By Carrie Tyler and the Staff of Dover Yoga

1.  WHY SHOULD I DO YOGA?
2.  WHERE DID YOGA COME FROM?
3.  WHAT SHOULD I WEAR?
4.  WHAT SHOULD I EXPECT FROM MY FIRST YOGA CLASS?
5.  IF I CAN'T TOUCH MY TOES CAN I STILL DO YOGA?
6.  HOW BAD SHOULD I HURT THE NEXT DAY?
7.  AM I GOING TO BE THE ONLY GUY IN THE CLASS?
8.  IF I HAVE HEALTH ISSUES CAN I STILL DO YOGA?
9.  DO I NEED YOGA EVERYDAY TO SEE ANY BENEFIT?
10.  CAN I DO YOGA IF I'M PREGNANT?

1. WHY SHOULD I DO YOGA?
Basically, because it's amazing.  It totally connects your mind with your body and centers you into becoming a clearer more focused person.  And if you don't believe us….we asked 5 of our members why they bother to do yoga and here's what they said:

"It has made me more flexible and improved my golf swing." ~ Charles, 84, retired army

"It’s a form of exercise I can't get anywhere else and it helps my strength training." ~ Andy, 28 consulting engineer 

"I have rheumatoid arthritis and it has helped my joint and muscle flexibility. I feel like I am more flexible now than when I was 18." ~ Heidi, 64, teacher 

"It rejuvenates me from my job and my life." ~ Natalie, 29, middle school counselor

"It brings me back to myself. it's an oasis from the chaos." ~ Valerie, 45 registered nurse

2. WHERE DID YOGA COME FROM?
Yoga is an ancient tradition spanning back approximately 5000 years.  There are many different branches and styles of yoga.  The branch practiced primarily in this country is called Hatha Yoga. One of the best definitions about the purpose of Hatha yoga that we've heard comes from Dr. George Feuerstein, who says that Hatha yoga "bakes" the body, or literally cleanses and tones it to the point where it becomes the perfect vehicle for enlightenment.  DON'T WORRY - if enlightenment isn't your goal, and you just want a good workout and maybe a little relaxation, that's okay… 

In general, Hatha is a term applied to a branch of yoga that focuses on calming the mind and body through physical practice of yoga postures (asanas), and other cleansing and mind steadying techniques. The term "Hatha" works as an umbrella word under which you will find many of the different styles of yoga we are most familiar with in this country. Many of these styles you will find in the Dover Yoga schedule: i.e. ashtanga, rasa, iyengar, integrated…. etc.

3. WHAT SHOULD I WEAR?
Wear comfortable clothes (something that you feel you can easily raise your arms over your head, and/or bend forward at your waist in). You may want to bring water or a towel. Bringing your own yoga mat is suggested, but if you don't have one we have some at the studio to borrow or buy. Also, you will be barefoot for class, so when you get here plan to leave your shoes, your cell phone, and your worries at the door.

4. WHAT SHOULD I EXPECT FROM MY FIRST YOGA CLASS?
Every class is different, make sure to read the class description before attending a yoga class. Classes can range from extremely gentle to more vigorous and athletic. Know what you're getting into before you go.  It's okay to ask lots of questions.

5. IF I CAN'T TOUCH MY TOES, CAN I STILL DO YOGA?
Absolutely. Here's the really great thing about yoga: EVERY POSTURE CAN BE MODIFIED. There isn't a yoga pose out there that doesn't have an easier variation. Your instructor will be able to help you modify your poses so you can get the most out of your practice.  And here's the most important thing to remember in any yoga class: IT'S YOUR PRACTICE. Stretching and strengthening your body takes time and patience… don't let yourself get frustrated, stay relaxed about your practice, and remember you have the rest of your life to figure out how to do things like get your leg behind your head, so don't be in a rush. Remember, the goal of yoga is to give you increased health and stillness of mind so you can approach life easily with a positive outlook and an open heart.

6. HOW BAD SHOULD I HURT THE NEXT DAY?
Kind of a funny question but a realistic one and we get it all the time. It really depends on you. It depends on how much you've exercised in the past, and how much you've been exercising or stretching lately.  If it's your first few classes, you can expect to have some soreness no matter how physically fit you are. But, you shouldn't be so sore you can't walk. Always remember to work only to your personal limits, and not to push beyond those limits, no matter what the rest of class is doing. If you know your personal boundaries, you'll thank yourself the next morning. 

7. AM I GOING TO BE THE ONLY GUY IN THE CLASS?
Here it is folks …the question most men are afraid to ask. The answer is a simple, "No." It is a common misconception that yoga appeals only to a particular gender, or a particular type of personality. The truth is, as yoga becomes mainstream more and more people are trying it out. At a yoga studio you can expect to see, bodybuilders and athletes, as well as seniors, teenagers, lawyers, doctors, nurses, teachers, construction workers, insurance salesman, etc, so on and so forth. Get our drift?

8. IF I HAVE HEALTH ISSUES CAN I STILL DO YOGA?
Yes, but you should consult your physician if you have any doubts.  All postures can be modified, and yoga has proven medical benefits for the body. Make sure you inform your instructor of any health concerns you may have. In general, most yoga poses are safe, but there are people who should not go upside down or invert (an inverted pose is one in which you have your head below the level of your heart). These would be people that have the following:

·        high blood pressure or cardiac problems

·        women that are pregnant

·        individuals with a detached retina or any other eye injuries

·        women in the heaviest days of your cycle (skip your practice the first 3 days and don't go upside down the entire week)

·        individuals with neck or spinal injuries

Listen to your body…  and don't do anything that doesn't feel right. Talk to your instructor about your concerns, he or she will be able to assist you in modifying your practice around your health issues so you can get the most out of it.

9. DO I NEED YOGA EVERY DAY TO SEE ANY BENEFIT?
Obviously, the more you do the greater physical benefit you'll see. However… your body needs time to recover, and pushing it to hard, can lead to set backs in your practice.  And you have to be realistic. Look at your schedule; be realistic with how often you can practice yoga. If it's once a week, that’s okay! Yoga isn't just about being on the mat… it's about how you approach your life and those around you when you're off the mat.  If you set realistic goals for yourself, then it won't lead to frustration. Remember, you're coming to yoga for peace of mind…not guilt.

10. CAN I DO YOGA IF I'M PREGNANT?
Yes, but you should definitely get a physician's okay.  If you are not already practicing yoga you can start while you're pregnant but you should start well before your third trimester. Drink lots of water before and after your practice, make use of props in the studio, always make sure you leave room for your baby (in spinal twists and such you shouldn't twist across your body, your belly should always face to an open position), and make sure to engage mula bandha as much as possible (we'll explain mula bandha when you get here).   Listen to your body… do what feels right. There are other suggestions instructors can give you when you come to class.(The studio currently offers an ongoing prenatal class and a six week series "preparing for birth with yoga and healing therapies")