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Practice Yoga Pain & Rehab Medicine 920‐288‐8377/888‐965‐4380 Practice Yoga What is yoga? For the purpose of this discussion yoga is an ancient (3,000 years old) form of exercise designed to condition the body and the mind working on physical strength, balance, flexibility and equanimity (calmness). This is accomplished through maintaining and developing calmness while challenging your body and your mind. The challenge comes through remaining completely calm while challenging your body to move in the direction of duplicating a number of physical poses. Yoga is not a religion – it is simply a means by which to achieve and maintain an optimal level of physical and emotional health. Basic Principles 1. Yoga breathing – or pranayama. (see http://en.wikipedia.org/wiki/Pranayama ) a. When practicing yoga your breathing is the top priority. Throughout your practice you should breathe though your nose deeply and fluidly at all times no matter how much you challenge yourself. At the same time your face should remain calm. If you cannot maintain calm focused breathing you should simply back off of the pose. b. Why is yoga breathing a good thing? Breathing and calmness is more than a spiritual connection. There is a measurable physiologic response to your respiratory depth and rate. Just try this right now. Close your mouth and breathe through your nose as deeply and slowly as possible for 10 breaths concentrating only on your breath. You will notice your heart rate will drop and a sense of calm will engulf you. That is the state of mind you should be in at all times while practicing yoga – no matter how intensely you challenge yourself. 2. Calmness. Why is calmness important? In simplest terms it is not possible to gain flexibility when you are tense. If you do not remain calm or if you push yourself hard enough to break your calm state of mind, your body will react by reflexively tightening the structures you are trying to stretch (no pain – no gain does NOT apply in yoga). In addition much of the hardship and dissatisfaction in the human experience is generated by a stressful reaction to the world around us. By practicing yoga with calmness you gain to remain calm even when you are intentionally stressing your body. This ability will translate into an ability to remain calm in the face of the challenges of day to day life. 3. Yoga is not a competition. Try to not even look at what the people around you are doing. What they (or you) look like in the pose is simply not relevant to your practice of yoga. The only thing that matters is your internal experience. Are you pushing too hard? Are you pushing hard enough? In that context you should challenge yourself as much as possible but only within the limits of your ability to remain calm. 4. Yoga should be practiced at least 4 days/week (preferably every day) so make sure your practice is enjoyable. If you do not enjoy it you will not do it as often as you should. 5. Have no expectations about your experience in any session at any level. Your experience with your practice will be different in every session. Do not try to put yourself in the pose that your instructor is demonstrating. Your only goal is to move your body in the direction of assuming that pose while remaining calm. If you do this thoughtfully, patiently and persistently your ability will inevitably change and you will be able to go deeper into the pose over time. In the end the goal is to continually move ever closer to assuming the pose with every practice throughout your life. 6. Anyone can practice yoga! a. If you read this document carefully you will understand that your current abilities are not an issue in your ability to practice. Remember that your only goal in the practice of yoga is to incrementally expand your current abilities. b. For an example of the fact that anyone can practice and benefit from yoga please see the following internet video: http://www.yrgworkoutllc.com/joomla/ Getting Started Many local athletic clubs have formal yoga classes that you can enroll in if you desire; otherwise yoga can be done in the privacy of your own home at a minimal cost. Several DVD’s are available in stores and online and average in cost between $10‐$20. A yoga mat can also be purchased if you desire but is not required. Yoga mats are available at Walmart, Target, sporting goods stores, and online, with the cost starting at around $10. Some recommended titles include: Beginner “The Joy of Yoga” – Sarah Ivanhoe – 30 minute workout Novice – Advanced Intermediate “Power Yoga ‐1,2 and 3” (single DVD) – Brian Kest – each is a 50 minute workout .
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