Treat yourself with a once-a-week yoga pass, designed to compliment the other activities you do during the week.
I’ve come to yoga once a week and am starting to notice the difference. My left hip isn’t hurting so much, my shoulders are opening up and I’m correcting how I sit throughout the day.
What you'll get:
- One live online yoga class per week
- An easy & convenient way to roll out your mat with a one-click link
- Practice with a community of like-minded people
- Access to the Online Yoga Club Google Drive folder full of resources & bonuses
$94 AUD every month - incl GST
Yoga with Danica Lani
If you have a heart condition, dizziness, high blood pressure or a detached retina (or any health condition you are unsure of), please check with your doctor prior to beginning any new physical activity. If there is ever any strong discomfort or sharp pain, please stop. Do not force your body or your practice. Be careful not to hold your breath during postures. Please inform me if you are pregnant so I can provide the appropriate modifications to the postures. Please consult your doctor or health professional if you have any concerns about your health. It is important to keep me informed of your progress and any new injuries, pregnancies or concerns that may have arisen before the start of each session.
Q: What online platform are we using and what do I need to know?
A: We are using zoom video conferencing. You will need a device that has an inbuilt camera and a microphone. You will have previously received a link to join the session. You will be placed in a waiting room until the class begins. Once you are admitted, you will need to connect your audio. Click on use computer audio. You will be unmuted and can announce yourself and wave hello. Once the yoga session begins, I will mute everyone to reduce background noise and audio feedback. You can still unmute yourself temporarily by holding down the space bar if you need to speak or would like to ask a question.
Q: What’s the difference between a live-streamed class and a pre-recorded class?
A: In a live-streamed class, we do the yoga practice in real-time. You can come off mute at any time and ask me questions. At the end of the class, you can also ask questions or share what you discovered in your yoga practice that day. A pre-recorded class is for you to use in your own time for your own home practice. You can follow along with the practice. If you have questions, feel free to contact me ([email protected]) or bring your question to your next live-streamed class.
Q: How should I set up my physical space?
A: Have a look around the room you plan to practice yoga in. There could be hazards in the physical space. Given you will be practicing in your home, you need to ensure there is nothing you could bump into or knock or whack your elbow on, for example. You don't need loads of space, just enough for a yoga mat and to be able to move your outstretched hands around in a full circle.
Practicing yoga outside can be lovely, however, you may find it more challenging on the ground (it's not impossible). I recommend you take your yoga mat out on the grass, making sure the ground is free from sharp sticks or stones. Other hazards outside to be aware of and protect yourself from including insect bites and getting sunburnt.
Q: What do I need to bring?
A: If you have a yoga mat already, you are welcome to use it. I recommend you use a yoga mat as it will help prevent you from slipping during certain poses. If you don’t have your own yoga mat, there are several places online where you can purchase one. You may find that the cheap and cheerful kind ($5-$10 from Kmart or $20-$50 Rebel Sport) will do temporarily but won’t last as long and you may feel like you’re slipping during your practice. They can still provide additional padding which is useful for when kneeling on the floor for example. Price can vary depending upon the thickness of the yoga mat which comes down to personal preference. In time, you may want to invest in a better quality (and more eco-friendly) mat which will typically last for a longer time. lululemon athletica mats are orderable online with free shipping and retail at $69-$79.
Q: What should I wear?
A: Please wear clothing you are comfortable in that you can move and stretch in. We practice yoga in bare feet.
Q: What can I eat beforehand?
A: It is best not to eat a heavy meal for 2 hours before a physical yoga practice. If you need to eat during this time, enjoy a light meal or a green smoothie.
Q: Why don’t we drink water during our yoga practice?
A: Yoga is designed to heat up the body, building tapas. Tapas is a fire-like internal heat that boosts your immune system and generates vitality in the body. When we drink water during our practice, it cools down the body and dissipates any tapas that has built up. It’s important to drink plenty of water after a yoga session to help flush out any toxins that have been released.
Q: Don’t you have to be flexible to do yoga?
A: Flexibility is not a prerequisite for yoga. Contrary to popular belief, yoga is not designed only for those bendy types of people but rather, increased flexibility is a result of a regular yoga practice. Practicing santosha (contentment) in this instance means accepting your body exactly the way it is and exactly the way it isn’t on any given day. Many other benefits then arise from the practice of yoga including peace of mind, increased strength, a healthier spine and a chance for your physiological systems to work at their optimum.
Q: What if I feel sore a day or two after class?
A: It is normal for you to experience soreness in the muscles due to Delayed Onset Muscle Soreness (D.O.M.S). When practicing new kinds of physical exercise, and particularly in your yoga practice, you will be awakening deep internal muscles and conditioning muscles that may not be used to being actively engaged. Having a hot shower or bath after your practice will assist as well as drinking plenty of water to flush out newly released toxins.
Q: Why might I feel light-headed during my practice?
