FitSugar

What to Expect From an Ashtanga Yoga Class

Jenny Sugar — Thu, 11 Aug 2011 14:34:53 PDT

If you're a runner, cyclist, skier, rider, climber, swimmer, or have a Type A, high-energy, can't-sit-still kind of personality, sign yourself up for Ashtanga yoga. This type of yoga is challenging, quick-paced, and just the thing to open your tight hamstrings, hips, and shoulders. Before heading to your first class, here are some things you should know.

It's Hot
I'm not talking Bikram-yoga hot, but it's pretty darn hot. Most studios turn on the heat, so expect to be in a room that's about 80 to 90 degrees. This means you'll probably get pretty sweaty, so it's best to wear long pants to absorb your sweat and to prevent drips of sweat from puddling on your mat, making it dangerously slick. Pants will also add traction for poses where you're touching your legs, as in Crow, so you don't slip out of the pose and hurt yourself. A rug or yoga towel placed on your regular sticky mat is also a must. You might want to bring a hand towel to class as well to wipe the perspiration off your face and arms.

Depending on how strict the instructor is, they might encourage you not to drink water during the practice, since you're working so hard to build the fire inside you, and the water will "put the fire out." So make sure you drink throughout the day before you practice to prevent dehydration.

It's Repetitive
Ashtanga yoga has been taught by the late Pattabhi Jois since 1948, and it involves a set sequence of poses that a practitioner follows in the exact same order every time. Most studios offer Primary Series or Intermediate Series classes. Most ashtanga yogis are practicing Primary Series, which follows this sequence: Five Sun Salutation As, Five Sun Salutation Bs, the Standing Sequence, the Primary Series (Seated Postures), and the Closing Sequence. The beauty of the repetition is that since each class is the same, you can visit any studio in the world, and you'll be able to do the exact same class you do at home. Or once you memorize the sequence, you can practice on your own at home. Some people love the repetition since it can act as a form of moving meditation, while others may see it as boring.

I'm just getting started, so keep reading to hear more about what to expect from your first Ashtanga class.

Learn Your Burn: Calories in Yoga Classes

Heather Dale — Sun, 22 May 2011 09:23:28 PDT

Deciding if a workout is worthwhile shouldn't be based on how many calories you burn; there are other factors to consider, like if you got your heart rate up, improved your balance and strength, or the exercise improves your energy levels. I'm a regular attendee at yoga classes, but it recently dawned on me that I have no clue how many calories I'm burning during yoga class. Because yoga makes me stronger and more flexible, it really doesn't matter how many calories I burn, but out of curiosity, I thought I'd see how my yoga classes stack up in the calorie department thanks to Health Status's calorie calculator.

Here are the results, listed from the lowest to highest calorie burners.

Strike a Yoga Pose: Sleeping Yogi

FitSugar — Mon, 14 Jun 2010 08:00:42 PDT

I know what you're thinking. But before you start the snickers and jokes about the Kama Sutra and such, let me say that this pose isn't just a prep for some crazy tantric sex technique designed to help you achieve the best orgasm of your life. It is an actual yoga pose that you'd find in the second series of Ashtanga yoga. Its purpose is not to turn you into a pretzel, but rather to deeply stretch your lower back and hamstrings. I'm not expecting the average Joe to be able to get into it, since it requires extreme flexibility in the hips and backs of the legs, but just attempting this pose, and taking it as far as you can will do wonders for a tight lower back.

Sanskrit Name: Yoga Nidrasana
English Translation: Yogic Sleep Pose
Also Called: Sleeping Yogi

To learn a much easier version of this pose

Begin lying flat on your back.
Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs. Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest but keep everything relaxed. This pose is called Happy Baby, and it's a great prep for Sleeping Yogi.
From here, move your arms to the insides of your legs. Use both hands to help your left knee come behind your left shoulder, and eventually your foot behind your head. Then bring the right knee behind your right shoulder, and your right ankle behind your left ankle.
Whether both legs are behind your head or not, bring both hands to your lower back, and try to clasp them together.
Stay like this for five deep breaths. To release, bring both legs to the floor. For a counter-pose, do Fish.

