Yoga is for EVERY body

“Yoga teaches us to cure what need not be endured and endure what cannot be cured.”  ~B.K.S. Iyengar

On this beautiful Sunday, I do not feel like spending much time writing/blogging, but I do feel inspired enough by Easter and the beautiful spring day on hand for a short blog about new beginnings and starting fresh.

Friends have asked me recently about yoga and their interest in learning more about it.  I have been quite passionate about it for years now and it is, after all, the exercise du jour.  I recently returned to practice after my back injury and I am SO grateful to have it again.  Oh, Yoga…how I missed you!

About five years ago, my body felt old and stiff.  I awoke with painful, stiff hips every day (I was sure that it was the onset of arthritis, which runs in my family).  I was tired and uninspired.  I worked out – jogging, cycling and strength training – but I really needed something more.  I tried yoga in the past, but I never had instruction and really felt like I did not know what I was doing, so it never felt worthwhile.

One day, I drove past a local yoga studio and decided that I was going to try it.  On a quiet Sunday afternoon, I dragged my stiff body to my first yoga class.  It was a Vinyasa class and one which I quickly found out was one of their most challenging classes (meant for intermediate to advanced yogis, taught by one of their toughest instructors).  It WAS tough and I struggled.  I came home tired and sore, telling my husband that I could not believe how challenging it was – I thought I was in good shape!  I jogged, worked out, I was toned and fit – and yet all around me I saw people of every age, shape and size that could do things with their bodies that I could not.  Watching them inspired me to return.

After my second class, I was less sore and more energized, so I kept going.  Within a few weeks, I no longer had hip pain, and looked forward to my yoga practice as a source of energy, inspiration and stress reduction.

Five years later, I am still practicing yoga.  At the end of each class, I feel calm, loose, energized and powerful.  Yoga has helped me considerably in alleviating stiffness, creating flexibility, keeping me fit and firm, and providing stress relief.   I have even grown in height by 1/4 inch (I was already quite tall, so I really didn’t need it, but for those on the petite side, that should be very motivating!).  I can not only touch my toes effortlessly, but I can do the splits (I don’t know many teenagers that can do the splits, do you?). 

In addition to increased flexibility, yoga provides:

• Increased strength (many poses require supporting the weight of your own body)
• Improved balance and posture
• Increased lubrication of the joints, ligaments and tendons
• Massage of all organs of the body
• Toning of the muscles, giving you a lean, long, sculpted body
• Better breathing (pranayama breathing focuses the attention on the breath, teaching us to better use our lungs)
• Mental calmness (yoga is very meditative)
• Stress reduction (yoga requires focus and concentration – allowing you to put aside other thoughts of the day)
• Detoxification – ensuring optimum blood supply to various parts of the body
• Increased body awareness and greater self-confidence

There are SO many yoga studios and classes at health clubs where you can try yoga for the first time.  My suggestion is that you do not do what I did (starting at an intermediate level) – rather, take a beginner’s class.  There is a great class at the studio where I practice; it’s called “Pigs Fly Yoga.”  It is meant for first-timers and they provide wonderful, enthusiastic instruction.  (If you live in the Twin Cities and are interested, go to their site, yogamn.com, for class schedules.)

Next up for me:  Meditation.  I think it will be an amazing enhancement to my yoga practice.  I am currently in a workshop to learn how to quiet my terribly busy mind.

Yoga is for everybody.  Namaste!

Angela, Yoga Nut 🙂

Blessed are the flexible, for they shall not be bent out of shape

Yes, this is a contortionist doing something that few people on earth can do.  But isn’t she inspiring? 

Until about four years ago, I was unable to do a forward bend with my legs straight and still be able to touch my toes – even as a child.  As an adult, years of jogging (without proper stretching) further shortened up my hamstrings.  Inflexibility is not a permanent condition and it is never too late to increase your flexibility.  You just need a little more patience with it as you get older.  I am living proof; yoga was the key for me.  I am now more limber than my kids! 

We all know that as we age, we need to take particularly good care of ourselves.  There are changes to our body that are obvious and we take steps to alleviate or manage those symptoms and ailments as they arise.  However, some changes are more subtle.  You may not realize just how important flexibility is.  Unfortunately, less than 10 percent of Americans participate in regular exercise and those numbers decrease with age.  While helping to prevent age-associated increases in body fat, long-term exercise also slows the loss of muscle mass. 

The ugly facts

As we age, our muscles shrink and begin to lose mass.  The number and size of muscle fibers decreases and the water content of tendons (cord-like tissues that attach muscles to bones) decreases as we age. 

We lose bone tissue as we get older.  The mineral content in our bones decreases, making bones less dense and more fragile.  As we lose mass, we develop osteoporosis (responsible for almost all hip fractures in older men and women), and the chemistry of the cartilage (which provides cushioning between the bones) changes and degenerates, making it more susceptible to stress.  Ligaments (the connective tissues between bones) become less elastic, further reducing flexibility.

With the changes in the ligaments and tendons, and as the cushioning cartilage breaks down, our joints become more restricted, inflamed and arthritic.

Sad, indeed.

What can you do to counteract or slow this process?

All of these factors not only emphasize the importance of strength/resistance training, but the importance of stretching to keep our muscles flexible and pliable.

