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Yoga for Pain Management

disclaimer- This website is for informational purposes only. Remember to always contact your physician before beginning any exercise program. This website does not intent to diagnose, treat or replace any medical treatment.

How does yoga assist one experiencing back pain?
Of course, always check with your physician before trying any new workout routine. Many pain management doctors frequent our hot yoga classes for the amazing relief it gives them & their patients.

Here are some examples of how yoga may help-

Stretching and relaxation from yoga. Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints. For people with lower back pain, stretching is very important. For example, stretching the hamstring muscles (in the back of the thigh) helps expand the motion in the pelvis, decreasing stress across the lower back. In addition, stretching with yoga increases blood flow, allowing nutrients to flow in, toxins to flow out, and overall nourishment of the muscles and soft tissues in the lower back.

Breathing is considered very important during the yoga poses. While holding a position, the tendency is to hold the breath as well. Instead, the intention is to have a deep, free, and rhythmic breath through the nose on both the inhale and the exhale. The quality of the breath in many ways determines the quality of the yoga practice. This will emphasize a relaxed body and encourage strong circulation.

Posture, balance and body alignment through yoga. The yoga poses are meant to train the body to be healthy and supple. Consistent practice and application will result in improved posture, and an increased sense of balance, with head, shoulders and pelvis in proper alignment. Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally.Proper body alignment and good posture, which helps maintain the natural curvature of the spine, is an important part of reducing or avoiding lower back pain.

Awareness of the body through yoga increases with practice. In theory, specific positioning and repositioning not only limbers the body, but also trains people to understand the limitations of their body. An increased awareness acts as a preventative measure, in that the individual will know what types of motions should and should not be avoided.

Engaging in Hatha yoga affords the practitioner with a mental state of mind that is ready for meditation, which in turn reduces stress and enhances mood. These mental benefits play an important role in the overall healing benefits of yoga.

There are several theories as to why a mental state of mind may affect those suffering from back pain.

Many believe that suffering from back pain increases because of perception. Negative psychological and emotional factors may not necessarily change the physiology of the back, but may tend to magnify a problem that already exists. Thus, reducing the perception of the pain (such as through meditation) can reduce the overall feeling of back pain.

Others take the role of mental factors one step further. They believe that psychological and emotional factors are the primary influence in the sensation of pain and can physically alter the body. For various reasons, high stress and negative emotions may actually cause back pain. This will in turn create negative psychological and emotional feelings, perpetuating the cycle.

In theory, yoga helps people concentrate their energy on breathing and maintaining posture. The methodical breathing increases oxygen flow to the brain and sets a rhythm within the body and mind. This action coupled with the poses and sometimes meditation is said to dissipate stress and anxiety, therefore, relieving back pain caused by psychological and emotional factors.

Yoga for Weight loss


It is becoming more and more commonly known that yoga is good for your health.
With the added benfits of the aerobic & cardiovascular affects of Hot Yoga, and you have a weight loss phenomenon that has been quickly becoming widespread all over the world.

Since 2002 at Yoga Oasis Woodbury, we have seen some real miracles. We have assisted many students find what they need to help them reach their weight goals.

Believe it or not, some of our students have even reported losing 75, 85 & even 100 pounds with our hot yoga program! We have one student who has lost 135 pounds with us over the course of 1 year, and has kept it off with his newly found hot yoga lifestyle.

Through the practice of hot yoga, the cardiovascular system is challenged in a great new way.
Just being in a room heated over 100 degrees, the body tries very hard to maintain itself. This is called

Thermoregulation is the ability of an organism to keep its body temperature within certain boundaries, even when the surrounding temperature is very different. This process is one aspect of homeostasis, which is a dynamic state of stability between an animal’s internal environment and its external environment. If the body is unable to maintain a normal temperature and it increases significantly above normal, a condition known as hyperthermia occurs. The opposite condition, when body temperature decreases below normal levels, is known as hypothermia.

This means when the body is externally heated, like in our hot yoga room, the body is forced to find ways to cool itself down, raising the heart rate and sweating to cool down. This allows you to get a cardiovascular workout just standing still. Then in the class we do specific postures that help to further raise the heart rate, and then the body burns more calories. Some students wearing heart rate monitors have reported their heart rate raising up as much it does in their spinning classes, which can lead to burning 700-1000 calories in one hour. Hot yoga is a lot more fun then running of spinning, and it is a great way to get in shape when you are very overweight and running is not an option. Also, hot yoga can be nourishing to the body, healthy to the joints, and a very safe way to get a workout no matter what your fitness level is, or lack there of. I have had students over 300 pounds take my hot yoga classes and they have lost over 100 pounds, and kept it off.

