Yoga: It's a Team Sport

This yoga journey we are on, is one of constant calibration.

I know guys who work the strength thing to death.

They impress you with their jump backs, via handstand, lower to koundinyasana, but then they blow the whole thing when you see them hitting a hip (non) opener (in their case).

When you are beginning, you are bringing everything along (strength, flexibility, balance). Individual things don't matter.

But when you've been at it for a while, it's a big mistake to always practice into your strength (be it balance, flexibility or strength).

You should always be studying yourself and identifying your weakest area. Then purposely work into that area.

As far as your body is concerned, yoga is a team sport. Your body is only as good as the weakest link.

That being said, if everything is humming along within close tolerances, the sum of the whole will be greater than the sum of the parts.  And you'll feel fan-freakin-tastic.

Stay true, J.

How Your Eyes Can Help You Have Stronger Inversions And Arm Balances

You know how I'm always banging on that the only wrong way to do yoga is if it injures you? Well, that's still true, but let me tell you, this comes close to breaking that rule...

Ok, practice time. Reach your hands above your head (urdhva hasta).

Join the palms together while your hands are reaching upwards. Now bring your palms to hearts centre, while flaring your elbows out to the side. Ok, that's the way to have weak inversions and arm balances.

Now do the same thing (hands reaching high, palms together), only the very first thing to do, before you even start to draw your hands to heart centre, is to bring the elbows together.

Keep the elbows together, while drawing the  them down, until they physically have to separate because of your rib cage.

Now, my friend, you have taken the first step onto the professional arm balancing podium. Welcome aboard.

What you have just learned is THE single most important principle in holding long, strong inversions and hand balances.

You just turned the eyes of your elbows forward (instead of them facing each other)

Now that you have the eyes of your elbows facing forward, NEVER let them face each other ever again. They never need to.

...plank...face 'em forward.

          ...down dog...yep, facing forward

                     ...up dog...FaCiNg FoRwArD

                               ...handstand...facing forward

koudinyasana, crow, astavakrasana, do we need to keep going? You get the message.

Elbow eyes facing towards each other is just weak, puny, vapid posing.

Get with the strength. Face 'em forward. 

Happy hand balancing, J.

Why So Sad? How Yoga Helps You Battle Depression

You can choose to be happy.

It does involve effort though. You can't just make the decision and then a sea of happiness magically appears and gently surrounds you.

So what is involved with deciding to be happy?

A couple of things:

1.   First up, you need to identify the things in your life making you a miserable git.

This isn't too hard; as they are the things you are stressed and depressed about.  

When you do this you are using the yogic principle of self-study (svadyaya).

2.    Now that you’ve identified your stressors, you need to decide whether you can actually do anything about them.

The Alcoholics Anonymous motto can help here:

"Grant me the serenity to accept the things I cannot change, 

the courage to change the things I can, 

and the wisdom to know the difference."

So when you think about the things upsetting you, can you actually change them? Probably not (or you would change them, and then you wouldn't be depressed).

Accepting when you cannot change a situation, is embodying the yogic principle of surrender (ishvarapranidhana).

So, up to now, you've stopped struggling against the things upsetting you.

3.    The next thing to do is to start to find happiness in the things you do. Easier said than done.

1600 years ago, Patanjali said…

"In relationships, the mind becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those suffering, goodwill towards those who are virtuous, and indifference or neutrality towards those we perceive as wicked or evil." 

The word "cultivating" in the sutra = work - or practice in yoga-speak. 

So Patanjali is saying that you can actually practice (.i.e. work at) being happy. Weird, but oh so true.

Now, this isn't to say that you won't occasionally fall off the happiness horse. You will. 

Like falling out of a difficult pose, remain calm and get back into it.

Depression and stress are serious business. They can wreck your health and your relationships, leaving you lonely and broken. Yoga's great for turning this around.

Summary

Figure out what’s making you sad. 
Let go of it, if you can't change it. 
Look at what’s left in your life. 
Start finding something in there to be happy about. 
Claw your way out of the depression when you fall off the bandwagon.
Try to mend all the destruction you caused in your fall from grace.

