Whether you have never tried yoga before, or you have been practicing daily for 10 years, we welcome every student interested in learning the ancient art of yoga. Yoga is beneficial for everyone, so jump right in! To make it easy, we've outlined a few things that you need to know to start doing yoga with Yoga Synergy.
Steps to building your practice
Step 1: Two weeks of unlimited yoga for $25
Available if you are a brand-new student to Yoga Synergy or returning after a year’s break or more (available once per person). Come try a class and kick start your yoga practice!
Step 2: 4 Week Beginner Course
Get a thorough understanding of the basics of yoga in our 4 week Beginner course on Saturdays Surry Hills at the start of each sequence. It's a super deal - $99 for 4 beginner classes, plus 4 weeks unlimited classes, plus a DVD of the sequence you are doing. If you are on another pass we will put it on hold or credit it so that you don't lose anything. More details...
Step 3: 4 Week Unlimited Yoga Pass or 10 Class Pass (valid 16 weeks)
This is a great way to explore our classes a little more, and really get to understand how the Yoga Synergy system works. New students receive a 22% discount, see prices for details.
Step 4: 6 Month Unlimited Yoga Pass - Mimimum 6 month contract (terms and conditions apply)
Make a commitment to yourself and experience all the benefits of a regular yoga practice. New students get a 2 weeks free, see prices for details.
If you have any further questions check out the FAQs or call us on (02) 9389 7399 or send an email. If you would like to receive our email newsletter listing upcoming events and special offers - sign up now!
If you have any injuries or pre-existing medical issues (e.g. epilepsy, hypertension, low blood pressure, heart conditions, diabetes, etc.) please ensure that you let the teacher know before the beginning of each class.
FAQs - New Students
If you are completely new to yoga or trying Yoga Synergy for the first time, we recommend you come to a Level 1 or 1 Hour class. These classes follow a 9-week progressive program designed to introduce you to the practice of Hatha Yoga in the Yoga Synergy style. Emphasis is on relaxation, correct breathing and flow, while aligning the body for health and fitness. Regular yoga practice will increase your strength, flexibility, and confidence and zap stress! These classes are a fun and safe way to begin the practice of Synergy style yoga. See Bondi Timetable , Newtown Timetable and Surry Hills Timetable for class times.
Most of our classes run for 90 minutes, with certain exceptions and these are clearly marked on the timetable as 1 Hour classes. Please arrive 10-15 minutes before class time to enable classes to start on time.
Whatever you can manage in your busy schedule is a good start! If that means once a week, then that’s fantastic. We usually advise you to pick classes that are easy for you to get to and fit in your schedule, don’t create stress to get to yoga! If you want to see real change then, like anything, you need to do more. We recommend a minimum of 2-3 times per week. Its best to try and pick a routine that you can maintain over the long term.
Class numbers vary from class to class and also depend on the time of day – the more popular times are of course before and after work. We do have a limit in each room and if you are after a smaller class please call the office (9389 7399) as we can advise which classes tend to be smaller.
If a class is busy then this is a good thing, as it means lots of other people think that the practice is worthwhile and want to be there too. If you have never experienced a big class, the energy of the group is quite amazing and inspiring. It’s a great opportunity to go more inwards with your own practice and have a meditative flowing class – it’s also a really great lesson in Pratyahara (withdrawal of the outside senses) the 5th of the eight limb path as described by Patanjali. To practice effectively the only amount of space you really need is that of your mat. Part of your yoga journey is to have compassion for yourself and others, be mindful always.
If you’re attending the Bondi Junction Yoga Synergy school, please check on the timetable as to which room your class is in.
- For Room 1: Enter from 115 Bronte Road
- For Room 2: Enter from 7 Donald Place (back entrance, cnr Birrell St & Donald place, lane at the rear of the building).
For maps and directions, see locations.
Depending on what kind of injury and how acute/chronic, it is usually ok to do yoga -
- Can you get up and down off the floor?
- Can you sit comfortably on the floor?
- Can you lie on your tummy or back without pain?
- Can you weight bear on your arms (knees on the floor is fine)?
- Can you squat?
- Can you touch the floor from standing (with your knees bent is fine)?
- Can you walk up the stairs to get to the yoga studio?
If you answered yes to these questions, you should be fine to attend any of our Level 1 or 1 Hour classes, however please discuss your condition with the teacher when you arrive, PRIOR to the commencement of class. If you are unsure and would like to discuss further, please call the office on 9389 7399. We also offer private consultations for those who are not ready to attend a group class – contact the office for details.
Of course you can! Yoga is for everyone. We have lots of modifications to make it easier for you when you start and one of the great benefits of practicing yoga is that you will gradually become more flexible. Yoga is not just about being flexible, there’s a lot more to it than that. Physically its actually a combination of strength, flexibility and cardiovascular fitness. Mentally and emotionally it’s about being focussed and “in the present moment”. Some of the greatest yogis are those that can't do every fancy pose!
