Tag: yoga

Diary of a Happy Yogi: Headstands

By: Ashley Whimpey

An inversion in the air is a gross layer of smog from car and factory exhaust that can’t raise up and away. An inversion in yoga is putting your head below your hips in a lovely, brain blood flow stimulating experience. Such a large definition means there are lots of options for inversions: handstands, downward dog, shoulder stand, or—often regarded as the epitome of yogic lifestyle—the headstand.

Of course, yoga is about much much more than standing on your head. It’s about balance on and off the mat, wholistic self appraisal, third person objectivity in evaluating your life, flow, flexibility, etc.

Regardless, the appeal of a headstand is potent. Many people are afraid of a headstand, or being upside down in general. It’s intimidating and unfamiliar. However, overcoming the fear is something that’s worthwhile for a few reasons and can be done safely with a few things in mind.

Benefits of the headstand start with the way it relaxes strain on the heart (which is usually pumping blood up with force) by tipping everything the other direction. It slowly invigorates the body and rushes oxygen-rich blood through the upper part of the body (especially to the brain). There is an increase in stretch on the legs, and a slight stretch on the thighs and feet in particular. Said to “harmonize blood circulation,” getting upside down is physically very rewarding. Let’s also mention headstands have been used to treat rotator cuff tears.

A headstand is rewarding in psychological, spiritual, and emotional ways as well. The literal idea of flipping the perspective is a wonderful metaphor for a lot of difficulties. Conquering fears is good for increased resiliency and well-being. Mastering the “king of asanas” can make any yogi a little more confident in their journey.

Even with all this good knowledge, there are some safety considerations. When a headstand is done wrong it can damage the spinal cord, twist the neck, disrupt blood flow, or put a nice little bruise on the top of the head. These things mainly come from misguided practice techniques, however, and if safely instructed and slowly built up to, a headstand can be for literally anyone. Just Google “84 year old does headstand.” I’ve personally witnessed a 67-years-young woman (having begun a yoga practice at age 65) master the headstand.

Tips and tricks to be awesome in headstand (safely):

Start small. Just sit with your head on the ground and your legs in a pike position, slowly bringing your hips up over your head – toes still on the ground. Get familiar with the “stacking” of the body into a line.
Put your elbows at 90 degrees. They should be directly in front of your shoulders, fingertips facing your face. Too many people let their elbows flare out and don’t keep the 90 degree rule, so they disrupt the three-point advantage of keeping your head and wrists down.
Try a bound headstand. Interlace your fingers and place them behind your head. Squeeze your forearms into your head and use the entire distance (from wrist to elbow) to equally press down and support yourself on the ground.
Raise both legs together. This is shown to decrease the load put on the back that is induced by lifting one bent leg and then the other. It requires more core strength, so that will need to be built up first.
Lower one leg down at a time. Unlike coming up, when coming down it’s best to then move one leg at a time for the same reason – decreased loading on the spine. You’re already all stacked up, so carefully come off of that.
Name check. You should be able to say your own name comfortably. If you can, you are in alignment. If not, come down and work on building back up.
Relax your grip on the mat. Digging in your fingertips simply increases the chance of losing focus and of falling out to one side or another. It’s not recommended to begin practicing headstands on the grass because of this tendency. If the ground is relatively flat and you can restrain from pulling on the weeds, it can be a good idea.
If you do fall: tuck and roll. Chin into chest, knees to stomach.
Avoid headstands if you have hypertension, recent back surgery, ocular hypertension, or if you are currently pregnant or menstruating.
Be willing to try something new. Believe you can and you can. Believe you cannot and you cannot.

References:

Hector, R., & Jensen, J. L. (2014). Sirsasana (headstand) technique alters head/neck loading: Considerations for safety. Journal of Bodywork and Movement Therapies.

Narasimhan, A., & Prasad, M. G. (2012). The role of Yoga-Asanas in Mind-body Harmony.

