Tag Archives: yoga

You don’t need to be flexible to do yoga – but doing yoga will make you more flexible

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One of the popular myths about yoga is that you have to be very flexible to do it. It’s one of the questions I get asked most. And I can see why. In popular media yoga practitioners are often photographed in very advanced poses that make them look like they are bent double with their limbs wrapped around their necks. I’ve seen videos of famous Ashtanga teachers who genuinely look like they can tie their legs in a knot behind their backs. These images scare people.

flexible to do yoga

The truth is that there are many levels for each yoga pose. The aim is not to dangerously contort the body, over stretch it or overload it, but to go as far as feels challenging. For many people, especially beginners, that might not be very far at all.

So no, you do not have to be very flexible to do yoga, but you will become more flexible by doing it.

I remember before I started going to yoga classes, long before I became a teacher, I couldn’t perform a forward fold and touch my toes. Nowhere near touching them actually. Within weeks of practising yoga I could get closer, and now I can get all the way down. As a result I am much more flexible now than I was when I was much younger.

Improved flexibility is just one of the physical benefits of yoga. Others include:

  • Better cardiovascular efficiency
  • Better respiratory efficiency
  • Better musculoskeletal flexibility and joint range of motion
  • Increase in breath-holding time
  • Better dexterity skills
  • Better posture
  • Better strength and resiliency
  • Higher energy levels

Very few of us will ever achieve the rubber elastic bodies of Ashtanga yoga video stars, but neither should that be a necessary goal. All of us can benefit from the physical improvements yoga can bring. And if that means getting just one inch closer to touching your toes then that is an achievement to be proud of.

Over to you: I would love to hear your stories about how yoga has improved you physically. How much difference have you noticed? Please post a comment let me know.

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What is power yoga? It’s a good workout and it ain’t easy.

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Why do health and fitness clubs always promote yoga based classes as “easy”? I find this to be the case even if the style of yoga on the time table is a more challenging type like Ashtanga. There are enough pre-conceptions that prevent people from trying yoga without creating any more barriers.

what is power yoga?

Look at the boys. They tend to shun fitness classes anyway because they are seen as something the girls go to. But tell them a class is easy and you’ll definitely never get them to give up the treadmill or weights room to give it a try.

And the girls? Labeling it as the more “sedate” class puts off the ladies who are looking for a calorie busting more intense cardio work out.

I wrote recently that there is a type of yoga for everyone. From those styles that include more of the spiritual elements, to those that offer a more physically challenging, strengthening and high heart rate experience. If the latter is what you are looking for the give power yoga a try.

What is power yoga? Well for one thing it isn’t easy. Let me repeat that slowly so the clubs can hear me. It isn’t easy!

I guess it developed as an Americanised version of traditional Ashtanga. Ashtanga can be tough and is always a set series of poses progressing through the so called standing, primary and intermediate series and beyond. Power yoga takes the physical intensity of Ashtanga but introduces variety. No two classes will be the same. You will do different sequences of poses in a different order in each session all linked together by a flow of movement.

There are variations of power yoga across the world. In the US there is Baptiste Power Yoga (named after a famous yoga teacher called Baron Baptiste – it is certainly worth googling his videos and books). In the UK it might appear on timetables as fitness yoga or dynamic yoga.

What is it like? Well you are going to get hot and sweaty and you will be almost constantly on the move. You’ll start with some deep breathing to calm you down and to get some oxygen into the muscles before they begin to work. Then on to some warm up stretches before the hard work begins.

You’ll do anything up to 12 rounds of sun salutations – which is a linked sequence of between 10 and 20 poses each one held for as long as it takes to inhale or exhale. This raises the heart rate, warms up the muscles and prepares you for the main series of exercises.

What is power yoga

There will be flowing sequences of standing strength exercises, some balances and moves on the floor to strengthen the tummy, the side abs and the back. Each group of exercises will be linked together by a vinyasa which again is a series of poses similar to part of the sun salutation.

The class will last for between an hour and an hour and a half. At the end you’ll relax for the last few minutes and allow the heart rate to return to it’s normal resting beat. And you’ll need it because your body will have been challenged, the muscles strengthened and stretched.

People who have tried my classes have been surprised how tough it has been. There are times when I will look up to find a few participants taking a break in child’s pose as they get their breath back under control. I often wear a bandana when teaching. Not because I think it is cool, but because I sweat like a tap. And I’ve even seen those doubting weight lifters admitting that it’s tough. Everyone seems to like the results. More strength, flexibility and range of movement in the body.

So clubs. Can we drop the “E” word?

Over to you: Have you tried power yoga? Do you agree that it is quite a good workout. Have you seen results? Please leave a comments and let me know.

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“Should I try Yoga?” – I always say, “Absolutely, yes you should.”

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People who come to my Body Combat and Body Balance classes know that I am also a yoga teacher and often ask,“Should I try yoga?”. My answer is always a resounding yes. Of course you should. But many then qualify their question with, “But I really don’t fancy all that chanting and mystical mumbo jumbo.”

