International Yoga Day: 10 things I learned in 10 years of yoga

Yesterday marked the annual International Yoga Day as named by the UN in 2015 to celebrate the many benefits of this ancient Indian practice. This year the theme was “Yoga for Wellness” which is especially appropriate for 2021 as we are approaching two years of a global health crisis. COVID19 has affected us all, whether we caught the virus or not we have seen the impacts of the pandemic on our physical and mental health. Being stuck at home for months at a time, spending more time in front of our devices and out of our usual routine has meant for many a loss of physical fitness and vitality. The anxiety caused by the virus and the endless stream of fear-inducing news stories has affected many people’s sleep, eating habits and lead to increased use of alcohol, tobacco and other substances. Adding to this the emotional stress of the loss of loved ones or livelihoods, we have a perfect recipe for poor mental health and wellbeing.

Throughout all of this upheaval, the practice of yoga has kept me going and helped me to stay grounded and feeling fairly well, considering the circumstances. Practice of yoga asana (postures) helps to keep our bodies strong and flexible and can be practiced easily at home so it has been a lifeline during the lockdowns when gyms were closed and outdoor activities limited. The pranayama (breathwork) and meditation aspects of yoga help us to regulate our nervous system, calm the stress response and enable us to relax and sleep well even during times of stress. I really believe that a solid yoga practice is one of the best things we can do for our overall health and wellbeing. Personally, I am so grateful for the practice of yoga and it has helped me so much to develop into the person I am today. In this article, I want to share 10 benefits I have experienced through practicing yoga over the last 10 years.

1. Body acceptance

I am including this one first as it really has been the most impactful on my life! When I was younger I struggled with constant self-criticism, hating my body and punishing behaviours such as over-exercising and disordered eating in an effort to try and look the way I thought I needed to in order to be accepted and loved. I originally started to practice yoga as a way to rehabilitate my body and heal from injuries but it ended up becoming much more than that. Yoga is so much more than a workout and through the practice I ended up developing an acceptance and appreciation for my body that I never thought was possible. It helped me to stop focusing so much on the external appearance on my body and instead learn to feel myself from the inside out and develop an energy and confidence that I now see is way more important than the size of my thighs or the number on the scale. Of course I still have days when I feel down about myself or compare myself to others, as everyone does, but it no longer controls my life and when these types of thoughts and feelings arise I know how to move past them.

2. Building strength

When I tell people my main physical activity is yoga, I often get the response that “I like yoga but it isn’t intense enough for me”. This makes me laugh because when practiced with intention, yoga asana can be one of the most intense physical experiences there is. With every yoga posture, you aim for full body awareness and engage every single cell. Even Tadasana (mountain pose), one of the foundations of a beginners’ yoga practice, an be extremely challenging when you really focus on perfect alignment and engaging all of the small muscles that keep you standing tall with a good posture. Other standing postures such as the Virabhadrasana (warrior pose) series, Surya Namaskar (sun salutations) and arm balances like Bakasana (crow pose) help to develop strong muscle tone in the legs, core and upper body. Modern yoga comes in many different flavours from the more fiery and intense Astanga practice to total relaxation and bliss of Yin. I like to incorporate many different styles of yoga into my routine and through the practice I have developed a strong and agile body that helps me to make the most of life.

3. Cultivating flexibility

One of the first things most people associate with yoga is flexibility. It is definitely true that yoga practice helps to open up your body and create a sense of lightness and freedom in your physical vessel. I actually don’t consider myself very physically flexible considering the number of years I have practiced yoga. This is comparing myself to others though and compared to myself before I started to practice yoga, I have come a long way. I was very sporty as a kid and I developed quite a rigid, inflexible body. Now I can touch my toes and I am pretty mobile but I am nowhere near the splits and many other advanced poses are still just a dream for me at this point. But one thing that yoga has really helped me to cultivate is mental flexibility and the ability to let go and go with the flow of life. I remember being so rigid when I was younger, completely attached to my habits, routines and my conditioned beliefs. Over these last 10 years, yoga has helps me to loosen my grip on life and be more accepting of the natural ebbs and flows and the uncertainty that is the only certain thing we have. In particular, pranayama and meditation have been the tools that helped me to release tension and tightness in my mental and emotional bodies and create this feeling of flexibility beyond the physical.

