Good Golgi Miss Molly! What happens when we hold stretches (a brief physiology lesson).

After the past few classes, a number of you have asked about your particular flexibility and/or range of motion when doing asanas. Increasing your flexibility and range of motion requires time, patience, time, acceptance of your body's skeletal limitations, time, respect for past injuries to joints and/or major muscle groups, and yes, more time. I'm not a physical therapist or a physiologist, but I can share with you some knowledge (and a link) to help us understand just what happens when we stretch and elongate our muscles during our practice time together. Once you have a clearer understanding of how stretching actually affects your muscle fibers and how stretching is perceived by your nervous system, it's easier to accept that increasing flexibility and greater range of motion will happen--in time.

In your muscles, just where the muscular fibers meet the tendons, is a Golgi tendon organ. The organ is composed of strands of collagen and contains nerve tissue. The main purpose of the Golgi tendon organ is to sense muscle tension and then send signals to the brain as to where the tension is located and how much force is applied. When you stretch into an asana such as Downward Facing Dog, the Golgi tendons in your body's muscles are sending signals to your brain. The Golgi tendon organs are what actually causes you to realize the "pull" or stretch in your hamstrings, your Achilles tendons, across your shoulders, in your arms, through your quadriceps. When a muscle generates force, the Golgi tendon organ fires and sends an electrical signal through to your central nervous system. If there are any electrical engineers reading this blog, you might enjoy this this superfine graphic animation (physics and physiology, amazing!). In the simplest of terms (speaking as a total moron in the sciences), the Golgi tendon organ enables the location and intensity of muscular activity.

When a muscle is stretched, it automatically responds with a reflexive contraction (this is called, logically enough, the "stretch reflex"). After a certain length of time, the stretch reflex weakens as the muscle gets used to the sensation. One of the reasons for holding a stretch for a prolonged period of time is that as you hold the muscle in a stretched position, the muscle spindle habituates (becomes accustomed to the new length) and the Golgi tendon organ reduces its signaling. Gradually, you can train your stretch receptors to allow greater lengthening of the muscles.

Developing longer muscles doesn't happen overnight. It's downright dangerous to stretch a muscle beyond its limits (some say beyond 7% of its length). How do I know this? My husband completely tore his right rotator cuff when he overloaded his shoulder while moving an overloaded wheelbarrow. Muscles need time to grow and to stretch. It will take him approximately twelve months (and about three hours of physical therapy exercises everyday) to regrow and strengthen the four inches of muscle that he tore in his shoulder. Time, patience, and gentle, regular stretching--all three are important to regaining range of motion and flexibility.

And so, if you feel frustration when you can't touch the mat (yet) when doing a standing forward fold--be patient. Your hamstrings, calves, and back muscles need gentle stretching to lengthen. Don't push your body beyond its limits. Pay attention to the sensations that your Golgi tendon organs send to your brain, stop and spend a few seconds waiting for the stretch reflex to come to habituation (less sensation). Understand that your body is an amazing collection of interdependent systems, with time and patience you will increase your flexibility and range of motion. As my fellow yogini Lois has often said, "Yoga is slow medicine."

Finally, just because you have long muscles in one part of your body, don't assume that all your muscles are equally long. Your particular skeletal structure, primarily determined by genetics, may have given you extra long bones in your arms or legs, thus giving you the gift of being able to wrap your legs and arms with ease in Eagle Pose. You might spend most of your day slouched at a computer terminal and so hunching your shoulders forward in a Cat Stretch feels natural to you. Chances are, for every muscle group that seems to be stubbornly short and inflexible, the opposing group is longer and more supple (biceps/triceps, quads/hamstrings, abs/lower back). That's not a failing on your part--that's just how our bodies are designed.

And there's a negative side to being too flexible as well. Take a look at this illustration of hyperflexibility. Without supervision and guidance, dramatic injuries can occur. Some sources suggest that with extensive training, the stretch reflex of certain muscles can be controlled so that there is little or no reflex contraction in response to a sudden stretch. While this type of control provides the opportunity for the greatest gains in flexibility, it also provides the greatest risk of injury if used improperly. Only consummate professional athletes and dancers at the top of their sport (or art) are believed to actually possess this level of muscular control.

