You may have noticed that the more often you practice, the quicker you notice improvement. Do you know what's actually going on in your body when we refer to "muscle memory?" Like pretty much everything the human body does- it's fascinating. This video is relevant to your yoga postures for sure- but anything else you do with your body, too!
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"I started practicing Bikram Yoga in July 2017 when I met Kay, Orlo and Alva at the St. Johns Bizarre. They handed me a schedule and a free class card, and that was the beginning of a new me. I previously had taken other yoga classes on and off, for 4 years. So when asked to try Bikram yoga, something I had never heard of at the time, I said "WHY NOT." (I am not a person who does a lot of research prior to jumping into something new, and I soon learned what the images of flames on the schedule card meant!)
"I have a condition called Chilblains, which causes inflammation of small blood vessels in your skin that occur in response to repeated exposure to cold. For the past 6 years, my fingers turn purple and swell during winter. I was taking the highest dose recommended for anti-inflammatory medicine, but even that was not enough. The only cure for my condition is heat, and Bikram offers that and so much more. Every pose that requires grabbing your fingers or stepping on them, is helping heal the internal pain. I have been able to cut my anti-inflammatory dosing in half, my purple, swollen fingers are looking normal for the first time in six years during the winter, and I feel amazing. "I would like to thank all the instructors and members for being so supportive and encouraging!" I often think of this dude I knew who always waited until Pranayama was over before he would go in to class: he said it hurt his neck and shoulders. He'd find all kinds of ways to stall: go to the restroom, check his phone, fill his water (again) or change clothes verrrrry sloooooowly... By skipping this breathing exercise, however, he was missing a bigtime opportunity to warm and prepare for the rest of class precisely (yup!) his neck and shoulders. His hurting was likely due to improper technique, but by avoiding Pranayama he was robbing himself of the chance to ever learn the right way. Avoiding what challenges you is never the answer. If Pranayama feels uncomfortable, achy or awkward, chances are you stand to benefit from it greatly! If you do it correctly. Since none of us came out of the womb with our knuckles glued to our chins performing perfectly synchronized movements coordinated with 6-second inhales and 6-second exhales (ok, maybe Orlo did??) it takes practice and time to learn this technique. Offer yourself patience (which Pranayama will help with, too!) and never give up. Benefits of Pranayama breathing include:
Tips:
In Bikram yoga, to "lock the knee" means 3 things: Straight leg (full extension of the knee joint) + thigh muscles (including quads) contracted + body weight even on the foot. This position provides a solid support for the knee joint, giving it lateral stability as well as allowing the hamstring on the back of the leg to be long and stretchable. Since your quadriceps were not "designed" to hold a contraction for a long period of time, during the posture, it's important to train them by sending the message over and over to them to contract, thereby improving their strength and stamina. All this leg work is a big part of what gets your heart rate up in this pose! Check out this video for more about locking the knee: Want to deepen your understanding and get more goody out of your Bikram yoga practice? Check out these posts below for more videos from Kay, or search the archives for "tips!"
"I have always been active and used to run quite a bit, but that took a toll on my knees. When I originally started at Bikram Yoga St. Johns in 2016, I was looking for something to help my joints and lower back issues. "For me the obvious benefits of regular practice have been decreased knee pain and conditioning for my low back. But more importantly I find that it really helps control my anxiety through the focused breathing. I am very conscious of my breathing in class and I find it transitions to other stressful situations in my life. When I found out I was pregnant I was so thankful that my doctor was so encouraging about continuing to practice throughout pregnancy. There is so much misguided information out there, and Kay has been an amazing resource through this journey. "When I really started to show, my pesky low back issues started to creep up again and were exacerbated by a trip I had to take for work. I returned home with sciatica and could barely walk without limping. After just a couple of classes, my back improved again and I have had hardly any issues since. It sometimes feels daunting when I am getting ready to go to class at almost 8 months pregnant, but I always feel so good after and know the breathing and focus will help me when its time to welcome my baby to world!" Update: Bridget gave birth to a healthy baby girl on February 28, 2018! Congratulations to the whole family!! With 26 postures and one breathing exercise accomplished, the final breathing exercise begins to cool your body down so (after a 2-minute final savasana, of course!) you leave the hot room feeling like a brand new, yoga-lized you. Benefits:
Tips:
"January 2, 2016 was my first real class. (Technically I took a class in 2010, but because it wasn’t at BYSJ, there was obviously no reason to continue. ;)
"I am my mother’s son, which is to say that because she was fanatical about Bikram yoga, she knew I’d be interested before I knew myself. On a visit from Texas over the holidays, she roped me into joining her at a BYSJ class shortly after the studio first opened. I’d grown up a ballet dancer and runner and have always enjoyed meditative movement. Bikram yoga has proven to be a natural complement to my other current extracurriculars: running, dance, and Pilates. "Beyond the obvious benefit of having much better sex (TMI?), I’ve learned through Bikram yoga that life can simply be breath and point of focus. Received one too many passive aggressive emails at work? Breathe, do the yoga, focus on breathing. Sore knee, tight hamstrings, and a twitchy eye? Breathe, do the yoga, focus on breathing. Car battery’s dead, it’s been 12 days since you last saw the sun, and your cat just peed on your new comforter? Breathe, do the yoga, focus on breathing. "I love coming up with different soothing visualizations to get me through class and life. Whether it’s a firehose wiping around spraying water in savasana, transforming into a hot air balloon in camel pose, or being drawn and quartered in full locust pose, there’s a lot of fun to be had coming up with visualizations that reframe The Struggle. "Here are some tips I've derived from my personal scientific studies:
"But hey. I’m just the Mayor of BYSJ, what do I know?!" * *Ben holds the title "Mayor" of BYSJ because he has the most check-ins on the app Swarm, where he has checked in every single time he's visited the studio- 225 and counting! Thanks, Ben! i"The principle of Ardha-Matsyendrasana and of other spine-twisting asanas is the use of the legs as fulcrums or levers so that the pull of the arms on the two upper corners of the rib box can bring the spinal twist to its maximum potential. The value of the twist is that it exercises, adjusts and rejuvenates the spine, and that it stimulates all the organs of the trunk to better health."
