Below are some tips to help get you started on your yoga journey with Yoga Synergy. If you can’t find the answer to your question, call us on (02) 9389 7399 or send us an email. Our friendly office staff will be happy to assist with any queries.
Yoga teaches present-moment awareness, and inspires an honest respect for the body and what it can do, which may challenge preconceptions and/or open the mind to new possibilities.
The path of yoga is a journey towards open-heartedness and greater mental clarity, to help us align with the transcendental self, the atma or the divine, which is the ultimate reality. The underlying principles of yoga – the union of body, mind and spirit to create freedom, compassion and harmony – create the basis for the modern yoga practice.
As a purely physical practice, the Yoga Synergy method of yoga helps students to develop strength, flexibility, and cardiovascular fitness. Ultimately, however, yoga is an ancient practice that delves into the philosophical and the spiritual, as well as the physical.
The pass gives you a great opportunity to sample all our classes and teachers. At Bondi Junction studio we have additional classes to compliment your yoga practice: Q-Flow (Qigong), Pilates and Yoga Synergy (YS) Yin.
The Yoga Synergy method is based on 6 dynamic sequences, specifically designed by Bianca and Simon, the founders of Yoga Synergy. Each sequence is taught progressively over a nine-week period. You can start at any time in the 9 week cycle.
We recommend starting with a YS-Vinyasa (Level 1) class even if you are experienced, to familiarise yourself with the Yoga Synergy method before diving into the YS-Dynamic (Level 2) class.
YS-Flow is a class with no instruction to music, which follows the Dynamic (Level 2) class practice.
In the early weeks of a 9 week program, there is detailed instruction and less adjustment, laying the foundations for the practice. From here, we progress each week towards a flowing meditative practice with very few instructions. New postures are introduced and explained each week until the entire sequence is learned, and from weeks three to eight, the teacher will adjust students in different parts of the sequence.
No matter where you start in the nine-week program, you will still get a taste for how the Yoga Synergy method works, and if you feel you’ve missed anything, it’s something to look forward to in the next sequence!
Everybody’s physical and mental needs are different and change on a daily basis, so it’s very important you work at your own level in class. To facilitate everybody working at a level appropriate to them, the Yoga Synergy method teaches that every pose (asana) or dynamic exercise of movement with breath (vinyasa) have a simple and a complex version. And we encourage you, as the practitioner to choose which is appropriate for you to do in each moment.
Download the Mindbody App: and find Yoga Synergy for all up to date class times and teachers.
As a new student to Yoga Synergy we have some special offers for you: 1. After your Intro pass expires, you can join our “New to Yoga Synergy pass”: $85 for 3 weeks unlimited pass plus video downloads on the Yoga Synergy method to help your understanding when you come to class.
2. Following this we have the “Progress Your Practice” pass: 4 weeks unlimited yoga for $126 which includes a video download of the sequence that you are practicing in class (Beginner, Intermediate and Advanced sequences) for you to practice at home
Every Yoga Synergy (YS) class (YS-Vinyasa and YS-Dynamic) follows a nine-week progressive sequence, which you can start at any time. The sequences are designed to introduce you to the Yoga Synergy method, which is hatha yoga combined with a sound knowledge of anatomy and physiology. Even if you’ve done other styles of yoga, we recommend you do a YS-Vinyasa class first, to help you adjust to the Yoga Synergy method.
In a YS-Vinyasa class the teacher will do the simple versions of the postures so new students can follow. (See ‘Yoga Synergy Sequences’ for more information about our sequences.)
In both our YS-Vinyasa and YS-Dynamic classes, every posture has a simple and a complex variation so you can choose what is appropriate for you, from day to day, moment to moment. You may like to make your practice strong one day, more gentle the next, or in a class you may choose to do a combination of strong and gentle postures – it’s up to you, your body and your energy levels. The teacher will always direct you towards the simpler versions of the postures until you feel comfortable to progress.
All classes include students at a range of levels, from the beginner to the more advanced. If you’re new, try not to be intimidated – you’ll soon learn with the Yoga Synergy method that everyone in the class works to their own ability and according to their own needs. No one will be judging where you are at. No one is even concerned with what others are doing – except of course the teacher! It’s very important you pay attention to your own body and work in a way that feels good to you, so that the practice nurtures and energises you.
No matter where you start in the nine-week sequence, you will still get a taste for how the Yoga Synergy method works, and if you feel you’ve missed anything, it’s something to look forward to in the next sequence!
Everybody’s physical and mental needs are different and change on a daily basis, so it’s very important you work at your own level in class. That’s why in the Yoga Synergy method, every pose (asana) or dynamic exercise of movement with breath (vinyasa) have a simple and a complex version.