4. Finding balance

With the modern society we live in and the fast-paced, stimulating, information heavy lifestyles we lead, it can be so easy to get carried away and burn ourselves out. Perhaps we are prone to over-working, over-exercising, over-eating, over-consuming… Whatever it is yoga can help us to find that point of balance where we are not doing too much or too little, but always “playing the edge”. Through tuning into my physical sensations and becoming aware of my inner world, I was able to stop damaging my health and happiness with destructive behaviours and create a lifestyle that was truly condusive to wellness. For me that looked like exercising at a lower intensity and taking more rest days, syncing with my menstrual cycles, allowing myself breaks from work and realising that I can’t do it all and letting go of rigid dietary rules and allowing myself food freedom. It might seem strange that yoga could lead to all of these seemingly unrelated changes but I really do believe that practice yoga starts a domino effect in your life. Once you start to become more self-aware and you engage with the intelligence within, you see clearly what is working and where things could be improved. Plus, you cultivate more energy through the practice which you can then direct towards making positive changes in your life and in the world.

5. Overcoming perfectionism

Learning to let go of perfectionism has been a key part of my journey with yoga. There is something to be said about aiming for perfectionism in yoga, particularly if you follow the thought school of B.K.S. Iyengar who is known for his focus on detail, precision and alignment in the postures. However, I think developing a healthy relationship with perfection is very important and something that yoga has helped me significantly with. There is nothing wrong with having lofty goals, in fact this can help to motivate us and challenge us to grow. But we shouldn’t let our perfect vision create dissatisfaction with where we are right now or lead to beating ourselves up for not being good enough. It is the same thing when it comes to comparison with others. It isn’t inherently bad to admire others or use their achievements for inspiration but it should be exactly that, a spring board for our own success and a way to open up our minds to greater possibilities. There have been times in my yoga practice when I believed I should be more advanced, but these days I accept my current limitations and I know that overcoming them is a matter of personal choice and priorities. I am not a full-time yogi, I have many other interests and commitments and my level of practice reflects that, which is fine

6. Developing compassion

One of the skills I have learned through practicing yoga is compassion, both for myself and for others. Through practicing yoga asana, you really see yourself and your physical vulnerabilities laid out on the table. Even the strongest, fittest person can have their ego cut down by simple yoga postures when you realise just how much tension and emotional stress is stored in the body. Yoga teaches us to be firm yet gentle with ourselves, to push ourselves when we need it but also to create a nurturing and supportive environment for growth and healing. Yoga also helps us to connect to something larger and feel like a part of nature as a whole. Through practicing with many different teachers and leading my own classes, I also realised just how alike we are as humans, even if we seem different on the surface. We share so many fears, insecurities, thoughts and emotional patterns and knowing this allows us to have more compassion for others and the struggles they are going through. Connecting with other yogis in the two teacher trainings I have been through was an amazing experience as everyone was so open and available to connect on an emotional level. I am forever grateful to these groups as they helped me to feel loved and supported through some very difficult times in my life.

7. Facing fears and embracing discomfort

Our bodies and minds both have habitual patterns and set ways of being that it can be very difficult to break. A big part of advancing in your yoga practice is learning to face the fears and overcome resistance that arises when you step out of your comfort zone. Whether this is surrendering into a deeper backbend or forward fold or letting go of the resistance towards inversions and balances, yoga helps us to locate our edges and push through those boundaries. When we find what we think is our limit and we are able to push ourselves that tiny bit further (with integrity and compassion of course) we discover new territory and expand our capacities which is a thrilling experience. My yoga practice has helped me to see the areas I hold myself back and where I resist feeling certain sensations and emotions. I always say to my students that learning to embrace discomfort and avoid bracing yourself against it is one of the important lessons that yoga can teach us. Not just on a physical level but this can help us mentally to deal with challenging situations and feelings without hardening and building a protective armor around ourselves which might reduce pain but also blocks out joy and connection.

