From dawn until dark, your schedule is jammed. Maybe you feel like you are running from one responsibility to the next. Maybe your muscles are cramped, you’re not sleeping well, and you feel like you are functioning in a stress-induced fog….
A friend suggests that you implement some self-care and try a yoga class. She mentions how it helps her relax and re-focus, and even energizes her day after a morning session. But can you really fit one more thing into your schedule?
How long is an effective yoga class?
Recommended times for optimal flow will depend heavily on your goals. Do you want to relieve tension and calm your body? Improve your flexibility? Clear your mind and feel energized for the day?
Read on for some helpful advice as you choose your new yoga practice.
While class lengths may vary depending on the type of class and instructor, most Body & Brain Yoga Tai Chi classes are 50-60 minutes long.
Other studios may offer classes that last up to 90 minutes or more, but we offer sessions that can more easily be worked into your busy day.
Special focused Body & Brain workshops are longer than the typical class, allowing additional time for practice and in-depth focus on underlying principles as well as techniques.
There is no scientific standard for the optimal length of a yoga class ~ what’s “effective” for you may depend on what kind of yoga you choose, what you’re trying to achieve, your own condition and your schedule. According to a CDC study, we should be getting a minimum of 150 minutes of moderate activity, like yoga, each week.
A Korean-style Body & Brain energy yoga class can be completed with optimal effect in approximately 50 minutes, including energy activation, circulation, accumulation and meditation. This time frame allows you to connect with your body and mind, feel your physical and emotional condition, refresh your energy and calm your mind.
If you have a hard time getting to a yoga class in person, you may also want to practice yoga outside of class. Based on the CDC guidelines, even 21 minutes per day could be beneficial. Feel free to squeeze it in when you are able ~ try some of the mini-classes at Body & Brain TV, when you have a few minutes to spare.
Regardless, the main focus of yoga is not the length of the class but that you practice to experience the therapeutic effects. Consistent, not time-focused, yoga practice enables you to de-stress, relax and feel refreshed.
The flow of a yoga class depends on what kind of yoga you choose. If you’re looking for a moderately active yoga style that is adaptable for many ages and conditions, consider Body & Brain yoga.
If you’re choosing a Body & Brain Yoga Tai Chi yoga class, a variety of styles may be offered, but these important elements are likely to be included:
Body & Brain Yoga Tai Chi classes are based on East Asian traditional wellness principles, designed to help you achieve a healthy balance of your vital energy (Qi). You can read more about this in the book Water Up, Fire Down.
Warming up before a Body & Brain class is the time to set aside thinking about all the activities you have done or need to do. It’s your opportunity to start connecting your mind with your body. Tuning in to your intentional mindfulness, being present in the moment, will help you get the most benefit from the class.
According to the principle of Water Up, Fire Down, a warm lower abdomen (lower Dahnjon in Korean) and a cool head are traditionally considered a healthy condition. A good way to warm your lower abdomen and release busy thinking as you prepare for class is to practice Dahnjon tapping. Learn how in this video:
About half of a Body & Brain yoga class is designed to help you activate and circulate energy. This phase may include short periods of cardio-active exercises, simple brain exercises to help you focus, body tapping, and a lot of deep stretching.
It’s important to keep your mind on your movements, relax, and don’t over-stretch. This time is for you, so do what feels right for your current condition. Don’t try to imitate the instructor’s and classmates’ ranges of motion. Deep stretching will come easier with practice.
Body & Brain yoga uses stretches based on the East Asian energy concept of meridian channels in the body. To try out some of these stretches, check out this video:
After circulating energy, Body & Brain yoga classes usually include a sequence of mat exercises designed to develop a Water Up, Fire Down healthy energy condition that stays with you long after class.
You may find some of these exercises unusual at first, and a little challenging; but once you learn the correct posture and breathing, you should be able to relax into them. Here’s an energy accumulation and balancing exercise you can try, called Sleeping Tiger:
Body & Brain classes often incorporate breathwork, whether standing, lying on a mat, or seated. One of our signature energy accumulation exercises, called Dahnjon breathing, is a method of slow breathing in and out while expanding and releasing the lower abdominal muscles. Dahnjon breathing can be practiced alone or combined with other accumulation exercises, like the Sleeping Tiger position above.
Learning to breathe well is an important part of Body & Brain practice, and supports the Water Up, Fire Down healthy energy condition.
In Body & Brain classes, the most common type of meditation you’ll experience is called Jigam (literally “stop feeling”) in Korean, in which the goal is to stop thinking and emotions in order to be in the present moment. In this mindful meditation you can use your senses and your imagination to focus on the feeling of Qi energy in your hands. It may take you a few tries to feel it, but most students say that focusing this way leaves their heads feeling cool, calm and clear.
Learn more about it in this short video:
At the end of a Body & Brain class, you’ll probably feel refreshed and ready to get up and move. Your instructor will guide you up from the mat with just a few exercises to leave you feeling energized for the rest of your day.
Many Body & Brain centers offer Korean herbal tea after class, if you’d like to stay and meet your classmates. You may find people like you who share a sincere interest in holistic wellness and self-healing.
Body & Brain practice activates your natural energy and promotes a deep mind-body connection that can help you to achieve your wellness goals. Want to get started?
Body & Brain Yoga Tai Chi instructors can help get you started with classes, and are happy to provide practical guidance as you develop your yoga lifestyle. Your first step? Contact or visit a center near you today.
No center in your area? Body & Brain Yoga Tai Chi coaching instruction can be accessed wherever you are, with live and recorded sessions to fit your schedule.