Yin Yoga: We Tried It

Filed under: Fitness , We Tried it , Yoga Exhale Looking for something to relieve stress and make you more flexible and better at your workouts ? Yin yoga might be your thing. Frequently called the most ancient form of yoga , yin is meant to work your deep connective tissue through gentle poses that you hold for long periods of time. To give you an idea of why this can increase your range of motion, consider this: Muscle accounts for just 40 percent of resistance against flexibility. Connective tissue is responsible for most of the rest. Increasingly, athletes and yoga instructors are incorporating Yin components into retreats and larger programs because they’re thought to complement and enhance the “yang” movements of more muscle-focused yoga styles and weight training. But Yin’s been soaring in popularity in recent years even more thanks to its approachability — the poses are extremely easy to learn and good for beginners , and the practice (which aims to open up deep tissue areas around the spine and hips) is believed be energizing, restorative, and a good way to rehabilitate your body and make overall movement easier. My foray into Yin yoga began last week, when I realized that my 67-year-old non-yoga practicing, couldn’t-care-less mother was a whole lot more flexible than me, the dutiful gym-goer (there was a toe-touching incident I won’t dwell on). I signed up for a Yin class offered at Exhale ($23 a class), and psychologically prepared myself for a lot of soreness. I got none of it. What happened was so much better: Yin’s sometimes been compared to acupressure, and I can see why. Danielle, our instructor, walked our class through a series of simple poses, each applying a gentle, sustained pressure on one broad area. Throughout, she explained what organs we were affecting and what parts of our body we were opening up. At times, it really did feel like a spa treatment, especially since we’d often rest on rolled up towels or soft blocks that almost massaged a certain region. I know it sounds a little too good to be true, but the crazy part was that it actually worked. Early on, I remember being frustrated at myself for not being able to open my body up more. But as I held the pose, I slowly felt my joints start to relax and sink down and out. Totally naturally and pain-free. Time and again, it seemed like my body was figuring out how to relax. In doing so, I was finally reaping the rewards of all my stretching and working out. It’s been three days and I’ve retained a vastly improved range of motion. You bet I’ll be back. Pluses: A great way to improve flexibility and reap some basic mind-body yoga benefits. If you’re working out a lot, it’s a good performance enhancer. Minuses: If you’re looking to build muscle or burn a lot of calories, this isn’t for you. Takeaway: I’m pretty convinced this could be a good supplement for just about anybody — it’s fun, feels good and definitely loosens you up in remarkable ways. I’ve noticed some classes that use this as a warm-up for a more intense yoga. Something tells me that combination would be pretty unbeatable. Learn More: Yin Yoga’s official site , Yin guru Paul Grilley’s site (and a quick video) , Yin videos with founder Paulie Zink , Exhale’s Yin class Want to break a sweat with your asanas? You might want to try Core Fusion Yoga . Permalink | Email this | Comments