Diary of a Happy Yogi: Ten Things Your New Yoga Teacher Probably Wants To Tell You But Can’t

By: Ashley Whimpey

Your teacher is nervous to meet you too. Getting a new yoga teacher can be exciting, or it can be so anxiety invoking it seems like even a good class won’t even ease the feelings. Your least favorite poses could be all strung together, you could stop being able to hear the instructions and get lost, or the playlist could fail to please your eardrums. As a frequent “new yoga teacher” myself, I ask you to consider the instructor’s side. They don’t yet know your level or wanted areas of focus. They want to make a good impression so that you continue on any yoga journey (not just with them). They have thoughts like: “what if they don’t like me? What if they give up on this wonderful thing I love after today because of me?” They are about to spend an hour or more giving as much as they can to try and balance between auditory, kinesthetic, and visual learners—constantly under the student observation. When both sides lower their guard, the energy in the class flourishes.

They do want you to fall…just a little. No teacher wants you to fail, but they do want to see you try. Often falling means you’ve just pushed the former limit of your growth. A faceplant in crow is another step toward knowing the balancing point.

It’s cool to roll out next to someone. Especially in a smaller class, it can be really awkward for a teacher when the students all spread to opposite corners. It’s easier to pace and check on a class that is moving more as a unit than individual parts. You don’t have to ask them to dinner or to spot you, but it’s really cool when new yogis create community and ask to roll out their mat next to each other.

Get a block. Leave your pride at the door. Whether it’s a block, a strap, a blanket, or a bolster—if you even think you might maybe want a prop—get one. Some really advanced poses actually advance further by having a prop. It’s not a sign of weakness to get one, but it’s a sign of missing humility if the teacher asks the class to grab one and you opt out.

This is not a religion. While yoga does have a role in some major religions around the world, it by itself is not one. Most classes have chanting, meditation, or a moment to “set an intention” in class (where you envision what you want out of the class that day: inner calm, strength, a headstand, forgiveness). None of these is mandatory or necessarily religious. Yoga is a mind-body meditation practice, where your focus is meant to come in to evaluate (kindly and objectively) the way your body maneuvers. Think of it like a tune-up for your motions and internal functions. Making it a religious experience is certainly an option if you choose to say a prayer or dedicate your practice to a higher being, but that is not the use of yoga.

Come with the intention of staying around. A one-time class is just enough time to get your toes wet. Many teachers build up their classes a little once they see some regulars. Coming once is a good way to try out a teacher, see if you like their music/style/cues, but it’s not enough to fully know if it’s a good fit for you. Come back at least twice, and give it a solid whole-hearted chance.

Breathe loudly. I always ask my classes in certain poses to breathe louder. The sound of breath is comforting, first because it tells me they’re all breathing out there. Other than just liking the sound as well, it helps other more self-conscious students get more into their breath. When the person next to you is huffing on purpose it encourages you to join the white noise of inhale-exhale.

Practice non-attachment. It’s really great to have goals. It’s exceptional to strive toward them, practice them, and learn about them. It’s also good to laugh at yourself. Many yoga poses come as spontaneous combinations of other foundation poses, so focusing only on the end asana (pose) won’t get you there as quickly or solidly. Non-attachment is wanting the pose, working toward the pose, and not having elation or deflation at not completing it. The intention is there, the expectation is not.

Ask questions. When a curious student asks a question, the whole class benefits. Yoga teachers don’t want to be completely confusing, so if they give a cue that doesn’t make sense, ask them to clarify. Ask about your specific needs. Ask about the music they used. Ask about what poses you can do at home for X, Y, Z.

Please don’t roll up too soon. Stick around for just a bit. Don’t disturb your neighbor. Let yourself be present and melted for just a few minutes, and stay for savasana.

For more information on Mason Rec yoga classes, visit our website.

Diary Of A Happy Yogi: Adjustments

By: Ashley Whimpey

A pretty respectable yoga magazine recently published an article that offended me as a yogi. The source of my offense was a “Just Say No!” article discouraging yoga teachers from physically adjusting students in class. Before I began ripping the page out of every copy in the store, I tried to see where the other side could be coming from. Obviously the author stood on enough ground that the article was published and aimed toward the new yogis gathering information.

The author was arguing that teacher adjustments were wrong and potentially—even likely—dangerous. The stock photo accompanying the article was of a teacher standing above a student in down dog and using both hands to push their hips up and back for them. The student did not look to be in what I call the danger zone—the place where something is so seriously wrong it’s not at all humorous.