You might! There is “good sore” and “bad sore” – if you feel sore in the following couple of days after a class this is most likely “good sore” and you know you’ve done some work towards improving your strength and flexibility, moving your body back into the full range of movement it is capable of.
It may seem impossible to imagine that coming back for more will help, but it is THE BEST way to relieve this kind of soreness. We usually recommend that if you can come back the very next day you will have much less muscle soreness than if you wait a few days.
If you feel sore immediately after a class, this is more likely to be “bad sore” and this could indicate that you have overdone it – you must talk to your teacher immediately after the class so that they can advise what to do. The way the Yoga Synergy style is constructed, if you are a beginner you really need to take the simpler versions of the postures and listen to the advice of the teacher so that you don’t injure yourself. We have designed the style so that there is a very low risk of injury – and if this does happen it is usually the result of an overzealous yoga practitioner who is not listening either to their own body or the teacher. Please also always advise your teacher of any existing injuries that you have when you come to class, so that they can advise you how to work with the injury and not exacerbate it through practicing yoga.
We really encourage ALL students to stay for the entire duration of the class to experience the full effects of your yoga practice, as Savasana (relaxation time at the end) is as important as the sequence of poses themselves. However, if there is something imperative that you must leave a few minutes early for, then please let the teacher know at the start of your class (when logging in) and they will advise you of a good time to leave which will be least disruptive to the class and also safe time to end your practice.
Yes. It is really important we have a record of your attendance history (and it’s a great way for you to see how often you’re coming to class!) If you arrive a few minutes after the class has already started, please enter quietly and log in with the teacher, as soon as the class finishes.
It is absolutely fine to come to class at any time during your menstrual cycle. However, we encourage you to take a more gentle approach, especially during the first 3 days. You should avoid all strong tummy work and inversions – if you have any concerns, please discuss with a teacher in class.
You are most welcome to attend any Level 1 or 1 Hour class, as all Yoga Synergy teachers are fully trained to teach pregnant women. Every pose can be modified to make the practice as gentle and nurturing as you need. We do offer specific pregnancy classes at our Bondi School which some women prefer to attend as you are surrounded by other women experiencing the same changes as you are. See pregnancy yoga for more information.
Yoga Synergy is a unique style of yoga developed over 30 years by experienced yoga practitioners and physiotherapists Simon Borg-Olivier and Bianca Machliss. The style is based on a deep understanding of anatomy physiology from modern medical science and traditional Hatha yoga. Hatha yoga aims to balance mind and body through poses, purification exercises, breathing and meditation. The style of Hatha yoga taught at Yoga Synergy is derived from the work of Professor T. Krishnamacharya. Sri Krishnamacharya was teacher to three of the most influential yoga masters alive today – Sri B.K.S. Iyengar (author of Light on Yoga); Sri K. Pattabhi Jois (who teaches Ashtanga Vinyasa Yoga) and, Sri T.K.V. Desikachar (author of The Heart of Yoga).
Yoga Synergy style is designed to suit everyone regardless of age, flexibility, or fitness level.
Earth, Water, Fire, Air and Ether - the 5 dynamic sequences of yoga postures taught at Yoga Synergy, have been specially designed to suit the time of year, the level of the group being taught, safety in the practice and individual body needs. Each sequence is taught progressively in all classes over a 9 week period. The sequences combine static postures (Asanas) and dynamic exercises (Vinyasa), to form a complete practice incorporating standing poses, balances, forward bends, back bends, spinal twists, gentle inversions and finishing with deep relaxation (Savasana).
Each class will usually include:
- Demonstrations by the teacher, to illustrate the verbal instructions
- Individual adjustments by the teacher or assistants to help clarify the verbal instructions
- Breathing (Pranayama)
- Meditation (Dhyana)
- Relaxation (Savasana)
New ways of getting your body moving are cropping up every day. Why choose yoga over pilates, zumba, tai chi, salsa dancing or any other form of exercise?
In purely physical terms, our style of yoga is very effective in developing strength, flexibility, and cardiovascular fitness. Regular yoga practice will also increase your ability to concentrate, boost your energy levels, and improve your ability to deal with stress.
Yoga is an ancient practice that delves into the philosophical and the spiritual as well as the physical. Yoga encourages you to respect your body and it's capabilities, to challenge your preconceptions and to use the physical practice to stay in the present moment.
By embarking on the path of yoga, one enters a journey to open the heart and clear the mind, to discover our true being, which is the ultimate reality – the transcendental self, the atma or the divine.
