Every Sunday, when it doesn't rain, yogis gather at Lake Eola under the big oak tree.

Instructor Frank De Le Cruz, in a voice low and soothing, guides 160 men and women practicing yoga on a grassy lawn at Lake Eola Park.

"Keep breathing, keep lifting. Let the knees float to the left. Take a few moments to honor your body. Maybe sip in a little air and sigh it out. Relax the arms, relax the forearms, relax the hands. Take some time to absorb the moment."

The Sunday morning outdoor yoga class has grown to as many as 218 participants since October. The crowd is as eclectic as the yoga mats are colorful: white, black, Hispanic, Asian, young and middle-aged, mothers with children, a father and daughter, nimble longtime devotees and first-time walk-ins.

Sunday was the first time for Tony Mix, dressed in blue jeans, who saw the group yoga exercise while at the Lake Eola farmers market a week ago and decided to give it a try.

"It's the community feel to it. You are enjoying the outdoors. And the other thing is it's free," said Mix, 34.

Nearby was Nicole Irvine, a 29-year-old yoga instructor who likes the idea of the open-air, open-to-all exercise class.

"It's accessible to everyone," Irvine said. "There should not be anyone who feels uncomfortable."

And that's pretty much the idea behind Yoga In Lake Eola Park, said organizers Ryan Lynch and Amanda Reh: return yoga to the outdoors where it belongs and open it to everyone. Too often, yoga classes can be expensive and restricted to indoor studios, they said.

"Yoga was meant to be done outside," said Lynch, 33, who started practicing yoga in 2007 as an antidote to stress, depression, addiction and weight gain. "The spirit of it is anyone who comes can join up."

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Free Lake Eola yoga class draws an eclectic crowd

Whether it is in doing the poses statically or dynamically, you have to challenge yourself.

Initially, for a few weeks, you may maintain a soft practice.

But over weeks, the practice must increasingly become challenging.

This does not mean doing many poses in one session.

Rather, whatever you do, it must be done to the point where the muscles involved are completely challenged.

An example of this: On the first few days, you may do the cat stretch five times or so.

After that, you should increase the set to about 30 each time.

The same goes for whether it is a simple or a tough pose. Or whether it is done dynamically or statically.

Either way, it must be held longer or done more times.

This is the only way for the weight loss to be sustained.

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Want to lose weight? Try yoga!

Even in this day and age when people generally are more aware of their body and how exercise benefits it, many are still conservative when it comes to exercising when you have your period. This is also true when it comes to yoga. Some say that it isnt good to practice yoga when you have your period because it may affect the flow. My opinion is that you have to listen to your own body.

Over the years Ive been teaching, Ive had students who swear that yoga has eased their dysmenorrhea or cramps, irregular periods, backaches, and even the anxiety and tension associated with PMS. Ive also had students who chose to forego sessions when their first or second day was particularly strong. It really depends on the person and the kind of period she has but the bottom line is that yoga can help if youre willing to let it. Today were discussing asanas that may offer relief by helping the body to relax and others that can ease the strain.

Head to Knee Pose

1. Sit in a Figure-4 pose. Bend the knee to the side and place the sole of the foot. Stretch the trunk up, but keep the spine neutral, not arched. Open the chest and rotate the shoulders back and down.

2. Lean forward, maintaining the angle of the spine and head on the way down. Support your head against a bolster or pillow placed over your extended leg. Stay for one to two minutes, then repeat on the other side.

If you feel any pain in your lower back, adjust your position higher up by adding thicker pillows or by leaning against a chair positioned directly in front of you and over your leg.

More here:
Yoga and your period

Every Sunday, when it doesn't rain, yogis gather at Lake Eola under the big oak tree.

Instructor Frank De Le Cruz, in a voice low and soothing, guides 160 men and women practicing yoga on a grassy lawn at Lake Eola Park.

"Keep breathing, keep lifting. Let the knees float to the left. Take a few moments to honor your body. Maybe sip in a little air and sigh it out. Relax the arms, relax the forearms, relax the hands. Take some time to absorb the moment."

The Sunday morning outdoor yoga class has grown to as many as 218 participants since October. The crowd is as eclectic as the yoga mats are colorful: white, black, Hispanic, Asian, young and middle-aged, mothers with children, a father and daughter, nimble longtime devotees and first-time walk-ins.

Sunday was the first time for Tony Mix, dressed in blue jeans, who saw the group yoga exercise while at the Lake Eola farmers market a week ago and decided to give it a try.

"It's the community feel to it. You are enjoying the outdoors. And the other thing is it's free," said Mix, 34.

Nearby was Nicole Irvine, a 29-year-old yoga instructor who likes the idea of the open-air, open-to-all exercise class.

"It's accessible to everyone," Irvine said. "There should not be anyone who feels uncomfortable."

And that's pretty much the idea behind Yoga In Lake Eola Park, said organizers Ryan Lynch and Amanda Reh: return yoga to the outdoors where it belongs and open it to everyone. Too often, yoga classes can be expensive and restricted to indoor studios, they said.

"Yoga was meant to be done outside," said Lynch, 33, who started practicing yoga in 2007 as an antidote to stress, depression, addiction and weight gain. "The spirit of it is anyone who comes can join up."

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ON ANY GIVEN SUNDAY Free Lake Eola yoga class draws eclectic crowd | Video

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