General Yoga Questions
-
Yoga is an ancient practice with rich history dating back between 1700-1100 BCE. Being shaped by Hinduism, Buddhism, and Jainism, it began as a religious/spiritual practice of becoming one with the divine (yoga in Sanskrit meaning “to yoke” or “to make one”). As yoga has evolved over time, the direct connection to the divine is not found in many practices in western cultures, and instead left to the individual practitioner whether to use yoga as a spiritual journey, physically strengthening journey, or a combination. Within any path, the traditional methods of combining meditation (dhyana), physical poses (asanas), and breathwork (pranayama), to enhance the mind-body connection, remain a vital and foundational part of practice.
In modern yoga, there are many different reasons to try yoga. Many use it as a break in the day to relieve stress and find relaxation, enhance their meditation practice, or simply a way to strengthen the physical body. Each reason for joining the practice is valid and there is a type of yoga for each goal.
-
Mindful yoga is a practice that focuses around strengthening the mind-body awareness through longer holds and breathwork. Rather than focusing on achieving advanced poses, this style specializes in slowing down each pose and transition to focus awareness on the subtle feelings in each pose.
-
Yoga is truly for everyone who has an interest in learning more. Yoga is a deeply personal experience so take your time, give yourself permission to make mistakes, and know that there is something for everyone. There are many different styles of yoga to explore- Hatha is a slower-paced class, Vinyasa is generally a quicker-paced class, Restorative focuses on relaxation with poses being held for around 10 minutes each, and too many more than to list here. There are many different specialties, such as prenatal, child’s yoga, and chair yoga. Each teacher has their specific way of leading, too. Explore your options and don’t be afraid to start somewhere to learn what works and what doesn’t!
-
Yoga has a multitude of benefits for everyday living. To scratch the surface, when you have a consistent yoga practice, you will see your body strengthen, flexibility and joint health increase, while your balance, digestion, and mental clarity improve. For more in-depth reading, I recommend reading the research from NCCIH, John Hopkins Medicine, and Harvard Health for more details! There is an abundance of research done about all the different benefits and a whole page could be dedicated to all the benefits!
-
You absolutely do not need to touch your toes! Yoga is not a test of flexibility, and there is no benchmark to begin. Come exactly as you are. The classes held here are all beginner friendly, so it is never expected that you can do certain things before signing up.
As it is a place for all fitness levels, modifications and variations will be offered throughout practice if a pose is not accessible to you. No matter your size, gender, or limitations, there is something for everyone.
-
Yoga is a very accessible practice and although technically you can follow along with just your body, the only tool I highly recommend is a yoga mat. It helps with preventing slipping and finding alignment. They come in a variety of styles, thicknesses, and designs, with many cost-friendly options (I bought my mat for $25 and have been using it for 3 years and counting).
Another recommendation is having a set of blocks close by. Blocks are a great tool to the practice as they help raise the ground up to you. For example, a high lunge variation may consist of your hands on the ground with your right foot straight back and your left foot planted between your palms. If you come into this pose and find it challenging to get your hands on the ground, or it feels suffocating in your chest or neck area, blocks are a great tool to elevate where your hands land. When you raise your hands higher, you can feel more space between your leg and torso and find length in your spine. There are many cheap block options to get, but you are also welcome to grab a thick book or sturdy box to give the same benefits.
Everything else can be catered to you. Especially since this is an online practice, feel free to dress in what makes you comfortable (but please keep etiquette in mind and do not wear less than what you would wear to a regular gym setting when your video is on), practice where makes you comfortable, and who you feel safe with.
-
Please consult a healthcare professional with specific questions regarding an injury or health concern. It is important to note that Casper Pichotta is not a healthcare professional and is not qualified to give medical advice.
What can be said is that yoga has been available for injury prevention and forms of recovery, so ask your doctor to see if yoga is an appropriate treatment plan to take. Do research, get professional advice, and as always, listen to your body and be gentle with yourself.
-
In the wider world of yoga, there are prenatal teachers and classes you can take! However, my classes are not catered towards pregnancy, nor am I not certified in prenatal yoga, so I would not recommend my classes for your journey. I would love to get my prenatal certification down the road, but unfortunately at this time, I would advise elsewhere to make sure you’re in the best care possible. And as always, console a healthcare professional for specific questions.