8. Letting go

This one goes along with developing flexibility, but a huge benefit I have receive through my yoga practice is learning to let go. Letting go of the stress that builds up throughout the day, letting go of unhelpful thoughts, beliefs and conditioning, letting go of harmful habits and behaviours, letting go of past hurts and regrets.. a mindful, intentional yoga yoga practice can help with all of these and create a clean slate on all layers of your being. Not that this happens every time, I have to say. Sometimes a yoga practice highlights all of your pain points and for whatever reason you aren’t ready to move past them. Howver anyone who practices yoga regularly will understand that squeaky, shiny state of consciousness you experience after a focused asana practice and deeply relaxing Savasana. I find that yoga has allowed me to develop the ability to see when I am holding onto things past the point of usefulness (which yes I still do often) and use my breath and other yogic techniques to let them go. Without this ability, we can easily remain stuck in negative mindsets and moods for longer than necessary or hold onto outdated beliefs that no longer serve us.

9. Learning to relax

It should be the easiest thing in the world but somehow, we humans find relaxation so difficult! Perhaps it is the stress of living in society with all of it’s distractions and expectations but often it can be so hard to switch off, to stop doing and just be. Yoga, in particular Yin yoga and Yoga Nidra (yogic sleep) has really shown me the importance of and the path to true rest and relaxation. I have always been an active and busy person and prone to burn-out as I get so passionate with everything that I am involved in and end up doing too much. Even this year with the pandemic and becoming unemployed I feel like I haven’t stopped and I am rarely bored. Carving out time for a regular yoga and conscious relaxation practice has been one of the best decisions I ever made. Sometimes I even write it on my to do list so that I don’t skip it, it’s that important. Relaxation allows our bodies and nervous system to rest and recover physically, it stills our minds so that we can think more clearly and creatively and it allows us to get better sleep so that we can recharge our batteries for the next day. Although it might seem like doing nothing, relaxation is an art and a skill that we need to work on to truly reap all of its

10. Following my heart

Last but not least, my yoga practice has helped to me connect with my intuition and realise that sometimes the right thing to do is to follow your heart. Since starting my yoga practice, I have made some big decisions with regards to where I live, the work that I do and the relationships I have in my life. I am a rational and logical person (for those of you who don’t know me well I actually have a degree in Chemical Engineering) so I always take my time with decisions and think things through, but there are times when you have to listen to your heart and make choices that might seem irrational to others but feel true for you. It can be so easy to keep plodding along the same path all of your life because it is what is expected of you or because you don’t know what is to be found off the beaten path, but sometimes there can be very beautiful things waiting! The appreciation for life I discovered through practicing yoga and the connection with my inner wisdom and deeper emotions where the reason that I left my engineering job and moved into environmental-protection and health related work, the reason that I moved to Greece and the reason I no longer chase relationships where I feel unappreciated and question myself.

Over to you…

I hope you enjoyed this post in celebration of International Yoga Day! Let me know in the comments below if you have experience these benefits or others from practicing yoga. Like this post and follow my blog for more content on yoga, nutrition and healthy living in Greece.

If you want to learn more about Yoga for Women you can check out my others posts here and you can also find my current class schedule here. Currently I am only teaching one online class a week but I will be updating the schedule in September and (hopefully) starting a face to face class here for any of you in Athens! I also offer online private and small group classes at a very reasonable price, just reach out by email if you are interested and I can put together a package that meets your needs.

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Yoga and body image / Yoga for women

I’m really enjoying teaching my online Yoga for Women classes on Sunday evenings, it’s a really cosy way to end the weekend and to connect with other women whilst we are in lockdown here in Greece. If you’re interested in joining the class contact me and I will send you the joining details. This week the class theme was about how yoga can help to develop a healthy body image. Especially nowadays with social media, so many of us have a distorted view of our bodies and waste our precious energy critisising ourselves for the way we look. We hold ourselves to such high standards, often comparing ourselves to images we see in the media which have been carefully crafted and edited to the point where even the person in the photo doesn’t look like that in real life (if you don’t believe me try following Beauty.False on Instagram!).

In my experience, yoga can be an amazing tool in our self-care kit on our journey to overcoming body shame and developing a healthier relationship with the way that we look. Yoga is one of the things that helped me the most in recovering from disordered eating and developing self-acceptance and a more positive body image. However there are also some pitfalls along the yoga path that can make us feel worse about ourselves. In this article I want to share 5 ways yoga can help to improve your body image and 5 body image traps to avoid.

How can yoga help with body image?

  1. Yoga teaches us to be still and to turn our attention inwards. Even if it is only for the short time of the practice, we can shut out the outside world and let our true inner voice become louder. This means tuning out the external voices of societies’ beauty standards, other peoples opinions of us and our own interpretation of how we should be and instead letting the inner knowing that we are fine just as we are come through.