Yoga and depression, who'd a thought? 

Hopefully, UR not so sad now, J.

Yogic Surrender - It's All About Your Ego

Over the years of practicing yoga, you'll sometimes hear the yogic theme of surrender.

Surrender...

                   ...to the pose.  Ok, fair enough. No problems here.

                                          ...to a higher power. Hmmm...not sure about this one.

It's starting to sound a bit religious, and we don't want to go there. Fortunately, we don't have to.

The whole surrender thing is about ego.

If you surrender, then you are acknowledging that there is a greater power than you (doesn't have to be a specific entity).

The point is, that if there's something greater than you, then your ego is constrained.

You know when the teacher sometimes says to set an intention?

Well, if you set an intention, or dedicate your practice to something - compassion to your fellow man, gratitude that you have the time, health and resources to attend a yoga class, anything really - well the intention or dedication, is something greater than your practice.

By virtue of dedication, your practice is relegated to second position. The thing you have dedicated your practice to is in first position.

This is game over for the ego. And before the game has even begun.

No need to compete. You know the outcome. Ego may as well head to the side lines and sit this one out. Not needed.

This is great for you, as it gives your ego a break and you can just get on with practicing, without the pressure to perform. Try it.

Next time you are invited to set an intention. Give your ego a break.

Dedicate your practice to say grace, and then try to transition gracefully. If you fall out of a pose, have the good grace not to scowl or berate yourself. Gracefully, come back into the pose. It's easy.

And it's good for you. Get your yogic surrender on. CU in class, J.

...On Not Practicing What You Preach

Don't you hate it when you say something is wrong AND THEN you turn around and do it yourself?

Well, I'm guilty your honor. You see.

I said that "good yoga teachers don't talk their own book". Then what do I go and do?

Write a politically motivated post on a yoga blog. Duh!

Well the post has been removed, and my sincere apologies to all you readers who had the misfortune of reading aforementioned inflammatory rant.

Please be the better yogis and forgive a misguided zealot.

Rest assured that I'll be sticking to the script in future.

Anarchistic politics, free market economics and trading markets are henceforth cast into the fiery furnace of hell and damnation as far as this blog is concerned.

Much thanks and appreciation to Kathryn for your bravery in calling me on this one.

Every time you call me, I inch forth to becoming a better person. Only 500 gazillion light years to go and I'll be presentable to the general public.

Happy practicing, J.

Why Studio Yoga Beats Gym Yoga

Sadly, there is a difference.

And sadly it comes down to quality.

Now this isn't a super hard and fast rule. But on average, you'll get less yoga quality from gym yoga teachers. And here's why...

Gym yoga teachers have backgrounds that are diluted with other disciplines.

Yep, gym yoga teachers are more likely to be supplementing their incomes by adding another discipline to their teaching repertoire.

Whereas, studio teachers will likely be yoga only teachers.

Now if you are thinking, that having a teacher who is across other disciplines is better. You'd be mistaken. When you dilute yoga, you are making the yoga weaker. Guaranteed.

This isn't being pro-yoga or egotistical or gymophobic (yes, you can use that word I just made up). And it's not saying that yoga is better than this or that discipline.

Yoga does however, have one quality that is unique...

I'll explain this in another post but

yoga translates better into other disciplines,

than other disciplines translate into yoga. 

Weird, but true. And this is why yoga is a great addition to any athletes training (as professional football players are finding out).

So when your gym yoga teacher starts incorporating pilates or climbing or whatever moves into their yoga class, they are actually reducing the benefits you could be receiving.

Once again, this isn't saying yoga is better. It is saying that asymmetrical benefits exist. And to maximize those benefits, you need to do yoga when practicing yoga.

Re-read that 'translation' sentence.

Now, where were we? Oh yeah, studio vs gym.

Remember, the studio is specializing, while the gym is generalizing. There's a universe of difference.