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Yin Yoga: We Tried It

Why Yoga Helps You Live Longer

Filed under: Fitness , Fit After 40 , Yoga Flickr, sunsinger Although the commercial advertising the alarm device LifeCall with its infamous line, “I’ve fallen and I can’t get up!” still makes me laugh, fear of falling is a serious matter for many older people. Now, Indiana University researchers have found that yoga can reduce that fear. “Our study found yoga increased lower body flexibility a nd that directly resulted in less fear and a boost to their physical confidence,” said Marieke Van Puymbroeck, assistant professor in Indiana University’s School of Health, Physical Education and Recreation . The study involved 14 men and women with an average age of 78, who all said they found themselves in situations where they were afraid they’d fall . After 12 weeks, they reported a six percent fear reduction. They also had increased range of motion , better balance and a 34 percent increase in lower body flexibility. To reap optimal results, practice a gentle Hatha-type yoga two to three times a week, said Van Puymbroeck. Earlier this year, another study found a regular yoga practice may lower the blood compound cytokine interleukin-6 (IL-6), a marker of inflammation that normally rises due to normal aging and stress . Too much IL-6 can contribute to heart disease , stroke , type 2 diabetes , arthritis and other age-related conditions. The female participants with an average age of 41 were divided into two groups, novices and experts. The experts had practiced yoga regularly for at least two years. After performing a series of stressful tasks, the results showed the novices had levels of IL-6 that was 41 percent higher than the yoga vets. So the bottom line on this one is that “the anti-inflammatory benefits may only begin after a consistent practice,” said Dr. Janice Keicolt-Glaser, professor of psychology and psychiatry and the Ohio State University College of Medicine in Columbus. There also appears to be a link between loose limbs and healthy arteries. When researchers had participants do a standard sit-and-reach test they found flexibility was a good predictor of artery stiffness among middle age and older people, but not among the younger group. Arterial stiffness increases with age and puts you at cardiovascular risk but healthy blood vessels are elastic which helps to moderate blood pressure. “It’s possible that stretching exercises can set into motion physical reactions that slow down arterial stiffening,” said study author Kento Yamamoto. To find out he is currently conducting another study to learn how a six-month stretching program affects arteries in over-40 year-olds. New to yoga and want to ease in slowly? Try these five Tibetan rites . Permalink | Email this | Comments

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Why Yoga Helps You Live Longer

Why Do You Do Yoga?

We have long known the benefits of yoga, and another study confirms once again that the ancient practice is great for stress reduction. One of the other more obvious benefits of yoga is flexibility, but it also increases strength, improves posture, decreases back pain , and improves lung capacity - an unsung benefit of the practice, especially for endurance athletes. I am wondering what health benefit of yoga motivates you onto the mat? Why Do You Do Yoga? Stress reduction Flexibility Strength Improved posture Decreased back pain. Improved breathing All of the above. Another reason, and I will tell you below. I don’t practice yoga.

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Why Do You Do Yoga?

Say Om Not Ow: Injury-Free Yoga Tips

The main reason many of us practice yoga is to increase our flexibility, and the last thing you’d expect is to pull a muscle. Unfortunately yoga injuries can and do happen just as easily as they do in other types of workouts, so keep these tips in mind to prevent yourself from getting hurt. Spy before you try. Check out the class the week before you take it to make sure the level is right for your ability and needs. Drop the ego. Don’t compare yourself to Polly Pretzel or 17-year-old Sally over there. Everyone’s body is different, and you don’t want to attempt advanced poses if you’re not ready. Nobody’s watching you anyway, so who are you trying to impress? Don’t compare yourself to yourself either. Your body changes every day. Maybe last week you pressed all the way up into full backbend , but this week, your back may not be thinking that’s such a good idea. Concentrate on how your body feels at that moment. Move slowly and with complete awareness. Every time you move any part of your body, do it calmly and with intention. Be aware of where your body is and what it’s doing at all times. Learn to use and love props. Blocks , straps, bolsters, and even walls are great support tools to help you modify poses so you don’t strain your muscles. Want to see the other tips? Then read more Don’t push yourself too hard. Yoga is supposed to feel good. It should never hurt or cause strain, so don’t force your muscles to stretch to the point of agony, since this is a great way to pull a muscle. Listen to your body. Sometimes the order or types of poses an instructor is doing won’t fit with what your body needs. If your tight hips need to do Pigeon and the entire class is doing handstands , well, then do Pigeon. Also be sure to rest your body when you need to - child’s pose is a wonderful thing. Don’t slip. Heated rooms may help keep your muscles warm, but they can also make you sweat, making your mat really slick. Use a regular towel or a Yogitoes Skidless Yoga Mat to absorb any puddles. Don’t be afraid to ask for help. If you’re not sure how to get into a pose, don’t be afraid to ask the teacher. Sometimes the format of classes makes it feel awkward to talk or ask questions, so if that’s the case, just skip the pose and ask the teacher about it after class.

