Focus, breath and unwind. Although yoga started as a sort of religion rather than a sport, it is today found in gyms and private studios across the globe. The young, the old and the weary flock to yoga classes for a good hour of rejuvenating. There’s a plethora of professional studios and gyms that offer all sorts of yoga classes in Shanghai, and although it’s generally for everyone, some types of yoga are not suitable for certain people. Some common mistakes in your yoga practice can also can also do more harm than good. So choose wisely and save yourself a date with a spinal specialists.

Can I manage those fancy poses from the beginning?

It requires years of practice to do some yoga poses correctly. Some people are born to be more flexible than others, which enables them to manage those difficult poses more easily.

Can I lose weight by doing yoga?

In theory, yes, but yoga isn’t a sport that will get you quick results, although you may possibly lose some weight after months of regular practice. Yoga incorporates stretching and builds strength, which will make your arms and legs.

Should I eat before my yoga class?

That depends on what you eat. Big meals should be avoided at least two hours before, but fruits and small bites are allowed up to one hour before. Never practice yoga with a full stomach as it may make you feel sick.

How should I get started?

There are many different types of yoga and it’s hard to find the one that suits you most.

Types of Yoga

Hatha Yoga: For everyone, especially beginners.

Hatha Yoga is very popular and suitable for almost everyone. Different levels are available in many studios. As a type of yang yoga, it’s better practiced during the day, especially in the morning to help you awake your body and mind. Hatha Yoga contains basic poses almost for every part of the body, including poses for both strength and balance. As balancing poses need demand a high level of concentration, practice of such poses helps you to stay focused on other tasks as well.

Yin Yoga: For everyone

Yin Yoga is ideal to do in the evening before you sleep as it can help you relax and release pressure. Yin Yoga features many floor poses, which help you to open joints, release tension in your muscles and regain flexibility. It can also improve the quality of tendons and ligaments. A pose usually lasts for three to five minutes. Novices will find some of these poses a little painful, however, it’s fine as long as the pain isn’t too strong and is gone as soon as you stop the pose. If you feel a sharp pain, stop the pose and let the instructor know.

Flow Yoga: For experienced yogis

Also known as Vinyasa Yoga, Flow Yoga’s movement is synchronized with your breath, which is core to making the most out of your routine. Flow Yoga is connected with some supporting poses, which demand a high a lot of body strength. Depending on your teacher, it can be as tiring as Bikram Yoga. If you are new to yoga, it may be tough for you to pick it up, and the risk of injury is higher.

Bikram/Hot Yoga: For healthy people

In a studio with a room temperature at 38 degrees Celsius or above, you will sweat simply by standing still. The yoga features 26 poses to be completed in 45 minutes or two sets in 90 minutes. The warm environment helps your joints open up to be more flexible and reduces the possibility of injury. It’s very important to bring a bottle of water at room temperature to drink between poses. Bikram Yoga is not suitable for those who have chronic diseases such as high blood pressure or cardiovascular diseases as the hot environment and intense workout may rocket the blood pressure up or increase the chance of having a heart attack.

Iyengar Yoga: For everyone, but particularly suitable for those who have pain in their back, neck and shoulders

Named after and developed by BKS Iyengar, Iyengar Yoga has gained much popularity in recent years. Yoga straps, blankets, and blocks are widely used to help you gradually set into your poses. As a beginner, it will help you learn the correct alignments of each pose. You may be surprised to see your back, neck and shoulder pains get better after practice.

Poses to relieve pain in neck and shoulders

Neck and shoulder pains are increasingly common, even among young people.

If you feel stiff in the neck and shoulders, you’d better watch out and read on — Daisy Bai, a professional yoga teacher, demonstrates four yoga poses that will give you relief.

Pose 1. Forward Fold with Clasp

Pose: Stand with legs apart. Clasp hands at your back. Take a deep breath to open the chest. While you exhale, bend your knees a little and fold forward. Let your head fall toward the ground and gently release your neck. Keep the pose for 45 seconds.

Point: Keep both arms and the upper body straight. Tuck in your chin and get up slowly.

Benefit: Relieve stiffness in the neck and shoulders and relax the back.

Pose 2: Reverse Prayer

Pose: Sit or stand comfortably. Float your arms down to either side of your body and bend your elbows, then reach your arms behind back. Press your palms together in a prayer position and reach your hands as high up the spine as feels good. Keep the pose for 45 seconds.

Point: Open the chest as wide as possible.

Benefit: Good for the upper back. Makes your shoulders more flexible.

Pose 3: Bow

Pose: Lie on your tummy, bend your knees and grab your ankles. Lift legs up and keep knees hip-width apart. Lift chest off the ground. Keep the pose for 45 seconds.

Point: Keep knees at hip-width apart. If not, you may hurt your knees. Open the chest while relaxing shoulders.

Benefit: Relax both shoulders and the back. Activate your back muscles while tightening up your legs.

Pose 4: Criss-Cross:

Pose: Lie on your belly. Lift your body and stretch the right arm underneath the left at shoulder height, a 90-degree angle away from your body. Reach left arm to the opposite direction (again, about 90-degree angle). Put your chin over your arms. Walk fingers away from one another to lengthen your arms. Keep the pose for 45 seconds, then repeat on the other side.

Point: You can relax your head on a yoga brick in the front if you can’t put your chin in place. Do not put your upper body weight totally on your elbows.

Benefit: A reverse pose to release any pressure from Pose 3. Good for relaxing shoulder and neck muscles.