The article’s arguments were that a teacher would push students too far, force them into a place they weren’t ready for, and injure them for life. As a teacher, it is difficult to see someone struggle with anything when you have the answer or the fix right in your reach. There is so much we can’t do as humans in the most general sense, so it’s nice to do something when we can. Sure, some adjustments by some teachers in some places could be detrimental. There are unqualified people in every profession; they aren’t necessarily the norm or standard.

Adjustments offer many more benefits than the risk of a misinterpreted instruction. It is often difficult to translate the knowledge you have as a teacher to the student. This is especially true because there are so many different learning styles. Some students are auditory learners and need only the sound of my voice. Yet others hear “drop the shoulder from the ear in a neck stretch” three or four times, can see the example right in front of them, even meet my gaze and look totally engaged, but won’t drop the shoulder. When I gently tap their shoulder with my fingers and zap all of their attention to the spot where my fingers are, then they get it. This is an adjustment, and it wasn’t dangerous at all.

Adjustments aren’t always for students who are doing something wrong. They can also be for students who are doing something really right. Students lying pretty flat in a wide leg seated forward fold could benefit from a gentle press on their low back to help them go even deeper. Students in triangle reaching up may benefit from a slight tug on their wrist to pull their arm up higher than they can get it on their own.

I’m not saying it’s mandatory for students to accept adjustments all the time. There are days it’s nice to sit in the corner of the class, practice, and leave relatively unnoticed but still touched by the rhythm of the music and the soft energy of a good class. Still, it is not accurate to “just say no” all the time. It is not accurate to call out adjustments with a blanket statement of calling them horrible. Instead, seek out teachers and classes you trust. And then just say yes.

Mason Recreation Fitness Classes—Give Them A Try

By Alison M. Hall, MS, CPT

Have you ever walked past a Zumba class and thought, “that looks like fun, but can I do that?” Or have you ever heard the music pumping from the group cycle room and thought, “I’d love to ride to that music, but can I really go in that big, dark room?” Group fitness classes can be scary at first, especially if you don’t know anyone in the class or if you haven’t taken one before. However, Mason Recreation group fitness welcomes everyone. It doesn’t matter if you don’t know how to set up a bike, if you believe you have two left feet, or if you’ve never exercised in a group setting before. All of our instructors are certified fitness professionals, and they are trained in how to help a beginner. If you already love Zumba and rock every cycle class, you will get an amazing workout in our other group fitness classes too. Each class truly offers different experiences and levels.

Group fitness classes offer many benefits beyond simply exercising on your own. The classes create a fun social environment, a consistent schedule, and a safe and well-designed workout with no prior knowledge or experience necessary. Additionally, there is an accountability factor. The instructor will welcome you back each time you come. Seasoned participants will congratulate you for joining in. New friends will text you to make sure you’re going to show up, whether it is 6:15 am boot camp, noon cycling, or 6:30 pm yoga. Group fitness creates a new camaraderie and accountability among participants and the instructor.

Another benefit of group fitness is variety. One common reason for quitting an exercise program is boredom. Our instructors offer a variety of formats and styles to challenge you all semester long. Each cycle instructor has his or her own style of music. Each Zumba class has a different flavor. Each yoga instructor offers his/her own personal touch. Every martial arts and self-defense format has its own focus.

To some, the variety of exercise options can be overwhelming. Our group fitness schedule does offer a lot of options, but another benefit of group fitness is that each class has a description. Read the description and start with one or two classes that interest you. Get comfortable with those classes, then try something new, or if you like a particular format, try a new instructor. Keep up that pattern, and you will take control of your own fitness destiny.

Finally, the most common reason given for quitting an exercise program is lack of time. All of our classes are an hour or less, including 30-minute classes offered Monday–Thursday at 5:00 pm. Our full schedule is available at recreation.gmu.edu. Green Access classes (Group Exercise and Cycle) are always free for full-time Mason students and for a minimal facility membership fee for part-time students. Unlimited Gold Access classes (Yoga, Pilates, Martial Arts and Self-Defense) are $50 for students and $70 for other Mason Recreation members for the entire semester. If you have questions you can contact us at fitness@gmu.edu. We can’t wait to see you in class!

