What kind of yoga do we practice at 24 Hour Fitness?

There are so many "styles" of yoga that are offered in the United States today, you might have wondered, "Just exactly what type of yoga is taught at 24 Hour Fitness?" An excellent question. Like all excellent questions, however, the answer is rather complicated.

The short answer: Hatha yoga is primarily taught in the Group X room for 24 Hour Fitness members. Hatha yoga comes from the Sanskrit words for sun (ha) and moon (tha). This type of physical yoga practice works to balance the body and is often practiced with asanas in "opposing pairs." Hatha yoga provides low-impact exercise for both body and mind, which is why it is classified as a Group X Mind/Body class. Hatha yoga uses asanas (poses) and pranayama (breathing techniques) to increase flexibility, balance, and relaxation. Some purists (Bart Simpson?) insist that Hatha yoga is not a style, but a technique within the larger practice of yoga.

The longer answer addresses four basic components of any yoga class: student level, philosophy, time, and instructor experience.

Addressing the most important component, student level, Hatha yoga is well suited for many levels of fitness. The poses, or asanas, can be modified or adapted to match an individual's fitness and/or physical limitations. If helpful, some instructors encourage the use of props or straps for the best alignment (implementing part of Iyengar yoga methods). Linking breath to movement, one part of yoga practice emphasized in Vinyasa yoga, is often done during the sun salutation part of yoga practice at 24 Hour Fitness. And so, while the classes at 24 Hour Fitness are primarily Hatha yoga (a discipline mainly focused on asanas), parts of the class also integrate Vinyasa yoga (one breath, one movement) as well as Iyengar yoga (focus on proper alignment and avoidance of injury).

On the other hand, some yoga "styles" require students to conform to certain conditions (a room heated to 108 degrees Farenheit or more, as in Bikram yoga), to have mastery of certain poses (some of which can be dangerous if not performed correctly, such as head stands), to focus on a fixed set or sequence of asanas (such as Bikram or Ashtanga yoga), or to move continuously from one pose to another with minimal instruction or cues (as in Ashtanga Flow yoga or Power yoga). What is most important at 24 Hour Fitness is for every practitioner to experience a measure of success and challenge within the bounds of safety. Many instructors have had years practicing within a variety of yoga disciplines and integrate a mix of asanas and techniques to insure an optimal student experience. For example, I occasionally mix up my class's routines with a few sequences from Bikram yoga's warm-up and standing/balancing poses, but only after I am confident that the class members have brought their bodies' temperatures up to a good level.

Yoga began as a spiritual discipline and has a rich history of meditation, philosophy, and holistic medicine. At 24 Hour Fitness, yoga classes are offered as mind/body classes. While we briefly touch on the meditative and restorative aspects of yoga, little time is spent on the spiritual dimension. There is no chanting as in Kundalini or Jivamukti yoga. A positive and supportive environment, much like that of Anusara yoga, is part of the climate at 24 Hour Fitness, but no one is asked to embrace any particular Tantric philosophy regarding good and evil. Although there is a strong connection between any mind/body exercise, such as yoga, we make no claims about restoring your mental or emotional health (as do the schools of  Forrest and Kripalu yoga). The extent of our practice is focus, mindfulness, and taking time for our physical self. Any additional benefits, psychological or emotional, are determined by each student's personal spirituality. Meditation, a practice often connected with yoga (utilized by many schools, particularly Integral and Sivananda yoga), is best done at home and on an individual basis in accordance with personal spirituality. Your diet--omnivore, vegetarian, or vegan--is not up for discussion at a 24 Hour Fitness yoga class, while other yoga philosophies have distinct points of view as to what is or isn't allowed.

At 24 Hour Fitness, yoga classes are formatted to be 60 minutes in length. That hour of practice is adequate time to focus the students' attention, warm up the muscles, engage in vigorous practice, slowly cool down, and benefit from final relaxation. Any shorter time would be too rushed and not of much benefit (and a very important reason for getting to class on time and staying through savasana!). Any time longer than 60 minutes would impact classes that follow. At a number of yoga studios, practice time is extended to 90 minutes, thus giving students more time within each component of their practice (for example, savasana usually lasts from 5 to 10 minutes). Because many of our Group X members take advantage of the many types of class offerings, often their yoga practice is only part of their fitness routine. A majority of 24 Hour Fitness's yoga practitioners take a class in addition to 24 cycle, or weight training, or pilates. For those Group X class participants, yoga is part of a large repertoire in their fitness plan.