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Say Om Not Ow: Injury-Free Yoga Tips

Michael Jackson Putting Too Much Stress On His Body

Right after Michael Jackson passed away on June 25, 2009, many websites have written about his death. It is believed that he had cardiac arrest (heart fails to contract and therefore affecting circulation of blood). While many knew that Michael is preparing for “This Is It” (series of 50 concerts in London), not many knew that he has engaged a bodybuilder to prepare him for the concerts. Michael Jackson has actually engaged Lou Ferrigno as his personal trainer. The name of Lou Ferrigno may sound unfamiliar, but when you saw these below pictures, you will know who he is. Yes, Lou Ferrigno is the Hulk in The Incredible Hulk television series. Lou and Michael have actually known each other for long time. In fact, Lou first trained Michael about 15 years ago. Talking about training, contrary to belief, it was not the hardcore type of weight training with huge load, it was more about conditioning and toning. Michael did not want to lift weights because he worried that he would bulk up. He just wanted to increase his flexibility and stamina. Michael paid much attention to his legs and therefore he spend most time in “conditioning and toning” his legs for his dance moves. Also, he chose not to run on treadmill; he just walked as his workout. According to one of Lou’s interviews, Michael was in good health and great spirits, but his body was going through stress getting ready for the tour. Michael was seeing a voice teacher, then he went to train with Lou and later rushed to do rehearsing for at least 3 hours downtown. Some people said Michael Jackson’s talent was gifted and was luck to born with it.  The truth is that he worked his butt off.  What we saw on stage was years of long hours of his time spent in perfecting his dance.  Not many knew that he spent hours in studio practicing his songs. There was no discussion about medication nor other medical problems. Due to hectic schedule, he lost more weight. Jackson has actually been losing weight since early 1980s because of a change in diet and a desire for “a dancer’s body”. The 50-year old singer was 126 pounds (57 kilogram) at his height of 5′11 when he died. Rumor said that he ate only one meal a day. Here are some pictures of Michael Jackson during his very last rehearsal for the comeback tour. It is pity that Michael did not do any weight training, even under Lou, who himself is a professional bodybuilder (second place at 1974 Mr Olympia). I am not speculating by pumping iron, Michael would be able live longer. But, as we age, we still need muscle to help maintaining our body metabolism and we need muscles for day to day activities. So, looking at the high amount of on and off stage activities with only a meal a day, Michael was really putting a huge stress on his body. With the global focus on his come back, he probably has to go through huge mental pressure. No matter what other rumors talk about Michael Jackson, he still is one of the best entertainers on the stage. He was hardworking. He gave his best for his fans. Michael Jackson’s You Are Not Alone live from 1999 Korea concert: Rest in peace, our beloved King of Pop. No comment | © Exercise , 2007-2009. |Fitness|Fitness|Fitness

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Michael Jackson Putting Too Much Stress On His Body

No Equipment Necessary: Lying T Dancer

You can increase the flexibility of your spine, abs, shoulders, and hip flexors, all in one move. I picked up this move, the lying T dancer, from American distance runner and Olympic bronze medalist Shalane Flanagan . Start slowly moving from side to side to really feel the stretch, then quicken your pace in order to get your heart rate up. If you’re curious to know how to do this move read more. Lie on your belly and extend your arms out in T position, so they are perpendicular with your body. Press the top of your left foot into the floor and lift your right leg up, bending your knee and reaching your toes toward your left hand. This takes a lot of flexibility in your spine and hip flexors, so don’t worry if your foot doesn’t come close to your hand. Then bring your right foot back to the starting position. Lift your left foot off the floor, bending your knee, and reaching your left toes to your right hand. Come back to the starting position. This completes one rep. Do three sets of 10 to 15 reps.

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No Equipment Necessary: Lying T Dancer

5 Yoga Poses For a Strong Core

Yoga calms your mind and increases your flexibility, but it can also strengthen your core and tone your midsection - just in time for bikini season. Try these five yoga poses that target your abs and back muscles. View Slideshow ›

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5 Yoga Poses For a Strong Core