  2. Yoga is a great way to get your body moving and improve your strength and flexibility. Heart opening postures such as back bends and cleansing twists can really help to get energy moving through your body making you feel more alive and good in your body. Standing postures help to improve your posture so you can stand tall and confident and feel good about yourself as you move through your day.

  3. Unlike other types of exercise, yoga is not focused on weight loss or burning calories but on uniting movement and breath to create a more calm, positive mindset and a strong, agile body. During my eating disorder recovery, switching out my gym and running sessions for walking and yoga did wonders to change my relationship to exercise. I started to move my body in a way that felt good, pay attention to how I felt and rest when I felt tired instead of pushing through in an attempt to achieve “results”.

  4. Practice of yoga asana (postures) gets us very acquainted with our bodies in all sorts of weird positions! We are forced to look at our belly rolls in forward folds, our thighs in downward dog, our double chin in shoulder stand.. any part that we might feel shame about we are going to come up close and personal with through yoga. And that’s a good thing! Yoga helps us to become used to seeing our bodies and to normalise the things we might not like and cultivate acceptance over time.

  5. Yoga is a personal journey. Yoga encourages not to compare our progress to others but to arrive on the mat each practice ready to try again and observe what our body can do on that day. We realise over time that nothing is constant and progress is not linear. Our bodies change from day to day depending on what is going on in our lives, how much stress we feel, how much sleep we got and also the with the seasons. We learn to accept these fluctuations and even come to love watching things unfold.

5 body image traps in yoga

  1. Beating ourselves up or negative self-talk. As I said, yoga helps us to turn inwards and let our inner voice become louder. But what happens when your mind is ruled by your inner critic? Sometimes we can let this critical voice seep into our practice and tell us we are not good enough, we are weak or our bodies aren’t flexible enough instead of just accepting what is and feeling grateful for the progress we are making. If you catch yourself spiraling down into self-criticism, pause for a moment to ask yourself why things should be different.

  2. Comparison with others. Although yoga encourage us to focus on our own practice, it can be tempting to compare our bodies or progress in yoga with others around us. This is the worst possible thing we can do when we are trying to develop a healthy body image, especially if those others are people we see online and not in real life. I have definitely fallen into this trap, comparing myself to other yoga teachers online and feeling shame for not being as flexible or as beautiful as them, as if this made me any less of a teacher. Simply not true! A home practice can be a great way to explore yoga without the temptation to compare with others around you. There are plenty of diverse teachers offering free online classes that you can try out.

  3. The perfectionist mind-set. If we have a tendency towards perfectionism we can also bring this attitude into our practice having very high expectations of our selves and holding ourselves to extreme standards. Whether that is how our bodies look or being able to achieve the perfect yoga pose, perfectionism harms us more than helping us. It can cause us to injure ourselves because we are being driven by an external ideal rather than focusing on what’s going on inside. I encourage you to let go of the idea of creating a shape with your body and instead focus on lines of energy and sensations within your body.

  4. Feeling shame about our bodies. Again this is the other side of the coin of becoming aware of our bodies, we can also become more aware of the things we don’t like about our bodies. If we are not careful we can bring our body shame onto the mat and instead of accepting what we see we can magnify the things we don’t like and start to pick ourselves apart. If you catch yourself doing this during your practice, take a big deep breath in and as you exhale imagine you are breathing out the toxic belief that is making you feel something about your body is wrong.

  5. Pushing ourselves too hard. There are many different types of yoga, from relaxing yin and restorative practices to more intense ashtanga and vinyasa practice. For anyone with a history of excessive exercise or body image worries, it can be tempting to use the more active, physically challenging practices as a way to continue to try to lose weight or change your body. If you fall into this trap, work on expanding your mind by bringing more pranayama and meditation into your practice as well as challenging your body through asana practice. Set the intention of awareness with every practice and listen to your energy levels and emotions

Over to you…

I hope you enjoyed this article on yoga and body image, please share with anyone else who this could help!

  • Like this post and follow my blog for more on yoga and holistic health. My next post will be a short yoga sequence you can practice at home to help boost your confidence and improve your body image.
  • If you are interested in joining my yoga class or you are looking for a nutritionist and health coach, contact me and we can work together to help you achieve your health goals!

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