I am often saddened by this because people obviously have the wrong impression of yoga. Some think that it is some sort of religion. Others fear that they will be instructed in an obscure ancient language. Or that they will have to contort their body into impossible bendy shapes. Or that it is too easy and that a good session pumping weights will do them more good. It’s true that these perceptions have been created to an extent by the reality. But let’s consider the truth.

should i try yoga

Yoga is definitely not a religion. Admittedly, for some practitioners, it is a way of life, and it can be quite a spiritual one at that. But modern styles of yoga have evolved to focus on just three elements of the so called “8 limbs of yoga”; The asanas or poses (exercises between you and me), breathing (well more like controlling the breath and integrating it into the exercise), and meditation (and if that still sounds too “mystical” you can change this to simple relaxation if you want to).

People who do like more traditional spiritual styles might be critical of these modern approaches and they are entitled to their opinion and to practice what they like. The truth is if you want a yoga class that is just about the exercise you can find one.

Certainly the language used probably hasn’t helped either. If you are asked to move into Prasarita Padottanasana it genuinely sounds almost frightening. In English all you are being asked to do is to perform a wide leg forward bend. Or in even simpler terms a very intense hamstring stretch.

It’s true that very advanced Yoga poses need high degrees of skill and flexibility but no one is going to shoe-horn you into something your body can’t cope with. But the same is true in any sport. A novice skier would never tackle the most challenging run without years on the nursery slopes or easier descents.

should i try yoga

There are many levels to suit all ages, skills and body shapes. For those who think it will be too easy, I have seen men who can pump weights for hours on end reduced to gasping in pools of sweat in a power yoga session. Whilst in gentler classes not a bead of sweat will break onto the skin. The bottom line is that everyone can be catered for, you just need to find a class that suites your needs, desires and goals.

So what’s available?

Hatha Yoga – a calmer class, less energetic style, more emphasis on breath and less complex exercises.

Ashtanga Yoga – very traditional, quite physically challenging, the same exercises every class always in the same order

Power Yoga – a more modern version of Ashtanga, less traditional, still challenging, but the exercises will change from class to class. (Often called Dynamic Yoga, Freestyle Fitness Yoga, Baptiste Yoga or Vinyasa Yoga)

Bikram Yoga – the same 26 exercises every class, performed in a hot room to encourage sweating and cleansing.

Hot Yoga – same as Bikram but without the adherence to the 26 pose class structure.

Body Balance – yes I’m going to include this as it is Yoga based. Tai Chi, Yoga and Pilates moves choreographed to music.

Should you try yoga? Absolutely of course you should. There is a style out there for you just waiting to be discovered.

Over to you: Do you want to try yoga but haven’t tried it yet? What more could I do to convince you? Have you recently taken it up? What do you think? I would love it if you would post your thoughts and experiences in the comments box.

Is there a Modern vs Traditional Yoga argument?

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There was a fascinating article in The Guardian this week looking at the development of “modern” yoga classes which are abandoning the spiritual and the mental elements and focusing on entirely on the physical. The headline posed what seems like a simple question.

Is this still yoga? A new generation of teachers is replacing traditional spirituality with plain-spoken simplicity.

Of course the answer is far from simple.

Having qualified as a Level 3 Yoga Teacher last year – I experienced quite a bit of snobbery on my journey. There are those who insist that Yoga has to be the full Physical, Spiritual and Mental experience – and in extreme cases will not tolerate dissension. In answer to that view we know that from the success of Freestyle Fitness Yoga and Body Balance that there are many people who simply want access to the physical side of yoga. Indeed for those people the Spiritual and the Mental aspects can be barriers to them trying traditional yoga out.

modern vs traditional yoga

I’ve seen some church halls ban yoga classes because they perceive the spiritual side of it to be some affront to Christianity. This is wrong too because Yoga isn’t a religion despite its spiritual overtones. I’ve seen some people put off yoga classes because they think they are going to have to chant and ring singing bowls. So for those that predominantly want the physical experience why not give them that aspect alone?

In the end it is all about meeting the needs and expectations of your clients. When I teach yoga I do use the ancient names for the poses where appropriate, and provide more focus especially around meditation. If your clients are more into the full traditional experience then they will expect it of course.

But if someone is only interested in the physical aspect – does it matter whether it is a Virabhadrasana 2 – or a position in which one leg is bent at 90 degrees and the other is straight, the hips are forward and the arms are at shoulder height? Even if we use the English version of the pose names, does it really need to be a Warrior 2 or what I have just described.

I would like to make yoga accessible to all and if the entry point to that is the physical experience then fine. Personally I would like them to then consider the other aspects if and when they feel comfortable. But starting from the point of view that it has to be all or nothing is likely to keep the barriers up.

Ultimately modern vs traditional yoga can exist harmoniously and that has to be a good thing if it benefits the lives of more people.

Over to you: Do you practice yoga? Is it a traditional or modern variant? What do you prefer. Please click on “Leave a Reply” below and let me know your comments and thoughts.