative class can have a huge impact on an athlete,” says Kearney.

Who Might Like It: Anyone who needs to de-stress, those dealing with pain, and someone who struggles to relax.

Prenatal Yoga

Yoga can be a wonderful workout for moms-to-be. It often focuses on easing pains associated with pregnancy, such as sore hips or an aching low back. Prenatal yoga provides stress relief, exercise, and self-care in one session, and the breathing exercises can come in handy during labor and delivery.

Since this is a practice designed specifically for moms-to-be, it excludes poses that might be too taxing or unsafe for the changing body. (But make sure you check in with your doctor before beginning a yoga practice, if you are pregnant.) Yoga for pregnancy, such as the Active Maternity series on Beachbody On Demand, also often includes plenty of exercises to prepare your body for delivery, like squats and pelvic floor work.

Who Might Like It: Moms-to-be and new moms who are easing back into exercise.

Aerial Yoga

Aerial yoga — sometimes called anti-gravity yoga — is relatively new, but quickly catching on. It involves traditional yoga poses with the added support of a strong, silky hammock that hangs from the ceiling. The hammock is used as a supportive prop in poses like pigeon or downward dog, and helps you more easily perform inverted poses (like headstands and handstands) that might be beyond your abilities or comfort levels. It’s also used for a cocoon-like savasana (the final resting pose at the end of a yoga class). Classes can be either physically challenging or relaxing.

“Teaching aerial yoga has been so rewarding for me because I get to witness beginners gain body awareness and overcome fear of being inverted,” says Melissa Vance, RYT (Registered Yoga Teacher) 200, an aerial yoga teacher based outside of Atlanta. “Hanging upside down reverses the blood flow in the body and decompresses the spine providing much relief and a euphoric feeling.”

Who Might Like It: Those who want a nontraditional yoga experience, or anyone who wants the benefits of inversions but might fear going upside down on their own.

Acro yoga

Acro yoga takes familiar yoga poses — like downward dog or plank — and makes them double the fun (and sometimes double the work) by adding a partner. One partner serves as the “base” on the ground, while the other is the “flyer” who contorts themselves on the soles of the base’s feet. (A spotter should always be involved for safety). “[Acro yoga] allows people to break from the rectangular confines of their yoga mat and find a connection with their fellow practitioners,” says Lyle Mitchell, a YogaSlackers Acro yoga teacher in Asheville, NC.

This type of yoga helps you playfully explore your mind-body connection, develops effective communication skills with a partner, and aids in setting appropriate boundaries. “Exploring these skills through acro yoga can translate to strengthening these skills in all our other relationships in life,” he says.

Saunders recommends acro yoga “if you are looking for the physical benefits of yoga in a fun and interactive environment.” If you work as a base, it builds a strong lower body and core. Working as a flyer requires flexibility and strength, not to mention trust.

Who Might Like It: Those who enjoy practicing with a partner, couples looking to build trust and intimacy, or anyone with an adventurous streak who likes to go upside down.

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Ashtanga Vinyasa Yoga

International World Yoga Alliance — Thu, 21 Oct 2021 14:07:32 +0000

Ashtanga Vinyasa Yoga Method

Opening Prayer

Fundamental Asanas

Primary Asanas

Finishing Asanas

Closing Prayer

Yoga

Yoga is a way of life, a search for meaning and a method for finding true health and happiness.

Ashtanga Yoga

The Ashtanga Yoga system is a living lineage that dates back nearly five thousand years in an unbroken line of teachers, sages and gurus that culminates in the life of Sri K. Pattabhi Jois, his son Sharath Rangaswamy and every Ashtanga practitioner today. Developed by TKV Krishnamacharya and his student Sri Krishna Pattabhi Jois who tells us that it was derived from the ancient indian text, the Yoga Kurunta, written by Vamana Rishi. Krishnamacharya is one of the world’s most legendary masters of yoga. He was initiated into the science of Yoga by his Guru, Rama Mohan Brahmachari. Among Krishnamacharya’s students we find TKV Desikachar (his son), BKS Iyengar and Indra Devi along side Jois who studied with him from 1927 and into the 1950’s. Jois, or Guruji as he is affectionately called by his students, continued the lineage of these teachings, sharing them with thousands of practitioners around the world.

The Practice

The Ashtanga Yoga Vinyasa system is sequences of postures that vary in difficulty and benefit. The flow between each posture is an integral part of the practice.

Asana

There are three groups of movement sequences and six series in total: The Primary Series, Yoga Chikitsa, cleanses and tunes especially the physical body. The Intermediate Series, Nadi Shodhana, purifies the nervous system, opening up for more subtle experiences of our energies and mind. The Advanced Series A, B, C and D, Sthira Bhaga, literally meaning strength and grace, which further explores flexibility, vigor and tranquility as an integrated synergy, requiring higher levels of humility and dedication. Each series of postures must be accomplished before proceeding to the next. The practice is cumulative and it is essential to follow the order of postures (asanas) meticulously as each individual asana builds on the previous one and prepares practitioners for the next. The sequential process of learning Ashtanga Yoga allows its practitioners to develop the concentration, strength, flexibility and stamina needed to progress in a safe and balanced manner. Each asana, or group of asanas, has a specific effect that is counterbalanced by the previous asana, or group of asanas.