What other workout can help people who are overweight? Nothing is as easy on the bodies structural system, the knees and the back of over weight people like Hot Yoga.

Yoga has been assisting people to meet their fitness goals, to feel great, and to gain more self confidence for thousands of years. Join us sometime soon to see and to experience the health benefits of how a yoga program can work for you.


YogaRama Kids Yoga

Kids yoga

Kids need yoga too! At Yoga Oasis, children are encouraged to explore and discover the mind and body in a fun-filled way. Kids gain wonderful benefit while learning to engage their body, mind & spirit in a peaceful, non competitive, non judging environment.

At Yoga Oasis, Kids Yoga is a fun, creative approach to yoga that can be very helpful for children whose bodies are still developing. The use of ancient yoga postures, which includes animated poses and basic stretching exercises. These have been known to promote strength, flexibility, coordination and body awareness. Breathing and visualization techniques teach kids how to focus, relax and develop self-control.

Kids will improve concentration and focus, stimulate their imagination and help to release energy in a fun, safe environment. Using interactive games and animated postures, kids learn about animals, nature and basic anatomy through playing yoga at Yoga Oasis.

The Yoga Oasis kids yoga program helps to promote inner-strength, confidence and self-esteem. Granting them a feeling of well-being and respect for others. Most importantly, love for one’s self, their body and mind.

Kids YogaRama! is a 45 minute class designed to teach children the basics of Yoga in a fun and interesting way. In addition the great health benefits, children also learn discipline and concentration in a playful manner. This is especially helpful for children with attention challenges. Yoga gives them a chance to express themselves and learn through movement. It is amazing how much children love doing Yoga!

The class is intended for children ages 5-12.

Call to reserve a space because this class fills up quickly!

The cost is:

$10 per session paid in advance.
If you bring 2 kids its $100, Three for $125 ask about group pricing
Drop in rate is $15 per class

Kids Yoga Parties also Available.
1 Hour group class of 10-20 Children. $150-200 per class.

Types of Yoga at Yoga Oasis

Types of yoga

At Yoga Oasis we offer several types of Yoga

Hot Yoga

Our Hot Yoga is a series of postures scientifically designed to give a comprehensive workout to the entire body. In each workout, muscles, ligaments and tendons are warmed and stretched in a specific sequence. New practitioners are often surprised at how fast their core strength is built and the amazing vibrant health that is rapidly achieved through a regular practice.
Internal organs and glands are gently massaged and the heated room ensures that participants will sweat helping them to flush toxins out of their system. In this intense cardiovascular workout, fresh, oxygenated blood is brought into to every part of the body cleansing and rejuvenating the entire system.

The result is a workout like none other. One that has been embraced by thousands of people ranging from sports enthusiasts to people suffering ailments to those who just want to stay fit. Proper weight, good muscle tone and vibrant health are some of the many rewards experienced by regular participants.

Hot Vinyasa & Ashtanga

Ashtanga, more commonly known as vinyasa yoga, both are an in-depth study of the union between body, mind, and spirit. This tends to be more appropriate for the more physically fit individual.

We teach Ashtanga Yoga in the Tradition of Sri K. Pattabhi Jois, with a bit of influence from our local blessed Guru, Sri Dharma Mittra.

Yoga is a philosophy of life which also has the potential to create a vibrantly healthy body and mind.
Ashtanga Yoga, practiced in its correct sequential order, gradually leads the practitioner to rediscover his or her fullest potential on all levels of human consciousness – physical, psychological, and spiritual. Through this practice of correct breathing ( ujjayi Pranayama), postures (asanas), and gazing point (dristi), we gain control of the senses and a deep awareness of ourselves. By maintaining this discipline with regularity and devotion, one acquires steadiness of body and mind.

“Ashtanga” literally means eight limbs. They are described by Patanjali as Yama (abstinences), Niyama (observances), Asana (postures), Pranayama (breath control, Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (absorption).
These branches support each other. Asana practice must be established for proper practice of Pranayama and is a key to the development of the yamas and niyamas. Once these four externally oriented limbs are firmly rooted, the last four internally oriented limbs will spontaneously evolve over time.

