The heat is on! Surviving and thriving in a warm Group X room.

If you've been in the Group X room within the past two weeks, you'll know what I mean when I say that the "heat is on." An out-of-commission humidity meter has prevented the normal ventilation system from working properly. A well-meaning Group X participant tried to remedy a stuffy and steamy 24 Cycle class and, well, we're still waiting for the $900.00 part to be replaced. 24 Hour Fitness is a large company and, like many large corporations, bureaucracy and paperwork take longer to process than human requests for repair. Until we get back to our normal climatic conditions, we ask your patience and understanding.

Heat and humidity aren't necessarily bad things. Both conditions can enhance our flexibility and keep our muscles warm and stretchy. In addition, sweat is not a bad thing: pores open and perspiration flushes waste products from our cells. Now, more than ever, it is essential to bring a towel to class and to wipe up after yourself. Some of us sweat easily, profusely, and for long periods. We are the ones who look as if we just got out of the shower after only a few minutes in class. Some of us cool off by dilating our blood vessels, causing our faces to flush. Either way, these cooling mechanism are normal and we want them to happen. There's nothing dangerous about too much sweat as long as you stay hydrated. Keep a towel (or two!) nearby and wipe off the more annoying sweat (around your eyes), but keep the rest of the moisture on your body until you finish exercising. Wiping off too much will cause your body to produce even more sweat to cool you down. Many sportswear manufacturers feature products designed specifically to wick sweat away from the body, thus making you feel more comfortable.

All that being said about sweat, there are certain conditions where excessive heat can be counter-productive to exercise. It is most important to stay hydrated. Take sips of water while you are exercising. Drink BEFORE you are really, really thirsty. If you feel woozy or dizzy, if you see "spots" or "sparkles" before your eyes, if you feel as if you can't catch your breath--take a break. Those symptoms are the first signs that you are dehydrated and need some water. Go outside the Group X room, sit down and sip some water. If you still feel uncomfortable, place your head between your legs, and inform a trainer or a Group X instructor that you aren't feeling well. Your well-being is important. All 24 Hour Fitness trainers are CPR-certified and can call "downstairs" to get assistance. Don't be embarrassed if you need to take a break or ask for help. Again, your health is important.

There are medical conditions that are made more challenging by excessive heat. One of the most critically affected is hypertension. Hypertension, or high blood pressure, can be exacerbated when the temperature rises. If you are hypertensive, avoid staying in asanas where your head is below your heart. For example, if the rest of the class is doing a forward fold, you can modify the pose to maintain a "flat back" and keep your head in line with your chest. Take a break in class and move into a "resting pose" such as child's pose or savasana. Other medical conditions that worsen in the heat are those related to respiration. As a warm room gets even warmer with the presence of many, many people exercising, the humidity rises as well. You may feel as if you are having trouble getting enough air in your lungs. We keep the door to the Group X room open to assist the ventilation as much as possible, but it can get rather "stuffy" in the room, particularly in the corners. If the heat and humidity feel overwhelming, take a break outside and/or try to exercise in a location close to the door.
If you are diabetic, you may not be able to tolerate high temperatures well. Go slow and easy when exercising in an extra warm room, as your body may not regulate its internal thermostat at an optimum. Remember that the goal is to exercise consistently. Save some energy for later, and for tomorrow, and for the days after that.

Okay, enough of the warnings and caveats about the warmer-than-usual Group X room. What can we learn from the broken-meter experience? Patience, both with ourselves and with others. We can try some "hot yoga" poses that we might not attempt otherwise. We can make the best of what is available to us at every practice session--even if it's not perfect. Because, truthfully, in our lives, little of what we experience every day is perfection. Let's live in the present moment and enjoy what is available to us today. (And hope that a new meter is installed sooner rather than later.)
Namaste,
Nancy

P.S. I'm not kidding when I say that it's important to take care of yourself in an extra-warm room. This article from Yoga Journal is a case in point:
http://www.yogajournal.com/practice/1186

Wound up? Stressed out? Need a break? Try a few of these poses at home . . .