Breath

Breathing cannot be overemphasized in the Ashtanga system. When we are born we breathe in and when we die we breathe out – in between these two breathes our life spans. Guruji says: ‘Ashtanga practice is a breathing practice … the rest is just bending’. The breath is the key to the the realm of tranquility and power and with it we can regulate and control our nervous system. The breath is the door between our body and our mind, the portal between meditation and asana practice and often the first step on the way to a more spiritual, soulful and happy lifestyle. Breathing is our most fundamental and vital act and holds a divine essence.

Vinyasa

Postures are linked together through flowing movement (vinyasa). Vinyasa means breath synchronized with movement. In Ashtanga Yoga the movement is always synchronized with the breath and there is never a separation between the two actions. When the synchronization of movement and breathing is an integral part of the yoga practice and the three body locks (Moola Bandha, Uddiyana Bandha and jalandarabandha) are applied, an internal, purifying heat is generated in the body. Unwanted toxins are released and disposed of, vital hormones and minerals flow into the bloodstream and the nervous system is purified. The result is a light and strong body.

Tristana

Ashtanga Yoga utilizes a three-pronged approach called Tristana. Tristana consists of correct breathing (Ujjayi), yoga postures/asanas (including correct use of the bandhas), and the precise gazing (dristi). This is both a method and a state and practitioners develop control of the senses, a deep awareness of themselves and their inner sensations, emotions and workings of the mind. By maintaining this discipline with regularity and devotion, practitioners develop steadiness of body and mind.

Heart Of Yoga

Ashtanga literally means eight limbs. All yoga is technically speaking ashtanga yoga as all yoga follows the eight limbs described by Patanjali. But these days the term is commonly used to describe the method taught by Jois. The eight limbs are described by Patanjali as:

Yama (ethical discipline):
ahimsa (non-violence)
satya (truthfulness)
asteya (non-stealing)
brahmacharya (refraining from sexual indulgence)
aparigraha (detachment)

Niyama (observation & purification):
sauca (cleanliness, purity)
santosha (contentment)
tapah (austerity)
svadhyaya (study towards self knowledge)
ishvara-pranidhana (surrender to God/higher self)

Asana (postures)

Pranayama (breath control)

Pratyahara (sense withdrawal)

Dharana (concentration)

Dhyana (meditation)

Samadhi (consciousness itself)

The eight branches mutually support each other and are to be learned and taken into daily committed action. An established asana practice prepares dedicated yogis for a balanced practice of the more subtle limbs such as pranayama which are the key to embodying the yamas and niyamas. The heart of yoga is ethical living, honesty and compassion.

How To Learn

Please note that you should learn only from a traditionally trained teacher who follows the lineage of Sri K. Pattabhi Jois to ensure a safe and healthy journey for the body and mind into the science of the Ashtanga Method to yoga.

Ujjayi breath (breath of victory): The core of the practice. Facilitates movement in the physical body, creating ‘room to roam’ between your bones underneath your skin. quiets the mind from unnecessary entanglements. distributes appropriate energy throughout your body and unifies the physical, mental and energetic bodies to one solid entity of motion, transformation and power. Generates purifying heat in the body.

Bandha (valves or locks): Moola Bandha, Uddiyana Bandha and Jalandarabandha helps you integrating your physical and energy bodies. Through the use of the three bandhas in your practice, the body comes together to one entity, creating bounce, flow and grace. It accumulates the generation of purifying heat deep in your body and, yet again, makes for a strong internal focus point for your mind to rest.

Dristi (focus): The eyes as a help to focus the mind, instigating a more internal and potentially meditative practice. Helps keeping your mind and senses within the parameters of your physical body.

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Grow Your Yoga Business With These 7 Organic Marketing Tips

International World Yoga Alliance — Fri, 15 Oct 2021 11:15:45 +0000

Grow Your Yoga Business With These 7 Organic Marketing Tips

There’s never a better time than now to learn how to grow your yoga business. And no, you don’t need to buy expensive ads. You can actually grow your business via organic marketing – if you know how.

Whether you’re just getting started or have been running your yoga studio for quite some time, there are several marketing strategies and techniques that you can implement today that will make a major impact on your business’s growth and success.

Growing your yoga business doesn’t require you to reinvent the wheel or blow client’s minds with a never-before-seen offering.

But before you start worrying about figuring out logistics and carving time out of your schedule to draw up an expensive marketing plan, budget, and overspend on online and offline marketing campaigns, this article will share seven ways to grow your yoga business through organic marketing.

You don’t need to be an experienced marketing professional to take your business to the next level. You simply need to know how to tap into the resources you already have and learn how to use them to benefit your business.

Here Are 7 Ways to Grow Your Yoga Business Through Organic Marketing

1. Get Social

When it comes to increasing the possibilities of reaching mass amounts of potential clients at once, there is no better place to start than with social media. Social media is the king of organic marketing.

Instagram, Twitter, Facebook, LinkedIn, TikTok, Snapchat, YouTube, and more allow you to post and share your content for free while using helpful business tools to expand your audience reach and likelihood of getting in front of the eyes of your ideal client.

Whether you post examples of class content, the types of services you offer, motivational quotes, testimonials and customer reviews, or helpful tips and instruction on growing in your practice, your social media channels are an excellent place for clients to get a window into your business and into who you are before becoming a client.

Provide them with an authentic and honest image of you and your business and you will start gaining not only followers, but also loyal clients who will want to become a part of your community.

As you begin to grow your channels you can even invest in free or fairly-priced social media management tools for yoga studios that can help you curate, schedule, and post across multiple channels in advance and at once.

2. Partner With Local Businesses

Whether you’re predominantly a virtual yoga business or have your own physical studio or location where you host your classes, partnering with local and neighboring businesses is a great way to spread the word about your services in a specific area.

