Yoga
Yoga is a tradition estimated to be over 5000 years old, originating in India. It is a comprehensive system of practices and philosophy which helps us navigate through life. Yoga is a transformative practice that fosters connection with our body mind and spirit to find a sense of grounding, peace and relaxation.
Yoga has several key concepts as part of the practice:
Asana - the postures. Through asana we move the body which brings benefits on both a physiological and energetic level.
Pranayama (breathwork) - regulation of the breath. We can use the breath as an anchor and training the breath has benefits for the respiratory system. It can also help regulate the nervous system and calm the mind in preparation for meditation.
Meditation - practiced through mindfulness and focus to bring clarity to the mind.
Philosophy - The Yoga Sutras of Patanjali detail the system and philosophy of yoga. There are many everyday practices that can be embedded into life to help us navigate our life journey.
In conjunction with the traditional wisdom, contemporary science has taken an interest in the practices of yoga. Several studies show that yoga can have a positive effect on mental health, anxiety, depression and PTSD (Bentley et al., 2023; Zoogman et al., 2019). It increases awareness of self and has been shown to assist with body composition because it increases awareness of food choices and satiety (Bernstein et al. 2014). Yoga also develops tone in the vagus nerve, which is the largest nerve in the human body and connects our organs to the brain. Through increased vagal tone, yoga has been shown to regulate the autonomic nervous system and heart rate variability (Tyagi & Cohen, 2016). Increased vagal tone is associated with reduced risk of major lifestyle diseases including cardiovascular disease and diabetes (Brock et al., 2017; Thayer & Lane, 2007).
I.2 Yogas citta-vrtti-nirodhah
Yoga is the stilling of the changing states of the mind
The Yoga Sutras of Patanjali
Classes
Community classes are currently held at Hove, SA. Based on traditional hatha yoga, this is a breath led practice, integrating the breath with each posture to create steadiness within. The focus is on connecting the mind, body and breath and incorporates breathwork (pranayama), physical postures (asana), relaxation and concepts of yoga philosophy.
Classes offer a range of options and modifications and are suitable for all levels. If you can breathe, you can do yoga!
Drop in classes $15 / $12 concession
10 class pass $120 / 100 concession
I also teach yoga at Fitness Factory Gym - Mount Barker, Wellington Rd, Mount Barker, drop in classes available through the gym or included in gym membership.
Private 1:1 Yoga
If your preference is for 1:1 instruction this is for you. The session will be tailored to your specific goals; ideal for developing your practice on a deeper level. Great for improving alignment and technique or if you have specific goals in mind.
Private sessions available at a range of locations with online and home options available.
1 hour private session $100
Additional travel expenses may apply (outside 10km)
Yoga Therapy
Yoga Therapy is a truly individualised approach to your yoga practice. Yoga therapy is a 3 session package initially, to ensure there is time to understand and provide for your unique needs. A mind, body and spirit approach to holistic health.
Yoga therapy may help support a range of health conditions including: physical injury and rehabilitation, musculoskeletal conditions (e.g scoliosis), respiratory conditions, stress management, mental health conditions (anxiety, depression, PTSD), reproductive health, lifestyle health conditions and weight management.
Yoga therapy can also be useful as a complementary therapy during cancer treatment, alongside primary care. It can provide gentle movement and may help with managing stress, anxiety and acceptance.
Yoga therapy is offered at a range of locations with online and home visits available.
Yoga Therapy 3 session initial package $420
Yoga Therapy Single session $150
Additional travel expenses may apply (outside 10km)
“Yoga is the journey of the self, through the self, to the self.”
“Teach what is inside you. Not as it applies to you but as it applies to the other. ”
“I have had the pleasure of attending classes with Kersten for over a year. Kersten is an incredible yoga teacher, allowing and encouraging students to practice at their level. She creates a warm welcoming atmosphere, and her guidance has significantly deepened my practice. Every class leaves me feeling balanced, refreshed, and more centred. I highly recommend Kersten’s classes for anyone looking to enhance their yoga journey.”
“Working with Kersten has been a pleasure. She is an excellent yoga teacher who has helped me immensely through yoga therapy sessions. Kersten has provided me with a personalized program tailored to my needs. She has been able to correct my postures and guide me thoroughly through the program via video call. As a beginner, I found the program challenging yet manageable, pushing me out of my comfort zone on certain poses. The program has provided significant benefits, relieving the stress and tension in my shoulders and hamstrings. I would highly recommend working with Kersten. She is a true yogi and one of the best teachers I have encountered.”
References
Bentley, T. G. K., D'Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing practices for stress and anxiety reduction: Conceptual framework of implementation guidelines based on a systematic review of the published literature. Brain Sciences, 13(12), 1612. https://doi.org/10.3390/brainsci13121612
Bernstein, A. M., Bar, J., Ehrman, J. P., Golubic, M., & Roizen, M. F. (2014). Yoga in the management of overweight and obesity. American Journal of Lifestyle Medicine, 8(1), 33-41. doi:10.1177/1559827613492097
Brock, C., Jessen, N., Brock, B., Jakobsen, P. E., Hansen, T. K., Rantanen, J. M., Riahi, S., Dimitrova, Y. K., Dons-Jensen, A., Aziz, Q., Drewes, A. M., & Farmer, A. D. (2017). Cardiac vagal tone, a non‐invasive measure of parasympathetic tone, is a clinically relevant tool in type 1 diabetes mellitus. Diabetic Medicine, 34(10), 1428-1434.
Thayer, J. F., & Lane, R. D. (2007). The role of vagal function in the risk for cardiovascular disease and mortality. Biological Psychology, 74(2), 224-242. https://doi.org/10.1016/j.biopsycho.2005.11.013.
Tyagi, A., & Cohen, M. (2016). Yoga and heart rate variability: A comprehensive review of the literature. International Journal of Yoga, 9(2), 97-113, | https://doi.org/10.4103/0973-6131.183712
Zoogman, S., Goldberg, S. B., Vousoura, E., Diamond, M. C., & Miller, L. (2019). Effect of yoga based interventions for anxiety symptoms: A meta-analysis of randomized controlled trials. Spirituality in Clinical Practice, 6(4), 256–278. https://doi.org/10.1037/scp0000202