The Power of Choice and The Yoga of Action
Life is Good
I mean, really, REALLY GOOD. It is easy, however, to get caught up in the not-so-good – the suffering, the disaster and the struggle. With so many of us fighting just to pay the bills and to put food on the table, it can be comforting to commiserate and complain with others who are experiencing the same thing. Lately though, I have noticed that focusing on the struggle is actually counter-productive. It is overwhelming and frankly pointless.
Suffering is Optional
I am aware that struggles will continue to occur in my life. I also realize that how I respond to the struggle is my choice. Yoga and mindfulness practices have helped me get to the point where I can notice the things in life, and in the world, that are unfair, unjust or downright difficult. I can notice these things and not get wrapped up in the hopelessness of it all. In the midst of crisis, I can still feel connected and comforted. I am fully aware of the suffering in my life and in the lives of others but I also see the potential that lies in each and every one of us. It is empowering. It is inspiring. It leads to the kind of action that can make a difference.
Unsure about what action you should take? Join the club.
If you find yourself feeling confused or helpless, know that you are not alone. Take comfort in your choices, even the little ones. Making a choice to live a life of mindfulness is taking action. Making a choice to roll out your mat or sit on your meditation cushion is taking action. Whether the choice is to go for a walk, to help a neighbor, or to simply feel better about yourself, the choice itself is the first step towards making a difference. No matter how small or insignificant it may seem, when you claim your power of choice, it has a snowball effect in your life.
Why Yoga?
In yoga practice we confront ourselves both physically and mentally. We practice letting go of attachments in the simplest of ways. For example, we let go of thinking about our To-Do Lists and instead focus on breathing and relaxation. Yoga reveals to us our strengths, our limitations and our unhealthy patterns of thinking. It teaches us acceptance and shows us where we have room to grow. With that awareness, we are left with a choice. And just as we practice, we can choose to let go of fear and suffering and focus on solutions and potential instead. Take comfort in your choices because they contain your power for transformation, for change.
Every minute of every day is full of opportunity to claim your power. And it really is as simple as a choice – a choice, right now, between fear and LIFE. I choose life – fully awake, vibrant, healthy, active, compassionate life. And with that simple choice I am seeing evidence of my untapped potential. And it is good, really, REALLY GOOD.
So, how do you shift from worry and fear to decisive action? How does yoga practice help you make a difference in your life and the lives of others? I would love to hear your thoughts. Please leave a comment below.
Yours in Gratitude,
A Yoga Pose for Letting Go and Opening to Potential
Reclining Hero’s Pose Variation
Practice moving into this pose with intention and deliberate placement of your body. Exercise your power of presence, choice and action.
Sit with your feet at the outsides of your hips. You can separate your knees as wide as you’d like to find a comfortable position for your knees. Keep your feet close to your hips with the tops of your feet on the floor and your toes pointed directly behind you. Place a bolster or folded blankets behind you and begin to recline back, resting your upper body on the bolster. Your neck should be in a neutral position which means you may need to use additional bolsters or blankets to see that your head and neck are supported. Relax as completely and deeply as possible. Breath slowly in and out through the nose. Relax your shoulders down and rest your arms on the floor with your palms facing up. Allow your heart center to widen as if the skin and muscles of your chest and your ribs are opening side to side, exposing your heart and revealing your true nature, your choices in this moment, your power.
Yoga to the Rescue: Winter Warmth is Just a Pose Away
Snowed in and stir crazy? Or is it just me?
I am so restless in fact that I’ve moved furniture in the coldest room of my house so that I could have some space to get busy and heat things up yoga-style. I’ve even busted out the camera (and leg warmers and yoga socks ).
Here is a short yoga practice, about 20 minutes total, that I put together with the intention of heating up my body and soothing my nerves. The sequence includes a fire starting breathing technique, sun and moon salutations, strength building poses, deep hip stretches and backbends. And don’t forget about final relaxation to help spread that fire to your whole body.
The audio and video quality is not the best but the information is there. This sequence (and my legwarmers) has been so helpful to me while I’ve been snowbound. I hope it helps you, too.
So, turn up the heat and move your body. Let’s melt the snow together y’all.
Yoga for Winter Warmth Part 1 – The Warm Up
Yoga for Winter Warmth Part 2 – Deeper Stretches and Heat Building Poses
Post your questions or share your Yoga for Winter Warmth experience below.
Namaste,
Yoga to the Rescue: The Other Side of Confusion
Have you made your resolutions for 2011?
I can’t say that I’ve ever been in the habit of listing my New Year’s Resolutions at the years end. For one, I am constantly striving to be a better me. My goals and inspirations come to me throughout the year. However, this awareness of my un-involvement in, and in fact apathy for this very popular tradition has me indulging in introspection.
Is it because in the past I haven’t seen myself as the deliberate creator that I am? Am I prone to a victim mindset (you know, faulting the economy, the job market, my upbringing, and other endless excuses)? I am simply too lazy to take responsibility for my life?
The question often contains the answer
Ouch. The truth sure stings sometimes. Still, I prefer it to living a life of illusion (not the Joe Walsh song – actually, I really like that song). With all of this in mind, I have begun a new practice, a “resolution” if you will. When I have a tendency to question, I turn it into a statement. The result is that I find clarity where there was previously floundering. With clarity I am more likely to take action. It is like this: When I state that I haven’t recognized my power for intentional living and that I use excuses to let myself off the hook and that I can claim my power and my responsibility at any moment, a pretty wonderful thing happens. I know what my next step is.
Practice is the key word here. I am not always as present for myself as I intend to be. Fortunately, my default response to feeling knocked off my center is internalization and questioning. And as I mentioned earlier, the question and the answer are usually very close indeed.
Bonus: I always have my yoga practice which continues to reveal me to me.
Yoga Sequence for Clarity and Inspiration
I have designed this short asana sequence to relax and sooth stressed nerves and reveal a clear headed, confident state of mind. Practice when you feel confused or unclear about what you want, your life purpose or simply what you should do next.
So there it is, my gift to you as we enter this new year (and new decade!). Please return to it whenever you need. I plan on posting more videos soon. Please let me know if you have any requests.
Also, I would love to hear your thoughts about this video or about your New Year’s resolutions. How do you find clarity amidst the chaos? Please share!
Happy New Year!
Bringing Your Yoga Practice Off of Your Mat
In the sacred space of the yoga room, you are provided with a safe place to get to know yourself, your body, your fears and your strengths.