And finally, each Group X yoga instructor comes as an individual with distinctively different backgrounds in yoga. Some of us have been practicing yoga for years, in studio settings and in university settings. Others of us teach yoga as part of our many certifications for other Group X classes such as 24 Cycle, 24 Life, 24 Cycle, Pilates, and Strength Endurance Training. Each instructor is well-qualified and holds certification in yoga. Each brings life experiences and strengths to the format. Some of us teach a more "laid back" format with an emphasis on stretching and balance; others teach a challenging, calorie-burning class; and some teach a class focused on alignment and instruction. Most yoga classes are a blend of several approaches and styles, and vary not only by instructor, but from day to day. Introducing different poses as well as familiar asanas keeps the format from becoming stale. (After more than two years of Bikram's same 26 asanas in exactly the same order, I can tell you that it was a challenge to keep my practice from becoming routine.) There is a real mix of yoga styles within the Group X yoga format.

Enjoy the one(s) that work best for you. Try some different classes. And rest assured, you're receiving yoga instruction that combines the best from a variety of schools.

Namaste,

Nancy

When insomnia strikes, some poses to try, so you can sleep like a baby (or at least a little kid):

A good night's sleep is priceless, just ask all the pharmaceutical companies making millions on their over-the-counter and prescription sleep aids. If you are having trouble settling in for a restful evening's sleep, or if you awaken in the wee hours with a mind that continues to race, here are some strategies that can help you relax a bit. You might just fall back to sleep for a few more hours; at the very least, you can calm your mind and stop fretting about being awake. All these poses can be done while you are still in bed, so you don't disturb your partner or wake up the rest of the house. There's nothing difficult or esoteric about these three poses, in fact they have been in your anatomical repertoire since you were tiny. Let's try returning to those basics, when you didn't have so much stress, or worries, and you slept like . . . a baby.

This is the simplest of poses, one that I use when I teach kids' yoga; it's called the "Rubber Ducky." For yoga purists, the Sanskrit name of this pose is Dirga Pranayama, or three-part breath. Lie comfortably on your back, as if you were in Savasana, or final relaxation pose. Imagine that you have a small little rubber duck resting on your bellybutton. With your mouth closed, inhale deeply so that your belly (and the duck) rises. Hold the full breath for a few seconds. Then with your mouth still closed, exhale deeply, causing your belly to sink (and that duck) to float down. For little yogis and yoginis, I help them visualize their ducks floating up and down on gentle waves. Sometimes, if there are more children that rubber duckies, we do this pranayama using each others' bellies. If this breathing exercise can get a room of active four-year-olds sleeping, it just might work for you as well.

The second strategy is to lie in reclining bound angle pose, or Supta Baddha Konasana. Lie on your back, bringing the soles of your feet close together and letting your knees flop to each side of your body. Support your head, neck, and/or thighs on pillows if needed. Now, you might not be as flexible in the hips as this little tyke, but you can still get real relaxation in this pose.

Press your outer thighs away from the sides of your torso. Then slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands up along your inner thighs, from the knees to your groins. Lay your arms on the floor, angled at or about 45 degrees from your sides, your palms facing up. Don't force your inner thighs or push your knees toward the mattress; just imagine that your knees are floating up toward the ceiling. Stay in this pose as long as you are comfortable. To come out of the pose, use your hands to press your thighs together, then roll onto one side.

The final recommended pose is one that you already know well: Savasana, or corpse pose. Once you get settled, carefully scan every muscle in your body and consciously relax. Focus on your breathing. If thoughts intrude, don't let them derail you in your pursuit of relaxation. Acknowledge that your mind is active, refocus, and begin again. Some of us--who are visually inclined--find it helpful to visualize a favorite place; others replay a soothing melody within our heads. Experiment with what works well for you; I've often thought of recipes that I enjoy cooking, or repeated poems that I memorized years ago (I knew all that Shakespeare would come in handy someday!). As active as your mind is when you can't turn if off and sleep--pleasant memories will calm your nervous system so that you can return to a restful state.