Offering patrons of local businesses a special discount or pack when they sign up for your memberships and mutually promoting each other’s businesses on each other’s websites and social media can help you attract local clients.

It can also help you quickly gain their trust because a business they already know and love is giving you their seal of approval and recommendation.

If you frequent certain places or know of local businesses that would be willing to promote your online services, you can explore the same concept.

This union of local businesses working together can not only benefit the participants, but the community as a whole and bring more and more people together – especially in a time when unity and support matters most.

Whether you offer the same discount or special service to all local businesses or select specific ones to run certain campaigns, don’t be afraid to use your network and resources to explore these very useful and mutually beneficial partnerships.

3. Share Your Knowledge and Expertise

One of the best ways to gain exposure for your yoga business as well as increase your website’s visibility in online search engines is by contributing your knowledge and expertise on other websites, blogs, and publications.

Many websites will advertise that they are looking for information and contributors to participate in upcoming articles or blog posts either directly from their website or social media or through a very helpful website called “Help a Reporter Out” (HARO), which is a subscription-based pitching platform for journalist and publication inquiries.
If you have a particular publication in mind that you know could benefit from your content or if you have a story you know they’d like to hear, you can also reach out directly to the editor of the publication and share your pitch.

Practice makes perfect and perfecting your pitch can take time and stepping out of your comfort zone. But the more and more you put yourself out there, the more comfortable you’ll feel sharing your story with other publications and sites.

Once you have been featured or have a conversation about participating in an upcoming opportunity, that is a connection you’ll have for life and can reach out to with more news and stories in the future (AKA organic marketing for life!).

4. Start a Newsletter

Do you enjoy receiving email updates from your favorite brands and businesses about upcoming deals, events, and promotions? Chances are high that your clients will love receiving that same information about your yoga business directly into their inboxes, too.

Similar to your social media content, your email newsletter can be home to valuable information that you want your clients and community to know about, as well as include details that will encourage potential clients to finally sign up for your memberships.

There are several email marketing platforms and tools that can provide you with free templates as well as the ability to schedule and automate your newsletters so that you can plan for regularly scheduled messages without skipping a beat.

Many studio management softwares also integrate with these email marketing platforms, that way whenever a new client or member signs up for your business, they’ll be automatically added to your newsletter list.

5. Encourage Your Customers to Leave Reviews

There’s no better person to share how much you and your business have impacted them than your clients. Online reviews and testimonials carry a lot of weight when it comes to new clients signing up, and now more than ever, what they have to say matters.

A positive review describing how much your yoga business has changed someone’s life and helped them grow in their yoga practice and reach their goals can heavily influence someone else’s desire to give you their business.

Encouraging your customers to leave a review via your social media and e-blasts or asking them directly, and then receiving permission to then share those across your website and social platforms can help you also show how much you value those reviews and the positive impact they have on your yoga business.

Reviews are truly trusted so they are the perfect organic marketing tool.

6. Network

Joining online yoga platforms, networks, groups, and communities can be very helpful and effective in both learning valuable tips and ways to run your own yoga business as well as share your expertise with other yoga studio owners.

Other businesses might see you doing something well that they haven’t been able to do and ask for your guidance and assistance. They might also encourage their own clients to check you out if they think you offer something they can benefit from that they don’t currently plan on offering.

Those valuable connections can help you grow your reach and get you in front of the eyes of people who can convert into your best clients and partners, as well as give you a platform to advertise and share your marketing for free.

7. Always Ask for a Mention, Share, or Recognition

As mentioned above, in order to raise your visibility and ranking in online search engines, getting featured on other websites and online publications can help.

But in order for that to help you grow and boost your visibility, you need to always make sure that those sites and publications are linking to your website and sending that boost your way.

We can’t stress enough how important and helpful it is to be able to see your yoga business mentioned and be able to click on the link to visit your website directly from that post. Bonus points if they also include your social media and encourage their audience to follow your channels!

These types of partnerships can also be mutually beneficial and allow your audiences to get to know both your brand and another brand and make a connection between the two that can provide them with a lot of value, while giving your businesses online value.

Grow Your Yoga Business Via Organic Marketing

Growing your yoga business doesn’t require you to reinvent the wheel or blow client’s minds with a never-before-seen offering.

You have the tools and resources to provide your clients with an excellent and unbeatable service. Your business’s success can grow naturally and organically by displaying how you deliver that service to your clients while demonstrating how potential new clients would also benefit from that service and experience.

You don’t need to be an experienced marketing professional to take your business to the next level.

Whether you decide to implement each of the strategies shared or start with a couple, there is no one-size-fits-all perfect formula or proven route to instant overnight success.

Try out a few to figure out what works best for you and watch as your yoga business grows steadily and sustainably for the long run.

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Beginner’s Yoga Guide

International World Yoga Alliance — Mon, 27 Sep 2021 15:35:59 +0000

Yoga: A Beginner’s Guide to the Different Yoga Styles

Whether you want to relax, have a workout or get in touch with your spiritual side, there is a yoga class to suit you. And you don’t even have to be bendy…

The myriad benefits of yoga – including lower blood pressure, increased strength and bone density and reduced anxiety – should be enough to get anyone on the mat. However, as a yoga teacher I meet many people who hesitate to embrace this ancient form of fitness due to some pervasive myths. Yoga is too slow and boring; it’s practised in stuffy, incense-filled rooms – or in 90C heat; it’s just for girls and people who are into chanting. And – most misguided of all – yoga is only for the flexible.