This is one of my favorite challenging poses. Do you have one? Share it in the Yoga Stretch and Tell Group.

How Hot Do You Like Your Yoga?

FitSugar — Wed, 26 May 2010 13:30:16 PDT

The type of yoga I teach is pretty hot, and I remember one woman showed up to my class early while I was setting up. She pointed to the unit up above us and said, "Could you turn up the AC?" I looked at her and said, "Actually, that's heat." Needless to say, she didn't stay for the class.

Hot yoga has been a huge craze for years. Bikram yoga is held in rooms of 105°F or higher, and many other styles, including Ashtanga and Vinyasa, heat practice rooms too, but only to temperatures in the 80s or 90s. The heat serves a purpose - to warm up the muscles so a practitioner can get deeper into poses, and also to provide a detoxifying effect (read, sweat!). Many people also believe sweating profusely during a yoga class is a sign that they're dropping pounds, although the weight they're losing is mostly water weight.

Not only can exercising in extreme heat be dangerous, leading to heat stroke and dehydration, but many people just can't take it. According to fitness expert Fabio Comana, the body is designed to withstand temps between 97 and 100 degrees, so if your core temp raises above 105°F, he says "you'll start to damage protein." Some people are addicted to insanely hot yoga though, while others prefer practicing in more moderate temps, so tell me . . .

Why Runners Should Do Ashtanga Yoga

FitSugar — Tue, 03 Nov 2009 08:55:54 PST

As a runner, I feel like it's one of the best forms of exercise. It's fairly inexpensive, I can do it anywhere, and it strengthens and tones my legs and booty. It also works my heart and lungs, increasing my endurance for other forms of exercise like biking and swimming, and it prevents me from gaining weight. With all those benefits, running also has some disadvantages. My hamstrings and hips are much tighter, which sometimes causes pain in my lower back. I'm sure you fellow runners can relate, and although stretching can definitely help, let's be honest - I know most of us aren't stretching as long or as often as we should.

That's where yoga comes in. Ashtanga yoga is the perfect complement to your running routine for so many reasons.

To find out why,

Ashtanga yoga classes are an hour and a half long, and in 90 minutes you stretch every part of your body. The room is also heated, so you're at less risk for pulling a muscle.
Primary Series is the first series you will learn in an Ashtanga yoga class, and many of the poses (like these) target your hamstrings, hips, and lower back - the exact areas runners need to stretch.
It's extremely challenging, and since many runners are tough and like to push themselves physically, Ashtanga yoga is a better fit than other types like Kripalu or Jivamukti.
Throughout the 90-minute practice, you do Sun Salutations and vinyasas, which strengthen the upper body. This is very important since running primarily works your legs. Strength imbalances between your upper and lower body can make you more prone to injury.
Yoga also strengthens your core, improving your posture when running.
Once you learn Sun Salutation B in class, it's a great running warmup.
Connecting your breath with your movements is essential when doing Ashtanga, and it's something you can practice on your runs too. By concentrating on each inhale and exhalation, my runs become something of a meditation.
The sequence in an Ashtanga yoga class is the same no matter who the instructor or where the class. So if you're traveling, you can always pop into a studio and you'll be doing the same order of poses you'd be doing at your home studio.

Are you a runner who already practices yoga? Then I have a poll for you in my Yoga Stretch and Tell group.

Do Yoga With Marge Simpson

FitSugar — Sun, 11 Oct 2009 03:30:09 PDT

If our Strike a Yoga Pose series leaves you wanting more, take a gander at yogabeans! The hilarious blog features such notables as G.I. Joe, Barbie, Batman, Spider-Man, and Sir Rascus the Lego knight demonstrating Ashtanga yoga.

Yogabeans! is the brainchild of Eden Kennedy and features photos of plastic action figures doing Ashtanga yoga poses alongside some really funny commentary. Although it's impossible to pose plastic limbs into perfect form, the Sanskrit names are right on. It's a great way to learn posture names and get in a few giggles. Check it out - I promise you'll be laughing through the weekend.

