FitSugar

Yoga Mat Etiquette

FitSugar — Wed, 03 Oct 2007 15:45:00 -0700

I love doing yoga on a mat. It feels special to have my own private "island." I also love the sticky surface which allows my hands and feet to stay firm. The squishy texture offers my bones some cushion from the hard floor. A yoga mat is also a barrier from the dirty ground, so you want to do what you can to keep it as clean as possible.

When it comes to yoga mats, there are some unwritten rules and tips we need to lay out on the table. Or should I say floor? Knowing them can save you from any embarrassment, and will also keep you healthy. Want to know what they are? Then read more

Whether you borrow a studio mat or use your own, when you're done, hang it up on a hook or over a door to air dry. If it stays wet and rolled up, it's the perfect breeding ground for mold or bacteria. Not only is that disgusting, but it's also stinky, and nobody wants to smell that the next time you go to unroll it.
Speaking of borrowing yoga mats, there's nothing wrong with doing that for your first couple of classes, or if you accidentally forget your mat. Otherwise, bring your own yoga mat. You don't want to smell or be in contact with anyone else's sweat, since that's a great way to get yourself sick.
Your feet are not the cleanest part of your body. For most of us, they are shoved into shoes and socks all day long. They can end up getting sweaty and stinky, and when you get to your 5:30 yoga class, your tootsies are far from fresh. So remove your shoes before entering the studio, and take a minute to run to the bathroom and wash your feet. You'll feel better during your practice, and it'll help keep your mat cleaner. Plus you might get more adjustments from the teacher if you smell clean.
Don't step on anyone else's mat, unless you get permission from the person first (like if you were sharing a mat in a Partner Yoga class). This goes along with the stinky feet rule. Even if you washed your feet for 20 minutes straight, nobody knows that, and it grosses people out to have stranger's feet prancing on their clean mat.
If you use a rug, be sure to wash it once a week in the washing machine. Since it absorbs all your sweat, it gets as gross as your sweaty yoga clothes. You wouldn't wear the same clothes over and over again, right? Good, so be sure to wash that rug just as often.
Don't use yoga mat spray to make your mat smell pretty. It may cover up the smell of your stinky mat, but it doesn't cover up the fact that your mat isn't clean. Not only can those sprays make your mat dangerously slippery, but the scents can also be distracting or annoying to fellow yogis in the class who are trying to breathe fresh air. Some may even be allergic to the scent.

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Are You Slipping on Your Mat? Try a Rug

FitSugar — Tue, 28 Aug 2007 13:30:00 -0700

Saying that Ashtanga, Bikram, and Vinyasa yoga classes are sweaty is a bit of an understatement. The room is heated (in Bikram can be over 100°F), and you're moving vigorously, so your body sweats profusely to cool you down. In the first 15 minutes, my entire outfit is soaking wet and little beads of sweat start dripping from my chin. The worst part is that my palms get really sweaty too.

That's great for your body, but not for your practice. There's nothing I hate more than trying to do Down Dog, while my hands and feet are slowly slipping away from each other. You can spend all your time trying not to end up lying flat on your belly, that you can't concentrate on following your breath. I have a solution.

You should try a cotton rug. You can continue using your regular sticky mat, you just lay the rug right over it. It makes a wonderful cushioned surface, which is awesome for poses where your bones are pressing into your mat. Rugs are 100% cotton, which means they are washable and biodegradable. Plus they come in tons of colors. Here are my favorites from Barefoot Yoga Company.

Cotton Rug	Cotton Practice Rug
Cotton Practice Rug	Cotton Practice Rug
Cotton Practice Rug	Cotton Rug
Coton Rug	Cotton Practice Rug
Cotton Rug	Pink and Brown Rug

Fit's Tips: After a sweaty practice, be sure to let your rug completely dry out. Hang it over a door, because if it remains wet, it can start to grow mold which is really disgusting. Pop your rug in the washing machine at least every 3 practices, if not more.

Ways to Stay Injury Free in Yoga Class

FitSugar — Thu, 02 Aug 2007 11:00:00 -0700

I've taught and taken many a yoga class, and unfortunately I have seen (and experienced) one too many injuries (did someone say torn rotator cuff?). It seems like an oxymoron - yoga is supposed to increase your flexibility, make you stronger while helping you heal and prevent injuries. It is not supposed to make new ones, right?

The next time you pop into a yoga class, keep these helpful hints in mind:

Drop the ego. Don't compare yourself to Polly Pretzel or Seventeen-year-old Suzie over there. Every body is different and you don't want to attempt advanced poses if you're not ready. Nobody is watching you anyway, so who are you trying to impress?

Don't compare yourself to yourself either - since your body changes everyday too. 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.
Don't push yourself too hard. Yoga is supposed to feel good to your body. 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.
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

Listen to your body. Sometimes the order or types of poses an instructor is doing doesn't fit with what your body needs. If your back wants to do a forward bend, and the entire class is doing handstands, well, then do a forward bend. 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, 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 (that's what they're there for). 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.

If you have any other tips, share them below.