There are many kinds of yoga, one of which is called "Restorative Yoga." In these positions and postures, you can use various pieces of equipment to support your body. The intent of restorative yoga is to calm your nerves, relax, and to balance your body's various systems. Ideally, restorative poses are held for a longer period of time that we hold poses in the Group X room. Restorative poses are good for what I like to call "drool time," when I need to return to myself and to refocus my energy in a positive direction. When you need a break, make a date with yourself to carve out some time to practice restorative yoga in the comfort of your own home.

We tried one of these poses in class today: Virparita Karani. This "Legs Up the Wall" pose is most comfortable when you place a bolster or cushion next to the wall, then put your legs vertically up the wall, while your buttocks rest on the bolster. This pose calms your nerves, balances your endocrine system, relieves fatigue, and increases blood flow to your pelvic region. Most importantly, it also offers your body complete relaxation. Experiment with Virparita Karani--how close to get to the wall, if you want support under your hips, how much support, if soft weight on the soles of the feet is helpful (I use Beanie Babies). Do what works best for your comfort and for your body. 

If you have spent the better part of a day standing, particularly on cement floors, this pose can feed like sheer heaven as the inversion of your legs against the wall redistributes fluids that have been accumulating throughout the day.

And while were are mentioning extra stuff that our bodies accumulate throughout the day, there is another pose that is restorative and quite helpful. The pose's name, Apanasana, means, rather indelicately, "wind relieving pose." But Apanasana isn't just for getting rid of that bloated feeling, it's wonderful for sore and aching back muscles, especially lower back muscles. There are two ways to use this pose: one is static or no movement; the other, dynamic, or movement as you inhale and exhale.

The static version of Apanasana is done by lying on your back with your body straight and your chin tucked in slightly to extend your spine throughout all vertebrae. Keep your lower spine in contact with the ground. Bend both your knees and hug them over your stomach, keeping your elbows out to your sides.

The dynamic version is much the same. From the static version's starting position, hold your knees over your stomach. Inhale while raising your knees with your hands still on your knees. Move your knees as far away from your stomach as possible. When you exhale, draw your knees back over your stomach. Repeat three to eight times and enjoy the lower back massage. Your spine and your digestive system will thank you. If you are plagued with IBS (irritable bowel syndrome), Apanasana can provide some relief.

Feeling overwhelmed? Want to curl up into a little ball and wait for the storm to pass? Don't forget that Balasana, or child's pose, is just the ticket! Try a supported child's pose, using a long cushion or bolster. Place the cushion under your upper body and let your chest sink into the pose. Stay put and breathe. Remember that the reason for restorative yoga is to return to your natural vitality. The time in the pose and the props support you so that you can get the full benefit of a pose with maximum comfort. After ten or fifteen minutes, you'll feel refreshed and ready to face the world.

And let's not forget the ultimate in restorative poses: Savasana. Treat yourself to a long Savasana. Get comfy with blankets, cushions, maybe a cover for your eyes. Turn off the telephone. Play your favorite restful music. Bask in all the sensations around you. Focus on how delightful it is to savor your breath. Feel your diaphragm rise and fall as you breathe. Be truly present and enjoy the moments.

Until next week, namaste

Nancy

All you "knee-d" to know about keeping your knees in working order for years and years of painless practice

Your knees are precious. Whether you are a casual, drop-in yogi or a lifetime practitioner, you'll want to keep your joints operational for many years. Knee replacement surgery isn't pleasant and although the procedure has added to the quality of life for thousands, artificial joints just can never be a good as the originals. So, how can you ensure proper alignment and protect your knees?

As a rule, most instructors give lots and lots of "cues," or verbal instructions to help students achieve an asana with correct alignment. If you aren't entirely sure about your alignment, ask the instructor for help and clarification. The mirrors in the Group X room can help you "check out" if your body is properly aligned. Some of us just don't process verbal instructions well, we need to see what needs to be done; others need to experience what an asana "feels like" and then rely on muscle memory. We are all different and respond to different teaching cues, particularly for something as important as correct alignment. Never be afraid to ask the instructor for any help--Group X instructors are there to make your class experience positive, safe, and successful. 