The truth is that there is a class to suit you whatever your body type or temperament. Yoga develops strength and balance as well as flexibility – the latter is a consequence of practising yoga, not a prerequisite. No one has turned up to their first yoga class (unless they were a dancer or a gymnast) able to execute advanced yoga poses.

Before you make a decision, try a few of the most common styles of yoga that you might see on a yoga studio (or gym) timetable. Some classes – marked general or open level – are suitable for all. This is how I started my yoga journey – by watching and copying. When you think you’ve settled on a style of yoga you enjoy, try a few different teachers. All teachers have their own unique focus based on their personalities, their own yoga practice and where and with whom they’ve trained.

Yoga can be expensive, especially in the larger cities. The most cost-effective way is to take advantage of studio offers. Newcomers can sign up for deals such as £20 for 14 consecutive days of classes. Aim to go to a class every few days – later, you can consider committing to a course. Regular attendance is needed to really reap the benefits. A good teacher will not do his or her own practice at the front of the room. They should be roaming around adjusting, correcting and giving alternatives to people who cannot do the full pose or have an injury. They should be helping you to focus on what you can do, rather than what you can’t. A good teacher won’t expect you to be anything other than a beginner and they want you to have – and enjoy – a beginner’s experience.

A Guide to the Most Common Yoga Styles

Iyengar yoga

Iyengar and ashtanga yoga come from the same lineage – the teachers who developed these styles (BKS Iyengar and the late Pattabhi Jois) were both taught by Tirumalai Krishnamacharya. Many of the asanas (postures) are the same, but the approach is different. Iyengar yoga is great for learning the subtleties of correct alignment. Props – belts, blocks and pillow-like bolsters – help beginners get into poses with correct alignment, even when they’re new to them, injured or simply stiff. Anusara yoga is a more modern form of Iyengar.

Ashtanga yoga

Ashtanga is a more vigorous style of yoga. It offers a series of poses, each held for only five breaths and punctuated by a half sun salutation to keep up the pace. You can either attend a regular class or the more traditional Mysore style (see below).

Mysore style

Ashtanga yoga taught one-to-one in a group setting. Students turn up at any time within a three-hour window to do their own practice as taught by their teacher. This is my preferred style of learning yoga and, I think, the safest and most traditional. You go at your own pace, on your own breath.

Vinyasa flow

Teachers lead classes that flow from one pose to the next without stopping to talk about the finer points of each pose. That way, students come away with a good workout as well as a yoga experience. If you’re new to yoga, it is a good idea to take a few classes in a slower style of yoga first to get a feel for the poses. Vinyasa flow is really an umbrella term for many other styles. Some studios call it flow yoga, flow-style yoga, dynamic yoga or vinyasa flow. It is influenced by ashtanga yoga.

Bikram yoga

Bikram yoga is the favourite of anyone who loves to sweat. It was created by Indian yogi Bikram Choudhury in the early 1970s. He designed a sequence of 26 yoga poses to stretch and strengthen the muscles as well as compress and “rinse” the organs of the body. The poses are done in a heated room to facilitate the release of toxins. Every bikram class you go to, anywhere in the world, follows the same sequence of 26 poses.

Kundalini yoga

Kundalini yoga was designed to awaken energy in the spine. Kundalini yoga classes include meditation, breathing techniques such as alternate nostril breathing, and chanting, as well as yoga postures.

Hatha yoga

Hatha yoga really just means the physical practice of yoga (asanas as opposed to, say, chanting). Hatha yoga now commonly refers to a class that is not so flowing and bypasses the various traditions of yoga to focus on the asanas that are common to all. It is often a gentle yoga class.

Yin yoga

Yin yoga comes from the Taoist tradition and focuses on passive, seated postures that target the connective tissues in the hips, pelvis and lower spine. Poses are held for anywhere between one and 10 minutes. The aim is to increase flexibility and encourage a feeling of release and letting go. It is a wonderful way to learn the basics of meditation and stilling the mind. As such, it is ideal for athletic types who need to release tension in overworked joints, and it is also good for those who need to relax.

Restorative yoga

Restorative yoga is all about healing the mind and body through simple poses often held for as long as 20 minutes, with the help of props such as bolsters, pillows and straps. It is similar to yin yoga, but with less emphasis on flexibility and more on relaxing.

Jivamukti yoga

Founded in 1984 by David Life and Sharon Gannon, Jivamukti means “liberation while living”. This is a vinyasa-style practice with themed classes, often including chanting, music and scripture readings. Jivamukti teachers encourage students to apply yogic philosophy to their daily life.

Dynamic Stretching : Therapeutic Essentials

International World Yoga Alliance — Sun, 26 Sep 2021 08:36:32 +0000

What does this have to do with Yoga Therapeutics?

Well, our Therapeutics classes integrate many different healing modalities – Yin and Restorative yoga, strengthening and core work, breath work, guided meditation, Ayurveda, and, Self Awakening Yoga Movement Inquiries… some of which I’ll fondly refer to as “rolling around on the ground.”

When I came across the article I was struck by the images… there were a few that looked remarkably similar to some of the Self Awakening Yoga Movement Inquiries. Like this “Scorpion” and “Straight Leg March” examples below. The images drew me in, and the article itself reinforced the significant value of these movement inquiries.

According to the research complied by the Times

“The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them…

Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion.”