Physiologically, one of the best aspects of hatha yoga is that we spend a lot of time working on all muscle groups in a pose/counterpose system. We work both sides of the body equally. We hold our stretches with patience. We do make progress. It just takes time.

Until next week, namaste!

Nancy

Building a Bridge: Seta Bandha Sarvangasana

It's been a crazy week here, but I'm never too busy to post something on the blog! From Yoga Journal's "Yoga Basics" section, I am sharing, with Natasha's permission, her step-by-step explanation of Bridge Pose. It's a great strengthener for your spine, quads, buttocks, and shoulders; plus, Bridge Pose is a wonderful transitional pose into Wheel or as a warm-up to Shoulderstand. As a rule, this asana is done near the end of our practice, when we are truly supple and our muscles are warm. 

Don't be overwhelmed by Natasha's descriptions of how to do the pose. Her instructions are specific and descriptive, just exactly what you need to try this pose at home. If you don't have yoga blocks at home, try using a good-sized telephone book or two. The smaller, thicker phone books are pretty nice substitutes for yoga blocks (and the price is right!). With patience and some practice, Bridge Pose provides transitions into more challenging asanas by giving you strength, endurance, and heightened focus.

Until next week, namaste,

Nancy

By Natasha Rizopoulos

Setu Bandha Sarvangasana (Bridge Pose) is an amazingly versatile backbend that you can practice in a variety of ways, depending on what you want to achieve and how you use it in a sequence. The posture is potent by itself, but can also be a precursor to a range of postures with very different energetic benefits—from a heating, stimulating pose like Urdhva Dhanurasana (Upward Bow Pose) to a cooling and calming pose like Salamba Sarvangasana (Supported Shoulderstand).

Bridge can be either a restorative posture or a dynamic way to open and strengthen your body. It opens your thoracic spine (the middle and upper back) and imprints important alignment principles in your lower body that will serve you throughout your practice. Whether you are new to yoga or have been practicing for years, you can reap benefits from building a strong Bridge. As you play with the pose in its various incarnations, enjoy it as you would a new friend with whom you anticipate many years of fruitful and illuminating companionship. It won't disappoint you.

Setu means "bridge," sarva means "all," and anga means "limb." So in Setu Bandha Sarvangasana, all your limbs are working to form a bridge with your body. This pose serves as a bridge in other ways as well, because it connects your practice to other poses—namely Urdhva Dhanurasana (Upward Bow Pose) and Salamba Sarvangasana (Supported Shoulderstand). Your work in Bridge can inform both those powerful postures, so that when you start to practice them you can truly reap their rewards.

Energizing Upward Bow—The setup of your legs and feet in Setu Bandha is identical to the lower body in Urdhva Dhanurasana. Sometimes Upward Bow is called Full Wheel, and Setu Bandha is called Half Wheel. Bridge is the ideal pose in which to imprint the correct actions for Upward Bow, because alignment tends to go out the window in the more challenging backbend. Setu Bandha gives the hip flexors a gentle stretch and teaches parallel feet and neutral rotation in the legs, which are essential to protecting your lower back in Upward Bow.

Relaxing Shoulderstand—The arms, neck, and upper back in Setu Bandha look similar to how they appear in Shoulderstand. You don't take your entire body weight into those areas in Bridge, however, so it's the ideal place to develop your strength and flexibility before you attempt an inversion like Shoulderstand. Bridge opens the thoracic spine and teaches the actions of lifting the shoulder blades into the chest, externally rotating the arms, and keeping the natural curve in the neck—all crucial to a healthy Shoulderstand.

The first variation, which is one of my favorites, is a restorative version that will open your thoracic spine, teach you several important actions, and relax you on a muscular and an energetic level. You can use this setup outside class when you feel congested or tight in your upper back.

Lie Back

Begin seated on your mat, with a pair of blocks placed behind you. Situate one block in the middle of the mat in a horizontal position (either flat or on its side) and another block parallel to the first, but closer to the top of the mat and in a more upright position (either on its side if your first block is flat, or at its most vertical if the first block is on its side). If you're petite or less flexible along your spine, try the two lower block positions, which will create a gentler backbend.

Next, release back onto the blocks, reaching behind with one hand so that you can adjust the blocks as you make contact with them. You will want the bottom block to end up beneath your shoulder blades, with the lower edge of the block lined up with the lower border of your shoulder blades. Once you've placed the first block, adjust the other block so that it supports the back of your head. It's in the right place when it feels stable enough that you're willing to relax back onto it rather than hold yourself up, which can create tension in your neck.