Now all this may not be super apparent when beginning yoga. But as you start to progress you'll notice the diff. AND if you do progress, then at some stage you'll likely transition from a gym to a studio.

What About Mind - Body Studios?

Lately, there's a lot of mind, body studios popping up. They aren't full on gyms, and they are not full on studios either (although I'm sure they'd beg to differ).

However, if they have a dedicated yoga room, then there's no excuse for less than studio quality yoga. And you should hold them to this standard.

The rule with mind body studios is that the more they can separate their yoga from pilates, barre etc, the better quality the yoga.

Check out their timetables. If the yoga teachers also teach other disciplines, then the yoga quality will be down.

Wrap Up

Yoga teachers who are into yoga, will want to teach at studios (snobby, but true). This isn't to say that you won't find a good teacher at a gym. It's just on average, you'll find more yoga only teachers at studios.

New yoga teachers might take a gig at a gym when starting out. But if they are any good, they'll move onto studios in time. This is an internal thing, that they themselves will want to pursue. They'll be drawn to it.

Think of this as a progression. And it's the same for both students and teachers. The more they each gets into yoga, the less important other disciplines become and the more they look for yoga...which they'll find maximized at studios.

And because yoga translates to other disciplines better than other disciplines translate to yoga, studio yoga is less likely to dilute yoga.

The result is that (on average) studios offer better quality yoga.

My work is complete, J

How To Approach Yoga

When we talk approaches to yoga, we are really discussing contentment (santosha in yogese).

Now, the love, dove, peace and power to the people, yoga hippie crowd, will say to be content with where you currently are. Ok, fair enough. If that's the case...

You can roll up your mat, go home, nuke a pizza and cue season 6 of The Walking Dead. Yeah.

Being content with where you currently are, only inspires couch-ass-ana-beer. We rock up to the mat because we aren't content with the way things are.

Our discontentment can manifest itself as motivation. And if we act on that motivation, then that's us actually practicing yoga.

Yoga is a little bit different from other movement disciplines, in that it offers benefits beyond the physical.

You move, you connect the breath, you focus, you quieten the mind. You leave your mat a little bit longer, a little bit stronger, a little bit looser, a little bit calmer.

Now a person looking at you sees a person who is relaxed but strong, focused but calm. What's not to like?

Why wouldn't you be motivated to be this way? Why would you be content with being less loose, less strong, less calm?

It's kinda like the power setting on vacuum cleaners - why on earth would you want to suck up less dust?

No wonder we keep coming back. Peace, love, save the whales, happiness to all beings, etc, J.

Why the World Needs Yoga Badly

This post is a little different to our normal posts, but stick with it and it'll get there eventually...

Household debt levels are at all time highs.

Debt is future consumption brought forward. Or, sacrificing your future earnings in order to spend them now.

The sad thing is that governments are guilty of this also.

If you live in a country with a balance of payments deficit - that's every western country - then your government has sacrificed future earnings to have things now.

The really sad thing about balance of payments deficits, is that it's the next generations problem to deal with the payback, while the current generation enjoys the benefits now.

Don't worry though, I'm sure the next generation will get their own back, by reducing retirement benefits. Karma in action.

Anyhoo, on this down note, what's all this economics got to do with yoga?

Well, to progress in yoga takes three things:

Discipline, Patience and Focus

Discipline to stick with the practice, focus while practicing, and patience while the body slowly opens. 

These are three great personal qualities that you can use all the time in everyday life.

And you should use them...

...in your interactions with people. (Patiently) Let them finish what they have to say. Focus on them while they are speaking to you. Pay attention to what they are saying.

...in your personal finances. Save (using discipline) and reduce your debt. The world is in for a rocky patch as the global economy slows and companies and wealth funds start to default (after their debt binge). Don't get caught in the carnage.

Keep your head above water, J.

When It's Ok To Ask For Your (Yoga) Money Back

Yoga's evolving (as it should be).

And there are some great teachers out there takin' it to the next level.