Yoga Props Explained: Blocks

FitSugar — Mon, 23 Jul 2007 02:30:00 -0700

When I walked into my first few yoga classes, I was intrigued by all the blocks neatly stacked against the wall next to the perfectly rolled-up mats. I soon came to realize that those different sized blocks had many useful purposes.

Blocks are often used by beginners and those with injuries to help them modify certain postures, but they are also used by experienced and flexible yogis as tools to get deeper into poses. I'm a huge fan of blocks, and here's why:

Blocks can be used when doing standing poses to bring the ground closer to your hands if you can't quite reach yet.
Blocks can also be used in restorative poses to support your bones and the weight of your body. Iyengar and Kripalu classes often use blocks to deeply open certain parts of the body, or for relaxation poses.

Want to see how else you can use yoga blocks? Then read more

Blocks can also make poses more comfortable, especially in seated poses. Sitting on a block will bring your hips above your knees, reducing pain if there is too much pressure on a certain muscle or joint.
Placing a block beyond your reach can help you stretch your muscles even further, increasing flexibility.
You can also use blocks to makes poses more challenging. I like to work on more advanced poses such as inversions, and the blocks help to keep my hands (my base) steady.

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American Apparel Sport Tops

FitSugar — Thu, 15 Feb 2007 09:33:00 -0800

I am always searching for great tops to exercise in. It's tough to find ones that are cute, comfy, and functional for the right price.

I discovered that American Apparel makes this really sweet v-neck tank with shelf-bra. It's made of 95% combed cotton and 5% spandex. It's soft, yet fits snugly to move when you do.

I love that it comes in so many bright colors, not just black, red, and blue like so many other sport tops. And for the cheap price of only $19, you really can't go wrong.

This top is definitely for the type of exercise that doesn't require too much jumping or bouncing, if you know what I mean. It doesn't offer enough support for a run, but would be perfect for a brisk walk or a Pilates or Yoga class.

Fit's Tips: The only thing about American Apparel - their sizes run really small. I'd shoot for one size larger than you normally wear. Here's a picture of me wearing it in raspberry (size Medium).

Class Act: Kripalu Yoga

FitSugar — Tue, 24 Jul 2007 12:30:00 -0700

Looking to try Yoga? Not sure what kind of yoga is best for beginners? I recommend you try Kripalu Yoga; it is a great place to start because these classes tend to involve slow and gentle movements. This approach makes Kripalu suitable for people working with injuries. In this style of yoga, poses are sometimes held longer than in other yoga classes, which is helpful if you are trying to learn the basics.

Kripalu Yoga combines postures, breathwork, meditation, inner focus and personal awareness. Classes explore the release of blocked energy and the integration of emotion and spirituality, so it's much more than just a workout for your muscles. The Kripalu experience is centered upon knowing the body while achieving balance in your mind.

This 90 minute class will help you understand the proper alignment of your body (where your bones go), and how to connect your breath to your movements. Props are often used such as blocks and bolsters, to help you get even deeper into poses. You'll get a complete body and mind workout, and feel extremely relaxed by the end.

Just because a Kripalu class moves slower than say Ashtanga, doesn't mean it's any easier. From my personal experience, if you are used to pushing yourself physically when you exercise, or if your mind is constantly moving, this class will be extremely challenging for you (it's tough to slow down when you're used to "go, go, go" all the time). Kripalu will help you learn how to still your body and calm your thoughts, which is an excellent skill to have when faced with a stressful situation.

Fit's Tips: I definitely recommend trying out a Kripalu class. Check out your local yoga studio and see if they offer this style. If you can't find a class near you, take a long weekend for yourself and check out the Kripalu Center for Yoga & Health in Lenox, Massachusetts. They offer weekend retreats focused on Kripalu, and other types of yoga and movement as well.

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Class Act: Yoga Nidra (Yoga Sleep)

FitSugar — Thu, 04 Sep 2008 14:30:00 -0700

If you're stressed out, wound up, or feeling down, then you're in desperate need of Yoga Nidra. It's the definition of deep relaxation.

The nidra class is devoted to bringing you into complete stillness and calmness while still being aware. You come into a comfortable Savasana pose (sometimes a teacher may encourage you to use blankets and pillows to make you feel comfy, cradled, and fully supported). The teacher may talk you through a meditation, use guided imagery, or she may use musical instruments or music to bring you into deep relaxation. Your job is to lengthen each inhale and exhalation, to be aware and in control of your breath, and to allow the stillness to take over your mind and unwind your nervous system. It's common for beginners to accidentally fall asleep, but once you practice Yoga Nidra more often, you'll become better at bringing yourself into a beautiful marriage of relaxation and awareness. It's normal to daydream a little, to experience a sense of weightlessness or floating above the ground, and many people will say they feel like the 45 or 60 minute class flies by within minutes. After the class, you'll emerge feeling refreshed and serene.

Call a yoga studio in your area to see if they offer this type of class. If you cannot find a class, you can try on your own with a book or CD.