I’ll often describe one of the intentions of Self Awakening Movement Inquiries as: Reclamation of Our Inherent Range of Motion. That’s a big fancy phrase, and sometimes I imagine a king’s trumpeters blowing in the background as I say it. But the truth is, that kind of effect in the body does deserve a little fanfare. We move through this life, stub a toe here, break a leg there, slip a disk here, pull a muscle there, and pretty soon we’re lopsided, sore and in pain. Don’t we deserve to reclaim a bit of our mobility and suppleness? Turns out, we’re empowered to do exactly this, just by rolling around on the ground.

Many of you know, I’m super nerdy about the science of yoga and love me some cutting-edge research. But I’m also in the fortunate position of being able to witness the powerful effects of this practice first-hand. What I see in class and in private sessions absolutely upholds what the experts are finding.

The other day I was working with a brand new client, he has arthritis in his neck, symptoms of Lyme disease in his joints, has had numerous surgeries and does not practice yoga. He started as we often do in class, by lying on the ground and noticing how it felt. He shared that was very uncomfortable, and he had to bend his knees and place the soles of his feet on the floor to alleviate pain in his lower back. We began with some head rolls from side to side and I asked him how it was going. He said “Fine. Well, I just go to where I feel resistance and push.” This is something we’ve all done and in fact most of us were taught in grade school. I explained that this was a little different, that movement inquiries aren’t about pushing past our edge, but that the exploration was actually where the benefit lay. I suggested something that many of you have heard me say — that he not worry about getting all the way to the edge, and instead focus on feeling every millimeter between one side and the other. Feeling the shifting of the weight of his own body and exploring all the places the head could roll.

He was able to slow down and really try this unfamiliar (and, admittedly, kind of strange) practice. We went through the whole therapeutic reclining spinal series and then I asked him to notice how he felt. He was lying fully on the floor with his legs outstretched, his back and his whole body felt “settled” on the floor, “not like before when there were just a few painful points touching the mat.” He was really surprised at how comfortable he felt when he had begun in such agony a mere hour prior.

Hmmmm. So there’s really something to this dynamic stretching thing. Movement Inquiries take dynamic stretching it one step further – a key distinction being the act of paying attention. Bringing consciousness to our bodies, our sensations, our movements and even our stillness. This is where stretching can become yoga. Inviting the body to move, and turning our attention on that movement, is like shining a flashlight into all the little nooks and crannies that time forgot. Sometimes just by shining that flashlight of awareness on a forgotten nook is enough to re-enliven it and reawaken even more range of motion. This is where movement becomes Movement Inquiry.

Now, does all this mean there is no place for stillness in stretching? Absolutely not. For example, both Restorative and Yin Yoga incorporate stillness for longer periods of time with profound health effects. Over the coming weeks as we continue this Therapeutic Essentials series of articles we’ll #Go Deep into these modalities as well. Instead, what this article reveals is that, whether we are athletes or not, we benefit from this “dynamic stretching.” In considering regular body maintenance, or as we prioritize healthy aging and self-recovery from physical issues, I believe this form of Right Movement is absolutely essential.

Yoga Routine At Home

International World Yoga Alliance — Wed, 22 Sep 2021 14:53:04 +0000

8 TIPS TO MAINTAIN A DAILY YOGA ROUTINE AT HOME

While it is easy to practice away from the yoga studio, many people find it difficult to maintain a consistent home yoga practice. When life gets stressful and busy, it is one of the first things we let go of. There are many great benefits of establishing a daily yoga routine, and it’s a great way to balance out a hectic lifestyle. If you’re new to yoga, or if you’re finding it hard to commit to a daily yoga routine at home, we’ve got eight great tips to make your daily practice easier, more enjoyable, and more consistent.

Why deepen your home yoga routine?

There are several benefits of practicing yoga at home instead of a studio. It is less expensive, saves time, and is easier to fit in to a busy lifestyle. Just taking one weekly yoga class, you will feel more peaceful and at ease. A morning yoga practice will make you more positive and energised throughout the day. An evening yoga practice will help you fall asleep faster and get better sleep. An ever-growing abundance of online yoga classes makes it simple and easy to maintain a daily yoga routine in the comfort of your own home.

