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Writer's picturePe's Wor(l)d

Useful advice for Yoga New-bees

An interview with Antje Lewerenz, owner of Water-Earth-Air (www.gozofreediving.com) and Yogi. For more information check out https://www.gozofreediving.com/about-antje



For over 15 years, Antje has been living on the beautiful Island of Gozo, which belongs to Malta. She is a scuba diving instructor, but first of all passionate freediving instructor for SSI. On top she offers Aqua flow session. AquaFlow is a form of aquatic body work with its roots in #Watsu® (water shiatsu) and #WATA® (Water Dance). These body works combine the healing elements of shiatsu and the fluidity and dynamic of water. Last but not least, she is a certified Yoga Teacher and passionate Yogi, and not to forget my best friend (and soul sister)


Together with her, let's look into the elements Earth and Air = Yoga.


When I started with Yoga, all I knew was that I need a mat. I bought one online, which was my first and probably biggest mistake in my journey to become a happy yogi. The mat had a very slippery surface which I painfully experienced when trying to do a downward facing dog. My dog ended in a crocodile flat on the belly as my hands and feet just slipped away from each other. Second, the mat was neither long enough nor soft. The frustration started already right at the beginning of the lesson in Savasana as my feet rested on the cold floor and ended early, as poses where nearly impossible. Frustration during the whole Yoga lesson.


Beside the mat, there are so many other Yoga tools on the market, but which ones are really needed and which ones makes sense. Before I have my next shopping disaster and to save you form yours, I decided

to ask a PRO and had an interview with Antje. ( Should have done that Interview before I ordered my mat, but you never stop learning:))


Antje, what makes a good yoga mat and how much should you spend for a one to become a daily loved tool?



Antje: To be honest: You don't need a yoga mat to practice yoga, you can do it anywhere... Hahahahaha! But you're right, Petra. If you wanna enjoy your daily practice "on the mat", then a good mat is a great investment. I personally have two favorites: One is a natural rubber mat and the other one is a very sticky mat made from PVC. "Iiih, plastic!" you might think. Yes, I agree, I'm not a plastic fan either. But if you look for a good quality mat it will last for very long. Look out for the following key words: "Öko-Tex Standard 100", thickness of at least 4 mm, "Studio Quality" or "Premium". My experience is that the heavier mats are the better quality and the stickier, so do go for about 1.5 kg and more, unless you look for a travel mat. Natural rubber mats are heavier than PVC mats, are sustainable and are very non-slip.



Now that we figured out the important features of a Yoga mat, how should I carry it? In a bag or a strap? What would you recommend?

Antje: Take your old jeans, cut the legs off, sew the one end together and put a cord through the other end. Then paint an OM sign on it, or flowers, or your name. Purists leave it as it is. And your up cycled, unique mat bag is ready! Or use a strap and wind it around the mat. Or buy a fancy bag that you have seen in your favorite store. :-)



Do you recommend a pillow? If yes what shape should the pillow have and what are the advantages of the different pillows?


Antje: A meditation cushion is definitely a useful buy. A rectangular/round one is very versatile: You can use it to sit on it cross-legged or on your heels, depending on what's more comfortable for you. And you can use it a s a bolster to support you in for various yoga poses. My personal favorite to sit on is a half-moon-shaped cushion. It leaves the perineum free, so I can apply Mulabandha (contraction of your pelvic floor muscles more easily. However, sitting on it on your heels might feel uncomfortable, so try out if you can or get two cushions. It might motivate you to keep going with your practice!




Is a blanket useful to have?

Antje: Sure! Get as comfy as you can in Savasana for example. Or fold the blanket and put it under your shoulders for shoulder stand (Sarvangasana). Or throw it over your dog if he tries to lick your face while you're in downward dog. Just have it by your side for your session or yoga class and you'll find lots of ways to use it.



I have seen straps or belts for Yoga. What are they for and would you recommend one ?



Antje: Yoga belts and straps are used a lot in Iyengar Yoga. This is a yoga style where proper and correct alignment plays the mayor role. The strap helps to get the alignment not only right but ensures a safe practice even if you are not as flexible as a contortionist. A long belt can help to go deeper into a pose and become aware of how much I am holding or releasing the addressed muscles. So a useful tool, if you learn how to use it wisely. I personally just use a short strap for my students for Gomukhasana (Cow Face Pose) where you bin your hands behind your back. Often we just use a sock or a cotton strap, just to avoid an overstretch of the sensitive shoulder area.


Is it useful to have blocks and if yes, how many should someone buy?

Antje: 2 blocks do make a lot of sense. You can sit on them, you can use them to bring the floor nearer to your hands in various forward and side bends, again to avoid any overstretching. You can squeeze it with your knees in bridge pose to keep the alignment and to strengthen your legs, you can balance it on your head if you like.. There are lots of great ways to use blocks.


What are the benefits of Yoga and how often should you practise it?

Antje: What we in the Western World call "Yoga" is just one little aspect of it. If you consider the other aspects too (see my blog post about the 5 elements of Hatha Yoga) you start "living" yoga rather than practicing. Practicing Yoga on the mat? You can do it daily. Make it a habit when you get up from your night's sleep, as you brush your teeth, have a shower and a coffee. Just stretch and breathe with all your awareness for 5 or 10 minutes every day. That will bring your further than one intense, sweaty, achy session a week. Even more important: Practice whenever you feel like it. Do not force yourself to do something that is supposed to be good for you. But you don't like it. Find out what kind of yoga practice makes you smile, look forward to, eager to learn more. And then you'll find the time for it. And even if it's just once a week. You'll get more out of moderation and a regular practice (so quality) than an intense practice with achy muscles the following day every now and then.



What is the correct position to sit in stillness?

Antje: Sit on something. Be it a cushion (see above), a folded blanket or a chair. Avoid your couch. It's too slouchy. You wanna sit in a way that keeps your spine in an upright, straight position easily. You want to avoid to much tension in your thighs, your lower back and your knees. So choose whether a cross-legged position (easy-pose) or sitting on your heels. Sitting on your heels is usually easier for your lower back, so choose this position if your lower back is weak or crying for attention. You chin is very slightly tucked under (your gaze goes very slightly downwards in a diagonal line-not really downward). Close your eyes for a moment and bring your inner eyes to your neck area. it wants to be naturally elongated (not too curved in-or outwards). That will automatically open your chest a bit. Your tail bone goes straight downwards into the cushion, chair or blanket. there is a natural arch in your lower back, that you wanna keep without arching the tailbone outwards. Check it with your inner eyes (outer eyes closed, than you "see" better). Then sit and wait for the aches to come. This is normal and natural. The more often you keep sitting despite the aching legs and hips, you'll find out it's more the mind complaining than the body. And then the aching will subside eventually.


How should I place my hands during stillness and meditation?

Antje: Just let them rest on your knee or thighs. You can play around and find out what it feels to have the palms open to the sky or downwards. You can make a circle with your index finger and thumb (chin mudra) or leave the hands open, just as you like. Try out different ways and see if it makes a difference in any way. That alone is a great meditation practice.


Let yourself get motivated by your props, mats and yoga fashion. And then keep practicing until you find out that the "stuff" becomes secondary. Than you're living Yoga. :-) Enjoy your practice!


I hope these insights will help you to make the right choices and to become a happy yogi. In any case, if you have further questions, please get back to me through my website: www.pesworld.net or get directly in touch with Antje https://www.gozofreediving.com/contact.


Be Humble, Be Hungry, Be Happy

Thanks for coming by:)

Your Pe


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