Are you ready to improve your physical, mental, and spiritual health but unsure where to start?
Yoga can help! Practicing yoga is a highly effective way to enhance many aspects of your wellness.
Join a Body & Brain Yoga Tai Chi class to experience some of the benefits of our signature Korean-style yoga, and begin to feel your mind-body connection.
It depends on the form of yoga you are practicing, on your tolerance for static exercise, and on how much time you have to practice. In some versions of yoga, including in Body & Brain Yoga Tai Chi classes, the emphasis is on motion rather than static positions (“poses”); however, there are still times when you may be asked to hold certain positions to achieve the intended effects.
According to East Asian energy principles, holding some positions allows the body to awaken and release energy, which is considered a healthy process that can keep your internal energy (Qi) in balance. In Body & Brain classes, some positions are also held while practicing a particular breathing exercise, such as Dahnjon Breathing.
In Body & Brain yoga classes, held positions are most often part of a set of mat exercises called Hang-Gong which follows the standing energy activation and circulation exercises. For example, the “Sleeping Tiger” posture involves lying on your back with your hands and feet in the air. You might be asked to hold this position for 5-10 minutes in a Body & Brain class.
Here’s a video about Sleeping Tiger, to give you an idea of what it looks like:
While holding Sleeping Tiger:
The process of holding a position like this is mentally challenging and requires a kind of strength that goes beyond the physical. Body & Brain instructors often recommend practicing holding the Sleeping Tiger position at home, gradually increasing your time.
Stretching - Shorter holds in yoga are often related to stretching. Your yoga instructor may guide you to hold a stretch for a particular count, or for so many breaths, before you change positions. Practicing holding stretches may help increase your flexibility and range of motion, and may also be helpful in releasing tension and relieving stress. However, for people recovering from some kinds of injuries, short holds or no holds during stretching can be more effective.
Strength & balance - Many yoga exercises for building strength and balance can incorporate either short or long holds. One example of this is the “Monkey Posture,” part of the routine shown in this video:
Breathwork - Another use of short holds in yoga is in focused breathwork. For example, your yoga instructor may guide you to silently count the length of your inhale, then hold your breath for a specific count, then count the length of your exhale. Research shows that breathwork may be beneficial to lung health.
As many different exercises are typically rolled into a single yoga class, the time holding a stretch or a posture may be less than what you’d like. Practicing longer holds at home will help you get used to the feel of these exercises more quickly. Researchers have found that longer stretches can be more beneficial for developing long-term flexibility (assuming no injuries).
In Body & Brain yoga, both the deep stretching exercises and the Hang-Gong sequence of mat exercises are designed to circulate Qi energy through your meridians. The Hang-Gong exercises are particularly designed to help you accumulate energy in your primary energy centers (especially, the lower Dahnjon). Extended hold times may be needed to accomplish the optimal energetic effect.
If you’re practicing yoga with an instructor, they’ll help guide you through your flow or posture and cue you when to move along. The form of yoga you are practicing and the length of your class will determine how long you will be guided to hold each position, but it’s important to always listen to the guidance of your body. When starting out in yoga, stay aware of how your body responds to the exercises, and be careful not to over-do or over-extend yourself.
Whether practicing yoga in a class or on your own, you might consider the following when deciding how long to hold a yoga position.
Flexibility - If you’re just introducing movement to your body, short hold times during stretching will be the easiest and safest to learn, and can still be beneficial. By gradually extending the length of time in stretching, it is possible to increase flexibility, mobility and range of motion. In the process of focusing on a slower, deeper stretch with a longer hold time, you may also develop better body awareness.
Strength & balance - Many yoga exercises are designed to help you build strength and balance, like the Monkey Posture above. The length of time holding a position may be a skill you’ll develop the more you practice. Holding any yoga posture while standing on one leg can help in developing balance.
Stress relief - If releasing stressful or anxious tension is one of your goals, stretching may help, but you may also find relief in yoga breathwork that includes slower breathing cycles, with or without holds between the inhale and exhale. There are many potential benefits from learning to breathe deeply, including reducing stress and lowering your heart rate.
Developing your mind-body connection - Sensitizing yourself to feel and be aware of your Qi energy can be an important first step toward wellness, which exercises like the Hang-Gong exercise sequence (above) are meant to help. If one of your goals is to feel like your body is energized and your mind is clear, Body & Brain Yoga Tai Chi is for you.
If you’re new to exercising or yoga, your ability to hold challenging or long poses will differ from someone who has been exercising or practicing yoga for a while.
Don’t let this discourage you, though. Everyone has a day-one. When you’re new to yoga, it’s best to do what feels right to you.
One of the wellness principles you’ll hear in Body & Brain yoga classes is, “My body is not me, it’s mine.” This principle is meant to affirm that you are the owner of your body, and you can decide what practices are good for it. A Body & Brain instructor can help you understand possible ways to train your body and develop your mind-body connection, so that you can choose your path toward holistic fitness.
The poses or positions held in some forms of yoga are drastically more difficult than others. A trained yoga instructor should know which poses should be held for shorter or longer times for optimal safety and benefits. Your body knows, too.
Always listen to your body and know that it’s okay to take breaks to rest and recover in a yoga class that feels too difficult for you.
Body & Brain yoga classes do not include risky inverted poses (like headstands), so it is generally safer for beginners. If you have any pre-existing physical conditions that might make you feel unsure if a yoga class is safe for you, please consult your healthcare provider before getting started with classes.
Are you looking for a gentle form of yoga that:
If you answered yes, then consider trying a Body & Brain Yoga Tai Chi class. This dynamic mind-body yoga combines deep stretching, flowing movements, deep breathing, and guided meditation. While your class may include a few positions that are held for several breaths or longer, the overall purpose of the class is not to hold positions. The flow of each class is designed to help you feel your internal energy and learn how to activate it, circulate it, accumulate it and balance it. The overall experience is intended to help you feel refreshed.
Watch this video for a preview of a Body & Brain yoga class:
We’re confident that Body & Brain Yoga Tai Chi is just what you’re looking for. We offer a variety of classes from expert to beginner. A great way to get acquainted before trying a class is to book an one-on-one introductory session with an instructor ~ this way you’ll have the opportunity to find out how our practice can help you achieve your wellness goals.
Contact us today to find a Body & Brain Yoga Tai Chi center near you.