How to Maintain Your Daily Home Yoga Routine

Commit to a schedule
Often, the trick to building new habits begins with setting your intention and creating clear and actionable goals. With daily yoga practice, this can mean taking a few minutes a day to meditate or write in a meditation journal. Carve a few minutes out of your day to dedicate to centering yourself and practicing a couple of simple poses or do a longer practice with your favorite yoga videos. Even if you don’t try anything strenuous that day, you’ll know you’ve spent time on it, and your mind and body will thank you. The key is to find 10-60 minutes of time several times a week to practice, and to make it a priority to do so. Ideally, try to practice yoga everyday so it’s an integrated part of your routine. The best times to fit a practice into your schedule are early morning, right after work, and before bedtime.
Maintain and improve your yoga space
One of the major challenges is finding an inspiring space for yoga in your home. After you have Set up a specific space in the house for your yoga mat, you will need to maintain it as a part of your regular practice. Make a habit to always leave your yoga space neat and tidy and clean it on a regular basis. Make sure your yoga mat is wiped down or deep cleaned regularly. Improve your practice space with zen-like artwork, live plants, crystals, comfy cushions, and high-quality yoga gear.
Make it personal
When you’re developing a daily yoga practice, it’s important not to put too much pressure on yourself. The point is not to get too bogged down in perfecting the movements. Yoga is a practice that is largely about your own peace of mind. So make time to check in with yourself. Personalize the movements to suit you—almost every asana has a variation or modification available to tailor it to your body’s abilities. Taking a more relaxed and individualized approach will keep you motivated to build on what you learn.
Master the basic poses
It’s easy to get overwhelmed by the amount of options and information about yoga. It helps to break things down into the basics and focus on the most important, fundamental poses and movements. More advanced poses are certainly valuable to improving and maintaining your routine, but it will be less overwhelming if you focus primarily on the basics and from there add a few interesting variations and advanced asanas to strive towards.
Stick with a yoga style and set sequence
A routine doesn’t just mean doing your yoga at the same time of day, in the same space. Though these are great ways to build up a regular practice, having a few simple poses that you can always start with will signal to your body that it’s time to get started. Sun salutations are a good yoga sequence for feeling awake and energetic, ready to take on an invigorating yoga routine, or anything else the day throws at you! Sticking with a yoga style has many great benefits, and it helps keep you focused on improving your practice.
Explore online yoga classes
Without the support of a yoga teacher or yoga studio, it’s tough to find the motivation and inspiration for your daily yoga routine. To keep yourself inspired and motivated, try joining an online class or yoga challenge. Try checking out YouTube videos of poses or variations you might want to try. Online yoga courses are a great option to deepen your knowledge and help you advance to the next level.
Challenge yourself
While you can use social media or online classes to challenge yourself, you can also set your own goals. Challenge yourself to try new poses, increase your practice time, or to be on your yoga mat for 30 consecutive days. Share your progress and successes online and off. Don’t forget to reward yourself!
Deepen your knowledge
Yoga is more than just a physical exercise, it is also a lifestyle that promotes a healthy body and mind through physical, mental, and spiritual practices. Whether you’re brand new to yoga or have been practicing for years, the more you learn about how yoga can enrich your life, the more you’ll want to deepen your yoga knowledge. As a beginner, you may spend your time learning the basics of breathing, the physical poses, and making the effort to practice. As you progress, you may be interested in learning more about yogic philosophy. There are tons of books and yoga websites you can explore to deepen your understanding and knowledge of philosophy and the deeper aspects of yoga.

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Why Yoga Studio Business Plans are Essential

International World Yoga Alliance — Wed, 22 Sep 2021 08:22:12 +0000

A yoga business plan can help you meet your goals

Yoga studio business plans are more important than you might think. To yoga students and clients, yoga is many things: a way to exercise, relax, improve their fitness, and heal from injury. However, to studio owners and teachers, yoga is also a business and service. Having a clear plan to increase a yoga studio owner’s salary will keep the studio up and running. And as a business, yoga teachers have a responsibility to provide their clients with the best customer experience at their studio. To do so, they must first write a business plan.

As you take the steps forward to launch your own yoga studio, you too must first create a well thought out, well-written business plan. A business plan serves as your roadmap to focus and will help you stay on track to achieving your goals. Business plans include details such as who your target market is, what services you will provide, and why clients would benefit by investing in your studio. They are an incredible tool that every new business needs to set their business up for success right from the start.

This guide will teach you how to write a business plan for your yoga business, what it should include, and how to use it to launch your business.

What are yoga studio business plans?

A business plan is a document consisting of at least 10-20 pages that detail and describe who you are, what your business is, and how you will successfully run your business. In addition, it should include your goals, strategies for marketing, finance, and operations, as well as the valuable details that will entice investors and readers of your business plan to buy into your business, both literally and metaphorically. It’s about more than just increasing a yoga studio owner’s salary, though. It’s a roadmap for your business.

While as a new yoga business, you might be thinking that you know what you want to achieve and how to do so. Writing and compiling your goals and objectives into a concrete plan will help you identify the gaps and figure out how you can logistically put your plans into action. In addition, showing the readers of your business plan evidence of why your yoga business will differ from that of your competitors will help them determine the success of your business and what you need to do to get there.

Why is a business plan important for my yoga business?

Although your business plan will be unique to your business, there is a set structure you need to follow to best represent your plans, strategies, and goals. Not only can a business plan help you succeed and grow your yoga business, but it can also help attract valuable investments and build your legitimacy in the yoga industry.

There are several cases in which a potential investor, a bank, a property owner, might ask to see your business plan, and not having one will discourage their interest in your business. These organizations read dozens of business plans daily, so ensuring yours is not only adequate but will stand out helps guarantee that they approve your project. In addition, having a business plan shows that you are professional and prepared, and as a result, they will be more interested in supporting your growth and helping you where you need it.

Business plans can also help you make the best decisions for your business right from the start. Having a guide and tool that can help you identify where you need to strengthen your practices or invest more in a particular aspect of your business and the target markets you should focus your efforts on will keep you on track. Whether you are looking to increase your yoga studio owner salary, or want to make sure your financial decisions are in line with your overall vision, a business plan will help you see where you need to make adjustments and updates along the way.

The fine details: what to include in your yoga studio business plan

Don’t worry about your business plan being absolutely perfect in your first draft. As a business owner, you will quickly see that, as with any business, changes need to be made regularly, and that’s ok. However, a business plan will help you stay on the right path, create and build strategies that will help you manage those changes, grow your yoga studio owner salary, and support you in areas where you can grow and develop your business.