Diary Of A Happy Yogi: Extrinsic vs. Intrinsic

By: Ashley Whimpey

To the majority, exercise is an extrinsic goal satisfier. While you may not enjoy the feeling of the bar producing callouses on your hands or the actual movement of pushing yourself from the ground over and over in a pushup, you have a goal in mind that makes it necessary. Sit ups may be your least favorite exercise, but you’ll do it because you want a stronger core more than you want to stop.

Yoga often begins the same way. New addicts are obsessed with being able to touch their toes to their heads or pull their legs up behind their necks. Slowly though, the “present mindset” begins to set in, and there is a shift to intrinsic motivation. The hour seems shorter and goes by much quicker. The sustained humming on your happy strings makes the time flow along, and your “Goal Reached” feeling set off like mad. The feeling lasts longer than the two seconds you spend in front of some streaky mirror somewhere noting how you finally have notable biceps when you twist your wrist up and hold your breath.

In a science context, this shift is attributed to a few things inherently great about yoga. Though many asanas (poses) and variations make up a yoga class, many of the same asanas are used again and again across all different yoga genres. This repeated practice of the same, or at least similar, poses and movements allows the practitioner to enhance his or her competence when it comes to exercising, agreeing with statements like, “I think I am pretty good at exercising” (Schneider & Kwain, 2013).

Other domains described by Schneider & Kwan include autonomy, or feeling like you have control over the way the exercise happens or like the activities are pleasant. Almost every asana has more than one variation, making it extremely autonomous in that respect. However, there is also a saying to, “Honor your practice,” and pause (or stop altogether) in a yoga class in order to give the body what it is asking for. To practice without attachment, meaning there is a silence to the voice usually saying we are not enough, is a tradition in yoga classes that puts regular practitioners in the line of fire to become more intrinsically motivated.

Further, exercising in order to be with others (relatedness), and exercising because of an understanding of the value of it (regulation), promote the intrinsic motivation that takes you to a state of thorough and complete satisfaction.

The movement of yoga, the breathing and being, all create a continuous meeting of a goal. Instead of a split second recognition of reaching a goal weight, which quickly diminishes into another goal to be set and worked toward, it’s being that you’re after. It’s being on the mat, or in the state of mind, or in the present moment as you bend and breathe and be.

Reference:

Schneider, M., & Kwan, B. (2013). Psychological need satisfaction, intrinsic motivation and affective response to exercise in adolescents. Psychology of Sport and Exercise, 776-785.

Diary Of A Happy Yogi: Progressions and Regressions

By: Ashley Whimpey

Modify is to change. Modification can take, “Now scratch your nose with your toes,” and change it into something more “all-levels” friendly. It could also take a mastered pose into a new and exciting place. As a personal journey, it’s important to personalize classes. Yoga is for the individual, and comes to that individual in the way they need it. Formal yoga classes (surprisingly) can move a little too quickly for an instructor to offer up variations of the poses for all participants. Luckily, I’ve collected some for you to either take the asana up a notch or down to a different level!

Mountain Pose: The standing and beginning pose of many yoga classes.

Take it down: The purpose of Mountain Pose is to feel grounded. If putting your feet wider creates a more comfortable (and stable) position, that’s okay. There isn’t a law.

Level up: keeping the core engaged, bring palms together above your head, shoulders down, and rotate at the hips drawing a large circle. Do both sides, and feel the warmth in your center.

Warrior three: the table top balance pose.

Take it down: Place both hands on a block and focus on the balance with the legs instead of both arms and legs. Try removing one hand, then the other. Try placing the arms behind you like a cape, or in Eagle Pose Arms, instead of above your head in the traditional Superman-esk position.

Forward fold: Half bent from the hips to stretch the hamstrings.

Take it down: Place the hands on the thighs or shins into a flat-back extension pose. Try placing the hands on a block to bring the ground closer.

Level up: Keeping the heels together, move the toes apart into a V shape. Try placing the hands on the calves to deepen the fold.