The block beneath your shoulder blades guides the shoulder blades to move up and into the chest, creating a bend in your middle and upper back, an area that's usually tighter than the rest of your spine. Because the blocks do the work, you can stay in this position longer than if you held the position on your own, so your body and mind assimilate and imprint the opening action.

When the blocks feel secure, externally rotate your arms so that the palms face the ceiling, and allow your upper arms to drop toward the floor. The rotation in the arms, along with the action in the shoulder blades, allows your trapezius muscles to soften and release down your back, counteracting the tightness that often accumulates during the day.

Next, extend your legs and let them fall open so they are externally rotated. Then release your inner thighs toward the floor so your quadriceps squarely face the ceiling, which creates a neutral rotation in the legs. Observe the difference between the two positions in terms of how your lower back feels. Externally rotated legs result in a narrowing across the lower back, which can compress the sacroiliac joints. A neutral rotation, on the other hand, broadens the lower back; this openness is critical to healthful backbending. Hold the pose for one to two minutes, depending on how comfortable you feel.

Lift Up

For the next variation, shift the blocks to your lower body to learn valuable alignment lessons for your legs and feet. Begin lying on your back with your legs in the neutral position from the last round. Now bend your knees and plant your feet close enough to your buttocks that your knees stack over your heels. The position of the feet is very important in backbends. Check to see if your feet are hip-distance apart and parallel to each other; it's common to feel that your feet are parallel when they are actually turned out, and to feel that your feet are pigeon-toed when they are actually parallel.

When the feet turn out, the knees often follow and splay out; and when this happens, there's external rotation in the legs, which can compromise your lower back. To counteract the tendency to turn your legs out when you backbend, place a block flat on the floor between your feet (in whichever position keeps them hip-distance apart) and keep the inner edges of your feet alongside the block as you come into the pose. Now place a second block between your inner thighs (in whatever position keeps your knees hip-distance apart).

Press down with your feet to lift your hips to the ceiling. Extend the flesh of your buttocks toward your knees and gently grip the block between your inner thighs to ensure a neutral leg rotation. These actions will lengthen and broaden your lower back. Externally rotate your arms, palms up, and press down with your outer shoulders and upper arms so that your ribs and middle back come off the floor. Re-create the lift of your shoulder blades into your chest to open your thoracic spine. Move your chest toward your chin, but don't let the back of your neck touch the floor. Instead, keep the natural curve of the neck by lifting the cervical spine into the front body, so someone could slide a finger between your neck and the floor. Hold for 8 to 10 breaths and slowly lower down.

Bridging the Gap

For the full pose, begin in the same position as the last round, but without the blocks. Remember to keep your feet and thighs parallel. Root down evenly through the four corners of each foot and lift your hips. Without the blocks as guides, your knees may start to splay out. You will feel more weight on your outer feet if this happens. Release your inner thighs toward the floor as you did in the first variation and extend your tailbone toward your knees to lengthen the lower back.

Interlace your fingers beneath your hips and externally rotate your upper arms so that your outer shoulders roll under. Make sure when you do this that the movement is purely lateral; don't drag your shoulders away from your ears. Doing so flattens the natural curve of your neck and tightens the trapezius muscles, which should remain relaxed. Imagine that your shoulder blades are a pair of hands lifting into your chest, spreading the front of your body and opening your heart.

When applied to yoga postures, the Sanskrit word sukha is often understood as "comfortable," "easy," or "spacious." When your Bridge is aligned so that there is no compression in the lower back and the emphasis is on opening the middle and upper back, the pose can embody this concept, releasing tight spots in ways that will benefit you in both your practice and your daily life. It will also help you in Shoulderstand and deeper backbends, so that those powerful and transformative poses are equally sweet. Finding sukha in Setu Bandha, in other words, can be a veritable bridge to life.

Natasha Rizopoulos lives and teaches yoga in Los Angeles and Boston.

Enlightening Reading: Getting deeper into your practice.

