WATCH: The Yoga Shala Instructional Video

The Yoga Shala, who have studios in both Galway and Dublin, aim to bring you strong, safe and effective yoga; ideal for increasing strength but also improving athleticism and focus.
Co-founder Dave Cunningham has recorded a ten minute yoga practice exclusively for Hot Press in order to give our readers an introduction to yoga.
Drawing on his experience teaching yoga to the Connacht Rugby players and the Galway Hurlers, Dave has tailored this video towards those of us that go to the gym and love exercise but are a bit too lax when it comes to stretching. Check out Dave’s video below, but first have a read through his guidelines on how to practice yoga safely. Happy stretching!

1. Stay relaxed, especially in your face.
2. Move slowly and smoothly from one pose to the next.
3. Don’t over-tense your muscles.
4. Don’t over-stretch.
5. Don’t over-breathe (the best breath is your own natural breath).
6. Build up energy, do not deplete it. You should leave feeling better than when you started.
7. Avoid physical pain, the slowest way to make change is to force it.
8. Bend your knees for forward bends. Spinal forward bends are much safer for the back if you bend your knees (especially if your hamstrings are tight).
9. Keep the lower back long as often as possible but always in side-bends and twists.
10. It is always safer to move slowly and sensitively. A good general rule is - bend less, tense less and breathe less.

For more information on the Yoga Shala studios see theyogashala.net or twitter.com/yogagalway