(from "Yoga Postures for Health", compiled from articles in the 1956-59 Self Realization Magazine) Half Spine Twisting pose improves blood circulation around the spinal nerves, veins and tissues. It increases flexibility of the entire spine and range of motion at the hip joints, helps alleviate back pain caused by lumbago, kyphosis, scoliosis and arthritis. Twisting improves digestion, relieves flatulence and strengthens the abdominal and thigh muscles while providing a tremendous stretch for the illiotibilal (IT) band. So how come we only do 1 set of this fabulous pose? Bikram might say he ran out of time- but we think it's just so great that only 1 set of it does the job. ;) How to do:
“I took my first Bikram class in January of 2011. I did 20 classes in 2 months and was hooked. I worked as a Karma yogi for a few years at another local studio, which allowed me to maintain a steady practice regardless of finances. In 2014 my practice began to take a back seat after a significant life change and although I would hear the call to the hot room from time to time and find myself sweating it out periodically over the years, It wasn’t until this last summer ‘17 that I decided it was time to make yoga a priority again.
“I had been experiencing worsening shoulder pain as a result of a car accident and years of repetitive stress due to an active job and lifestyle in general. When I came back to the St Johns studio in August, I was in excruciating pain, sleeping less than two hours of broken sleep a night and let’s just say, my mood was suffering as a result. After 5 months of regular practice, I feel energized, my skin is softer and clearer, I am sleeping almost through the night which I classify as a miracle, and my overall mood has improved significantly. “Because, this time around, I am focused on nursing my bum shoulder, I spend my time in class focusing on the details of each step of every posture and what that means for my body that day. With a few minor adjustments and a lot of hard work I feel myself becoming more balanced and stronger every day. Even if my shoulder or whathaveyou don’t do what I wish they could, I feel the healing happening and I am excited about that!! “The mental benefits that yoga provides for me are invaluable. I cope with anxiety and depression that can become severe if I don’t care for myself well. Bikram yoga and the active meditation of participating in class is my number one exercise for good mental health. Let me never forget that again!!” Q: What if my forehead will never touch my toes? A: Short answer: it doesn't matter. If you've been to my class (or if you've been reading this blog) you've probably heard me say/write something like "the goal is not the real goal." So while the "goal" of this posture as we say it in class is to touch your head to the feet- really the real goal is what happens along the way, the effect you create in your body simply by trying the right way. In this posture, the real goal is 360-degree-angle stretching, coccyx to toes, coccyx to head. Q: Why do we grab the big toes only? I'd rather grab my feet! A: Grabbing just the big toes ensures you create the 360-degree-angle stretching. Here's how it works: Because your only grip is on the toe, you are forced to use the fronts of your legs muscles (quadriceps and shins) to flex the feet and get the heels off the floor. Contracting the fronts of your legs means the backs of your legs can truly stretch from coccyx to the toes. When you pull the toes with your heels off the floor and stretch your body forward from the lower spine, you also stretch your spine from coccyx to the neck, creating 360-angle stretching. If you grabbed your feet from outside or the top (though it might seem more comfortable!) you wouldn't get that stretch to the lower back. As is so often the case (sigh) the uncomfortable way is the right way! So grab your big toes. ;) The best way to learn any posture and experience for yourself the benefits it has to offer is to come to class on the regular (3-5 times a week is best) and make your body smile. Got other questions? Ask one of our certified instructors next time you are in for class- or drop us a line in the comments below! |
AuthorHHY Founder, Yoga Business Coach, yoga-doer and life-lover, Kay Afif! Categories
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