Yoga class can bring many lessons and a variety of experiences within the span of but 60-90 minutes. Learning how to apply your experiences in yoga class to your life outside of the yoga room can bring that bliss-filled-yoga-class-clarity to other areas of your life, too.
Here are a few examples of how to grow your yoga practice into your day-to-day moments.
Notice your breath.
Something that is repeated in yoga class after yoga class is bringing your awareness to your breath. Also, incorporated in a class is pranayama or yogic breathing exercises. This is a helpful and powerful practice that carries over into everyday life almost by default. With regular practice, you begin to notice how you are breathing in any given situation. For example, “Is my breath short and shallow or slow and steady?”
The awareness that yoga practices brings and the ability to return to your slow flow of breathe can be extremely helpful. A relaxed breathe promotes a relaxed body and ultimately a relaxed mind. Try it next time you are stressed while sitting in traffic or facing a deadline at work. First, notice that you are stressing out (that seems pretty obvious). Then, notice your breath. Let go of everything else and breathe slow and deep. What usually comes next is a sense of serene clarity and the ability to to handle whatever it is that has you stressed. The alternate nostril breath is a brilliant “stress-buster” (I have been known to do this while driving).
Release unnecessary tension.
In the same way that awareness of your breath is helpful, so is awareness of your body. The cues given by yoga teachers in class are relevent in many situations daily. That “dawning” you have in class when you finally understand what it means to release your shoulders back and down holds true in life – release unnecessary tension. In other words, find where you are “leaking” energy with tense muscles, let go of the tension, and you might just find that you have more energy and clarity as a result.
Let go of what does not serve you.
In the most literal sense yoga class helps you relieve the physical tension that leads to energy “leaks.” In yoga class you are often confronted with your criticisms, comparisons and judgements of yourself (and sometimes others) as well. You can either continue those patterns of thought and be miserable or you can let go of those things (even if just for the span of the class) in order to have a better class experience. This becomes a practice for life as well. Can you let go of certain patterns that you may have outgrown?
Accept yourself as you are.
Comparisons and goal-oriented mindsets are part of our nature. We want to strive, we want to achieve. No different with our yoga practice. We have reasons for practicing, for example, weight loss, peace of mind, or a deeper spiritual connection. It is easy to slip into a mindset of “achieving” or in other words “wanting” and thus living in the mental space of “not having” You won’t be able perform the most advanced or physically challenging poses in the beginning, nor would you want to (ouch!). However, you can realize that the beauty is, in fact, in the unfolding – the opening up to yourself.
When you realize that where you are in your ability is perfect and exactly were you need to be, a miraculous thing happens. You accept yourself as you are instead of fighting your limitations. Your focus shifts from that which you do not have (wanting mind) to that of appreciation for what you are. And in this space, you are open to way more possibilities than those stringent goals you set in the first place. Why limit yourself in life? Be easy about it and give yourself the freedom to allow infinite possibility.
Please share your thoughts about bringing yoga union to your off-the-mat life. I would really love to hear from you.
Love,
If you’d like to read more, check out this post where I discuss the subtle ways in which my yoga practice helped me deal with chronic depression.
The Yoga of Relationships – Moving from Anger to Forgiveness [VIDEO]
The Yoga Microcosm Effect.
The more I practice yoga, the more I see my body as a symbolic representation of the non-physical me. While in a yoga pose I notice the subtle relationships in my body, for example, the relationship between the breath and the tension in my body and also the relationship between my feet and my spine. Honesty and good communication are important elements in a healthy relationship and the key to those things is awareness.
In this short video, I discuss how yoga and cultivation of awareness can be a useful tool in creating the kinds of relationships you want in your life. Specifically, I describe how I moved from anger and pain in a relationship to forgiveness and freedom.
I would love to hear your thoughts about this. Have you noticed the lessons of a yoga pose having an effect on your life outside of the yoga mat? How has yoga helped you create healthy relationships in your life?
Post your comments below.
Lots of Love,
How I Came to Understand Children’s Yoga ~ My elephantjournal.com debut!
My elephantjournal.com debut!
I am so excited about this. The community of bloggers and thoughtful people over at elephantjournal.com are a huge inspiration to me. It is one of my favorite places to hang out online and if you head on over there and look around a bit, you will see why.
I would be truly honored if you would read my very first post for elephantjournal.com and leave a comment there and even share with your friends and social networks (that would be awesome!).
My Children, My Gurus
As a mother of two, I know parenting to be one the most challenging and rewarding endeavors one can experience in life.
I am grateful to have found myself seeing the world through my children’s eyes as they explore with reckless abandon and plenty of giggles. There’s nothing quite like a big squishy hug and an “I love you, Mommy” after a long day of enforcing boundaries and worrying about their safety.
As a yoga teacher, I find sharing yoga with others to be incredibly rewarding as well. You can learn a lot by having to explain something to someone and by seeing people become empowered to participate in life mindfully and compassionately. Why it never occurred to me that combining the two (children and yoga) could be such a profound experience is beyond me.
So, it happened by chance that I stumbled upon the amazing gift of teaching yoga to children and I have my beautiful 6 year old daughter, Tobin, to thank for it. Continue reading on elephantjournal …
Thanks for your support!!
Previously published here on my blog in December 2009.
Strike a Pose Saturday: Dancing with Your Inner Warrior
I am feeling all nostalgic for South Florida, the ocean and Hot Yoga Teacher Training.
So, this week’s Strike a Pose feature includes a picture of me yoga-posing it on Ft. Lauderdale Beach, in the thick of teacher training.
Jimmy Barkan’s Yoga Teacher Training was a life-shifting experience for me, symbolized here by the funny camera angle.
I know this pose by several names: Reverse Warrior, Exalted Warrior and Dancing Warrior. I like all three names and use them interchangeably. Depending on the mood and the moment, each name can be appropriate.
Yes, I could have my right knee a little more bent in the picture above, with my thigh parallel with the sand but 3 weeks into the training, my legs and hips were ridiculously tight from the hours of yoga practice every day. Not to mention the sand and the surf – they made things a little tricky, too (hey, where’d my feet go?).
Tips
- -The alignment of the bent knee is important to avoid straining the ligaments of the knee joint. Keep the knee centered directly over the ankle.
- -Keep the straight leg very active and straight with the outer edge of the foot pressing into the mat (or sand … or whatever).
- -Hips should be in a neutral position which means scoop the tailbone slightly and draw the navel and lower ribs in and up.
- -Try not to lean into the hand that is on the outer thigh but rather lift up and stretch back.