Wear Pants to Yoga, Even When It's Hot

FitSugar — Fri, 19 Jun 2009 03:30:00 PDT

If you're continuing your yoga practice into the warm Summer days, you may be thinking you need to purchase some shorts since the temperature has risen. Before you make the splurge, I'm here to tell you to save your money. I know it's tempting to ditch your pants since yoga can make you so hot and sweaty, but you actually want to wear pants instead of shorts.

Why? The extra material won't make you feel much hotter, but what it will do is absorb all your sweat, so your mat doesn't get dangerously slick. Plus, the material on your legs will allow you to do poses like Hummingbird and Crow more easily, since skin-on-skin contact is so slippery. You can also wipe your sweaty forehead on your pants every time you come into a forward bend. For all these reasons, opt for pants. You'll be thankful that you did.

Strike a Yoga Pose: King Pigeon

FitSugar — Mon, 15 Jun 2009 04:30:00 PDT

It's so important to include backbends in your stretching routine. Not only do they increase flexibility in your spine and neck, but they also stretch your abs, hip flexors, shoulders, and chest. This pose is a combination of Bow and Cobra and it's one of my favorites.

Sanskrit Name: Raja Kapotasana
English Translation: King Pigeon Pose
Also Called: Cobra Bow

Want to know how to get into it? Then

Lie on your belly. Bring your legs together so your knees are touching. Extend your arms straight out in front of you.
Begin to slowly walk your hands toward your torso, keeping your hips and thighs on the ground, but gently arching your lower back, coming into Cobra. Walk them in as far as you can, keeping your elbows slightly bent. Actively roll your shoulders back and down away from your ears, elongating your neck.
Bend your knees and lower your head between your shoulder blades. Work on touching your toes to your head.
Stay here, opening through your chest, and take five deep breaths. Then slowly lower your chest back to the ground.

Strike a Yoga Pose: Cow Face

FitSugar — Mon, 11 May 2009 03:30:00 PDT

If you're looking for a relaxing pose that will stretch your shoulders, chest, hips, and ankles, it's time to try Cow Face. Named because your knees look like a cow's closed mouth and your elbows look like ears, this pose also strengthens your core to help improve your posture.

Sanskrit Name: Gomukhasana
English Translation: Cow Face Pose

To learn how to do this pose

Sit on your mat with both legs straight in front of you. Bend both knees and slide your left foot under your right thigh. Lift your bum off the floor, point through your left toes and sit down gently on your left heel. If it hurts to sit on your heel, then sit on the floor with your left heel beside your right hip.
Bring your right foot as close to your left hip as possible, so both knees are stacked. Whichever variation you're doing, the tops of your feet should be resting on the mat.
Bend your left elbow behind your back. Lift your right arm straight up above your head, then bend your right elbow and if you can, clasp your fingers together.
Gaze toward the ceiling and hold here for five deep breaths.
Take a vinyasa and then switch sides.

Parker Posey Is a Fan of Ashtanga Yoga

FitSugar — Fri, 20 Mar 2009 04:30:00 PDT

Ashtanga Yoga is one of my favorite types of yoga, and according to People magazine, Parker Posey is a big fan too. She says, "It centers me. I like the community," and I totally agree.

The thing that's so great about Ashtanga is that you can step into any class, and it'll be the same no matter what studio or state you're in. That's because this type of yoga follows a sequence known as Primary Series, that never changes. It includes Sun Salutations (five A's and five B's), standing postures such as Triangle, seated postures such as Butterfly, the entire Closing Sequence, and ends with Savasana. The flow of the postures is guided by ujayii breath, and each posture is linked with a series of movements known as a vinyasa, so you're always moving. Primary Series is mostly about poses that stretch your hamstrings, but Ashtanga has another series (that some think is more advanced) known as Second Series, that involves backbends and arm balancing poses.

If you're a runner, dancer, athlete, or someone who likes to work hard and sweat a lot, you'll love Ashtanga yoga. It will strengthen your muscles and increase flexibility in every area of your body. If you can't make it to a class, check out this DVD.

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