Once yoga becomes part of your daily life, you want to know more. Which asanas are beneficial for you? Which might be used for relaxation, for insomnia, for energy, for internal focus, for balance, for just what you might need at that moment? There are some excellent books available to the general public that are of interest to yogis and yoginis. If you want to know more, if you would like to try some variations or modifications of asanas we practice together, if you have particular concerns about your health or physical condition, or if your are just plain curious, here are some inexpensive (less than $20.00), paperback books that might interest you. Most of these titles are available at general retail bookstores, or online at the ever-ready amazon.com site. I have printed out each book's title, cover, and a review of the contents.

Timothy McCall, Yoga as Medicine: The Yogic Prescription for Health and Healing.

Starred Review from Publishers Weekly: "Western-trained internist and Yoga Journal medical editor McCall has practiced Iyengar yoga for a decade. In 2002, he traveled to India, where most scientific research on yoga's medical benefits has been conducted. The results of that visit and McCall's subsequent study of yoga therapy and ayurveda (India's ancient medical system) are presented here, translated into Western medical terms. For example, McCall demystifies such concepts as samskaras (unconscious patterns that negatively affect behavior and health); scientists, McCall says, explain these patterns as repeated firings of neurons that change the brain's wiring. Although McCall's focus is on yoga therapy, he includes material that will be helpful to most students. For readers challenged by illness, he provides an overview of popular yoga styles and their suitability for various degrees of fitness; steps to finding a yoga therapist; and what to expect from a session. Twenty chapters feature noted yoga instructors describing their approaches to specific conditions—panic attacks, carpal tunnel syndrome, depression, infertility, cancer, etc. They offer advice, rather than fixed protocols, based on their tradition and experience. This might frustrate readers seeking a formula, but those willing to experiment have access to many diverse tools and practices. No doubt McCall's fine articulation of yoga's healing potential will appeal to a large audience of instructors, students, physicians and their patients." Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.


Leslie Kaminoff, Yoga Anatomy.

Basic and classic asanas are illustrated "with clear, expert instruction and full-color, detailed anatomical drawings, Yoga Anatomy depicts the most common asanas to provide a deeper understanding of the structures and principles underlying each movement and of yoga itself. From breathing to standing poses, see how each muscle is used, how slight alterations of a pose can enhance or reduce effectiveness, and how the spine, breathing, and body position are all fundamentally linked. Whether you are just beginning your journey or have been practicing yoga for years, Yoga Anatomy will be an invaluable resource—one that allows you to see each movement in an entirely new light. Author Leslie Kaminoff is a recognized expert and teacher in anatomy, breathing, and bodywork. He is the founder of The Breathing Project, New York City’s premiere yoga studio dedicated to the teaching of individualized, breath-centered yoga practice and therapy." (Review from amazon.com's website


Jean Couch, The Runner's Yoga Book.

This book "is an ideal companion for the weekend or professional athlete, for the reader who wants to stretch and relax, and for the developing yoga student who wants to establish a home practice. Drawing on over thirty years of teaching and personal practice, author Jean Couch offers precise instruction in all types of poses, guidelines for home practice, yoga routines for other sports, including bicycling, skiing, swimming, tennis, and walking, a resource guide for further study, and a yoga-poses-by-alphabetical-listing index." (Product description from amazon.com's website) There are over 400 photographs and illustrations for various levels of expertise. If you include yoga as part of your cross-training routine, this is a most helpful book, designed for all ages and fitness levels. 


Martin Cook, Brooke Boon, and Daniel DiTuro, Hatha Yoga Illustrated.

This book is highly recommended by two famous instructors: Shiva Rea and Baron Baptiste. This book "presents nearly 650 full-color photos to visually demonstrate 77 standard poses from hatha yoga that apply to all major hatha styles including Iygengar, Astanga, Anusura, and Bikram. Individual poses are presented from start to finish, showing you how to achieve proper alignment and breathing to ensure challenging yet safe execution. The results is an increase in the effective, both physically and mentally, you'll experience with each pose. Several pose variations based on your personal preference, ability, and fitness level are also included. Eleven sample yoga routines show how to assemble the poses into workouts that meet your specific time, difficulty, and intensity parameters." (Review and description from amazon.com's website.)

B. K. S. Iyengar,  Light on Yoga: The Bible of Modern Yoga.

"The definitive guide to the philosophy and practice of Yoga--the ancient healing discipline for body and mind--by its greatest modern teacher. Light on Yoga provides complete descriptions and illustrations of all the positions and breathing exercises. Features a foreword by Yehudi Menuhin. Illustrations throughout." (Product description from amazon.com's website) This book provides the foundation for both the physical and spiritual practice of yoga. A true classic!