- -The tendency will be to straighten the front leg when you go back, so be mindful of the legs, with a little extra attention on that front knee, throughout the pose.
Benefits
- -Increases the strength and flexibility of the legs, ankles and feet.
- -Stretches the groin, hip muscles and connective tissue of the hips.
- -Stretches the side of the torso and the arm.
Read last week’s tips for Wheel Pose.
Thanks for reading and please leave any questions or comments below (I love questions!).
Lots of Love,
Lindsay
By the way, please practice safely. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Because you are special and doggonit … I like you.
Strike a Pose Saturday: Bending Over Backwards Never Felt SO GOOD!
I don’t know about you, but I love backbends.
There is something about the inside-out feeling of bending my body in this way provides such a release (and relief!) for me. It didn’t come naturally, though, and it took some practice and mental focus to overcome the fear I had around opening my back and my body. Then, once I was clear and trusting that backbends were actually GOOD for me, my body had to catch up with my mind. There was years and years of tightness and patterns to work through (still working through, by the way), a journey which is as much emotional as it is physical. This disciplined practice of yoga asana (hatha yoga) is all about FREEDOM and that is what this pose has taught me the most – freedom in my body and in my thoughts and emotions.
Hi, my name is Lindsay and I’m a Hatha Yogi.
Here I am in Chakrasana, Wheel Pose at Weaverville Yoga in Weaverville, NC
Benefits of Wheel Pose:
- -Strengthens the wrists and arms as well as the legs, glutes (your yoga butt!) and spine.
- -Stretches the whole front of the body, the front of the hips, the chest and shoulders.
- -Great for an energy boost (Try Skull Shining Breath while in this pose. It’s like drinking 12 cups of coffee – seriously!).
- -Counteracts depression (I wrote about this here).
Tips:
I heard someone say once in a yoga class that you know you’re a yogi if you have flexible armpits.
It’s true. For me, when learning this pose, the shoulders (armpits included) were especially tricky. For a long time, my elbows would bend and want to point to the outside (not ideal). I had to do a lot of preparatory opening before I could move safely into my Wheel. For some people tightness in the front of the hip prevents mobility in this pose. Also, flexibility of the spine develops with practice. Try to think of your spine as long and spacious with room to move between each vertebrae. Breathing helps.
Stretches You can do to prepare for Chakrasana, Wheel Pose.
-For the Hips – Low Lunge, Bridge Pose (this one is great for the spine, too), Splits
-For the Shoulders – Downward Facing Dog, Extended Puppy Dog, Shoulder Openers
More helpful tips from my yogi friends …
-Here are some really awesome tips and an incredibly effective shoulder stretch from Lucas Rockwood.
-And here is a video from Sadie Nardini where she demonstrates some more shoulder openers.
Please post any questions below and as always, thanks for reading!
Lots of Love,
Lindsay
P.S. You can read last week’s post for tips on Standing Bow Pose.
By the way, please practice safely. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Because you are special and doggonit … I like you.
Strike a Pose Saturday: King Standing Dancer, er, Bow Pose a.k.a. My Favorite
I know, I know … I’m not supposed to pick favorites … BUT … if I had to, this pose it IT. For so many years (over a decade now – sheesh!) I have been practicing this pose and every time I do, it reveals something different to me … about me, within me, and it’s always new.
In Hot Yoga, it is know as Standing Bow or Standing Bow Pulling Pose. In other yoga styles, it is known most commonly as Dancer’s Pose. Doesn’t matter to me. You can call it “Show me your butt and I’ll pick my nose pose” … I’d still love it. Yes, a rose by any other name would smell just as sweet.
Here I am at Bikram Yoga Asheville. Janet Horn, one of the owners was sweet enough to stay after class and give me some tips. She even took this picture for me. Janet ROCKS.
Did you notice that my toenails match my shirt?
Some Tips:
Beginners – This is a very challenging pose so please, be patient. And rest assured that at any level, you can still find a correct position and receive all of the benefits of the pose. Work on lowering the upper body first. Then, you can think more about kicking the leg back and up. For most beginners, if you kick back too much at first, you will not be able to lower the upper body down quite as much. The standing leg hamstring requires care and attention to open up (necessary to lower the upper body). Allow the arm that is holding the ankle to extend back and away from your body while the other arm reaches forward with the palm facing down, parallel to the floor. Keep your eye gaze up over the extended fingertips (not down!).
Intermediate/Advanced - Your standing leg hamstring is key. It is, in fact, 40% of the pose. Notice that if you kick the leg back too quickly the hamstring won’t allow you to lower the upper body. However, if you don’t kick enough in the beginning, you’ll lose the dynamic stretching (the reaching and kicking in opposite directions) and again your mobility will be limited. So basically, experiment with this understanding that 40% of the pose is in the standing leg hamstring, 40% is in the backbend (happens naturally) and the other 20% is in allowing the shoulder and hip to move up and back behind you (hips are NOT square by the way!). Your two heels will line up from top to bottom in the full expression of the pose. More advanced students may grab lower on the leg (away from the ankle). Think of your side body as long and stretching with both sides of the body equal in length. The side with the kicking leg will want to contract – lengthen by kicking back more.
Benefits:
Stretches the shoulders, chest, abdomen, hips, groin and hamstrings.
Strengthens the legs, ankles and feet.
Improves balance.
Opens and strengthens the lungs and heart.
Improves circulation.
See you on the mat!
Lindsay
Bonus! Here is my first YouTube video ever … Standing Bow Pose Example.
By the way, please practice safely. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Because you are special and doggonit … I like you.
Strike a Pose Saturday: I Like to Stand on My Hands
A new feature on my blog … sort of my Wordless Wednesday or Photogenic Friday … but, you know, on Saturday.
I will be sharing a yoga pose, with some tips and info every week. Mostly, I am just posting what I am doing these days, places I am visiting, my current favorite (or darn it – why can’t I freakin’ do this?!?!) yoga pose.
Here I am at the Main Street Nature Park in downtown Weaverville, NC
Still a little timid when it comes to handstanding it away from the wall but thanks to my friend, the tree here, I ventured out of my safety nets and the handstand practice I am accustomed to.
One of the biggest challenges with handstands is overcoming you fear of falling. Best way to overcome that fear? Just do it. And know that you are going to fall at some point. I have – plenty of times. Learning to fall correctly and safely is an important part of the process … but you will probably learn the hard way. For example, I fell once and broke my left big toe. The good news? My fears were realized. What I dreaded has already happened and now I can move on. Oh, and the falling incorrectly thing? It hasn’t happened again.
