Namaste dear readers! From now on, you can officially refer to me as a yogi! Or a yogini, for those who mind the gender.

Well, I recently practiced (read tried) a full straight gruelling 30-minute yoga session, with yoga instructor and co-founder of Live Well Rwanda, Alexis Muganwa Havugimana.

ALSO READ: Yoga instructor on how it changed her life

Upon meeting this yoga guru, who’s been at it for a decade, he tried to give me a glimpse of the whole concept in the mere one hour I spent with him.

I could have given up in the first five minutes, but I’m not a quitter. Also, he kind of gave me the cheat code because I will tell you — from personal experience now — this yoga thing is far more than a mere damsel dance or a simple set of stretches and poses.

ALSO READ: Benefits of yoga

Yoga, which is derived from the Sanskrit word "Yuji,” meaning yoke or union, is an ancient practice that brings together mind and body. It incorporates low-impact physical activity, postures, breathing techniques, relaxation, and meditation.

On the occasion of the International Day of Yoga, which is annually observed on June 21, Muganwa walked me through the dos and don’ts of yoga, as well as the myths surrounding it and its benefits, among other things.

ALSO READ: What you should know about yoga

How it is done...

Yoga has eight parts including yama (external discipline), niyama (internal discipline), asana (postures), pranayama (breath control), pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation) and samadhi (integration).

In a yoga class, a student can practice principles for how we treat others, how we treat ourselves, breathing techniques, physical postures, focus, and continuous meditation - the ultimate objective of yoga - oneness with the object of meditation, freedom, and union with the universe.

ALSO READ: Why you should try yoga

Dos and don’ts

When I went looking for the appropriate outfit for a yoga session, I generally found short, long, flowy, or high-waist options. Umuganwa insists on ‘simply comfy’ clothing.

I also realised that you need a mat, a water bottle, and a towel to clean yourself when you sweat.

ALSO READ: How yoga can ease endometriosis

According to Umuganwa, there is no such thing as a perfect time to practice yoga. "Yoga in the morning can give you more energy and clarity, whereas yoga in the evening can ease tension and serve as a bedtime ritual to help you prepare for sleep,” he said.

Also, yoga may be practiced from anywhere as long as one is at ease. Advised is a well ventilated room.

However, yoga should not be performed in a state of exhaustion, illness, in a hurry, or right after eating. It is advised to wait two to three hours after a large meal.

ALSO READ: Yoga therapy for palliative patients

Yoga is not a religious practice

Muganwa emphasises that, contrary to popular belief, yoga is not a religion. "A prevalent misconception is that yoga is a religion or a part of one, notably Hinduism. But this is not the case. Anyone can practice it,” he explained.

Other myths about yoga include "yoga is expensive’, "You need to be skinny, flexible, or fit to practice yoga”, "it’s a lazy workout”, "Yoga is for women”, and so on.

"It all comes down to what’s right for you,” Muganwa said, adding that the most effective type of yoga practice is one that is adapted to individual needs.

Enhances quality of life

Yoga is said to provide numerous benefits for both mental and physical health. For example, the ability to reduce stress and induce relaxation.

When I went for the interview with the yoga instructor, I was worried about everything else I still had to do that day. And, up until the meditation, throughout the exercise, I was getting worked up about the fact that my body wasn’t as flexible as I thought it was.

Three minutes into the meditation, I noticed myself letting go and following the coach’s voice as it led my mind. That is, there was no nervousness, no concern about my posture or the photographer, who was busy taking pictures from all angles. Even so, it wasn’t about his calming voice.

It was amazing to examine my feelings and thoughts from a distance, almost as an outsider. They appeared to be visuals flashing in front of me that I couldn’t reach, but yet I was still able to process them better. Perhaps, it must be all about ‘getting a sense of peace’.

Other benefits include improved heart health and reduction of various risk factors for heart disease, lowering of depressive symptoms, decrease of some types of chronic pain, and reduced migraine frequency, among other things.

This year’s International Yoga Day theme is ‘Vaudhav kutumbakam’, which translates as ‘Earth is my home’. And, while I may or may not keep up with the yogi in me, the thought of relieving my mental and emotional tensions by claiming the entire globe as my own is surely appealing.