Yoga
Mental Healing Through Mindful Movements
Approach your health holistically by building up your mental and physical well-being in wholesome harmony.
The road to a strong mind&body must be healthy and simple. Let yoga be your gentle guide to building mental balance and a resilient physique the right way.
Expert guidance to awake your potential
Being a yogi with 10 years of teaching and practice, Julia has developed a thoughtful system of healing and strengthening yoga flows exclusively for HeyZen.
“I’m always excited to see how, after a few classes, it dawns on people that the tool for physical health and inner harmony was the body itself all along! And that yoga turned out to be the healthiest way to get the most out of its potential.”
Physical health:
- Endometriosis
- Chronic pain
- Cardio-vascular problems
- Respiratory function
- Muscle and connective tissue stiffness
- Arthritis and osteoporosis prevention
- Increasing red blood cells and hemoglobin
Mental health:
- Acute and chronic stress
- Anxiety disorders
- Depression (including prenatal depression)
- Post-traumatic stress disorder (PTSD)
- Eating disorders
- Emotional dysregulation
- Insomnia
- Mood disorders
Yoga isn't about performance
Yoga welcomes every flexibility and strength level, as it’s not about performance and physical correctness. It’s about learning how to hear your inner voice and understand the true signals of the body to regulate the nervous system in a healthy natural way.
How often and how long
Even a single yoga class has a tangible positive effect on mental and physical health. According to the research, it doesn’t matter if you practice yoga less than four times a week or more.
Similarly, it doesn’t matter if you practice it for less or more than 8 weeks — the healing impact and efficacy will remain at the same positive level.
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Dynamic yoga practices
Hatha yoga
This practice is beginner-friendly as the pace is quite slow, each pose is held for a few breaths, and transitions between poses are very calm. It aims at connecting body, mind, and spirit to nurture overall mindfulness and the ability to focus on the present moment.
The asanas practiced here are quite simple in form, yet can still be physically demanding. For some, hatha serves as a gentle introduction to more advanced practices with challenging bends. Depending on the time you practice, hatha classes can vary: a teacher will guide you through energizing asanas in the mornings, while an evening yoga routine can regulate your sleep and calm the mind.
Ashtanga yoga
Ashtanga, or so-called 8-limbed yoga, is a strength-based and dynamic practice. Usually, the class takes 90 minutes and helps to build muscles together with the resilience of mental health.
There are 6 traditional sets of asanas that can be taught in two ways: either everyone in the class follows the sequence at their own pace after memorizing the movements, or the teacher demonstrates the sequence and the class repeats it together.
While everyone follows the same routine regardless of time or part of the world, the postures themselves can be adapted to different levels. For example, it’s possible to do a forward bend with knees bent. This way, you will keep your spine long and won’t force yourself to keep a painful position.
Vinyasa yoga
Vinyasa is not as rigid as Ashtanga and can include various postures, depending on the teacher and the preparation level of practitioners. It can be viewed as a more dynamic and faster variation of hatha yoga, with each pose flowing into the next without holding any posture for too long. This type of yoga class benefits heart health, as it’s considered to be a light version of cardio training.
Yoga for weight loss
Every yoga class can help with weight loss, as practitioners become more in tune with their natural needs and feelings, which can reduce the tendency to overeat. Some may find more dynamic yoga flows as the most suitable for their physical appearance, as it presupposes a wide range of motion. Some, however, may find peace of mind in calmer practices, which soothe their anxiety and hyperactivity, eventually leading to weight loss.
Yoga is about the gentle activation of various muscle groups and balancing your mind, so try different yogic practices and see which postures make you feel the most comfortable and balanced.
Relaxing and restorative yoga practices
Somatic yoga
This type of practice concentrates on the feelings inside rather than the external correctness of different postures. Here, you can ask (and answer) yourself questions like “How does my spine feel now?” “How can I make my leg muscles more relaxed now?” and “Is this pose comfortable for my upper muscles?” etc., making you actually hear your body signals and act in accordance with them.
Often, teachers and practitioners are too focused on keeping the pose the only correct way, which causes pain and uncomfortable feelings. This practice can nurture true self-care and self-trust as you allow your feelings to dictate your movements, knowing that your wise body already knows what it needs at the moment.
Nidra yoga
It’s a special relaxation technique where you simply lay in a corpse pose, diving into a so-called “yogic sleep,” as you’re guided with mental imagery by a teacher.
The practice must follow a predetermined set of steps that include making an inner resolution, such as “I’m stopping smoking,” recalling and feeling opposite sensations in the body (lightness and heaviness), and sequentially focusing on different body parts.
This state that’s in between sleep and consciousness is scientifically proven to normalize red blood cells and glucose levels, as well as positively impact light and mild forms of anxiety and depression.
Yin yoga
Unlike Vinyasa, which mainly targets body muscles, yin yoga focuses on the connective tissues: fascia, ligaments, and joints. The practice is very slow, and each posture is held for around 5 minutes in order to achieve optimal activation of connective tissues. During the practice, all muscles are relaxed and poses mainly target the lower body part, such as the pelvis, inner thighs, and lower spine.
Also, each pose can be adapted to any level, and, as it is held for a long time, the body naturally relaxes in stretch, removes limits, and acquires natural flexibility.
It’s very meditative and allows for a lot of introspection. Yin yoga aims to cultivate a peaceful state from within and promote deep relaxation to carry into daily life.
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FAQ
1. What yoga classes bring the best results?
2. What yoga is the best for beginners?
3. What yoga poses are the best for beginners?
4. Is 20 minutes of yoga a day enough exercise?
5. What does yoga mean?