In the beginning, the hard part will be to straighten your elbows and have your arms be solid and supportive like tree trunks. You can prep yourself for this pose, strengthen your upper body and arms with other poses such as downward facing dog, plank, forearm balance, etc.
Benefits:
- Strengthens wrists, arms and shoulders
- Improves balance
- A good pick me up when you are feeling sluggish or down. Nothing quite like shifting your perspective – literally!
- Invites playfulness
Cautions:
- Back, shoulder, or neck injury
- Serious heart condition or high blood pressure
- Ladies – core muscles are crucial in this pose so better not to do it when your lower belly area is busy doing other, monthly, female specific stuff … chances are, you won’t feel like doing it anyway.
Please check out my first ever giveaway …. you can win a yoga DVD!!
Thanks and love!
Lindsay
By the way, please practice safely, especially with inversions and when practicing outside of the yoga room. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Becuase you are special and doggonit … I like you.
Foot Yoga – Foga? How yoga and stretching your feet can help with pain, stress and more! [VIDEO]
Many yoga postures stretch and strengthen your feet and ankles. Standing poses such as Warrior II and balancing poses are great for this purpose. In addition to regular yoga practice, it is helpful to add to your routine some targeted stretches for your feet.
In my experience, if my feet are able to function pain-free and as the built-in shock absorbers that they are meant to be, I do not experience a transfer of impact up my legs and back when I’m walking. With happy, healthy feet my knees and hips find a safe and comfortable alignment. Also, I have noticed that stretching my feet has had a beneficial effect on my other yoga postures. For example, in Downward Facing Dog Pose, I have noticed that with wide open feet, my legs naturally relax and I find a spaciousness in the pose that … well, I can sum up in just one word: YUMMY!
And have you ever experienced a foot massage? If not, what the heck are you waiting for? Seriously. With massage, you can release unnecessary tension and find relief from stress and your overall energy increased. Just the thought triggers my drool reflex …
So, without further ado, here is a video where I share my favorite stretches and tips for loving your feet:
If you enjoyed this post, please share and as always, I welcome any questions or requests!
With Love,
Lindsay
Yoga Poses and Benefits: Warrior III/Balancing Staff Pose
This posture really gets the heart pumping and the lungs opening, building a deeper connection and stronger relationships within the body and, by default, in your “off the mat” life. This posture is especially helpful with strengthening your most important relationship – your relationship with YOU. Practice this posture to peel away the layers of fear and self doubt and reveal your true, confident, calm nature and strong self!
Warrior III/Balancing Staff Pose
Virabhadrasana/Tuladandasana
Instructions:
- Start in Tadasana. Lift your arms overhead bring the palms together and interlace your fingers. Release the index fingers and cross your thumbs, bringing your palms flat, arms straight throughout.
- Step forward a couple of feet with the right foot, shifting the weight into the right leg at this point. Toes of the left foot are pointed and you can lift the left toes off the mat to check that the weight is in the right leg.
- Hinge at the hips and bring the upper body down and left leg up keeping the entire body in a straight line until it is parallel with the floor.
- Look down through (not over) your arms at the floor about 5 feet in front of you. Flatten the upper body and keep the arms straight.
- Continue to lift the leg and lower the upper body, stretching your arms and legs apart in opposite directions.
- Avoid the temptation to flare out the lower ribs and arch the back. Draw the lower abdominals in and up and do the same with the lower ribs - in and up – creating even more length and a feeling of spaciousness in the upper body. Deep ujjayi breaths all the way up to the collarbone will also help facilitate space and strength.
- Keep the standing leg straight and notice that you might need to bring the left hip down so that the hips and shoulders are parallel with the floor.
Benefits:
- Improves balance and concentration.
- Stretches and strengthens muscles of the thighs and hamstrings, as well as the back muscles, shoulders and arms.
- Opens the chest bringing benefits to the lungs and cardio-vascular system.
For some this posture is a favorite and for others, well, not so much. What are your experiences with Balancing Staff Pose? I would love to hear them. Also, please feel free to post any questions or comments below.
And here’s to you!
With love,
Strike A Yoga Pose: Warrior II Basics and Benefits
Warrior II Pose - Virabhadrasana II
By channeling your inner warrior in asana practice, this posture can bring focus, strength and courage into your life helping you to overcome the challenges of ego and pride.
Yes, shaky thighs and all …
Virabhadra Symbolism
Creation of the Hindu Lord, Shiva, images and mythology portray Virabhadra as having raging, fiery hair and three burning eyes. He wore a garland of skulls and wielded terrible weapons in each of his one thousand arms. However, he was not simply a murderous demon. Just as Shiva and destruction are an important part of the Hindu Trilogy (Brahma/Creator, Vishnu/Sustainer, and Shiva/Destroyer), Virabhadra, the Great Warrior, symbolizes that within ourselves which has the power to overcome the prideful ego (symbolized in stories by king Daksha) for the sake of the heart (symbolized by Sati, Daksha’s daughter and first wife of Lord Shiva). Thus, Virabhadra destroys in order to save.
Here is the Wikipedia article where you can read more about the Origin of Virabhadra.
Warrior II Pose Instructions:
- Start in Tadasana. Lift your arms over head and bring your hands in prayer position. Step 4-5 ft to the right bringing your arms parallel to the floor, palms facing down. Heels are in line from the side and feet are parallel to each other at this point. Scoop your tailbone under slightly, bringing your hips into a neutral position. Arms move back, chest lifted out in front, shoulders roll down and imagine them sliding down your back.
- Pivot on the right heel 90 degrees (heels still in the same line). Bend the right knee until the right underside of the thigh is parallel with the floor and continue to sit down, softening in the hips until you have a 90 degree angle with the right shin and thigh. The knee might have a tendency to move inward and if this is the case, soften your right inner thigh and you can use the right hand to externally rotate the right thigh so that the knee is centered directly over the right ankle.
- Your weight should be evenly distributed in both feet and you want to make sure, especially, that you have the outside edge of your left foot in contact with the mat and some weight in that area as well.
- If your upper body begins to lean forward, draw the left arm back in order to bring the upper body centered over your hips.
- Shift your eye gaze to look out over you right arm across the right middle finger.
Benefits:
- Increases the strength and flexibility of the legs, ankles and feet.
- Therapeutic for flat feet, sciatica, backaches and osteoporosis.
- Stretches the groin, hip muscles and connective tissue of the hips.