We are essentially the same humanity as 5000 years ago, so the insights that were discovered then, in the name of yoga are still valid today. Yoga as the union of body, mind and spirit leads one to freedom, compassion and harmony. These underlying principles create a strong and relevant foundation for modern yoga practice.
Of course! You can start at any time during the 9-week sequence.
If you are completely new to yoga or trying Yoga Synergy for the first time, we recommend you come to a Level 1 class or 1 Hour class to start. These classes follow the 9-week sequence, and are designed to give you all the basics needed to establish a good foundation and understanding of the Yoga Synergy style.
Everybody’s physical and mental needs are different and change on a daily basis, so be sure to work at your own level in class. An important aspect of our style is that each pose (asana) or exercise has a simple and a complex version. The teacher will always direct you towards the simpler versions of the postures until you feel comfortable to progress. You might find yourself in a class with very experienced students, so pay attention to your own body and work in a way that feels good so that the practice is nurturing and energising.
At Yoga Synergy, we have a limited number of yoga mats for you to use and any other equipment you might need. However, it is preferable to bring your own mat. If you attend the Bondi school, you’re welcome to store it at the school (must be in a mat bag). Unfortunately, we don’t have sufficient storage at Newtown or Surry Hills to offer the same. We also suggest you bring a small towel.
It’s a good idea to wear comfortable clothing that stretches and breathes with you. Not only will it allow you the greatest range of movement but it will enable your teacher to see how your body is moving beneath your clothing. Supplex is the best fabric we have found as it moves and breathes well.
For women, although flared or loose clothing may seem comfortable it doesn't allow the teacher or you to see clearly how your body is positioned so you may find it beneficial to wear yoga tights that come in around the ankle.
For men, a singlet is better than a t-shirt to give your shoulders and arms the greatest range of movement. And bike pants, or shorts or pants with stretch are preferable to board shorts. We sell a great short that moves, isn't tight, and doesn't catch on the thighs - ask your teacher about them.
To make sure you get the most out of your first yoga lesson, we suggest you arrive 10-15 minutes early.
When you first arrive, come and say hello to the teacher. If you have any injuries or pre-existing medical issues (e.g. epilepsy, hypertension, low blood pressure, heart conditions, diabetes, etc.) please ensure that you let the teacher know before the beginning of each class.
When you have signed in, put your belongings away in the space provided (don't forget to turn your phone off) and get any equipment (mat, blanket and bolster) you may need for the class. Set up your mat somewhere towards the front of the room, so you’ll be able to see what’s going on. Before class begins you can either lie down relaxing in supta baddha konasana or cross leg stretching forward until the class starts, or have a chat with your neighbouring yogi’s!
Before the class
On the day, try not to eat or drink two hours before class. It’s also better not to drink during a yoga session as it can make you feel nauseous, so make sure you come well hydrated.
About Yoga Synergy Bondi
There are two rooms at Yoga Synergy Bondi, please check the timetable as to which room your class is in.
- For Room 1: Enter from 115 Bronte Road.
- For Room 2: Enter from 7 Donald Place (from Room 1, turn right down Birrell Street and right into the back lane).
Starting anything new can sometimes seem a bit overwhelming. With yoga, it can take a little while to get used to the pace of the class and the instructions your teacher gives while at the same time moving your body in all the different positions. Be patient with yourself and remember to have fun, don’t take it too seriously! Its great that you made it to the class, so give yourself a pat on the back! You may feel sore, even exhausted if you have worked too hard – the best remedy for this is to come back as soon as possible (the next day if you can) as you will feel so much better than if you leave it longer. If you have worked too hard that’s ok, you just know for next time to take it a little easier. If on the other hand, you are not feeling anything then you know that you can do a bit more in the next class.
Like anything, the more you practice the easier it gets!
In the first few classes that you come to, the teacher will be observing how you respond to the instructions and keeping an eye on you. If you are doing anything really dangerous they will come and correct you. As we become more familiar with your body and how you respond in the class, we will begin with gentle guidance in the postural alignment to help you understand what the verbal instructions mean, and to help you understand where to position your body. If you do not wish to be corrected or touched always let the teacher know before the class, also if you have any injuries or conditions that would make it inappropriate to adjust you then also let the teacher know before the class starts. Learning yoga is like learning a new language – don’t expect to master it all at once. If you pick up one new thing or understanding per class that’s fantastic and before you know it you will be flowing through the practice with ease and grace. Our teachers will do their best to make you feel comfortable and ensure you practice safely.
Pack up all your equipment neatly as you found it, ready for other students to use, drink some water, talk with your fellow yogi classmates. Let the teacher know how you found the class, especially if you are not feeling right as a result of anything that you have done in the class. Leave the building quietly being respectful of the neighbours. It's not the time to do extra stretches or play around, your practice is complete and its good to feel the effect of it – also your body will be relaxed and mobile, if you throw yourself around you may injure yourself.