“Vinyasa” means breath syncronized movement. The breath is the heart of this discipline, and links asana to asana in a precise order. By synchronizing movement with breathing and practicing Mulabandha and Uddiyabandha (internal locks), an intense internal heat is produced. This heat purifies muscles and organs, expelling unwanted toxins as well as releasing beneficial hormones and minerals, which can nourish the body when the sweat is massaged back into the skin. The breath regulates the vinyasa and ensures efficient circulation of blood. The result is a light, strong body. There are three groups of sequencing in the Ashtanga system. The primary series (yoga chikitsa) detoxifies and aligns the body. The intermediate system (nadi sodhana) purifies the nervous system by opening and clearing the energy channels. The advanced series A.B.C.D. (stirtha gah sampata) integrate the strength and grace of the practice, requiring higher levels of flexibility and humility.

Each level is to be fully developed before proceding to the next, and the sequential order of asanas is to meticulously followed. Each pose is a preparation for the next, developing the strength and balance required to move further.

HotCore Yoga-

This is an all level Hot Yoga System combining the best parts of Hot Yoga & Hot Vinyasa. This class will have more focus on the core muscle groups utilizing poses like planks, pushups, and abdominal strengthening poses. HotCore yoga is an hour or an hour & 15 minute class with a warm up, a build up, and a cool down. We use traditional yoga poses from the Ashtanga Yoga system and modify it for all levels and all body types. The room will be heated to 105-110 degrees.

Thai Yoga & Thai Yoga Massage

Thai yoga is a type of yoga where someone stretches you into the yoga positions. It can be related to a massage, although the clothing is on, no oils are used, and skin contact is not required. The practitioner utilizes hands, feet, elbows, forearms and various tools to create deep stretching and working along meridian lines. The system is closely related to acupuncture in how you work with the energy systems in the body. For instance, you can massage points in ones feet to access the stomach.
Mary Grace & James Onnikian both travelled to Thailand and became certified in Thai Massage at Wat Po, the Worlds Oldest Thai Massage school.

Acro & partner yoga

Acro yoga and partner yoga are types of yoga in which you use a partner for the strengthening, stretching, and balancing. Yoga Oasis offers classes & workshops in these forms of partner yoga.

About Yoga Oasis

OPEN SINCE 2002, Yoga Oasis has trained thousands of students and has
certified hundreds of teachers in Hot Yoga.
With over 16 Successful Hot Yoga studios worldwide from our trainings

Our Staff is highly trained in not only the practice of yoga, but also in how to conduct a very safe class with care for students with special needs. We have trained in emergency safety techniques and know how to assist students who are new to not only yoga, but who are new to any exercise system.
We are confident that we uphold the utmost concerns about safety and the well being of the entire class.

Come see why we are the Best Hot Yoga Studio on Long Island
Yoga Oasis is a healing Oasis for all beings. We invite you to join us as we offer an environment to facilitate the purification of the body and mind to allow the Divine Spirit to flow freely through to inspire Divine Personal Empowerment.

Yoga Oasis strives to build a bridge between the heavens and the earth. Unifying Mind, Body & Spirit to facilitate perfect health. Yoga Oasis believes it is our God Given right to be healthy, and we are here to assist others along this journey towards wholeness.

Yoga Oasis is an affiliate school with the University of Health & Spiritual Sciences.

Yoga Oasis & Maui Hot Yoga are both Nationally approved & Registered Yoga Alliance schools with certified & registered yoga teachers with at least 200 hours of standardized yoga training from various yoga schools all over the world.

Our mission is the creation of a spiritually-based global educational community focused on wellness and wholeness guided by faith, reason and conscience. We aspire to share the wisdom of yoga from the yogi’s of the past and from the present. We believe that the teachings of yoga are spiritually based and this is the spirit of life and love that shines from the Divine. We believe, in the spirit of yoga, that we are all one consciousness, and we are all connected in this state of God Mind.

We are here to share the wisdom of Divine Love and allow our space to create this sacredness for health and healing.

Our mission acknowledges and incorporates the worth and dignity of every person living on our planet – from the poorest to the most affluent – and validates the responsibility we have to honor and respect the rights, welfare and choices of others.

We embrace the celebration of the diversity of the human spirit and thus promote, through the spiritual guidance of our teacher guides and masters, research and validation of the experience which has been, and continues to be made, available to us through sacred texts, scriptures, science, music, arts, and words of spiritual sages who have brought the wisdom to humanity. This is our mutual journey.

Our path to enlightenment, Yoga Oasis is here to allow all beings to become enlightened in this lifetime. May we all become Jiva Mutkas and help to heal this great planet we live on.

Yoga Oasis was founded in 2002 by Reverend Mary Grace and her Mother Marge Smith.
Click here to see Mary Graces Bio