- Opens the chest, lungs and shoulders.
- Builds stamina.
Virabhadrasana II
Thanks for tuning in! Please, feel free to share using the buttons below and ROCK ON with your yogi self!
Lots of love,
FAQ: Top 5 Frequently Asked Questions About Yoga
Okay, so you’ve heard about yoga, you’re even thinking about trying a class, but maybe you still have some lingering questions. Duuuhh, that’s why you decided to cruise the online yoga scene. Well, I’m glad you did. Here is a Top 5 frequently asked questions about yoga … and whaddaya know, answers, too! 
What exactly is yoga? The word yoga is derived from the Sanskrit root “yuj,” meaning “to yoke” or “to unite.” People have many different reasons for practicing yoga. For example it can be for physical exercise, mental well being, healing an injury, relieving chronic pain or finding a deeper spiritual connection. Hatha Yoga is the physical form of yoga where we practice a series of positions, known as asanas, designed to purify the body, increase physical strength and stamina, and restore balance to all of the body’s systems. The benefits of practicing yoga asanas as it relates to the idea of union can be described simply as uniting our awareness of all of our physical sensations, our breath and our thoughts. How far, and to what aspect of your life you want to apply the lessons of yoga asana is up to you.
Is yoga a religion? No. Yoga as we know it today finds its roots in a philosophy developed in India 5000 years ago. Sometimes yoga practice is combined with philosophies like Buddhism or Hinduism but the beauty of yoga is that it brings union within yourself and meets you where you need it most. You can choose to focus on the physical, the mental or the spiritual aspects or any combination of the three. It is not necessary to study any particular religion or philosophy to practice yoga. Many people find that it compliments their religious beliefs.
Isn’t yoga just stretching? Actually, depending on the style of the yoga class, it can be a physically demanding, even aerobic, workout. While there are more gentle classes that focus on lengthening muscles and restoring range of motion, Hatha Yoga is translated as “Forceful Yoga” whereby we willfully and intentionally work to restore balance to the body.
I am not flexible. Can I still practice yoga? This is a common misconception. You do not need to be flexible in order to practice yoga. If it happens to be flexibility that your body needs, yoga can help. You become flexible by doing yoga. You do not have to look like the yoga models we see in magazines to benefit. Listening to your body and finding a position that is right for you is all you have to do.
How often should I go to class? Obviously, the more you practice, the more benefits you are likely to receive. 2-3 classes (60-90 minutes long) per week is usually recommended to start. However, just 1 hour per week will still bring wonderful, healing benefits that you will quickly notice. Even a simple 15-20 minutes of yoga whenever you can is beneficial!
Thanks for stopping by and please feel free to post any additional questions below!
Peace out,
Lindsay
And for funsies check out my Top 5 Yoga-Related YouTube Finds!
Photo courtesy of Anna Ferguson.
You Can Yoga In Your Chair – You Can Yoga Anywhere!
Yoga Stretches You Can Do At Your Desk
So, I’ve been spending an inordinate amount of time in front of my computer these days connecting with other yogis, writing and sharing. While this is loads of fun for me, I have begun to notice its effect on my body. My hip flexors are tightening causing compression in my low back that radiates discomfort up my spine. This triggers a “slouch reflex” moving my shoulders forward and putting excessive pressure on my neck — um, ouch! Then, a silly realization came to me: “Why don’t I incorporate yoga postures into my writing/web time?” After all, yoga asana practice was in part designed to prepare the body for prolonged periods of sitting in meditation.
Here is what I have been doing — some stretches you can do right at your desk:
Begin in Mountain Pose … Sort Of
Your posture while you are working is important. Keep both feet on the floor. Try not to cross your legs (trust me on this one) as it can cause imbalance in your hip extensors putting unnecessary pressure on the low back. Think of it as a Seated Tadasana. Draw the the pelvic floor up and the navel and lower ribs inward. Instead of hunching forward, squeeze the shoulders up towards the ears and then roll them back and down, lifting the chest. The neck can get tweaked with the head forward as is common when focused on a computer monitor. Bring the head back so that the crown of your head stacks on top of your tailbone.
Your workplace set up is also important. Click here for more information on creating an ergonomic workplace.
Cat-Cow Stretch
Seated Cat-Cow
A great stretch to help combat slouching. On an inhale, arch the back, lift the chest and look up toward the ceiling. Try not to bring your shoulders up close to your ears but rather roll them back and down toward your hips and continue to lift the chest. On the exhale, draw the navel inward, round the spine, chin toward the chest, and let your head hang forward. Repeat, coordinating this movement with slow, deep, rhythmic breathing for 3-5 breaths (or whatever amount feels yummy to you).
Neck Rolls, Because They Feel So Good
Again beginning with your feet flat on the floor, bring your chin to your chest first. Roll your shoulders back and down. Slowly roll your head around to the right bringing your right ear to the top of the right shoulder. Then, head goes back and slowly over to the left with the left ear coming to the left shoulder. Bring your chin back to your chest. Repeat this motion moving slowly and noticing at what point you feel tension and want to move through it a little faster. Move extra slowly at these places, breathing through the tension. After 3-5 repetitions, move the head in the other direction for another 3-5 reps.
Wrist Stretch
Wrist Stretching Good Times
With your arms outstretched and palms facing down, flex the fingers of one hand up and back so that your palm faces away from you. You can use the other hand to move your fingers toward your face, deepening the stretch on the bottom of the wrist. Hold for 1-2 slow breaths. Then bring your fingers down, bending the wrist in the opposite direction so that the palm is now facing your body, stretching the top of the wrist and forearm. Repeat with the other arm.
Pelvic Floor Exercises
Your already sitting down. Why not add some pelvic floor exercises (also known as Kegels) to your computer time? You don’t even have to stop typing to do these. Pelvic floor support is not only useful in yoga class (also known as mula bandha), helping you get a little higher in crow pose or hold a steady headstand, it also has many health benefits if practiced regularly. A strong pelvic floor is helpful when dealing with incontinence and also supports the bladder, bowel and reproductive organs, preventing prolapse. Click here for more information on pelvic floor muscles and exercises to help strengthen them.
