Erin Evans, M.Ed., LPCA, NCC
Tecia Erwin, Master of Social Work Intern
Christina Williams, Yoga Instructor

Where meditation may be the most misunderstood, yoga may be the most well-known and frequently tried. Yet it too comes with a set of misconceptions. Many believe practitioners must dress a certain way, possess a specific body type, be very flexible/strong, or buy into the religious components. In reality, yoga is very open and customizable.

Defining Yoga and Its Benefits

At its core, yoga is listening to your body and voice inside during your stillness while focusing on the breath. Practicing yoga requires patience and tuning into oneself. It is a personal journey involving slowing down, self-exploration, physical development, and spiritual blooming. Yoga teaches us to be present, be intentional and be confident in where we want to go. The practice encourages us to focus on one thing at a time while being mindful of how all aspects of life are interwoven. You may be focusing on your breath, but your legs and your arms are telling you something through a pose, all while your mind processes how your entire body is interacting with the room’s environment. This subtle reality is highlighted through practicing yoga. 

Through yoga, we learn how to dial our attention between the finer details and the bigger picture. We also learn to use the body as an additional source of information and healing pathways. Due to the interconnected nature of the mind and body, they can be used to influence each other. Practices that encourage physiological wellness can naturally improve mental wellbeing, and mental practices can soothe physiological conditions. Yoga acts as one bridge between the two so that we can experience the benefits of both. 

Yoga Styles

Like with meditation, there are several disciplines of yoga that come with slightly different focuses and teachings. At Scottsville Counseling Center, we tend to incorporate or recommend the following practices in our work with clients:

Hatha Yoga

Hatha is an umbrella term to refer to several variations of practice, but generally hatha classes focus on learning postures and breathing exercises. It is a great class for beginners who are looking to strengthen the body and settle the mind. 

Vinyasa Yoga

In vinyasa classes, the poses “flow” together for constant motion. Due to the increase in movement, they can be a bit more rigorous but still great for beginners.

Hot Yoga

Instructors teach these classes in hot rooms set between 80-100 degrees. The heat enhances many of the natural benefits of yoga. For example, it warms the muscles to support flexibility, increases circulation, strengthens cardiovascular health and metabolism, and encourages greater focus on breathing/improves lung capacity. 

Restorative Yoga

In restorative classes, the pace slows down significantly and the focus shifts to deeply relaxing the mind and body. To achieve this, instructors incorporate deep breathing techniques and passive stretches supported by props (i.e., bolsters, blocks, blankets) and held for a few minutes at a time. 

Yin Yoga

Yin yoga classes follow a slower pace like restorative yoga. In these classes, poses are held for at least 45 seconds to two minutes, and they may be held for up to ten minutes. Moreso than other practices, this style targets deep connective tissues like fascia and ligaments. The slow, focused nature of the practice helps to increase flexibility and mobility as well as building one’s capacity to breathe through discomfort. 

Meet Our Yoga Teachers

Tecia’s Story

“I like to focus on strengthening and toning my body through slow-paced Hatha yoga. I love positioning myself into a comfortable asana like Child’s Pose and adding breath-work while being mindful of the present. I also like exploring harder poses, listening to the body, and seeing which areas can be challenged and others that need to be respected. I began my journey with no expectations but full of curiosity about where it would take me. I am learning that this is not a race or competition. Bodies are not made the same, but all are made beautifully. I am discovering through patience and persistence, my body will either take me where I want to go, or I will have to forge a new path in a different direction, because we all have limitations. Whether I use modifications for asanas, or ace them first try, I allow yoga to be the supportive tool that I call on in this busy and unpredictable world. I practice yoga as a gift to my body for all the things my body has done for me, and for my mind that sometimes just needs a moment of peace. Yoga is my demonstration of self-respect.”

Christina’s Story
“I started taking yoga because of my own mental health. My anxiety and panic disorders are major deterrents for productivity in my life, and yoga has helped me overcome a lot of that. It’s not a cure-all of course, but it’s always helpful to have balm, an aide to add to the talk therapy and medicine when needed. The techniques I learned in talk therapy, I find myself using in my yoga practice. For example, when it comes to breathing, it’s the drink analogy. My therapist would tell me to imagine a hot cup of coffee or chocolate (perfect for helping children remember) was in my hand. She told me to smell the beverage deeply on my inhale through my nose and then to blow on it to cool it down in my exhale.

My yoga practice has become about grounding myself and others, finding peace amidst the chaos of life. I have taken yoga classes that were more cardio and some that are very slow flow and calming. I tend to go for a nice combination of the two. I enjoy finding ways to incorporate all the aspects when I can, so I start with a few sitting poses that will help ground the class and engage their breathing. Remembering to breathe was one of my personal problems when starting yoga and any physical activity. I would become so focused on getting the pose correct that I would forget to breathe. This of course only made doing the pose even more difficult. I have found that starting in the sitting poses and doing a few breathing exercises does help the class remember to breathe throughout. I still provide reminders of course, but the beginning helps. The type of yoga I was trained in is Vinyasa, but I again I do like to go by instinct, I try to start with a plan but depending on my mood and body that day and the mood of the class I will adjust course when and if needed.”

Stay tuned as we continue to share! If at any point you have questions about a practice, please check out the services we support by visiting Services | Affordable Counseling Services in Scottsville , KY | Scottsville Counseling Center (amandapatrickmft.com). There you will find a drop-down menu that offers more information on the topics we support along with our nature and outdoor therapy along with our wellness offerings. You can also email us at [email protected]. Better yet, drop into a class to see for yourself! A schedule can be found on the website and social media.