Mira Metha, How to Use Yoga: A Step-by-Step Guide to the Iyengar Method of Yoga, for  Relaxation, Health, and Well-Being.
Written by "one of today's leading exponents of yoga in the style of B. K. S. Iyengar. She presents a practical philosophy that unites body, mind, and spirit for health and fulfillment. With over 450 color photographs, this book acts as a guide in achieving a fit and flexible body through the practice of yoga postures (asanas) and breathing techniques (pranayama). These practices work on all body sustems, stimulating circulations, toning muscles, and improving overall health. Best of all, the author makes this powerful antidote to the stresses of modern life accessible to those who want to practice at home safely and effectively." (Product description from amazon.com's website)


Of course, reading about yoga is a long way from practicing yoga, but visual examples are helpful for many of us, and concrete illustrations are even better. What can also be gained from these books is that your yoga practice is just that--YOURS--and your practice will evolve over time. Many of these books present several levels for asanas, an ever-so-essential reminder that it's not about the pose, it's about listening to your body.

After class next week, I'll have a few of these books available if you'd like to take a look at their formats and illustrations. 

Namaste,

Nancy

Yoga and Hypertension

Hypertension, the medical term for high blood pressure, can be a major health challenge. As we age, our blood vessels become less elastic and/or narrower, thus putting more pressure on the vessel walls and creating hyper (too much) tension (pressure). Because hypertension is often present with few or no symptoms, it has sometimes been called the "silent killer." Left unchecked, high blood pressure damages arteries and kidneys. Even worse, hypertension is related to other high risk conditions such as strokes, heart attacks, Coronary Artery Disease (CAD), paralysis, and can be fatal. No one wants that! If a hypertensive person does experience symptoms (mild or pounding headache, dizziness, blurry vision, ringing in the ears), the symptoms might not be recognized as being caused by high blood pressure.

Now that we understand just how important it is to manage blood pressure, what should the "numbers" be? Several blood pressure readings need to be taken to determine if hypertension is present. An occasional high reading, perhaps as a result of racing through the medical building to make an appointment or even anxiety about an office visit, is no cause for alarm. Essential hypertension or primary hypertension can be caused by several factors: stress, injury, emotional disturbance, heredity, race, the weather, body weight, smoking, alcohol intake, and even how much salt or fiber is in your diet. Your and your doctor will work on managing not just one, but several of these factors to bring your blood pressure closer to ideal for you.

By definition, the standard for Stage 2 Hypertension is a reading of 160/100 or higher. Such a reading would require at least one (or perhaps two) medication to keep the pressure on the blood vessels lower. Stage 1 Hypertension is classified as a reading of 140-159/90-99, and frequently is managed with medication as well as life-style changes. Pre-hypertension is a reading of 120-139/80-89. Whether hypertension is evaluated as being at Stage 2, State 1, or Pre-hypertension--only a medical professional is equipped to determine what specific medications and life-style changes are needed.

All that being said, one important lifestyle change is exercise. Yoga is an ideal exercise for hypertension, as the discipline of yoga calms the nervous system, encourages deep and regular breathing, and promotes gentle circulation throughout the body. If you have hypertension, yoga is really, really good for you, but there are a few contraindications (or no-no's) for your yoga practice:
Don't spend too much time with your head below your heart. When in forward fold, for example, raise your head level with your chest, especially if you experience heaviness or throbbing in your head.
Stay away from extreme inversions. Leave the headstands for the bats and other animals with low blood pressure. Upside-down asanas aren't for you.
Don't practice breathing exercises (such as Breath of Fire) that force rapid breathing. Instead, focus your pranayama practice on deep and profound breathing such as Alternate Nostril Breathing. You are trying to calm your nervous system; hypertensives are charged up enough as it is.

What are some asanas that are particularly recommended for hypertensives (or, in my case, just plain "hyper" people)? Take life and your daily practice at a more relaxed pace. Try some restorative poses such as Legs Up the Wall, Reclining Bound Angle, and of course, Savasana. Spend some quality time in each of these poses. Get comfy with pillows, blankets, music that soothes you, turn the phones off for a bit, and enjoy each asana for ten minutes.