Sun God: Essentially a wide legged squat, the feet are also turned out and the chest is lifted.

Take it down: Try keeping the elbows on the thighs and pressing up the chest. Rising slightly from the deeper squat is also appropriate. The pose should only be performed if the chest can remain more perpendicular than parallel to the floor.

Level up: Raise onto the balls of the feet.

Pigeon pose: This half-split is a great preparation for full split, as well as a great stretch to the hip flexor, hamstring, and lower back.

Take it down: Bend the back leg and bring it in toward the front foot, creating a diamond shape.

Level up: Try to move the front foot forward until the shin is parallel to the wall in front of you while keeping the knee and upper thigh on the ground.

Side plank: from a hands-under-shoulders full plank, balance on one side with the chest turned to the wall.

Take it down: Drop the inner leg and use the knee to assist you. Stagger the feet.

Level up: Raise the top foot off the ground. Try and reach for the foot with your top hand, further extending the leg up or bending it behind you into Raindrop Drinking Bird.

Triangle: Hamstring side stretch. To get specific and offer the best solutions, imagine a right-sided triangle pose, meaning you are leaning toward the right leg. The left foot should be pointed forward to the front of the room, and the right foot should be pointing to the right.

Take it down: Triangle only works its magic if it is performed with an “uncompromised line” in the torso. Compromised lines turn into C’s. When the upper body is tipping toward the leg, drop the lower ribs and at the moment the line begins to curve, drop the arm. The arm should balance on the leg and offer support.

Level up: Keeping a straight torso, in line with the leg, open the chest and sink the leading hand all the way to the ankle, or the floor.

Diary of a Happy Yogi: Yoga for Everyone by Ashley Whimpey

Due to Instagram and Tumblr posts, many believe yoga is all about putting your legs around your face, standing on your hands, or balancing on your head. It seems only the incredibly flexible, or those desiring to be, should practice yoga. These ideas are common misconceptions.

Yoga poses force concentration. The serenity from this concentration discovered in yoga follows you off the mat. It can allow you to discover a deeper sense of power within yourself. For example, when you are strength training. The calm state of mind allows you to function without worrying about injuring yourself because you have learned how to be aware of your body by listening to your body in yoga classes.

The flexibility benefits of yoga translate perfectly into strength training as well. Yoga classes involve activating your slow-twitch muscle fibers when you’re asked to hold poses. Throughout the progression of class your muscles get warmer. Then you may utilize muscles you may not have known you had. The warmth of the muscles allows you to sink deeper into poses, and increase blood flow.As you stretch, and flow through the movements your body tones and balances. The muscles lengthen but are being activated enough to exert more energy than when they were at rest.

Aside from improving on the yoga mat, you can use the flexibility to improve your performance in the weight room. Most gym users find it difficult to complete a deep squat. Improved flexibility will allow you to deepen a squat because of the flexibility in your hips. Lunges are more effective too because of the flexibility of the hip flexors and ankles.

Before setting up a strength training session following your yoga class, consider poses you may not know about that require a great deal of strength. How long could you hold your body in a tricep pushup position, elbows touching your sides, arms creating a 90 degree angle? How long can you balance on one leg, no matter what your arms or other leg are doing? Then, do it again. Simple poses can be difficult, and it’s not unlikely to work up a bit of a sweat in a yoga class. Instead of stacking strength training and yoga back to back, both should be completed separately. Since current research shows too loose or warm muscles (like after yoga) would make your immediate lifting session less effective. Aside from being too relaxed to offer a full power push, some yoga poses are actually quite intense, and could hinder your strength training performance.

Don’t just take my word for it. Tracy and Hart (2013) found that, “Yoga subjects exhibited increased deadlift strength, substantially increased lower back/hamstring flexibility, increased shoulder flexibility, and modestly decreased body fat when compared with a control group.”

Sweat or no sweat, the self reflection period at the closing of a class leaves any yogi with a new awareness of themselves. An optimum collision of strength, flexibility, and soul saturating success.

References:

Tracy, B., & Hart, C. (2013). Bikram Yoga Training and Physical Fitness in Healthy Young Adults. Journal of Strength and Conditioning Research, 822-830.