Class Act: Ashtanga Yoga's Primary Series

FitSugar — Mon, 04 Dec 2006 03:00:00 -0800

When you go to an Ashtanga Yoga class for the first time, you'll probably be learning Primary Series. In Sanskrit it is known as "Yoga Chikitsa" which means Yoga Therapy. Its purpose is to re-align the spine, detoxify the body, build strength, and increase flexibility.

The room is about 80°F, so your muscles can easily warm up. The instructor talks you though each pose and counts the breaths, so everyone is moving together in unison. (It's pretty amazing to see and experience.) The class is the same every time and anywhere. So if you love Primary Series, you can even find a class when you're travelling.

The basic sequence is as follows:

5 Sun Salutation A
5 Sun Salutation B
Standing Postures
Seated Postures
Closing Sequence (inversions and backbends)
Savasana (10 minute relaxation)

Want to know what makes it different from other kinds of Yoga? Then read more

The poses are linked together with vinyasas, or mini-Sun Salutations. Your breath (called ujayi) is loud and throaty, kind of like Darth Vader. Each inhale and exhale is linked to a movement, so Primary Series is a moving meditation, kind of like a dance.

Primary Series is excellent for runners, bikers, skiers, and riders because it involves a ton of forward bends to help loosen up your tight hips, hamstrings and the lower back. You warm up your muscles, really work them, and sweat a river. It's really difficult physically, so at the end of the 1 1/2 hour class, when you're lying in Savasana, you feel like you have taken quite a journey.

Fit's Tips: So you don't feel overwhelmed, it's a good idea to check out the poses ahead of time. Many studios encourage you to watch a class first. Or you can check out these helpful guides to learn the poses, and find out more about Ashtanga Yoga in general.

Class Act: AntiGravity Yoga "Wings"

FitSugar — Tue, 11 Nov 2008 05:30:00 -0800

Inspired by the list of the upcoming fitness trends generated by the American College of Sports Medicine, I have started my own list of how working out will evolve in 2009.

The ancient practice of yoga is flexible enough (bad pun, I know) to mix with almost any other form of exercise or prop. The folks over at Crunch have been dreaming up trend-setting classes for years now, and their latest yoga hybrid is AntiGravity Yoga "Wings." The class blends traditional yoga poses with circus arts to create 60 minutes of good fun in the form of strength and flexibility training. You often forget you're exercising, but your muscles will remind you the next day. The class is centered around a soft fabric hammock, which supports you in basic yoga poses but also allows you to swing.

For details and images of the class, read more.

The hour-long class starts with simple motions not only to warm up your body, but also to give yourself a chance to warm up to the idea of working with a piece of fabric hanging from the ceiling. As you stretch, move, and explore the hammock, it is essential to keep tension in the prop at all times. You push into the hammock to gain more control over its swinging nature. There is no way to get through this class, from the light aerobic dance moves in the beginning of class to the supported yoga poses, without using your deep abs. So your belly gets worked with zero sit-ups. The class combines elements of challenge, like swinging in a superman position with the hammock on your pelvis, and relaxation, found in many of the supported stretches. The class ends using the hammock to create many inversions, which feel divine for the spine. I especially like how the traditional closing pose of a yoga class, savasana, has been replaced with "cocoon," which involves completely wrapping yourself in the hammock and gently swaying in the breeze.

The class also really works your arms. Pushing down into the fabric of the hammock targets the lats and triceps. At the moment, these classes are taught exclusively at Crunch gyms, but I predict that more classes mixing yoga with different circus-like elements will be popping up all over.

If you live in the SF Bay Area, you should take advantage of the free 45-minute workshop being offered at Crunch 1000 Van Ness on Saturday, Nov. 22. The three workshops run from 1:15-4:15 p.m. and are open to the public. Arrive early; space is limited and is first come, first served. I suggest you wear tight-fitting clothes and leave your jewelry at home.

Check out the moves below to see how versatile the hammocks are.

View 3 Photos ›

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Yogatoday.com: Free Yoga Classes

FitSugar — Wed, 04 Apr 2007 03:00:00 -0700

What could be better than an invigorating yoga class everyday? How about if it were FREE?

Jennifer24 posted a wonderful suggestion in the Yoga Stretch and Tell Group called Yoga Workout Free!!!

She wanted to let us know about Yogatoday.com, a website that allows you to download 1-hour yoga classes that are absolutely FREE. They offer a new one everyday, so you'll never get bored. Experienced instructors lead the classes in the beautiful, inspiring setting of Jackson Hole, Wyoming.

Their intention is to make yoga accessible to everyone, everywhere. In our fast-paced, busy lives, yoga offers us a chance to slow down, relax, and reflect, which everyone can benefit from.

When you click on a video, you can watch the class immediately, or download it to your computer or iPod for later viewing. I love this idea, because a lot of people I know want to go to yoga classes regularly, but that can get really expensive. Plus, people might not have the time to physically go to a yoga class, and now they don't have to. They can follow along with the video anywhere, anytime, and not have to pay a penny.

The only downfall is that there are a bunch of commercials in the beginning of each video, but you can just fast forward right through them.

A couple of months ago I told you about Yogatoday.com, but I'm so glad Jennifer24 reminded us - thanks for sharing this wonderful tip. Everyone needs to know about free yoga classes.