Using yoga as one of your lifestyle modifications will not only help you manage your blood pressure, it will become an essential part of your routine. Think of your yoga practice as some of the least expensive, yet effective, medication you can use. Thirty minutes everyday? That's worth your lifetime.

Until next week, namaste,
Nancy

So many choices, so little time . . .The Basics of getting Balanced Fitness

Unless you were an expert in fitness and training, your first trip to the gym was likely to have been overwhelming. So many machines to chose from on the first floor, and that was just for cardio! Upstairs, many of the exercise machines resembled some kind of medieval torture devices: pulleys and levers, weights to be adjusted, and some machines didn't have any working parts at all. Without a trainer, or a knowledgeable friend, it's difficult to know what to do, how often to do whatever, and in what order to do those mysterious fitness routines. 

Let me state, with no shame, that I am NOT a trainer; I'm just a Group X instructor who has asked lots of questions and pestered lots of people to get some answers. I also listen carefully when I attend Group X classes several times a week. And, with some help from the Mayo Clinic's website (check out the link posted above), here's what I've learned.

No single activity gives completely rounded fitness levels. While some exercise disciplines offer lots of benefits, a varied set of routines will yield the best over-all results. For example, doing nothing but cardio routines will build great cardio-vascular endurance and burn lots of calories, but cardio will not necessarily build stronger muscles or increase bone density. Yoga and Pilates can lengthen and stretch your muscles, increase your core muscles (abs, glutes, lower back and hips), but unless you work up a genuine sweat for a sustained period of time, you won't build up endurance. And without working on your core and balance--none of the above will do you any good should you fall and suffer from a fracture or major tear.

When planning your time at 24 Hour Fitness--strive for balance and variety. Try to include all five goals into your weekly fitness routines.

Cardiovascular or aerobic fitness. We all need to work up a good sweat, and on a regular basis. It's better to dedicate at least 20 to 30 minutes of cardio work daily than a two-hour marathon session once a week. By definition, cardio activity gets your heart pumping by using large muscle groups. Walk, jog, swim, kickbox, climb stairs, use the elliptical, pedal a bike, dance--24 Hour Fitness offers many choices for your cardio fitness. Find the ones that you enjoy. Sweating is much more fun if you are loving the activity.

Strength Training. Muscle tissue burns calories at a higher rate than fat tissue. (That, alone, is a motivator for me. More muscle, then more calories can be eaten with minimal weight gain!). But it's not just about vanity. Without use, muscle fibers get weaker and less effective. Last week, an orthopedic surgeon told me that it's vital to challenge our muscles with weights, ideally twice or three times a week. Not only do we build up muscle tissue, the bones under the muscles become more dense. If you are intimidated by the machines upstairs, spend an hour with a trainer and learn more about them. If you aren't "into" using machines, try a 24 Lift or Power Sculpt class in the Group X room. You won't get big, bulgy muscles by lifting weights a few times a week. It took Arnold Schwartzenegger YEARS of almost continuous lifting to get that Terminator physique.

Stretching. Aerobic activity and strength training both involve contracting muscle fibers. But your muscles need to stretch out as well. The ligaments, tendons and surrounding fibrous tissues will strengthen as you stretch. Include some stretching (never "bouncing") before you begin any activity. With regular "dedicated" stretching classes such as Yoga or Pilates, your range of motion will improve. And, let's face it, stretching feels so good. Ideally, a full  60-minute stretch routine (such as Yoga or Pilates) will be the "wind-down" activity.

Core Strengthening. Your core muscles (abdominals, lower back, pelvic muscles, and glutteals) support your vital internal organs. Joseph Pilates called these muscles the "powerhouse." In traditional Chinese medicine, your core is the source of your "chi" or energy. Strong core muscles support your spine, help your posture, and reduce the likelihood of injury. Core strengthening can be anything that moves your torso without support (for example, the "crunch"). Since your core muscles are so strong, they can be challenged daily. Almost all Group X classes have a core strength component in them. If you want to really target those core muscles, try a class in Pilates, Yoga, or dance (Zumba, Salsa, Bellydancing). The rectus abdominus muscle that runs from your pelvis to your sternum will get stronger and as the fat burns away, might even become visible!