Cultivate the habit of using one or more of these strategies when sleep eludes you. With practice, you will get to sleep faster and return to sleep without as much frustration. The ability to claim restful sleep is invaluable--at home, on an airplane, in a waiting room. Use yoga as one of your many tools to make your life calmer, simpler, and peaceful.
Sweet dreams!

Namaste,
Nancy

Finding Equipoise

When we practice together, we devote almost a quarter of our time working on "balancing" poses (that's not the fancy, Sanskrit term, but you get the idea). The poses aren't easy; neither are they mastered quickly. It takes time, patience, humility, and--above all--an ability to concentrate our focus. Some days, we balance well. Others, we wobble, tip, and even fall out of the poses. And that's okay. Why would we spend so much time working on asanas that aren't completely attainable? What are the benefits of working so hard just to teeter over or grab for the security of a wall?

The first part of the answer is that balance poses work the entire body, especially the core or "powerhouse" muscles of the abs, gluts, chest, and back. Standing balance poses such as Utkatasana (awkward pose or chair) give us an opportunity to strengthen the quads and our shoulders as well as our core. Yet another standing balance pose, Attanasana or forward fold, lengthens the hamstrings and allows the lower back to relax. One-legged balance poses--Garudasana or eagle, Vrksasana or tree, Natarajasana or king dancer, Virabhadrsasana III or warrior III, Ardha Chandrasana or half-moon--require that one leg takes on the majority of our body weight. Arm balance poses such as Bakasana or crow, develops arm strength and our ability to move our center of gravity forward without toppling over. As we do these poses, we all discover that we have irregularities and asymmetry. One side of our body may be more dominant or developed. Alternating the poses from side to side helps us correct that imbalance. As we work on balance poses, we become more symmetrical, flexible, and, well, balanced.

And part of the reason why we do balance poses is to explore the experience of learning something new. As children, every one of us spent many, many hours working on our balance as we progressed from holding our heads up, sitting up, standing without help, and finally walking. The process took most of us the better part of the first year of our lives, and we developed those skills with an almost single-minded dedication. (Ask anyone about a baby's determination to walk.) Despite all the wobbling, tipping, falling, bumping, and false starts, we kept at our goals. If we fell, we got up, again and again. Never once did any of us say, "That's too hard for me. I quit." Every one of us mastered the skills and we all manage to walk into the Group X room for yoga. Call on your earliest past when you do balance poses: you'll get there. You went from a complete lack of coordination to walking within less than two years, when you weren't even old enough to speak in full sentences. You've done the difficult once; with the same amount of patience and a resilient attitude, you will do it again. There's no failure.

And finally, take a look at this familiar illustration from Ted Giesel's (Dr. Seuss) book, The Cat in the Hat. This is a character who really knows how to balance. If you are familiar with the story, I don't have to tell you that the zany cat managed to stay calm within a roiling sea of chaos and confusion. And when the tale ends, all is calm and peaceful. That's the intangible benefit of practicing balance poses. Our abilities to focus, to center our thoughts, to calm our breathing, and to be philosophical about the wobbles--that's why we practice those crazy poses. They help us stay a little more grounded and even a bit more secure within ourselves.

Namaste,
Nancy

The perfect fusion of holiday goodies and inspiration

The ingredients for the final batch of holiday cookies are still on the kitchen counter. Humm, the elves must be busy elsewhere. I'm realizing that if the goodies are to be baked, I must take a bit more initiative and actually measure, mix, stir, roll out, bake, and finally (gasp!) frost them. Weighing the time and calories involved--the cookies just might not get done. My husband, who usually begs for treats this time of year, has discovered that he must get serious about reforming his dietary habits. And as for myself, I don't really like cookies, but if there's a plateful around, I find the little morsels tough to resist. Letting a holiday tradition lapse is tough, perhaps because there is so much emphasis on recalling past holidays and wanting to keep a sense of continuity. Nevertheless, it's a good thing to phase out a tradition or custom that serves no one any good, even if my "inner Martha Stewart" gets twitchy.

    But next year will be different! I'm going to invest in these fabulous asana cookie cutters (due out to retail customers sometime in the spring) and strive for some lovely 100% gluten-free, almost vegan (except for the meringue powder in the royal icing) gingerbread yogis. Check them out! If need be, I'll order these cookies online and reverse engineer the cutters so that I can make my own. I love the playfulness and joy of this concept, so perfect for this time of year.