Eagle Pose
Perched Eagle Pose
Extend your arms out to either side and then bring them in front of you, crossing the right arm under the left, hooking your elbows and crossing your wrists in order to bring your palms facing each other with thumbs towards you. If you are not able to bring your palms together, simply bring them as close as you can or grab your left thumb with your right fingers. From here you can play with the stretch, moving your elbows up and down slowly. I like to bring my elbows down so that my fingertips line up with my eyebrows and I feel a nice stretch on the tops of my shoulders and arms. Once you’ve settled into a comfortable arm position, you can add the leg/hip stretch (optional). Bring the right leg to cross on top of the left thigh and cross the right foot behind the left calf if you are able to. If not, simply point the right knee to the left and work with the stretching sensation in the right hip. Hold for 3-5 breaths and then switch the cross of the arms and legs and hold the other side for another 3-5 breaths.
Chair Twist
Your Chair With A Twist
Seated with both feet flat on the floor, knees and feet are parallel and facing forward. Maintain this position with your lower body and begin to rotate your upper body to the right on an exhale. You can use the outside of your right thigh and back of your chair as leverage to help you twist a little more. Repeat, this time twisting to the left.
Eye Asanas
That’s right – yoga for your eyes. Staring at a computer monitor for prolonged periods creates a great deal of strain for your eyes. In order to prevent future eye-related problems and maintain optimal function, perform these exercises regularly, especially if you are going to be at the computer for any length of time. I would even recommend taking a break ever thirty minutes to do this. Begin by rubbing your hands together briskly until you generate enough heat to really warm your hands. Then quickly place your palms over your closed eyes. Take slow, deep breaths and relax for a minute or two. This relaxes the eyes and surrounding face muscles and is very soothing to the optic nerve. Also, it’s helpful in relieving tension headaches. Next, perform these basic eyes exercises. With the same seated position, back and neck straight, keep your head perfectly still as you lift your eye gaze and look as high as possible. Then shift your gaze and look down. Repeat this 10 times and then close your eyes for about 30 seconds before moving on to the next exercise. When you are ready, open your eyes wide and look as far to the right as possible, and then to the left. Repeat this 10 times, then close and rest the eyes for 30 seconds. Last one, make wide circles with your eyes by rolling them clockwise. Perform at least 10 circles and then repeat going counter-clockwise. Close and relax the eyes.
Pranayama
In addition to these yoga stretches and exercises, pranayama (yogic breathing) can be practiced from a seated position. Alternate Nostril Breathe is a wonderful exercise to bring focus and clarity and it helps to reduce symptoms of stress in the body. Here’s how you do it: From your comfortable seated position, place the thumb of your right hand over the right nostril and the ring finger of the same hand over the left nostril, keeping your left nostril closed with the ring finger. Inhale slowly through the right nostril for 5-10 counts (gradually increasing the duration with continued practice). Then, hold both nostrils closed for the same mount of time as your inhale. Next, release the ring finger and exhale through the left nostril for the same duration of the inhale. Your next inhale will be through the left nostril and your next exhale through the right nostril so that you are switching open nostrils on the exhale. Perform 3-5 cycles (or more over time).
Thanks for reading! Feel free to share and comment below. I would love to hear about what you do to combat “desk posture.”
Keep on rockin’!
Lindsay
Yoga Foundations: Mountain Pose Basics and Benefits
Mountain Pose
Tadasana
This is the starting position for many standing postures and is also used as a transitional position between standing postures. It is easy to bypass this posture in your practice, however it is a posture and even on its own has many benefits.
My tip: try to stay present and fully connect in Tadasana. You will quickly notice how this awareness of subtleties benefits your practice as a whole.
Instructions:
- Stand with your feet parallel to each other and maybe touching the inside of the big toes and heals together. Lift the toes and then spread them wide including the connecting bones in the front half of the foot. With your feet stretching and widening, return the toes to the mat and lift the arches of the feet by pulling the muscles of the inner ankle gently upward.
- With your weight evenly distributed across both feet, engage your thigh muscles just enough to pull the knee caps up. Inner thighs are also active and rotate inward slightly.
- Activate the muscles of the pelvic floor and core, drawing the navel towards the spine while at the same time scooping the tailbone in a subtle movement, visualizing your tailbone rooting downward.
- From this rooted position, visualize your vertebrae stacking one on top of the other, following the natural s-curve of the spine, all the while the muscles of the abdomen and back are supporting you.
- Roll your shoulders down and back, opening and lifting the chest slightly.
- Feel your head balancing lightly on top, chin parallel with the floor, and the crown of the head is centered over your hips.
- Hands are positioned by your side, palms facing outward in a nice, open and anatomical position for the shoulders. Alternately, you can bring your palms together in the center of your chest, a position known as anjali mudra (mudras are symbolic gestures or positions of the hands), namaskar, namaste or prayer position.
Benefits:
- Improves posture.
- Strengthens core muscles – pelvic floor, abdomen and back.
- Therapeutic for flat feet, backaches and sciatica.
- Strengthens thighs, knees and ankles.
“Mountain pose teaches us, literally, how to stand on our own two feet…. teaching us to root ourselves into the earth…. Our bodies become a connection between heaven and earth.” ~Carol Krucoff
Rock Your Tadasana
Thanks for reading! If you enjoyed this information, please share using the buttons below. As always, I welcome any questions or comments!
Namaste
Lindsay
Original photo courtesy of Anna Ferguson with addition design & magic by Adam Fields.
What is Hot Yoga and How Is It Different from Other Yoga Styles?
I am simply amazed at the popularity of yoga these days.
With so many styles and talented teachers out there, it is relatively easy to find a style that is right for you, but what is “Hot Yoga” exactly? A common misconception is that Hot Yoga is synonymous with Bikram Yoga. While Bikram Yoga is a type of Hot Yoga, there is so much more to this wonderful lineage from Calcutta. Here is a brief description of Hot Yoga, its origin and evolution.
I like to think of Hot Yoga as a noun, not simply an adjective describing any style of yoga practiced in a heated room. It has a very distinct lineage which incorporates alignment principles and subtle variations to the ancient practice of yoga asanas (yoga postures) that differ from other styles of yoga. These innovations help increase a posture’s efficiency to be more rehabilitative and fitness oriented.
Hot Yoga is a branch of Hatha Yoga (the physical form of yoga). The goal of Hatha Yoga, or “Forceful Yoga,” is to purify and remove blockages in the body and the mind in order to free oneself from limitations and live a fuller, richer life.
Two basic branches of Hatha Yoga today:
Yoga of Krishnamacharya – Tirumalai Krishnamacharya is referred to as “the father of modern yoga” and credited as the yogi who brought yoga into the mainstream. This is probably the most common branch of yoga with offshoots such as Iyengar Yoga, developed by B.K.S. Iyengar, and the Ashtanga Yoga discipline of Pattabhi Jois.