Balance Training. This aspect of fitness training is one that isn't obvious unless you've gotten an opportunity to work with a trainer, or taken Yoga or Pilates. As we get older, our sense of balance deteriorates. After all, how often do you and your friends practice standing on one leg to see who can last the longest? Bet it's been a while. I try to include at least 12 to 15 minutes of dedicated balance work into our practice every week. Balance training engages the core muscles (they are actually a two-in-one activity), improves your posture, and gives you increased confidence. 24 Hour Fitness has several BOSU balance trainers like the one at the left that you can use to challenge your stability and balance.

Wow! That's a lot of stuff to consider! It just seems that way. But realize this, if you work out three times a week (or more) and include a measure of cardio, some stretching, some weight-bearing exercise, more stretching and core strength and balance work--you are achieving all components. Ideally, you will begin with cardio activity to get your heart rate elevated, do some quick stretches, lift some weights while you're still warmed up, and then stretch as you cool down.

One of the benefits of 24 Hour Fitness is that we offer many, many machines to help you with your routine. Additionally, the trainers are well-versed in all aspects of fitness and can help you create a customized workout just for your needs, body mechanics, and goals. Finally, Group X classes offer opportunities to get all five aspects of a Balanced Fitness Routine. And, it's not absolutely necessary to include all five components in every workout, but it's good to know what makes up the ideal. Some days, you are short on time. Some days, you need to take a break. Others days, you want to challenge yourself. That's what we are here for. Make the most of your membership and take advantage of all that is available to you. 

Until next week, namaste

Nancy

Yoga and flexibility--let's dispel the myths! It's all about YOUR range of motion.

How many ways can an asana be done? Depending upon your experience, your muscular structure, your skeleton, your flexibility, and your range of motion--there are many, many ways to perform an asana. Taking a pose to the "max" or taking a first, tiny step depends upon you. It's not about being a contortionist--it's about your personal range of motion. 

Some basics to consider:

  Yoga and pilates are two types of exercise that work your muscles, ligaments, and joints through complete range of motion exercises. 

  Daily chores such as housework, gardening, and climbing stairs are good exercise, but don't take your body through a complete range of motion.

  Like strength training, range of motion training is sensitive to schedule. Just a few weeks away from your routine practice can make a difference in your flexibility.

  Range of motion diminishes as we age, so it's important to keep challenging our joints and muscles to move.

  If your joints or muscles are swollen or painful, move them very gently through their range of motion.When you feel resistance, STOP!

  Proper technique and alignment are necessary to get the greatest benefit from any exercise, particularly those that challenge your joints. It's counterproductive to force your body into a pose. Never sacrifice alignment at the expense of moving deeper. 

  The regular, gentle stretching that is done in yoga is active stretching. No one "assists" you by pulling, shoving, or correcting. You are in charge of how far your body needs to go.

Many newcomers to yoga are under the impression that yoga is all about flexibility. Nope! Yoga is about taking your body to its resistance that day and no more. Those whippet-thin and hyper-flexible yoga practitioners make apparently impossible poses look effortless. Actually, they have developed such a large range of motion that to get the benefit of a pose, their limbs must move into ever-more extreme positions.

If you were in class today, we had a great "clinic" as to how range of motion affects the variation of an asana. As we did Setu Bandha Sarvangasana (bridge pose), some of us kept the soles of our feet flat on the floor and our shoulders on the mat. Some of us moved our hands to assist our hips off the mat. Others moved their shoulders closer together and grasped their hands under their backs. And, some took their entire body off the mat and rested their entire body weight on their hands and feet, turning their bridge pose into wheel.

And who got the greatest benefit from their asana? Everyone who challenged their bodies to their personal range of motion. The super-flexible class members felt no more lift in their chests and in their lower bodies than those who struggled to keep their hips up and their knees heading straight. That's the beauty of doing yoga. It can work its magic for every single body type and physical condition.

Interspersed throughout the blog are photographs of variations of Setu Bandha Sarvangasana. They illustrate many different "flavors" of the asana, from restorative (and oh so comfy!) to challenging (yowza!). Depending on your energy level, flexibility, confidence, strength and experience, you can move along a very wide continuum.

Yoga's stretching, pulling, breathing, and resisting assist in joint lubrication, bone density, balance and stability, better posture, and self-confidence. It's not about how you look while doing yoga, it's about how you feel.

Namaste,

Nancy

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