No More Mystery, Just Clarity

1. Is yoga effective for losing weight?

Certain styles of yoga are particularly effective for boosting heart rate and burning fat. These include:

• Vinyasa: Characterized by fluid, continuous movement synced with breath, transitioning seamlessly from one posture to another.
• Ashtanga: Involves a rigorous and structured sequence of postures, practiced with focused breathing.
• Power yoga: Emphasizes dynamic movements and holding poses for short durations, typically three to five breaths.
• Hot yoga: Conducted in a heated room, usually ranging from 85 to 105 degrees Fahrenheit, and can incorporate various yoga styles.
• Yoga with weights: Integrates 3- to 5-pound hand weights into certain poses to increase resistance and intensity.

These styles elevate the intensity of the practice, keeping the heart rate elevated throughout the class. By engaging in rapid transitions between postures, practitioners tap into muscular strength and endurance, resulting in a higher calorie expenditure, particularly for individuals with efficient metabolisms.

2. Is it safe to practice yoga during menstruation?

Different women have varying preferences regarding continuing or pausing their yoga practice during menstruation. Some opt to continue while others take a break. Many instructors recommend avoiding inversions like Headstand, Handstand, and Shoulderstand during this time, as they believe these poses may disrupt the natural downward flow. Additionally, some women may find strong yoga twists uncomfortable. Ultimately, it’s crucial to tune into your body and heed its signals to determine what feels right for you.

3. Is it okay to combine yoga with gym workouts?

Engaging in gym workouts and yoga involves distinct physical efforts and impacts on the body and mind. To effectively balance both, it’s advisable to prioritize yoga after gym sessions. This sequence allows for the relaxation of both body and mind post-exercise, offering benefits particularly for muscles, as yoga asanas promote muscle lengthening, which complements activities like weightlifting or bodybuilding that tend to shorten muscles. Conversely, it’s discouraged to jump into intense gym activities immediately after yoga, as this abrupt transition can strain the body and nervous system, disrupting the calming effects of the yoga practice. However, if you choose to practice gym workouts in the morning and yoga in the evening, there’s no issue with this approach and can be a suitable way to integrate both practices into your routine effectively.

4. What sets apart a yoga therapy from yoga class?

Yoga practices are customized to suit the unique needs of each individual, which is why yoga therapy is exclusively conducted on a one-on-one basis. This personalized method distinguishes yoga therapy from group yoga classes led by instructors. Through this individualized approach, yoga therapists gain profound insight into the client’s physical, emotional, and mental well-being, enabling them to craft a tailored plan to support the client in achieving their healing objectives. A typical yoga therapy session typically lasts between 40 to 60 minutes and consists of three key components:

• Check-in: The session begins with a discussion about the client’s progress with their home practices since the previous session.
• Experiencing and learning practices: The client learns new yoga practices tailored to their needs, which they can integrate into their daily routine at home. Take-home materials such as printed sequences or audiovisual aids may be provided to support their practice.
• Discussion of health status changes: Any changes in the client’s health or well-being are reviewed and addressed during the session.

During the initial intake session, clients can expect a transparent discussion about the expected investment in terms of time and commitment. This includes assessing whether yoga therapy is likely to benefit the client, estimating the number, frequency, and duration of appointments needed, and scheduling time for home practice in collaboration with the yoga therapist.

5. When is the best time to do yoga?

Ultimately, the timing of your yoga practice boils down to fitting it into your schedule. Mornings can be ideal for an energizing session, especially if you wake up feeling stiff, as it helps to loosen up your body and prepare you for the day ahead. On the other hand, evenings offer an opportunity for a more relaxing practice, serving as a way to unwind after a day’s work. Whether you’re an early riser or a night owl, it’s essential to experiment and discover your personal yoga rhythm that aligns with your schedule and preferences.

6. What equipment do I require for practicing yoga at home for online classes?

A stable mobile network, ventilated room, and enough space to place your camera at such a distance and angle that both ends of your mat are visible to me. Opt for clothing that allows comfortable movement without restricting your range. Using a yoga mat offers cushioning and prevents slipping in poses like Downward Facing Dog. While yoga blocks can be beneficial for certain poses, alternatives can often suffice. A yoga strap/belt or long piece of clothing like a scarf for assisting deeper stretches.

7. How do I prepare for my first yoga class?

• Prioritize comfortable yoga attire: One that does not restrict your motion and material should ensure that your skin can breathe.
• Essential: A reliable yoga mat: Invest in a yoga mat with excellent grip. Having your personal mat is hygienic and convenient, especially if you enjoy practicing outdoors.
• Embrace the sweat: Bring a soft towel and a water bottle to class to stay hydrated and comfortable throughout your practice.

8. How can I tell if I am doing it right?

It’s important to recognize from the outset that each of our bodies and bone structures is unique, meaning there isn’t a single “correct” way to perform a pose. The key is to discover what feels right and works best for our individual bodies. Developing body awareness requires practice, so starting with beginner yoga classes can be beneficial, as they often provide detailed instructions and variations. If possible, attending classes with an in-person teacher, along with online sessions, can be advantageous. It’s essential to understand that yoga shouldn’t cause pain, whether practiced alone at home or in a class setting. While you may experience unfamiliar sensations and feel your muscles working, if you encounter any sharp or pinching pain, it’s crucial to listen to your body and ease out of the pose slowly.