One of the best times to stretch is right after a strength training workout.  In addition to increasing flexibility, it promotes muscle growth and decreases post-exercise soreness.

Stretching:

• Increases flexibility, improving your daily performance for any task
• Improves range of motion of your joints, allowing for better balance, making you less prone to fall (especially as we age)
• Improves circulation, aiding in recovery after muscle injuries
• Relieves stress by relaxing tense muscles

Some tips:

• It is best not to stretch cold muscles – stretch after your exercise or at least warm up before doing any stretching (a brisk 5-10 minute walk or jog will warm up the muscles)
• Target major muscle groups (calves, thighs, hips, low back, neck, shoulders) and muscles and joints that you routinely use for work or play
• Pace yourself and hold your stretch (shoot to hold a stretch for at least 30 seconds)
• Do not bounce!  Bouncing can cause small tears in the muscle, leaving scar tissue as it heals, causing more tightness.
• Stretching should be pain free (you should feel tension, but not pain during the stretch; if you feel pain, back off until it dissipates, then hold)
• Breath!  Don’t hold your breath as you stretch.

If you are attempting to increase active flexibility, it is important to also strengthen the muscles responsible for holding those stretched limbs in their extended positions.  Stretching should be combined with strength training to increase overall flexibility, as each enhances the other. 

And, of course, eat a healthy diet that includes plenty of good fats to avoid inflammation and to keep your muscles and joints lubricated.  (See my blog post, Body on Fire, for more on inflammation.)

Happy stretching!

Angela, Limber Lady  🙂

References:

1. American Academy of Orthopaedic Surgeons (http://orthoinfo.aaos.org)
2. MayoClinic.com (http://www.mayoclinic.com)

Hot Yoga Anyone?

I have been practicing yoga for about four years now.  Those who know me know that it has become one of my passions in life.

Most of us are inflexible or become inflexible over time, much of which occurs from under use of our muscles and joints, and also simply by aging.  All of my jobs in the last 15 or more years required long hours of sitting.  Yoga has helped me considerably in alleviating stiffness, creating flexibility, keeping me fit and firm, and providing stress relief – I have even grown in height by 1/4 inch (I know, not even necessary for me!).

My favorite form of yoga is Vinyasa or “flow” yoga, linking each posture and movement to the breath.  The breath dictates the movement of the body and length of time each posture is held.  I enjoy the athleticism of Vinyasa.  At the yoga studio at which I practice (http://www.yogamn.com/), the room is very warm (I haven’t looked at the thermostat, but would guess it is around 85°).  My body works pretty efficiently, so it does not take me long to sweat profusely, hence my trepidation to try Hot Yoga for fear of melting into oblivion.

However, two months ago, perhaps because I was so cold during this Minnesota winter that all I could think about were ways to keep warm, I decided to give it a whirl.  I was hooked.

Hot Yoga is a series of yoga poses done in a heated room.  The temperature of the room is 100-105°, with a 40% humidity level.  Obviously, standing still in this environment causes most of us to sweat very quickly, so you can imagine adding movement.  In addition to the standard benefits of yoga (physical and spiritual strength, flexibility, etc.), the high heat makes the body very warm, allowing the muscles, joints and ligaments to become even more flexible, helping prevent injuries…  Additionally, the heat thins the blood, increasing the heart rate and circulation for an excellent cardiovascular workout.  Many believe that the practice facilitates the body’s natural ability to heal, and cleanses the body by flushing toxins and metabolic waste (through sweat).  And of course, the more you sweat in the class, the better you will tolerate the heat, as sweating keeps your body from overheating.

Another benefit to sweating it out in Hot Yoga?  Many health professionals estimate that you can burn 400-1200 calories per class.  That is very motivating.

Some refer to Hot Yoga as Bikram Yoga.  However, the terms are not congruous.  The “Bikram” yoga method, created by Bikram Choudhury, consists of a series of 26 yoga poses, including yoga breathing exercises called Pranayama (one of the eight limbs of yoga).  Choudhury and his wife were both yoga masters in India.  He is a controversial figure in the world of yoga.  Recently, he was involved in a lawsuit when he attempted to copyright his series of 26 poses in a hot room as “Bikram Yoga,” meaning that anyone teaching yoga in a heated room had to call it “Bikram Yoga.”  He settled the lawsuit and now requests that the title only be used for those teachers certified by his Yoga College in India and who practice his prescribed method precisely.  (See http://www.bikramyoga.com)

At the end of a yoga class, especially Hot Yoga, I feel calm, loose, energized and powerful.  Rarely in my life do I allow myself the luxury of that much time for slow and gentle stretching. 

Some necessities to keep in mind for Hot Yoga:

• Find a studio certified to teach Hot Yoga and consult with the staff to make sure you have no physical limitations in taking the class (i.e. you should NOT participate in this class if you are pregnant)
• Wear very little clothing and make sure it is lightweight and moisture-wicking
• Bring plenty of water – enough to drink before, during and after class
• Bring at least one large towel and/or use a mat-size yoga towel (there are several brands out there – a nice one that comes to mind is sold by Yogitoes®)

Namaste!

Angela, Yoga Soldier 🙂