This isn't studio yoga: why Community Yoga with Sam is designed around you

If the thought of walking into a yoga studio makes you feel slightly nervous, you're probably exactly the kind of person Community Yoga with Sam was created for.

There is an image of yoga that has become difficult to escape. Beautiful studios, coordinated activewear, complicated poses and classes where everyone seems to know exactly what they're doing. For people who already love that environment, it can be brilliant. But for everyone else, it can make yoga feel like something you need to be fit, flexible or experienced enough to do.

I don't believe that's what yoga needs to be.

My approach starts somewhere completely different.

I look at the people in front of me and ask what their bodies need that day.

 

Yoga designed around your body, not your flexibility

Community Yoga with Sam isn't a traditional flow yoga class.

We aren't all trying to move through the same sequence at the same speed, and I'm not interested in how deeply you can get into a pose.

Your body might feel completely different from the person on the mat next to you. More importantly, it might feel completely different from how it felt last week.

You might have spent eight hours sitting at a desk. Your shoulders might feel tight. Perhaps you've been gardening all weekend and your legs are reminding you about it. You may be returning to movement after a long break, or you might simply be tired.

That's useful information.

Rather than ignoring it so we can get through a predetermined routine, we work with it.

I use props, different positions and adaptations throughout my sessions so that people can find movement that feels appropriate for them.

Sometimes doing less is exactly what your body needs.

 

You don't have to keep up

One of the biggest differences you'll notice in my classes is that there isn't an expectation that everybody should look the same.

If something doesn't feel right, we'll find another option.

If you need a chair, we'll use a chair.

If you need a block or another prop to bring the movement to you, that's what we'll do.

And if your body is telling you that it has had enough, you can stop.

There is no prize for pushing yourself further than the person next to you.

For me, a successful yoga session isn't one where everyone achieves the same pose. It's one where people leave having understood and listened to their bodies a little better.

 

Five simple movements to try at home

You don't need an hour, a yoga mat or a full class to introduce a little more movement into your day.

Here are five simple movements focusing on different areas of the body.

1. Neck: gentle side-to-side movement

Sit or stand comfortably and allow your shoulders to relax.

Slowly turn your head to look towards one side, only going as far as feels comfortable. Return to the centre before repeating on the other side.

Keep the movement slow rather than trying to force a bigger range.

This can be a lovely movement after spending a long time looking at a computer or phone.

2. Shoulders: shoulder rolls

Sit or stand tall and let your arms relax.

Slowly lift your shoulders towards your ears, roll them backwards and allow them to drop down again.

Repeat a few times before changing direction.

Pay attention to how your shoulders feel rather than trying to make the biggest circles possible.

3. Back: seated cat and cow

Sit towards the front of a sturdy chair with both feet supported on the floor.

Place your hands gently on your thighs.

As you breathe in, allow your chest to lift comfortably and your spine to lengthen. As you breathe out, gently round through your back and allow your chin to move towards your chest.

Move slowly between the two positions, keeping the movement within a range that feels good for you.

 

4. Legs: seated leg extension

Sit comfortably in a sturdy chair with both feet on the floor.

Slowly straighten one leg in front of you, without locking or forcing the knee, before gently returning your foot to the floor.

Repeat on the other side.

It doesn't matter how high the leg goes. We're simply giving the legs an opportunity to move.

 

5. Arms: reach and release

Sit or stand comfortably with your arms relaxed.

Slowly reach your arms forwards and, if comfortable, continue upwards. Give yourself a gentle stretch through the arms before bringing them slowly back down.

Your arms don't have to reach above your head. Stop wherever feels appropriate for your shoulders.

 

Movement doesn't have to look impressive to be worthwhile

These are deliberately simple movements.

That's the point.

We have somehow reached a place where exercise and wellbeing can feel as though they only count when they're difficult. But a few minutes spent moving your neck, shoulders, back, legs or arms can still be a positive opportunity to reconnect with your body.

And that's very much how I approach yoga.

You don't have to arrive flexible.

You don't have to know what you're doing.

You just have to arrive as you are.

 

If you'd like to experience Community Yoga with Sam, explore our community yoga classes in Burton on Trent or get in touch to talk about one-to-one yoga and wellbeing.

If you have an injury, medical condition, persistent pain or you're unsure whether a movement is appropriate for you, speak to an appropriate healthcare professional before starting a new exercise programme. Stop any movement that causes pain.