Online Specific Questions
-
Come to move, meditate, and listen to your breath! Each class will be unique and different, but will generally consist of the same model. It will start with a form of mediation to settle you into the practice. From there, gentle stretches will help bring awareness to the whole body, which will transition to standing poses. Standing poses will help build strength with some elements of balancing. This will be followed by cool down stretches and will end in a resting pose to close the practice.
The classes are in a Hatha style, which means it is slower paced with an emphasis on finding your breath and sinking deeply, while feeling the subtle details of each pose. I invite time in each pose and transition to allow you space to make it your own. Through this practice, you can discover if you wish to sink a little deeper, find modifications, or have time to listen to the breath. Each class is designed to give you a challenge with space to make it your own so you can end feeling peaceful and accomplished!
-
If your body feels energized or calm during and after a pose, then that is a sign that the pose was right in your body. It is so important to know that each pose looks different in each body. Just because your pose looks different than mine or someone else in class, does not mean you’re not doing it right. The most important thing is that it feels right and safe in your own body.
-
This is a great and such an important question! There are modifications for each pose and will be addressed specifically during class, but generally speaking, there are a few guidelines that encompass a lot of poses. To modify in a pose in general, add more points of contact to the ground to increase stability. Any pose that is a variation of plank (high lunge, lizard pose, chaturanga/ push-up) can be modified with the knees on the ground. While any forward fold (sitting forward fold, standing forward fold, seated straddle) can be modified by bending the knees.
Adding stability is beneficial so that you can focus on other points of alignment in the pose. When you’re able to focus your alignment in the other parts of the pose, your body will still be engaged and can start to strengthen and increase flexibility.
Also know that a resting pose is available to you at any time during practice. There is never any judgment for needing a pause, and your body will thank you for not pushing beyond what you feel capable of. Examples of resting poses you can come into are child's pose, butterfly pose, or a relaxed seated forward fold.
Mindfulness Questions
-
Mindfulness in general means to increase awareness of your mind, body, and surroundings throughout everyday life. It is the practice of taking a step back and listening instead of reacting. When you take a step back from a stressful situation and take a deep breath, you can simply observe the situation with a non-judgemental lens and find a sense of clarity in any activity.
Mindfulness is a wonderful tool to aid everyday living, and it takes practice and focus to improve and see the most benefits. Ways to practice mindfulness include learning about what it is, meditation, slow and deliberate activities, and yoga.
-
Mindfulness during yoga means to pay extra attention to what the subtle sensations are in the body, and what your mind is saying throughout the practice. Similar to mindfulness in life, it is about clearing the mind and observing your body in a compassionate light. The practice is a time to be with yourself and let go of any thoughts so you can see everything else with more resiliency and clarity. It is a tool to build a non-judgemental and supportive mindset to push yourself beyond what you thought you originally could.
Here is an article that I wrote which elaborates more about how mindfulness is connected through a yoga practice
-
That frustration is completely normal, and even expected if you have never meditated before! Know that is ok, let your mind wander, and when you notice your thoughts stray away, come back to the sound of your breath. There are many different types of meditations, but my personal favorite is following the sound of your breath. When your mind wanders, that's ok, and come back to repeating to yourself “inhale” while you inhale, and “exhale” as you exhale. Know that you are not your thoughts, thoughts have no birthplace, and you do not need to respond or react to every thought you have. Simply acknowledge that they’re there, allow them space to exist, and let them go as you come back to your breath.
If you are in one of my yoga classes and are struggling in seated meditation, I want to share a technique that helped me get started! With your hands relaxed however is comfortable, tap your pointer finger to your thumb, then your middle finger to your thumb, ring finger to thumb, then pinky to your thumb. This repetition helps give your body something physical to do, as well as it is a great way to count your breaths. Inhale, tap all four fingers to your thumb going one way, then exhale as you take turns tapping your fingers to your thumb going the other way.
There are also many different types of mediations and you do not need to be sitting still with your eyes shut either. It is just as beneficial to have moving meditations, either by doing something repetitive like knitting, doing dishes, going on a walk outside, or even walking in circles.