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All about Yoga

Byron Stirsman Inner Dance Yoga Studio in Oakwood.

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By Debbie Juniewicz, Contributing Writer Updated 12:43 PM Tuesday, January 3, 2012

Debbie Stirsman had her doubts about yoga.

“A physician really pushed me to do it and I resisted for a long time,” Stirsman said. “After I took my first yoga class, I wept the whole way home, it had such a huge impact on me.”

Fourteen years later, the former dancer is the owner of Inner Dance Yoga Center in Oakwood. She has been operating the yoga studio for 13 years.

Kathi Kizirnis was hooked after taking her first prenatal yoga class.

“I felt an immediate benefit,” Kizirnis said. “It eased my aches and pain and it didn’t take long before I felt different — more focused, more relaxed and more stable.”

Kizirnis owns and operates Practice Yoga in the Oregon District.

According to the latest “Yoga in America” study, the number of people practicing yoga is close to 16 million. The most commonly recognized aspects of yoga are the physical postures designed to purify the body and provide the physical strength and stamina required for long periods of meditation. Those recognizable postures, however, have led to some common misconceptions.

“People tend to think you have to be really flexible or in fantastic shape to get into the pretzel poses,” Stirsman said. “They are a little intimidated by it.”

Kizirnis agrees.

“But saying you are too inflexible to do yoga is like saying you are too dirty to take a shower,” she said. “If you can breathe, you can do yoga because it begins with breath.”

Take a breather

“One of the biggest benefits of yoga is learning how to listen to your body,” Kizirnis said.

Chris Klepacz spends lots of time on the soccer field, but his 44-year-old body needed another kind of workout.

“As I’ve gotten older and a little more worn down, I was looking for something that would help me with strength and flexibility and even relaxation,” Klepacz said.

The Washington Twp. man took an introductory course before settling on a style that matched his needs. Klepacz has noticed a difference on the playing field and in his day-to-day life.

“I definitely have more flexibility and my breathing and lung capacity have also improved,” he said. “It has also been great for stress reduction.”

No limits

The age range at Inner Dance Yoga is 20-somethings to 80-year-olds and there are several grandmothers who are regulars at Practice Yoga.

“And they can do some things a lot of the younger people can’t,” Kizirnis said with a smile.

Stirsman has seen a growing number of people referred to her from physicians.

Arthritis, carpal tunnel syndrome, fibromyalgia as well as neck, shoulder and back issues are some of the common ailments that she sees.

“Anyone can do yoga,” Stirsman said. “You can do yoga from a hospital bed.”

While yoga helps increase strength and flexibility, the principles of alignment, breath work and meditation are also central to the practice.

“And every person gets a different experience. It’s your unique little journey,” Stirsman said.

Getting started

Yoga requires little in terms of equipment as most studios have mats, bolsters, sandbags and other basics. If you prefer having your own mat, they can be purchased inexpensively at sporting goods stores and superstores like Target.

Comfortable, lightweight clothes are a must.

Baggy clothes can obscure body alignment so leggings or shorts and t-shirts or tank tops can be good options.

You can get a good idea of what to wear by going to an introductory class.

Many yoga studios like Inner Dance Yoga (www.innerdanceyoga.com) and Practice Yoga (practiceyogadayton.com) offer a beginner series of classes to help familiarize new students with various yoga styles and basic principles.

Drop-in passes can afford flexibility and enable you to try a variety of classes.

Local recreation centers and some gyms also offer yoga classes.

“Yoga is really coming into its own in the Dayton area,” Stirsman said. “And it’s still growing.”

10 TIPS FOR TAKING CARE OF YOURSELF IN YOGA CLASS

1. Leave your ambition at the door. Yoga is a practice that will keep you interested and challenged for a lifetime. There’s no need to achieve — or even try — everything the first day, week, month, or year.

2. Talk to the teacher before class. Let the teacher know that you are new to yoga and to the teacher’s class. Let the teacher know if you have any injuries or medical conditions, or any concerns about class.

3. Give yourself permission. Take care of your own needs in class, whether that’s by taking a break, observing instead of doing, or modifying a pose to make it more comfortable.

4. Stay mindful. Every action in yoga is intentional. Take the time to understand and approach a pose or movement at your own pace. By paying close attention to alignment and action, even challenging poses will eventually become possible and comfortable.

5. Ask for assistance. If you’re unsure whether a pose or movement is right for you, ask the teacher for help. If you have a recent injury or other special concerns, seek out a smaller, slower-paced class, so the teacher can provide more individual attention.

6. Use your breath as a guide. If you cannot breathe smoothly and deeply, you may be working too hard or at risk for injuring yourself. Safe, comfortable stretching usually deepens the breath. In contrast, strain of any kind is usually accompanied by shallow or forced breathing.

7. Listen to the teacher’s feedback. Individual feedback is one of the most valuable benefits of attending yoga class. We are so used to our physical habits that it often takes an observer to point out how we create stress in the body.

8. During hands-on adjustments, give the teacher feedback. Let the teacher know whether you prefer gentle or strong adjustments.

9. Take the best, and leave the rest. In any given class, some poses will feel good and others will not; some movements will feel exhilarating, and others won’t.

10. Stay open. As you explore different classes, keep an open mind. No class or style of yoga is best for every person.

— Source: Kelly McGonigal, health psychologist

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