One of the great things about practicing yoga is that there is so little equipment involved, right? Well, yes, that's pretty much true. We don't need to purchase expensive "clip shoes," a fancy training bicycle, a multiple weight sets, or special clothing for yoga--among the more minimal exercise disciplines. It's possible to come to the Group X yoga class with nothing more than a towel and your bare feet. Your membership at 24 Hour Fitness provides you with a mat, drinking fountains, an instructor, and a practice room. With very little to weigh you down, you can get an hour's worth of exercise without worrying about equipment shortages or making reservations. You don't need to make a major investment in personal equipment such as shoes and gel seats. Yoga's among the "cleanest" of Group X set-ups: a room, an instructor and some music, bare feet, and a towel? You're good to go! But some of us would like to have gentle assistance along our yogic journey, we can use props (not, not stage props) to help us along the way.
Yoga is a minimalist discipline. You can practice almost anytime, any place. Yoga practiced in the United States today evolved from spiritual and meditative practices developed over centuries. Despite yoga's journey from India and our very different culture, yoga has preserved much of its asceticism. Indeed, yoga's asceticism is what often makes the discipline attractive. With yoga's emphasis on interior growth and non-competition, there isn't much flashy marketing. There are very few "gadgets" involved in yoga. Nevertheless, our culture is one that relies on marketing and consumer spending, so it comes to no surprise to any of us that yoga products are among the "niche" markets.
So, how much "stuff" is really necessary to practice yoga? The basic answer: Nothing. You can do nude yoga if you wish (at home, of course). In fact, there's a surprisingly large group of nude yoga enthusiasts.
The more elaborate answer: What you need to feel comfortable and safe. Technically speaking, anything that you bring into the Group X room when you practice yoga is considered to be a "prop," an aid to help you perform your asanas comfortably and safely. What props you need and/or want are entirely up to you. Here are some of the more common props:
A mat. 24 Hour Fitness provides mats in the Group X room. Those mats serve to cushion your elbows and knees from the hardwood floor. They can be very slippery when you are doing standing or balancing poses, so work "off the mat" when you are working with your feet on the floor. Of course, the Group X mats are communal mats; if you feel any reservation about lying on a surface that a strange (or two, or three) has used before you, bring a towel large enough to cover the surface of the mat. Better yet, consider purchasing a "sticky mat" for your own personal use, one that you can bring to class with you and take home to clean as needed. Inexpensive sticky mats can be found at sporting goods stores (they run more money there), in sporting goods departments of major chain retailers (mid-priced), and in second-chance retailers such as TJ Maxx or Marshalls (inexpensive). Ironically, the same mat can cost anywhere from $25.00 to $8.00 depending on the retailer. If you want a special color, a printed design, a longer mat, a softer mat, an eco-friendly mat, you will most likely pay more than the usual sticky mat price. It's your call. Because mats are so frequently used in yoga, there are even secondary items for mats: shoulder straps, shoulder straps with velcro, shoulder bags, waterproof bags, organic mat cleaner, biodegradable mats. The American marketing imagination appears to know no boundaries.
. Can't get your fingers past your kneecaps when reaching forward from staff pose? It's helpful to have a device that can act as your arms' extension. The inexpensive solution is to use your hand towel, placing your feet in the loop formed by holding the towel in each hand. If you wish, you can purchase a yoga strap, a sturdy cotton strap several feet in length; there's no more straining to reach those far extremities. Yoga straps can be expensive for what you appear to be buying. If you have a woven cotton belt at home or some wide nylon tie-down straps from a hardware store, you can use these as a strap. Remember, yoga's not about looks, it's about alignment. If a strap or other extension device helps you get into the feel of the pose, then it's helpful for you. Like a personal yoga mat, your strap (or belt, or towel) is only for your use.
Something to raise the floor to within your reach. Some poses such as Trikonasana (triangle) or Ardha Chandrasana (standing half moon) require extending one arm toward the ground while much of the body's weight is placed one or both legs. If you find that your arms are considerably shorter than your legs, keeping your torso in alignment is difficult. A yoga block is a lightweight support which can literally raise the floor up to your fingertips and give you stability. It is so much easier to focus on proper alignment and to get the feel of the pose when you aren't concerned about maintaining your balance. Yoga blocks, like yoga straps, are not cheap; but, they last a long, long time. If you purchase one and bring it to class, please mark it when your name so that you can enjoy its benefits for many years.
Something to cushion your hips. Do your hamstrings and/or inner thighs protest when you are seated in "easy pose"? Just because Sukhasana is called "easy pose" doesn't make it easy if you are used to sitting in chairs most of the time. It's close to impossible to have a good experience if you are feeling discomfort. Create a make-shift pad for your hips with a soft Group X foam mat. By placing the pad under your sit bones, you lessen the tension on your hamstrings. At home, consider sitting on a small cushion.
And then, there are the "built-in, no cost to you" props. Within the Group X room there are several props that you can use to your advantage. Feeling shaky or unsteady doing balancing poses? Move close to a spin bike and use its sturdy frame and handlebars for support. Place your back against the wall to give yourself a solid surface when you do Trikonasana; the firm wall surface will give you a sense of what it means to really move your top shoulder all the way back. The wall is a wonderful place to try out new poses that would seem to be too much when free-standing. Place your hand along the wall to give yourself support and confidence as you explore new asanas.
If you continue your practice at home, you can indulge and enjoy whatever props to wish. Some people swear by a yoga "chair." This prop looks much like a stripped down version of the classic metal folding chair. It gives lots of support, stability, and can take the place of using a strap (to extend your reach) or a block (to raise the floor). I've noticed that in the
Los Angeles Times' weekly Health section (published every Monday), the past few weeks exercises have featured a yoga chair. For my personal use, I have lots of cushions at home to help me stay comfortable in poses for a long period of time. For example, when I do Viparita Karani (legs up the wall pose), I use a cushion for the small of my back and even place sandbags on the soles of my feet.
What's right for you? No props, a few props, occasional props, lots of props? The answer is a matter of individual choice. As you continue in your practice, remember that props serve a purpose--to explore the fullest expression of the pose within the bounds of safety and comfort.
Until next week, namaste,
Nancy
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