Hot Yoga of Bishnu Ghosh – Bishnu Ghosh was introduced to the healing benefits of Hatha Yoga by his brother Paramahansa Yogananda (author of Autobiography of a Yogi). He is credited with then bringing what he learned to the common people, that is, people other than sages and holy men like Yogananda. A Pioneer in the study of yoga asana, Bishnu Ghosh founded Ghosh’s Yoga College in 1923 and helped numerous people heal their various ailments. His student, Bikram Choudhury, founder of Bikram Yoga, then brought this wonderful healing modality to the United States.
Styles of Hot Yoga
Here are four popular styles from the Hot Yoga lineage:
Bikram Yoga
Bikram Choudhury, as I mentioned, is a direct student of Bishnu Gosh and responsible for bringing Hot Yoga to the United States. Bikram shattered his knee in an accident and with the aid of his teacher, he embarked on a vigorous yoga rehabilitation that led him to design his own style of yoga known as Bikram Yoga. Bikram’s Beginning Yoga Class is a series of twenty-six postures and two pranayama breathing exercises performed in a specific order, two sets of each, and in a roomed heated to 105 degrees or greater. It is designed to be rehabilitative, restoring all systems of the body to healthy working order.
Barkan Method Hot Yoga
Created by Jimmy Barkan, The Barkan Method is built on the teachings and principles of Bikram Choudhury and Bishnu Ghosh, but also incorporates postures from other styles of yoga. Jimmy, who was once given the title of Bikram’s Senior Most Teacher, found that “even though consistency is important to measure results, daily variations are necessary to challenge, excite and help students become unlimited in their practice.” Jimmy has also developed a Hot Vinyasa (series of postures and movement coordinated with the breath) sequence based on Hot Yoga postures and philosophies. The Barkan Method has a large network of teachers and studios all over the world.
Moksha Yoga
Founded by Ted Grand and Jessica Robertson, Moksha Yoga is based in Toronto with locations and affiliated studios worldwide. It is a fundamental sequence of postures practiced in a heated room. While it incorporates principles of Hot Yoga, Moksha Yoga also integrates the opinions of a wide range of experts and peers in the yoga community. True to Hatha Yoga tradition, the series works to stretch and strengthen muscles while detoxifying the body and calming the mind.
CorePower Yoga
Based in Denver with locations throughout the United States, CorePower Yoga is built on the premise that yoga should be accessible to everyone. CorePwer studios offer classes at varying levels and varying temperatures ranging from 80-100 degrees. Classes they offer such as Hot Yoga, Hot Power Fusion and CorePower Yoga, combine a heated environment with the flowing style of Vinyasa and a focus on core strengthening. They also offer Yoga-Pilates and Yoga Sculpt allowing students to find a practice that is truly right for them.
Related reading:
What to Expect at Your First Hot Yoga Class
Hot Yoga: So, Why the Heat Anyway?
Thanks for reading! I’d love to here from you. Please leave a comment below with any thoughts or questions.
Namaste,
Try Something Different: Music To Make Yoga To
I love practicing yoga to music. Mantra and kirtan (chanting with musical accompaniment) are wonderful and can add so much to the transcendental aspect of a meditative yoga class. However, much like individual people, there is so much music out there, all so varied and beautiful.
“Music is what feelings sound like.”
In conjunction with the physical movement of a yoga class, music can provide an incredible emotional release. We tend to store a lot of emotions within our physical body (example: notice what happens to your neck and shoulders when you’re feeling stressed). The power of practicing yoga postures is the way in which it strengthens our body-mind connection. The power that music has is its ability to get you out of an analytical, thinking state and into a more intuitive, feeling state. The two combined can be quite effective for releasing emotional “stuck” places. Music also has the ability to inspire a frame of mind open to creativity and joy. Think about a song that, every time you hear it, you feel different, you feel like moving and dancing, simply for the fun of it!
“Music produces a kind of pleasure which human nature cannot do without” -Confucius
Mix it up. A universal language, there is truly music for everyone and for every experience. I recommend trying something a little different next time you practice. Try making a playlist of your favorite songs, no matter the genre or if it might seem totally wrong at first. Try music that moves you – to tears, to laughter, joy, excitement, rage, anything. Experiment with this. Play around and above all, have FUN with it. By the way, it is also perfectly acceptable to sing and dance in a yoga class. In fact, I recommend it.
“Music and rhythm find their way into the secret places of the soul”-Plato
Upbeat and Uplifting. Here are some examples of music that is GREAT for a yoga class, music that I enjoy playing on occasion:
- The Beatles pretty much any song
- Coldplay Viva la Vida, God Put A Smile Upon Your Face
- Jason Mraz I’m Yours
- Jem It’s Amazing, Keep On Walking
- Gnarls Barkley Going On, Smiley Faces
- Justin Timberlake My Love feat. T.I. and Timbaland
- MIA Pull Up the People, Sunshowers, Paper Planes
- Bitter:Sweet Don’t Forget To Breathe
- Goldfrapp Beautiful
- Feist I Feel It All
- OK Go Invincible, Do What You Want
- Vampire Weekend M79, Bryn, The Kids Don’t Stand a Chance
Yoga and music dork that I am, I could go on and on ….. and on. Hopefully, you get the idea but if you happen to be thinking, “What the heck is she talking about?” It’s okay. Emotional reactions to music are completely subjective. Like I said, try some of YOUR favorite music and see what happens.
Namaste and Rock On with Your Funky Self ……
Lindsay
Please share an example of your favorite music to “make yoga” to below!
“Music speaks what cannot be expressed, soothes the mind and gives it rest, heals the heart and makes it whole, flows from heaven to the soul.”
Yoga for Depression
How is a yoga practice beneficial for someone with a history of depression?
Here is what I think, or at least what I have noticed in my personal experience.
First of all, depression is defined as experiencing feelings such as worthlessness, hopelessness, lethargy or an overall feeling of sadness that lasts more than two weeks. Most of us feel down from time to time, but clinical depression is a completely different animal and is very serious. I am not suggesting that yoga replace medical care for clinical depression. I am simply acknowledging how yoga has helped me personally as someone with a history of depression and that yoga can prove very helpful as a preventive measure.
When you exercise, as in a yoga class, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. This can help ease anxiety and feelings of depression. Regular exercise has also been proven to reduce stress, boost self esteem, improve sleep, and increase energy levels.