Some teachers are so far out there, that sometimes you struggle to recognize the yoga in what you are doing.

If you can't recognize what you did during class as yoga, maybe approach the yoga teacher and ask what that shape was called (maybe demo the shape).

If they come back with "It's a variation of <insert sanskrit yoga pose name here>" then it's a valid evolution. Do this with a couple of the dubious shapes they had you try during class.

Three Strikes

Now the three strike rule applies here. If you can demo three shapes, that you did during class, that the teacher can't tell you the sanskrit names of, then yes, you can ask for your money back. Not only that.

You should ask for your money back, because it sounds like the teacher is gettin' a little off the yoga track. And you did fork over for yoga, not anything else.

Get Out Of Jail Card

Now, there is a caveat here. A get out of jail card the yoga teacher can use.

It's when they've developed their own yoga style. If the class is badged with their yoga style, say ABC Yoga Class, then they can pretty much tell you that the shape is unique to their style.

But yeah, if the class is just say a flow or hatha etc class, and you can catch them out three times, then BONUS, you get your money back.

Keep 'em honest, J.

When Not To Listen To Your Yoga Teacher

Here's how you injure yourself in yoga...

Jumping

First up, you jump yourself into a position you are not ready for.

In this instance you are using momentum, coupled with the weight of your body.

Now all this energy you have created needs to land somewhere. If you don't have a graceful way of absorbing all this momentum, then there is potential for injury.

Think jumping into headstand. The neck can absorb the energy, if you are not strong enough to handle your own body weight.

Another common 'momentum' potential for injury, is jumping into plank. The lower back absorbs momentum in this move.

Try stepping into plank or jumping into chaturanga (where the bent elbows help with the transfer of energy).

Over Stretching

Next up is over stretching. This is as it sounds. You simply pull muscles too far, too fast.

Hammies come to mind here. Hammie injuries from overstretching are painful. Don't go there. Warm up and know your limits. Ride the edge.

Over Use

Finally, we've got over use. This type of injury is usually associated with joints and constant pressure applied to the same location. Think wrist injuries from handstand practice or chaturangas.

The key here is to identify that you seem to be doing a fair few of these moves and to move the pressure point.

The pressure point can be moved by increasing (think about it) the angle of extension. This is the angle between the back of your hand and your forearm, when the wrist is extended, in hand balance position.

You can do this by coming onto your fingertips for some vinyasas to give your wrists a rest (or skip them all together, and just push back to down dog).

With handstand (or arm balance practice), try placing a wedge under the heel of your palm to move the pressure point on your wrist to a different location.

Of course, if you are now constantly applying pressure to the new pressure point, then there is potential for injury at the new pressure point.

Time yourself or stick to a strict count of how many times you are say, going to practice handstand, koundinyasana, etc

Most Cues Are Guidelines Or Suggestions

Now onto the actual post. You see.

Yoga teachers are cuing tail tucks,  knees bent, flared ribs and collapsed sides as though if you don't do this you will injure yourself. This simply isn't true.

Tail tucks and bent knees and a whole host of other cues are simply guidelines or suggestions within a pose. As such they should be cued as suggestions or guidelines. Not life or death necessities.

Every rib cage collapsing on one side is an actual separation of ribs on the other side of the pose .i.e. a stretch (that may be feeling great).

Every hip that isn't square to the floor is a hip in greater extension (that may be feeling great).

So as a yoga student, you have choices. Sure you can tuck that tail or contain those ribs. But understand that this is at the expense of something else not extending as much.

Most of the time this choice comes down to stretch versus strength. You contain the ribs and square the hips to gain strength, at the expense of feeling less of a stretch.

Bottom line: If what the yoga teacher is saying, isn't related to the injuries we've discussed, then take it as a suggestion.

If it feels great to push your chest to the floor in down dog, go for it. This is one of those moves where if your body was going to get injured, it would let you know, and then you wouldn't do it.

"If it makes you happy, it can't be that bad." Sheryl Crow

Down with cuing nazi teachers, J.