When you are in asanas that require a bent knee (Warrior One, Warrior Two, and various lunges), make sure that your bent knee is directly over your ankle. Think about drawing a vertical line from the outside of your knee to your ankle bone. If your knee goes past your toe, you are asking too much from the joint and, over time, the stress will cause pain under the kneecap or worse. When you check your alignment, check that your knee is tracking on a straight axis: look to see your big toe and the inner edge of your front foot. If you want to make a lunging posture deeper, you have two choices: move the foot of your straight (or back) leg further back from your front leg, thus creating a wider stance; or, deepen your lunge by dropping your tailbone down closer to the floor.

When you perform any squatting asanas, such as Chair, your buttocks should never drop lower than your knees. Keep your weight in your heels, and as mentioned above, don't let your knees drift past your toes. While there are some poses such as prayer squat which require your body to go lower, the focus of the asana is always to keep the back straight and use the quadriceps, the strongest muscles in your thighs.

Regarding knee alignment, the easiest rule to remember is this: use your quadriceps (all four of them, thus the name quadricep), not your knee to perform the pose. If you focus on leg strength, you not only save your knee joints, you make them stronger because you engage and thus build up the muscles and ligaments that support your knees.

Is it possible to have too much flexibility in the knee joints? Absolutely! Some of us have knees that can "lock" and hyperextend. In standing poses, it's okay to practice with straight legs, but if you force your knees back too far, it's possible to pull the knee out of alignment with the ankle and hip joints. In standing poses, use your muscles to keep your balance, never a "locked" knee. When you do floor stretches, work with a slightly bent knee. Not only will you avoid knee injuries, but your hamstrings and quadriceps will get the stretch that they need. And of course, if you feel more than a gentle pull behind the knee joint--STOP! your body's let you know that it has reached its limit for the day.

And now, even more than you might "kneed" to know from the site Hatha Yoga Tips: here's the anatomical, muscular, physiological reasons for good knee alignment (don't worry, there's no quiz after reading):

"Two main alignment issues should always be addressed when attempting Yoga poses that place the forward leg into a deep knee bend over the foot: 1) Hyper flexion of the Knee Joint Our muscle fibers contain microfilaments that crossover and generate contraction or shortening of the muscle. To help visual these microfilaments, think of Velcro! When you completely line up a section of Velcro, it is very strong in maintaining its’ grip. If you line up only half of the Velcro, it starts to lose its’ ability to hold together. Lining up only a small fraction of the two pieces of Velcro leaves the Velcro very weak.

"Our microfilaments act in a similar way. As a muscle is stretched longer and longer, the microfilaments crossover less and less, and they have reduced ability to contract or sustain the endurance when the muscle is loaded. This is quite evident for the knee joint. When going into Warrior poses, the knee is place over the heel and knee bends to about 95 degrees. The quadriceps (thigh) muscle is elongated while also contracting (this can be considered an eccentric contraction). The microfilaments are still at a sufficient crossover placement to allow one to hold the pose with ample endurance. When one bends the knee below 90 degrees (thigh bone is moving below the level of the knee), the microfilaments have very little crossover and the muscle begins to loose its’ ability to sustain the contraction.

"Since the muscle cannot sustain the contraction sufficiently, stressing energies move down the thigh into the quadricep tendons and into the knee joint. The pose moves from control into struggle and negative feedback signals are transmitted back to the nervous system.

"A similar alignment error in lunging Yoga poses is to have the knee traveling far forward over the toes as the knee bends. From a side view, one can clearly see that the knee is over flexed (hyper flexed) well below the 90 degree point. Even though kneeling lunging poses do not have the same energetic loading as Warrior Poses, the quadriceps muscle is still required to contract to maintain knee stability. With the knee traveling too far forward and hyper flexing, stressing energies also move into the quadricep tendons and knee structures.

"2) Lateral Tracking of the Knee Very common in Warrior Yoga poses is to see participants have the forward knee slightly or excessively falling inwards in relation to the forward heel. This places an imbalanced energy in the quadricep muscles and can send a chronic or acute injury into the knee.

"We have four muscles making up the quadriceps - an interior line (vastus medialis), an exterior line (vastus lateralis), a superficial middle line (rectus fermorus), and a deep middle line (vastus intermedius). These muscles join together into one tendon that inserts into the top of the knee cap (Patella). This connective line continues from the bottom of the knee cap into the patellar ligament to the top of the leg bone (tibial tuberosity).

