Nydia’s Yoga Therapy

4680 LockhillSelma, Suite B.

San Antonio, Texas 78249

(210) 764-1616

Benefits of Yoga:

· General lowering of the blood pressure, resting pulse and breathing rate.

· Improved efficiency of the heart and lung systems.

· Increased endurance, resiliency and energy level. 

· Improvements in muscular strength and endurance. 

· Creates long and strong muscles.

· Improved posture, flexibility and joint range of motion.

· Normalization of gastro-intestinal and excretory function.

· Improved sleep and immunity and increased tolerance to pain. 

· Gradual normalization of body weight experienced by those who participate in a regular yoga  practice. 

Frequently Asked Questions.

What should I expect when I come in for my first visit?  Try to come 15 minutes early, so that you can get settled.  When you come in for the first time, you will need to complete a registration/waiver & release form and sign in for class.  You may bring personal items right into the studio with you. 

What is the etiquette once I am actually in the yoga studio?  Turn off your cell phone and leave it outside of class.  If you are expecting an emergency call, you may leave your phone on vibrate and keep it by your side.  We practice yoga in bare feet with a yoga mat that is placed on the specialized Tatami mat floor in the studio.  There are yoga blocks and straps available for your use.  Go ahead and get two blocks and a yoga strap from the shelf, even if you are not sure what you are going to do with them.  You can scout out a comfortable part of the room, position your yoga mat and just relax until class begins.  Feel free to say hi to your neighbor, too, but be respectful of the need for peace of those around you.  Once the practice begins, we work on paying attention to our bodies and our breath, so having running conversations with another student or with the teacher would be considered inappropriate.  You are encouraged to communicate with your teacher about concerns specific to pain or discomfort felt in any postures, so that modifications can be addressed, as appropriate.

What should I wear? Comfortable clothes that allow you to move freely in the legs and moderately fitted tops that will not fall down over your head when you are upside down.  Shorts, sweats, fitness clothes work well.  We do yoga in bare feet. 

What else should I bring?  Water and a well hydrated and nourished body.  There are hand towels available for your use in the studio.  We will keep the studio cozy at about 80 degrees.  Expect to sweat and be at peace with it.  Sweating is a very natural form of detoxification for your body.  The warmth in the room will benefit your body’s ability to work effectively in yoga class---warm muscles are able to stretch more effectively.  We will encourage you to gradually build heat within your body throughout the practice by using Ujjayi breathing (see below).

How do I know which class to take? If you have never tried yoga before, it would be best to begin with the Mellow Yoga class (see schedule) so that you can learn the fundamentals of a yoga practice.  To the casual observer, our yoga practice can look very easy, but there are amazing processes occurring within the body as we maintain each posture.  We enjoy when you bring friends...make sure that they are comfortable with and have adequate experience for the class that they will attend.  When all else fails, take them to a Mellow Yoga class.  This will keep the practice room environment safer and more enjoyable for all.

Do I have to breathe in a specific way?  You will learn about how to improve your breathing ability in yoga class.  The emphasis for the beginning student is to focus on breathing comfortably throughout the practice.  You will use the breath to determine how you are responding to your yoga practice.  When your body is overwhelmed, it will respond by holding the breath.  This breath holding is a sign that you are working too hard.  When you notice this, it will be important to take rest or modify your posture to a position that allows for continuous rhythmic breathing.  As your practice develops, you will be ready for more precise instruction in nasal breathing with an emphasis on Ujjayi breathing.  Ujjayi breath is a sounding breath where there is a gentle hugging of the throat (while air is passing in and out through the nose) with the mouth closed.  This type of breathing helps to warm the breath as it enters the body, which facilitates warming of the entire body, as a preparation for practice.

Do you chant in class?  You might notice that we will chant "OM" at the beginning and end of our yoga practice.  This could vary from class to class.  If you are not comfortable saying Om, you do not have to do it.  You are welcome to join in if you are comfortable.  Om is actually not a religious incantation, but simply considered to be a sound that unifies and draws together.  It is an expression of community and joy.  It also sounds great and can bring a calming sense of awareness to our practice.  We also generally end our practices by bringing our hands together in front of our bodies, bowing gently and saying Namaste, which loosely translates into “The Spirit in me bows to the Spirit in You." 

How should I prepare for class?  We would recommend not eating for 2 hours before practice, bringing a bottle of water, yoga mat and towel into the room with you.  Some individuals prefer to have a light snack or juice/tea/coffee not less than 30 minutes before a class to help maintain comfort during the practice.  Most feel more comfortable practicing on an empty stomach.  You will know what is best for you...listen carefully to your body.

Can yoga help with and be practiced through pregnancy?  Definitely!  It is strongly recommend that you consult with your OB/GYN, qualified healthcare provider and/or trained pre-natal yoga instructor (Nydia) about your specific abilities and limitations during pregnancy.   A regular yoga practice can help induce the relaxation response that can benefit and facilitate the birthing experience.  The use of  muscular locks or "bandhas" can improve the strength, tone and elasticity of abdominal and pelvic floor muscles which can also facilitate the birthing experience.  There are definitely a number of things to be mindful of as pregnancy progresses that will vary from individual to individual.  These can include jumping, prolonged supine or “laid back” postures, extreme heat, deep twists and postures that put pressure on the abdomen or uterus.  There are a number of other modifications, specific to each trimester.  This list is by no means all-inclusive.   Be smart, ask questions and, again, check with your doctor before beginning or continuing your practice, once you know you are pregnant.

Will Yoga make your muscles longer and leaner?  Will I lose weight?  You will definitely notice a change in your body that will occur gradually as you participate regularly in yoga class.  Your personal physical makeup and genetics will determine just how much muscle and or leanness your body will accommodate towards.  A regular yoga practice can improve an individual’s mindfulness.  This can lead to greater awareness of what foods that your body prefers for optimal functioning.  Some individuals gradually begin to gravitate towards more healthful eating practices that compliment their yoga practice.

Can yoga help you reduce stress? Yes.  Most any approach to yoga will emphasize a focused mind and attention to the breath.  Some include separate meditation or visualization practices, as well.  While a physically challenging “asana” or posture practice, alone, will help to diminish levels of chronic stressor hormones and release tight muscles, the addition of attention to the breath and rhythmic movement turn the whole experience into a moving meditation.  Practiced over time, this begins to induce something known to the medical community as the relaxation response—decreased heart rate, lower blood pressure, highly focused mind, dilated blood vessels and decreased secretion of stressor hormones.