There are specific areas to cover in your business plan in each section, including what your business is about, what you will offer, and who your ideal client and market are. You will include the following topics in your plan:

Executive summary

Mission statement

Industry analysis

Competitor analysis

Customer analysis

Marketing plan and analysis

Products and services

Financial plan

Facility and location

Management team

These critical sections will help you organize your plan and make it easy for the readers to follow. As a new yoga business owner, you might be able to answer every question asked of you, but having an idea of what you would like to achieve will suffice, as long as you provide detail and evidence to support your vision. Finally, include your future plans, no matter how distant they may seem now. Business plan readers will appreciate that you have thought ahead into the future and will see this as an indicator that you are thinking of the big picture and are here for the long haul. So without further adieu, here is a breakdown of each section of your business plan.

Yoga Studio Business Plans: the Executive Summary

Every business plan needs to include an executive summary or a synopsis of your entire project. In the executive summary, readers should clearly understand what is included in your whole plan and what to expect in each section. In this summary, you will write 2-3 sentences on each business plan topic with a clear statement about your projections, market, and goals.

A well-written executive summary will tell readers how you plan to start a yoga studio, what your yoga studio start-up costs will be, your yoga studio revenue model, and so on. Readers want to know this information right off the bat. Remember to keep the executive summary section concise and straightforward. The full detail to support your claims will be discussed in-depth in each section.

The mission statement

In your executive summary, you will also include your mission statement, the purpose, and why your business exists. Your mission statement should consist of your yoga business’s values, what you plan to achieve, who for, and how you will achieve it. Your mission statement should be clear, authentic, and represent your business to the best of its abilities. A reader should be able to read your statement and understand what your business is all about. It should also be unique.

Your business plan reader does not want to know that you will serve the yoga community and help people improve their practice. Instead, they want to understand how, why, and what makes you different from a yoga business that already exists and serves the same purpose. Keep this in mind when crafting yours and trying out a few before you decide on the perfect statement that best describes your business and brand.

The industry analysis

Starting a yoga studio now is more worth it than ever. Yoga studio revenue model is an $88 billion business that is projected to grow to $215 billion by 2025. That’s an 11.7 percent compound annual growth rate! And that’s just a yoga studio; the worldwide business of the yoga industry is worth well over $130 billion when you include retreats, clothes, mats, blocks, and other accouterments.

The next section of your business plan is the industry analysis. Here, you will share your knowledge of the yoga industry and your business’s positive relativity in the industry. Include a brief summary of the history of yoga, what has influenced you to join this industry as a business owner, and why this industry exists. You can provide evidence with popular yoga trends, common and specific needs yoga clients have, and how your yoga business will serve your community. Using facts and data you have researched to support your claims will show your readers that you understand your market and clientele.

The competitor analysis

To support your industry analysis, you will also need to include a competitor analysis, which will detail how you differ from the competitors in your marketplace. For example, whether you plan to run your yoga business in a physical yoga studio or as an online yoga studio, you will have local competitors offering yoga also. Therefore, you will need to share what makes you different in this section and how your services are unique.

Do your research on what your competitors are offering, and don’t make assumptions. With concrete examples, demonstrate that you understand your local market and what competitors are doing in their businesses. List your strengths and weaknesses to help identify how these compare to that of your competitors, to your benefit.

The customer analysis

There are a variety of reasons why someone may wish to attend a yoga class. Maybe they go to get a good exercise or to benefit their bodies, or maybe they go to rest or clear their minds, or maybe they go to do something fun with friends or meet new people. You may integrate these reasons into your business yoga marketing messaging after you’ve figured out why your customers come to your company. “Bring a buddy in and get a discount on your next class,” for example.

The customer analysis section should cover everything a reader needs to know about your ideal client and why that type of client will benefit from your services. Examples include creating customer profiles, knowing their demographic, their likes and dislikes, where they spend their time, how they spend their disposable income. All of this information can help you identify and target which groups and types of people you should market your business to. Then, using details, you can explain why customers would choose your business and help them see how you can grow your clientele list in a specific market.

Marketing strategy and sales forecast

Your business plan’s marketing and sales section will detail how you will attract and win over the business of the clientele you described in your customer analysis section. Here you will outline your marketing strategies, how you plan to enter the market, and how you can grow and expand deeper into your market or other markets.

Also, this specific section will develop over time, clearly stating the strategies you will put into place when you launch provides the reader with a clear understanding of how you will build your customer list and what growth in the department will look like in the future.

Detail the prevalent market trends, which marketing strategies are currently most successful, how you will put them into action, and which methods are best for earning clients and retaining them. You will also want to detail your forecasted earnings and how marketing and investing in marketing strategies targeted at this specific clientele will make you the revenue you project. Go as far into the future as possible, up to the next five to ten years, to show your readers you understand your projected growth, both of your yoga studio owner salary and the business as a whole, and what you need to do to achieve that.

Products and services

The bread and butter of your business plan is the products and services section of your business plan. Here you will describe what your yoga business will offer, types of services, classes, and products. Will you provide specialized yoga, for example? How about private one-to-one appointments? On-demand video yoga content or online classes? Group classes and semi-private lessons, or a combination of all of the above? You should include all of this information in detail in this section so your readers can fully understand why you are delivering these specific services and how they will benefit your customers.

You will also need to include any other types of products or services you need to deliver these services to your clients. For example, what equipment you need, such as mats and blocks, to yoga studio management software to offer payments and bookings online. Explain why these products are essential to your service and make it clear how they will help you provide a professional and customer-friendly experience.

The financial plan

The financial plan section of your business plan is all about the money. You won’t be able to increase your yoga studio owner’s salary unless you have a clear understanding of where your business’s money is going. This section will detail how much you will charge and expect to earn from running your business and the services you offer.