"Think of these muscles like four ropes pulling on the knee cap when contracting. If you pull harder on one rope than the others, the knee cap will be pulled more in that direction. This brings us to Warrior Pose. When the knee is placed slightly falling inwards, the outer quadricep line (vastus lateralis) acts more energetically than the inner line (vastus medialis). The biomechanical line of this imbalanced energy creates an outwards pulling motion on the knee cap. Some individuals can be prone to having the knee completely shift or dislocate outwards (lateral or patellar tracking).

"To avoid this imbalance and type of injury to the knee, insure that the knee does not fall inwards or towards the big toe in Warrior Pose. When you look briefly down to check your alignment, a good guide for knee placement is that you are able to see the big toe and inner edge of the foot. As you maintain the pose, accessory muscles help maintain this knee line: outer shin muscles (peroneal muscles) help ground the outer edge of the forward foot and draw the shine bone (tibia) outwards / outer hip muscles (abductors and lateral rotators) help move the thigh bone outwards as well.

"The benefit of this knee placement is the quadricep muscles maintain balanced support and energy on the knee cap and knee joint, and the outwards motion of the thigh bone places a more effective stretch into the groin muscles."

Now you know lots more about the hows and whys of proper knee alignment. You may have a better understanding as to why I never turn the light off completely in the Group X room during our practice (the better to see your knees, my dears) and why I circulate through the room (to demonstrate alignment techniques). Remember, we want you to enjoy yoga for many, many years--and that goes for your knees as well!

Namaste,

Nancy

Basic Balance

Most of us suffer from problems of asymmetry and imbalance. The irregularity and imbalance create a lot of stress and strain in our body. At times, it also leads to injury, pain, or just simple discomfort. If you are also one amongst the sufferers, don't fret, try some time with yoga. Yoga creates symmetry throughout your body, making you stronger, flexible and balanced. It also draws a balance between the mental urge to push, control and be assertive, with the impulse to yield, submit and be passive. Practicing various asanas, concentrating and meditating improves the overall being of any individual.

Awareness of the body's position in space, or orientation, is a complicated interactive process. This complex function relies on multiple sensory inputs from the eyes, the fluid in the ears, the sensations of the world around the body, and the interaction of various body parts in space. It's no wonder that feats of balance are often part of the Cirque du Soleil's repertoire! When we see acrobats accomplish almost fantastic moves in space, our brains' circuits are almost overloaded; we recognize the difficulty and appreciate the marvelous control exhibited before our very eyes.

I remember (way back when!) climbing up to the top of the Campanile at Pisa's Campo Santo. The circular stairway was only a few degrees off horizontal at the beginning of the trek. But the time I reached the top of the structure, it took a great deal of work to keep myself upright and not to list toward the "leaning" side. Small increments make a huge difference when we resist the force of gravity and try to balance.




Benefits Of Yoga

Improvement of balance is one of the major benefits of Yoga. Improved balance is referred not only to the sharp physical coordination, but also to the balance between the left and right, front and back and high and low aspects of one's body. As far as balance of the body is concerned, hardly few of us have proper balance. We may be stronger on one side, but definitely fall short of strength when it comes to the other side. The same is also seen, while turning or twisting the head. Whilst we can easily twist or turn on one side, the other is always a problem. Also, though most of can bend forward with ease, bending backwards is a big problem.

Yoga helps us attain hormonal balance by producing a nice positive charge. This is important from the female point of view, especially for pre-menopausal and menopausal women, who want to find ways to balance their hormones naturally.

To attain good balance, you need not be physically strong, but you must work on the mental agility to focus. Yoga's balancing poses demand concentration, an awareness of your body in space, breath control, and patience.

There are a number of asanas that aim at achieving balance in the body. The essential pose is Tadasana or mountain pose, which requires you to stand straight with your legs slightly apart and eyes closed. Tadasana helps you realize which side of your body is more powerful and where do you tend to concentrate your weight. If you suffer from scoliosis, you know how challenging it is to stand with your hips level and your full weight evenly distributed. Try standing in Tadasana during small occasions during your everyday routine: in line at the market or post office, whenever you have a chance to work on your posture. Not only will Tadasana root your energy inward, the pose will improve your breathing and nourish your spirit.

