As a practice that fosters peace of mind, yoga incorporates mindfulness and meditation to enhance physical and mental health through its exercises. On International Day of Yoga today, yoga instructor Lim Sze Sze discusses the benefits and advantages of yoga.
Exploring the essence of yoga: Mindfulness, health, and wellbeing
Peace of mind — yoga is an ancient practice originating in India, encompassing physical, mental, and spiritual dimensions. The word “yoga”, derived from Sanskrit, translates to “join” or “unite”, symbolising the union between body and consciousness.
Recognised internationally by the United Nations (UN), this year marks the 10th International Day of Yoga, themed “Yoga for Self and Society”. The day aims to globally raise awareness about the manifold benefits of yoga practice.
According to the UN, yoga is a transformative practice that embodies the harmony of mind and body, the balance between thought and action, and the unity of restraint and fulfilment. It integrates the body, mind, spirit, and soul, offering a holistic approach to health and wellbeing that brings peace to our hectic lives. We celebrate its power to transform on this special day.
A life transformation
Discovering yoga during her university days in 2000, Lim Sze Sze recalls starting out of curiosity. However, the 42-year-old did not practice consistently initially.
It was not until she graduated four years later that Lim signed up for yoga classes. With more time on her hands, she immersed herself in the practice and has continued ever since. Driven by her passion for yoga, she founded a small boutique studio — Sze Yoga Studio located at Jalan Keretapi, Kuching in 2009.
There, she offers various classes, ranging from dynamic vinyasa yoga to the slower yin yoga.
“I also practice meditation and pranayama (breath control).”
As a mother of two, Lim is a certified prenatal yoga teacher and a registered yoga teacher with the US Yoga Alliance.
“When I founded Sze Yoga Studio 15 years ago, I believed that there is a yoga type for everyone. We offer gentle yoga for beginners, yin yoga for relaxation and breathing, vinyasa yoga for those who enjoy dynamic movements, yoga wheel and stick yoga for body adjustment, aerial yoga for those seeking challenges, and prenatal yoga,” she said.
Expanding on yoga’s benefits, Lim emphasised its role in fostering connection and awareness between the body, breath, and mind.
“Scientifically proven to enhance physical and mental wellbeing, yoga extends beyond physical postures, breathing exercises and meditation.”
According to Lim, yoga influences how individuals lead their lives, including dietary choices and responses to daily challenges.
When asked about the motivations behind practicing yoga, the instructor noted diverse reasons. Some seek to improve physical health, while others aim to enhance sleep quality. Many practice to achieve peace and calmness, and some prioritise mental health improvement.
Stress management, relaxation
According to Lim, yoga aids in achieving a healthy mindset through its breathing practices, which activate the parasympathetic nervous system, known as the “rest and digest” system.
“This practice induces a calm and relaxed state in both the mind and body, thereby reducing stress levels and anxiety. Engaging in yoga promotes relaxation, further aiding in stress reduction.”
In the practice of yoga, mindfulness and meditation play integral roles. Lim explains that during yoga sessions, practitioners must remain mindful, focusing on the present movements, bodily sensations, breathing, and mental activities to ensure inward awareness.
This approach allows individuals to sense and experience yoga postures with acceptance and without judgment toward their bodies.
“During meditation in yoga, we sit down and fully concentrate on our breath or bodily sensations, observing the mind without becoming entangled in its thoughts. I always encourage my students to quiet their minds during meditation practice, fostering a sense of calmness, clarity, relaxation, and focused attention.”
The challenges
While yoga poses may appear easy, practicing them goes beyond mere appearance. Beginners often experience stress during physical activity, but Lim advises never giving up.
She reveals that one common challenge for students is forgetting to breathe while attempting to mimic others’ yoga postures.
“We tend to compare ourselves to others in the class, which can make us feel inadequate, awkward, or strange. However, such feelings are normal initially. I encourage my students to focus inward, concentrating solely on their own progress, and to refrain from comparisons. Each individual is unique and different.”
In addition, students may struggle with certain yoga poses that may not be suitable for them. Due to the varied dynamics and focuses of different yoga types, Lim said that many individuals may prematurely give up, feeling that yoga isn’t compatible with their abilities. Nevertheless, she encourages those interested in yoga to persist and discover which type best aligns with their passion.
Lim also emphasises the importance of consistency for seeing improvements.
“I recommend practicing yoga at least three times a week for those seeking noticeable progress. It typically takes six months to a year of dedication to experience significant changes in life, including eating habits, emotional responses, and physical health.”
Common misconceptions
Addressing common misconceptions about yoga, Lim explained that many mistakenly associate it with religious activities. She clarified that yoga is not religious but rather a practice that reconnects the body, breath, and mind, promoting physical and mental health.
Another misconception is that flexibility is necessary to practice yoga. However, Lim emphasised that yoga is accessible to everyone, regardless of their current level of flexibility.
“Yoga is a practice that enhances flexibility, strength, and balance. There is no requirement for prior flexibility to start practicing yoga.”
Those interested in learning more about Lim and her yoga studio can visit her Facebook page at Sze Yoga Studio or Instagram at @sze.yoga.
The Benefits of Yoga
By Lim Sze Sze
For physical health:
- Improve overall body flexibility, coordination, strength and balance
- Better body posture
- Promotes better sleep
- Better breathing
- Improve circulation and digestion
For mental health:
- Reduce stress
- Fight anxiety
- Promote relaxation to experience calm and peace
- Increase self-acceptance