You should provide an example of a yoga studio income statement, what you intend for your projections to be, and what yoga studio start-up costs you expect to incur in your first year, the second year, and so forth. This section will give both you and your readers an expectation for your financial gain, how much you will have to put forth, and how much you will need to launch your studio and deliver the services you want your clients to benefit from. You will also need to discuss the budget and the additional costs you expect to dedicate to marketing, operations, developments, and later expenses.

Facility and location

Opening a yoga studio is not necessarily inexpensive, and yoga studio start-up costs can be high if you plan to buy a facility outright or rent. Considering your location and taking that into account and how you plan to manage are important factors to discuss in your business plan’s facility and location section. Share with your readers where you plan to run your business, if it will be in-person, online, or both, and how this equates to your financial plans. Take into account that your readers will know how to launch a business. Still, not everyone will know how to open a yoga studio, so be as specific as possible with the logistics, and what it will need to include. Knowing these costs is essential, especially to win over early investment.

It is also important to demonstrate your costs for your facility and location, even if that is your home. Providing an example of a yoga income statement and sharing what expenses you will need to cover from your monthly revenue will help investors determine the financial amounts appropriate for each cost.

Management team

The management team section of your business plan will include if you plan to have any staff or management members on your team. Even if you do not intend to have any staff or additional teachers as a part of your studio at the launch, you can include in your plans at what stage you would hire as you continue to grow. You will describe their salary and where you will recruit from, the exact positions you will offer, and where those members will be located (regardless of an in-person, online, or hybrid business).

Your employees are crucial, and you wouldn’t be able to operate your business of yoga without them! Everyone in the firm, from the yoga teachers to the front desk personnel to the cleaning crew to the energy exchange students, plays a vital part in the company’s success. These are some tips for a better team management:

Responsibilities of the team.

Staff hours should be scheduled and updated.

Keep in touch with your colleagues.

Keep track of your employees’ salary.

Elevate Staff App allows you to manage all of your employees.

Getting all of your employees on the same page

Start writing your yoga studio business plan

While launching a yoga studio and yoga business might seem like a daunting task, especially in an industry already saturated with so many teachers and studios, you have the power of you. There is no reason your business won’t succeed as long as you take the proper steps and put the best strategies in place to launch your business the right way. A clear, informed, and detailed business plan will guide you and help you establish your yoga business and increase your yoga studio owner’s salary with success built into your foundation.

A yoga studio business plan is essential to the success of your business, from assisting you in defining the purpose of your facility to keeping track of expenses. You can only assess how well your company is performing and establish new objectives for the future by looking at your strategy.

This isn’t to imply that everything will be explained at all times. Running a company is fraught with ups and downs, and things do not always go as planned. Remember to remain optimistic when things are difficult and modest when things are going well. Your company will survive the test of time if you are adaptable and move with the flow.

Tighten the Skin Around the Eyes

International World Yoga Alliance — Sat, 11 Sep 2021 07:32:37 +0000

From helping us stay fit and healthy to calming our chaotic minds, a few minutes of yoga every day can be super beneficial. There are yoga asanas for basically every trouble out there. For instance, some yoga asanas can help improve your skin’s health and help combat skin woes like acne breakouts and wrinkles. Cool, no?

Read on for five yoga asanas that can tighten the skin around your eyes and reduce wrinkles.

1. Halasana
2. Uttanasana
3. Bal Bakasana
4. Adho Mukha Svanasana
5. Ardha Pincha Mayurasana

1. Halasana

The Halasana, aka plough pose, helps eliminate toxins from your body, making your skin healthy, glowing and firm. For this asana, you need to lie down on your back, with your palms facing the ground on your sides. Then, with the help of your abdominal muscles, you need to bring your legs behind your head, with toes touching the ground while your body remains bent around the waist.

2. Uttanasana

Yoga is all about controlling your breath, and this is what helps Uttanasana, or standing forward bend pose, tighten your skin and reduce wrinkles. As you increase your oxygen levels by controlling your breath during this asana, you let go of harmful toxins from your skin. This helps improve blood circulation, aids with lymphatic drainage, reduce puffiness around your eyes, and makes your skin glowy. Stand in a mountain pose and exhale as you bend your upper body forward from your waist. Make sure your nose touches your knees, and your hands connect with your knees.

3. Bal Bakasana

The Bal Bakasana, or the baby crow pose, helps prevent water retention in our bodies. While it may look intimidating initially, regular practice can make it a child’s play for you. Start by positioning your body in the cat pose and place your elbows flat on the ground, with your fingers spread apart. Now, lean forward and shift your weight on your triceps and slowly lift your feet from the ground while maintaining your balance.

4. Adho Mukha Svanasana

We all know that the Adho Mukha Svanasana downward, aka dog pose, helps tone your body, but did you know that this asana can also help improve blood circulation in your body and brighten and tighten your skin? Well, now you know. So, make this asana a part of your daily yoga routine, and you’ll notice your skin becoming healthy and firm. Position your palms under your shoulders and knees below your hips. Then, lift and position your body to make an inverted V-shape with your body, and that’s it. Just remember to put pressure on your palms and push your feet to the floor while you’re in this pose.

5. Ardha Pincha Mayurasana

Also known as the dolphin pose, the Ardha Pincha Mayurasana is an extension of Adho Mukha Svanasana. So, it too helps make your skin radiant, healthy and firm. For this asana, position your body in the similar fashion as you do for a downward dog pose, but instead of putting all your weight on your palms, place it on your elbows that’s on the ground.