In addition to Tadasana, you can perform various one-legged poses. These are generally done to achieve center balance. The longer the duration of the pose, the better are the chances of improving balance. One effective asana is Vrksasana, or tree pose; it strengths the leg and calf muscles, making it easier to balance the entire body. You don't need to do a full-fledged tree pose every time you think of it. Just practice stand on one leg; for example, try standing on one leg while you are doing the dishes (the counter's close by for support if you get wobbly). Be sure to give both legs equal time. The goal is to give both side of your body an opportunity to get stronger and for you to gain more confidence in your abilities.


Although we don't do acrobatic stunts in our practice, balance is a complex skill and needs ongoing maintenance. Sixty-five percent of individuals older than 60 years of age experience dizziness or loss of balance, often on a daily basis. In our practice together, we devote about one quarter of our time working on asanas that require balancing our entire bodies in space. For many of us, the process of balancing when standing on two feet may be automatic and unconscious, but when we move all our weight to one leg, or when we close our eyes, or when we move into unfamiliar positions--then all our concentration and focus is needed to maintain our balance.


In our practice, physical balance extends not only to the outward aspect of ourselves, but also our emotional and spiritual balance. Strive to keep your balance no matter what life brings your way, and if you should lose it, come right back into balance once more. 


Namaste,
Nancy

Practicing yoga? Props to you! (And maybe a block, a strap, or a blanket.)

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.

Something to extend your reach. 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

It's getting crowded in here! Finding personal space and tranquility in the practice room.

It happens every January--the new year and resolutions inspire us to get serious about our fitness and exercise. As a result of this enthusiasm, 24 Hour Fitness facilities fill up quickly, and the Group X classes are no exception. While 24 Cycle classes are self-limiting (it's impossible to have more students than spin bikes), other classes get crowded. When striving for peace and tranquility in a Mind/Body class such as yoga, it takes some good humor, patience, and a bit of "self-talk" to find those elusive goals.


Getting to a feeling of personal space when mats are close to touching one another can be a challenge. But it doesn't have to be. Consider that yogis and yoginis have been practicing for centuries in small, almost cramped, spaces. Yoga is not about the amount of real estate that surrounds you, just as much as yoga is not about achieving a perfect pose or asana. Yoga is about linking your breath, movement, and interior self together. Yoga is about your internal real estate--the space within your person. When the practice room feels crowded to you, remember that within the borders of your mat, you have all the room that you need to do your practice.

The amount of space that you would like between yourself and your yoga neighbors is pretty much dependent upon your cultural norms. Cultures and civilizations that have high population density tolerate physical proximity better. Americans, bless our hearts, are among the most territorial of cultures. We even have expressions such as "give me my space," and "I need some space to think." We crave open space and unlimited vistas (one reason why "view lots" can demand such a high price). We associate space with status: large automobiles, large homes, large yards, even large television screens. And personal space isn't merely the amount of square feet available: we also have places that we prefer over others. Some students in the Group X classes arrive early to "claim their space" where they are the most comfortable (myself included).

The current estimate for American's personal physical space is two feet on either side, about 27 inches in front, and about 16 inches behind. At that rate, only about 20 students would fit into a Group X yoga or pilates class in Glendora. That's a tiny number of students and would cause much grumbling when a "limit" is reached. Within the confines of safety (determined by the Fire Department), there is no limit to the number of students attending a Mind/Body class such as yoga or pilates. Today's 10:30 a.m. class had about 40 students, and we all got along just fine (plus, heart-felt thanks to all who moved their mats to create room for latecomers).

Under certain circumstances people can accept having their personal space entered without experiencing discomfort, and yoga is one of those circumstances. Your practice rarely (if ever) requires you to extend of the borders of your mat. The concentration and focus that you bring to your practice demand that you look inward. Much of your practice is internal. All you need is yourself, bare feet, a mat, and your full attention. If you find that your neighbors' closeness is distracting--use this as a prompt to heighten your concentration on your practice. Consider that you are stretching your cultural muscles as well as your physical muscles. Set an intention to achieve the same feeling in a dense Group X practice as you might in an expansive outdoor setting.

Namaste,
Nancy

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