In addition to the physical benefits and the boost to your self esteem beginning an exercise regimen brings, there are more subtle ways in which yoga might help with depression. The mind-body connection is something which most people agree exists. The most immediate way of expressing emotion and communicating is through our body. The term “body language” refers to how we react physically to our emotions. I believe this to be at the root of yoga’s benefits for assisting in overcoming depression. Many yoga postures (asanas) place your body in positions which open the front side of the body. Take a backward bend like Ustrasana, Camel Pose, for example. This position with the chest lifted and arms extended is the physical expression of joy and gratitude. Practicing this posture will trigger an emotional response which, as you might imagine, can bring immediate hope and relief to someone experiencing a depressed state.
There is another way yoga might prove useful. Something I also consider to be a key element in yoga’s ability to ease depression is the way in which yoga practice reveals to us how we treat ourselves. Listening to that internal dialogue can be extremely helpful. Are we accepting of our self? Are we critical? Is this thought or this way of thinking useful to me? One of my favorite yoga quotes really sums this up:
“Yoga is the perfect opportunity to be curious about who you are.” -Jason Crandell
Yoga eliminates hiding from yourself by bringing forth confrontation of both physical and emotional blockages during asana practice. While the physical blockages may seem obvious (the tight hamstrings, shoulders, etc.), the emotional experience in your yoga classes might be confusing at first. You may find yourself feeling angry, scared, or disappointed during class, and sometimes it may seem completely out of place. Great! Take this as an opportunity to acknowledge, accept and feel your emotions completely. Allow yourself to be curious and to practice not judging yourself. Simply ask yourself, “I wonder where that came from?” and let the healing begin. For once you ask the question, or perhaps it is simply the act of asking the question, your mind is opened and your heart is opened as well. Yoga class can offer such wonderful and much needed emotional release.
So please, take these 60-90 minute classes and get to know yourself, accept yourself, love yourself and heal yourself.
Namaste,
Hot Yoga Benefits: The Rounded Spine Position
In postures such as Dandayamana-Janushirsasana (Standing Head-to-Knee Pose), Dandayamana-Bibhaktapada-Janushirsasana (Standing Separate Leg Head-to-Knee Pose), Sasangasana (Rabbit Pose), Janushirsasana (Seated Head-to-Knee Pose), we engage our perineum and belly muscles (mula and uddyana bandhas), tuck our chin to our chest (jalandhara bandha), and round and curl our spine forward as much as possible, a position unique to the Hot Yoga lineage.
I am sure you have heard many times in Hot Yoga classes something to the effect of, “It is more important to keep your forehead in contact with your knee than it is to straighten your leg,” or “Engage all three bandhas or locks as you round and curl in.” You hear these things all of the time, but for heaven’s sake why? Well, there is a method to the madness. There is, in fact, a reason we tuck the chin and round the spine. It is so very good for you! Here are a few examples as to why:
- -Increased flexibility of the sciatic nerves, tendons, hip joints, and the last five vertebrate of the spine. The rounded spine position of Janshirsasana helps make the lower back and hamstring quite flexible as well as provides relief from joint pain in the hips.
- -Improves mobility and elasticity of the spine and increases flexibility of the back, neck and shoulder muscles. This unique position gives maximum extension and stretch to the spine allowing the nervous system to receive proper nutrition.
- -It aids in digestion by improving and even increasing circulation to the internal organs and bowels. Practicing these asanas regularly will prove beneficial for those who suffer from constipation and indigestion.
- -By stretching the muscles across the internal organs, we help to resolve kidney problems, aid in the proper functioning of the pancreas, liver and spleen thus strengthening the immune system.
- -Tucking the chin to the chest provides a massage and increased circulation to the thyroid and parathyroid glands which are responsible for our body’s ability to properly absorb calcium and other essential minerals, regulating our sleep/wake cycle and metabolism, and also aiding in weight loss.
- -These asanas which incorporate the rounded spine, engaged pelvic floor and belly muscles are also helpful in reducing flab and toning the abdominals and hips.
So, as you can see, there are many benefits to receive by practicing these asanas with a rounded spine and your chin tucked to your chest. This is just one of the myriad ways Hot Yoga heals and restores vital balance to the body and why I am so excited to share and teach this wonderful, curative and therapeutic system!
Thanks for reading! If you enjoyed this post, please comment or share (buttons below).
Namaste Hot Yogis,
photo courtesy of Hot Yogi
Hot Yoga: So, Why the Heat Anyway?
This is probably the question I am asked most often as a Hot Yoga teacher.
Yes, the room is intentionally heated to about 90-95 degrees and in some studios, even hotter (Bikram studios will be around 105). While it is true that the heat is not necessary to practice yoga, it is absolutely safe and, in fact, has many benefits.*
Here are a few examples:
- The heat warms your muscles which allows for extra flexibility and a deeper release in your body with less chance of injury and improved resolution of injury.
- Capillaries dilate in the heat. This in conjunction with the specially designed asanas (yoga postures) helps to oxygenate the tissues, muscles, glands and organs more effectively.
- Improved circulation. The body, as it is trying to regulate a safe body temperature, increases heart rate and volume of blood ejected from the heart with each beat in order to transport heat from the body’s core to the skin surface. The benefit of this is improved circulation to your extremities.
- It is great for endurance and willpower. A challenging environment strengthens self control, concentration and determination (if you can do this, you can do anything).
- Sweating flushes toxins through the skin which, after all, is the body’s largest organ of elimination.
All that said, the heat will effect people in varying ways and caution should always be exercised. The heated room is a tool and not something you should have to survive against. Always listen to your body and take care of yourself. Proper hydration is essential before, during, and after class. As the sweat rate increases in a hot yoga class, body water loss increases, and without adequate fluid replacement, the body’s ability to dissipate heat is compromised. Electrolyte supplements like Ultima Replenisher are also helpful, especially when beginning a hot yoga practice and acclimatization process.
One final note, I have found that reminding myself of the benefits that the heated room brings during a difficult part of class completely shifts my energy and I am able to push though those layers of self doubt. It is my hope that this information also helps you in your personal practice.
Here are some related Hot Yoga articles:
What to Expect at Your First Hot Yoga Class
What is Hot Yoga and How is it Different From Other Yoga Styles
Thanks for reading!
*Practicing yoga in a heated environment is contraindicated for people with Multiple Sclerosis. Always consult your physician before beginning any exercise regimen.
(ref. “Physiological Concerns while Exercising in the Heat ” by Leslie S. Funk www.wellness-design.com )
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