If you have booked in for a class and need to cancel, it’s very easy to do on the app. Please make sure you do cancel otherwise the software will charge you for the 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.
You may attend the Prenatal class at any time during your pregnancy. Every pose can be modified to make the practice as gentle and nurturing as you need. It is best to start with the Prenatal class if you haven’t done yoga before and are more than 30 weeks pregnant.
You are also welcome to come along to any of our YS-Vinyasa classes at our Bondi Junction and Newtown studios – all teachers are trained to safely teach pregnant women in these classes. Please call (02) 9389 7399 before you come to any of our others classes, to check if it is suitable for you.
Try our next pass: “New to Yoga Synergy”, 3 weeks unlimited classes for $85, plus a series of instructional downloads with studio director, Bianca Machliss, to help you understand the Yoga Synergy method.
Following that we have the “Progress your Practice pass” for $126 which is a 4 week unlimited pass plus a downloadable video of the sequence you are learning in class…
Talk to your teacher and sign up for either of these passes in the week following the expiry of the last one.
- Health Funds will generally only allow you to claim for Yoga Australia registered teachers. Not all of our teachers are registered so please check in the teachers profiles to see if they are before asking for a health fund receipt.
- You’ll need to have a look here first. Find your health fund and what you need to do to claim. For example, you may need a doctor’s certificate. Then you need to contact your health fund to find out how much you can claim and over what time period, which will depend on the plan you have with your health fund.
- You can then contact our office with the details of how much you can claim and we will organise receipt to present to your health fund, with the registered teacher, the classes attended and the value of the classes.
Try not to eat a large meal two hours before class, and be well hydrated. Have water ready for after class, but we do not encourage our students to drink water while they practice as it can make you feel nauseous. We also don’t recommend you drink excessive amounts of water before a class. If you’re super hungry before class, have a piece of fruit or something small such as an energy ball.
We practise yoga with bare feet so please arrive with clean feet and leave your shoes at the studio entrance.
Note: For women, flared or loose clothes may seem comfortable, but don’t allow the teacher or you to clearly see how your body is positioned. It’s better 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.
After you have signed in, turn off your mobile phone, put your belongings away and grab any equipment (mat, blanket, bolster) you may need for the class.
At Bondi Junction, only bring your mat, your towel and your locker key to the yoga room. Bags, phones, keys and shoes stay outside, in or near the lockers. At Newtown, only have your towel, blanket and bolster near your mat. Please leave all bags at the front or back of the room away from the mats.
Position your mat in the middle of the room so you are near the teacher and other students who are more familiar with the Yoga Synergy method. That way, you can better see what’s going on and will have people around you for prompts, if you’re not sure about a pose. Also, if you position your mat at the end of a row, you will find yourself leading the class at times during the sequence. If you can’t find a spot your teacher will make one for you.
Before class begins you can either lie down in supta baddha konasana (on your back with your feet together and your knees out to the side) or simply cross your legs and stretch forward. (Or have a chat with your fellow yogis!)
Remember, try not to eat two hours before class. It’s also a good idea not to drink while you do yoga as it can make you feel nauseous. Make sure you come to class well hydrated, but don’t drink excessive amounts of water before class either.
While you practice, always remember to work within your limits and rest whenever you need. If you need to rest or feel very hot, put yourself in balasana or child’s pose, which is a simple forward bend with your knees tucked up to your chest and your arms either stretched out before you or by your side. It’s important to always respect your body while you practice.
We don’t usually allow students to leave class early – circumstances have to be exceptional. (See ‘Is it okay to leave class early?’ below.)
However, if it is imperative you leave a class a few minutes early, please let the teacher know at the start of the class (as you log in). They will advise you of a good time to leave that is least disruptive to the class and most safe for you to end your practice.
After your first class, 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). If you leave it too long, you may not come back at all. It’s better to get back on the bike, so to speak, and choose to be a bit easier on yourself in the next class. (See ‘Will I feel sore after class?’ below.) If, on the other hand, you don’t feel anything at all, you will know that you can do a bit more in the next class.
Like anything, the more you practice the easier it gets.
We recommend you do another class as soon as possible after your first class (the next day if you can), as you will have less muscle soreness than if you wait a few days. Funnily enough, another class soon after your first class is also the best way to relieve this ‘good’ kind of soreness.
If you feel sore immediately after a class, then it’s more likely to be ‘bad’ sore, and a good indication that you have overdone it. Please talk to your teacher as soon as the class is over, so they can advise you on what to do.