    Enjoy the best of the season. Keep centered. Live in the moment. And, most importantly, remember to breathe.
Namaste,
Nancy

Yoga and self-acceptance

One of my step-daughters turned 40 last week (yes, that DOES date me a bit). Her favorite present was the only piece of jewelry she's ever had from Tiffany's: a beautiful sliver snowflake necklace. It is lovely. When we all admired it, she said, "It's perfect for me. It's silver; it's pretty, and, it's . . . flakey." She laughed a bit in a self-deprecating way, but it hurt a bit to learn that, after 40 years of living, she didn't give herself enough credit to see the positive side of her personality. Okay, yes, she's a bit scatter-brained. But who isn't with two small children, a part-time job, three dogs, helping at two schools, and maintaining a solid marriage, a household, and many, many friendships?

What she interprets as "flakiness," I choose to see as a willingness to roll with the punches of life, to be spontaneous, to be open to change, and to live with a sense of excitement. She is among the more adaptable people in my life. There isn't much that can rattle her ability to make the best of an ever-changing schedule.

What qualities about yourself do you view as negatives? Be gentle with yourself. The discipline of yoga encourages us all to accept ourselves as we are, in this moment, at this place in time. Accept your limitations, forgive your failings, and breathe into your next asana, however you can. That's advice that we can use in our practice, and in our daily lives. As we practice together, we do more than poses, we learn the essential and intricate connections between our minds, our bodies, and our emotional well-being. And we come to accept that who and where we are is perfectly good. Release from judgement and self-criticism are great benefits of our practice.

After class today, someone shared that she hadn't been in class since late last spring as she was recovering from a back injury (and then a re-injury). She was glad to be back, and felt secure enough to know when to back out of a pose and sink into child's pose. She's got an essential part of yoga mastered--knowing herself and accepting that her limitations--today--are perfectly fine. And we're so glad that she came. Her presence was a great part of our learning today.

Namaste,
Nancy

Knowing yourself

At the risk of sounding like the literature teacher that I once was, the subject of this week's blog is the famous advice given my the oracle at Delphi, "Know thyself." Whether you are named Oedipus and lived back in antiquity, or are a resident of Southern California in the 21st century--knowing yourself remains essential.

We all bring unique and individual experiences into the Group X room. Some of us have been practicing yoga for years, even decades. Some of us have never attempted a single pose when we try yoga for the first time as a Group X offering. Chances are, we've been doing asanas for years, without even knowing that those position were yoga poses; many poses come to us naturally. Check out this little yogi doing his version of seated, cross-legged pose, Sukhasana.

And then, let's be realistic. There are some "givens" about each of our bodies that we have can't control. Some of us have body types that are limber and stretch easily. Some of us have tightly bunched muscles that resist being stretched. And then, there is the basic skeletal structure that might restrict us in some of our movements. For example, if the head of your femur (the part that attaches into your hip socket) is knobby, short of shaving those knobs away or dislocating your hips, you will never get your legs into a complete "split" with your perineum on the floor in an advanced pose such as Hanumanasana.

Unless you are contemplating a complete replacement of all your joints, ligaments, and muscle groups--the body that you live in is the body that you've got for your entire life. Honor that body; it's with you for your life's journey, every single minute. If your muscles are limber and lithe (and you know who you are), celebrate your body's ability to stretch and move into the fullest expression of a pose. But don't feel too smug--you have a bit of an unearned advantage. If your body resists when you are practicing, respect that "pull" on your muscles and back off a bit. Don't get impatient with yourself or compare your pose to others. Your muscles need more time to relax, to get warm, to release--and that's a good thing. Listen to what you know you are capable of doing. Know yourself.

There is an ongoing discussion within the yoga community whether or not some glossy publications should have covers of models doing poses that are advanced or next-to-impossible for most practitioners. Gymnasts, professional dancers, and contortionists doing yoga poses can make our discipline seem difficult and only for the most flexible of us. Some of the poses are downright silly. That's hardly a true picture of what yoga is about. Yoga is not the pose; yoga is not a picture. Never confuse the outward look of an asana or pose with "doing yoga." Yoga is self-awareness and centeredness; yoga is about knowing yourself and what your body needs. Bring self-assurance with you to your next class--you are the best judge of what your body can do and what it needs. Now, you're practicing yoga!

Namaste,
Nancy