A: When you begin your yoga practice, the level of oxygen in the body increases. This can cause symptoms ranging from light-headedness, slight dizziness or sometimes even a slight headache. This is normal. Find a comfortable resting pose such as child’s pose and relax until the symptoms subside.
Q: Why do I feel emotional after some yoga poses?
A: It is completely normal to experience a release of emotions either during or after your yoga practice. As you breathe and move through the postures, your brain can reset into a deeply focused, neutral state. You may notice the noise in your head gets quieter. As this space is created, it is natural for emotions that have been held in the body or that have been unaddressed to arise and be expressed. Breathe through it and notice that everything passes. All is well.
Q: What style of Yoga will we be practicing?
A: I am trained in the 8 limbs of yoga as passed down through the Ashtanga tradition and the physical practice of yoga, asana, is only one of those limbs. I offer two main styles of the physical practice of yoga. One is a Dynamic Hatha Yoga focusing on alignment and the other is a Restorative Yoga practice. The General Yoga classes switch from week to week from a more Dynamic Hatha practice to a more Restorative Yoga practice.
Q: What is the difference between a yoga class and a yoga workshop?
A: A yoga class is what I'm offering on Zoom. I run 30-minute or 50-minute yoga classes. Typically, a workshop is a longer, more intensive, deeper dive into a series of poses or yoga modalities.
Q: How many times a week should I practice Yoga?
A: At a minimum of 2 times a week, you will start to notice the difference in your physicality and your peace of mind. 2-3 times a week is a great starting place. You can increase your practice up to 6 times a week, being mindful to include a full rest day for muscle recovery. It is possible to do a 5-minute yoga practice daily and alter the trajectory of where you’re headed.
Q: But what if I’m a complete novice or beginner?
A: All my yoga classes cater to beginners, including a complete novice. In yoga, you start where you are and by showing up and moving your body through the poses as directed, over time, you develop strength, stamina, and flexibility. Once a week is for people who already have a physical exercise routine that fills up their week and yoga can be a complementary practice for them. If you are starting a yoga practice, you will receive the most benefit and start noticing results with a minimum of 2 classes a week.
Q: Is there any religious content in a yoga session?
Yoga/Meditation is not a religion. While it can be a spiritual experience for some people, it has no prescriptions in terms of religion and is multi-faith. In other words, anyone from any religion can practice meditation and receive the benefits of quietening the mind and observing the breath.
Q: What level of fitness do I need to have before I start a yoga practice & do I need to speak to my GP?
A: Physically fit doesn't mean you're an athlete. It means that you don't have any known, pre-existing conditions that would prevent you from taking on any new exercise routine. Please let me know of any injuries or conditions you manage. For example, some people have recurring lower back pain - or they know they have some issues in their lumbar spine. I watch out for these people and give them alternative moves where necessary. In other cases, some people have a degenerative condition that their doctor recommended they not take on a new exercise routine but continue with their existing specialised physiotherapy, for example. You would consult your GP if you have a pre-existing injury or condition that you had a question about regarding starting any new physical activity.
Q: What are the injury risks or hazards associated with doing yoga?
A: Like any new physical activity that you take on using physical exertion, there is the risk of injury. Yoga postures can be strenuous. You can work up a sweat. You are building strength and stamina, and you are moving your body in ways that it may not be used to. Most of our habitual ways of moving in these modern times are forward of the body - typing, texting, driving. Yoga poses are designed to move the spine in not just a forward direction, but the spine can also rotate, move in a lateral direction and backward. We do this safely.
How people can injure themselves during a yoga practice, or any physical practice that requires exertion:
- By pushing themselves. This is not encouraged.
- If they are not present when they are getting into or out of a pose. Yoga is about being present, using your breath and being mindful. I give cues on when to inhale and when to exhale as we move.
- If they don't use proper alignment. I give verbal cues on which part of the body should line up with another part of the body, so all the poses are safe to perform.
- If they feel a sharp pain in a pose and ignore that cue.
- If you are holding your breath. This can cause tension or 'gripping' in your muscles. In a yoga practice, every movement happens on an inhale or an exhale - unless instructed otherwise.
Hazards for yoga include more advanced poses where you go upside-down for example headstand or handstand. You may fall over when you attempt these poses. I highly recommend only attempting advanced yoga poses with the guidance of a trained Yoga Instructor.
As a Yoga Instructor, I'm a stickler for alignment (which creates a safe yoga practice) and studied anatomy both at university for Dance and during the 12 months of my yoga teacher training so my understanding of the body and how to do a safe yoga practice is prioritised over making people sweat. Some people don't like my classes because of that and they want to push themselves and sweat and I refer them on.
I've never had anyone injure themselves during my classes and I've been teaching since 2011.
Q: What’s the etiquette for leaving the class?
A: If you need to leave the class right on time, it’s completely acceptable to wave at the screen and click leave meeting. You are also welcome to stay on for another 5-10 minutes to ask me questions or share what you discovered in your yoga practice that day.
Congratulations on your choice to explore the ancient practices of Yoga and welcome!