The Yoga Synergy method has been designed so beginners can be gently introduced to yoga. We strongly advise beginners, particularly if you have never had a strong exercise practice, to do the simpler versions of the postures and listen to the advice of the teacher – we really don’t want you to injure yourself.
At Yoga Synergy, we have designed the sequences so there is a very low risk of injury – if injury does happen it is usually the result of an overzealous student not listening to their body or the teacher.
It’s for this reason that we stress the importance of always advising your teacher of any existing injuries (or conditions) BEFORE you start a class. Teachers can then advise you on how to work with the injury in order not to exacerbate it.
The dynamic Yoga Synergy sequences have been specially designed to suit the time of year, the level at which the group is at, and the individual needs of each body, to ensure the practice is safe. It is taught progressively over a nine-week period.
The sequences include static postures (asanas) and dynamic exercises of movement with breath (vinyasa), to form a complete practice that includes standing poses, balances, forward bends, back bends, spinal twists, gentle inversions and deep relaxation (savasana). Breathing exercises (pranayama) and meditation (dhyana) are also included.
Each class will usually include demonstrations by the teacher, to illustrate the verbal instructions, and individual adjustments by the teacher or assistants, to help clarify the verbal instructions.
The Yoga Synergy method is designed to suit every body, regardless of age, flexibility or fitness level. (See ‘About Yoga Synergy’ and ‘Yoga Synergy Sequences’ for more information about our style.) [LINK]
As we become more familiar with your body and how you respond to instructions, we will begin to gently adjust postural alignment, to help you understand what the verbal instructions mean and where to position your body.
If you do not wish to be corrected or touched, simply let the teacher know before your class. This is particularly important if you have any injuries or conditions that would make it inappropriate for a teacher to adjust you.
Learning yoga is like learning a new language – don’t expect to master it all at once! If you learn or understand one new thing per class, that’s fantastic. Before you know it, you will be flowing through the practice with ease and grace.
Our teachers will do their best to ensure you practise safely and feel comfortable.
- Can I get up and down off the floor?
- Can I sit comfortably on the floor?
- Can I lie on my tummy or back without pain?
- Can I bear weight on my arms (knees on the floor is fine)?
- Can I squat?
- Can I touch the floor from a standing position (with your knees bent is fine)?
- Can I 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 YS-Vinyasa, YS-Yin, Q-Flow or Pilates classes. However, please discuss your condition with the teacher when you arrive, prior to the commencement of class, and if you are unsure about your injury and would like to discuss it further, please call the office on (02) 9389 7399.
We also run a workshop called Yoga Therapy that teaches students how to practise yoga responsibly when they have an injury – and recover more quickly from it. (Check out the ‘Yoga Therapy + Vinyasa Intensive’ page for more information.)
However, yoga is not just about flexibility. Physically, it’s a combination of flexibility, strength and cardiovascular fitness. Mentally and emotionally, it’s about focus and present-moment awareness. Some of the greatest yogis can’t even do the fancy poses.
After class is not the time to do extra stretches or play around. Your practice is complete and it’s good to feel the effect of it. Also, your body will be relaxed and mobile; if you start to play around, you may injure yourself.
For first timers, to give you the best opportunity to really learn what yoga is about and understand the Yoga Synergy method, we offer great start-up deals that allow you to really immerse yourself in the practice. Essentially, you can attend your first 10 weeks of yoga for around $22 per week, for unlimited classes. (For more information see New Students.)
However, we do advise you to pick classes that are easy for you to get to and fit in with your schedule. Don’t create stress to get to yoga! If you can only make it once or twice a week, then that’s fantastic.
However, don’t let class size intimidate you. The energy of a big group can be quite powerful and great inspiration towards further yoga immersion. It’s also a great opportunity to practice pratyahara (withdrawal of the senses), to connect more deeply with yourself. Part of your yoga journey is to further develop compassion for yourself and others, and so be more mindful of yourself in relation to others.
To practice yoga effectively, the only amount of space you really need is what your mat provides.
We do have a class limit, however, so for the busier classes we recommend you pre-book. We also offer private consultations for those who are not ready to attend a group class – contact the office on (02) 9389 7399 for details.
At Bondi Junction, we have created a beautiful space to inspire your yoga practice, with new classes and an expanded timetable. There is a reception area, state-of-the-art flooring, mood lighting, a fab new sound system, dedicated spaces for mat storage and personal items, and a bright and fresh bathroom. We know you’ll fall in love!
At our Newtown studio, you can park on Australia St or the surrounding streets. Parking is free but there are time restrictions.
Note: Please allow yourself enough time to get to class if it’s your first time to Yoga Synergy, and be aware of parking inspectors – they are vigilant!