9. How do I know if I need counselling / psychotherapy?

The brief answer is that you might consider therapy when you’re prepared to engage in the process of addressing your emotions, transitions, or losses. Therapy demands active involvement on your part and may not be beneficial if you’re resistant to change. Consider counseling if you’re experiencing any of the following:

• Spending more than an hour per day thinking about the issue
• Feeling shame for your emotions and avoiding them
• Experiencing negative impacts on your life due to mental health issues
• Making changes to accommodate the issue without addressing it

You might think about therapy if you’re feeling:

• Anxiety that disrupts your life and causes physical discomfort
• A lack of hope, potentially leading to suicidal thoughts
• Fatigue that interferes with your daily activities
• Anger that leads to irritability and strained relationships
• Numbness or a loss of passion for things you used to enjoy
• Withdrawal from social groups due to mental health concerns
• A desire for self-improvement or insight, even when not in crisis

It’s important to understand that therapy isn’t ideal for individuals in crisis or facing an immediate threat of suicide. However, a counselor can assist with managing suicidal thoughts once the crisis has passed.

10. How does therapy/counseling work?

In therapy, individuals meet with a therapist to discuss and learn strategies to address their difficulties. Initially, the therapist inquires about the issues you’re facing, as well as other aspects of your life such as family dynamics, school, and health. They actively listen to gain a comprehensive understanding of your experiences. The therapist outlines how they can support you, and together, you establish goals for therapy.

Subsequent therapy sessions are dedicated to working towards these goals. During these visits, you might:

• Engage in discussions: Therapists encourage individuals to express their feelings verbally. This process enhances self-awareness and provides a means to navigate challenging emotions. Talking through difficult feelings can help manage them effectively and foster a sense of control. Similarly, discussing positive emotions and achievements can bolster well-being.
• Learn new concepts: Therapists impart knowledge about emotions, thoughts, coping mechanisms, facing fears, and more. Parents and caregivers may also receive guidance on how to support you effectively. The topics covered in therapy are tailored to address individual needs.
• Practice new skills: Therapists may teach practical skills such as mindfulness, positive self-talk, and relaxation techniques. These skills are then practiced during therapy sessions to enhance their effectiveness in real-life situations.
• Address problems: Therapists explore how issues impact your daily life and school performance. Through discussions and utilizing learned skills, you work collaboratively to resolve difficulties.
• Identify strengths: Therapy helps individuals recognize and cultivate inner strengths such as resilience and confidence. This process fosters a sense of empowerment and contributes to overall happiness and fulfillment.

11. How effective is online therapy?

Online therapy is often just as effective as in-person therapy in treating issues like anxiety and depression. We provide online therapy services for clients worldwide in English language only (Hindi+English for Indian clients). Sessions take place via Zoom, where we’ll send you a link for easy access. Online therapy can be an excellent choice if you prefer the convenience of meeting with a therapist from home and wish to avoid a lengthy commute. However, if you’re dealing with more complex mental health issues, an in-person therapist may be better equipped to support you.

12. Why would I speak to a Therapist instead of a friend?

We understand – your friends are familiar with you, you trust them, and they’re genuinely supportive. However, seeking therapy offers additional advantages, such as:

• Professional training: Therapists have undergone professional training in counseling techniques.
• Objectivity and confidentiality: Therapists provide an objective perspective and maintain confidentiality.
• Firm professional boundaries: Therapists establish clear professional boundaries to ensure a safe therapeutic environment.
• Prioritization of your feelings: Therapists prioritize your emotions and well-being during sessions.
• Absence of guilt about taking up time: You don’t need to feel guilty about utilizing a therapist’s time; it’s their professional role to assist you.

13. How should I prepare for my first therapy session?

Being aware of what to anticipate during your initial therapy session can provide comfort, and discussing your therapist’s plan can be an excellent starting point. Other ways to prepare include:

• Keeping an open mind about therapy and its potential to assist you.
• Making a list of specific topics and issues you want to address; nervousness during the first session might make it easy to forget.
• Being ready to express what’s troubling you, as your needs, thoughts, and opinions are just as significant as your therapist’s.

14. Will my counseling/therapy sessions be confidential?

Yes, counseling sessions are confidential. Therapists are ethically obligated to keep your shared information private. However, registered therapists typically have a supervisor overseeing their work to ensure they provide high-quality assistance to their clients. While they may discuss general aspects of your case with their supervisor, they would not reveal your identity, and the supervisor is also bound to protect the privacy of any shared information.

15. What kind of problems can therapy assist with?

Clients come to us with wide-ranging problems, including:

• Abuse (including physical, verbal, and sexual abuse)
• Addiction and substance misuse
• Anxiety (generalized anxiety problems, panic attacks, agoraphobia, social anxiety, claustrophobia)
• Bereavement/grief/loss
• Depression (including suicidal thoughts, low mood, social withdrawal)
• Eating problems (including bulimia, binge eating, negative body image)
• Low self-esteem and lack of confidence
• Obsessive-compulsive disorder
• Phobias and fears
• Relationship issues (breakups, divorce, affairs, choosing inappropriate partners, loneliness, life adjustments, marital problems, arguments, jealousy, wedding and premarital issues)
• Sexual problems (impotence, internet/pornography/sex addiction, loss of desire, infertility)
• Trauma (including post-traumatic stress disorder from accidents, rape, and other attacks/incidents)
• Workplace issues (stress, work-life imbalances)