Yoga and Breathing for the Athlete

Breathing is the most natural activity, yet improper breathing can hinder athletic performance. Many athletic competitions bring with them great pressure to perform and achieve, and people who feel that stress tend to breathe shallow, rapid breaths. However, this is not the best form of breathing. Yoga places special emphasis on breathing, with fuller, slower, more relaxed breathing. Not only does yogic breathing result in better oxygenation of the blood and improved circulation, it also encourages inner peace and relief from stress. An athlete under tremendous stress may not perform as well as an athlete who has learned to use breathing techniques to remain calm in a competitive environment. Yogic breathing is a valuable technique regardless of circumstance. By allowing the diaphragm to move properly and relaxing the abdominal muscles, a person instantly feels a calming sensation that is paradoxically energizing. By contrast, shallow, rapid breathing does not oxygenate the blood as well, and can lead to a feeling of tension and anxiety – two emotional states that are not conducive to good athletic performance. Yogic breathing can easily be incorporated into any sport, from football to swimming. Any top athlete will say that great performance is as much a product of the right mental attitude as physical prowess. Even the best athlete will not perform up to their personal best if they are in a state of duress. Breathing the way it is taught in yoga is one of the best ways to promote a healthy mental attitude in athletic competition.

Yoga for Core Strength and Flexibility

Yoga emphasizes the strength of the core muscle groups: the abdominal and back muscles as well as the pelvic muscles and gluteus muscles. A strong core results in better posture and confident body carriage in everyday life, whether behind a desk or on the playing field. There is no athletic performance that can’t be improved by having a strong body core, and this makes yoga the perfect choice as a cross training activity. Yoga, however, is not only about core strength. It is about flexibility too. Certain sports engage the same muscle groups repeatedly, strengthening some muscles while neglecting other muscles. Yoga is the perfect way to bring balance to all the body’s muscle groups. By improving whole-body flexibility, yoga prevents excessive muscle tightness and improves the range of motion of joints and muscles. Muscles that are both strong and flexible perform better. Improved flexibility is also a great method for reducing athletic injury. Muscles, tendons, and ligaments that are used to stretching are less likely to experience tears, which can sideline an athlete for long periods. When yoga is added to an athlete’s training rotation, their performance improves, and their likelihood of injury decreases.

Yoga for Recovery and Off-Season Training

Athletic injury happens even to athletes who are very careful and safety-oriented. Unfortunately, when an injury sidelines an athlete, their fitness level and skill can drop off quickly. Yoga, however, can be adapted so that it can be done even by people who have injuries. As the injured body part heals, the athlete can continue to work on strength and flexibility of the rest of the body without causing further injury. Once the injury heals, the athlete will not have to start over training from the beginning, because the rest of the body is still in good condition. A similar situation is training during a sport’s off-season. Perhaps the worst thing a seasonal athlete can do is stop training until the following season. Yoga makes for a terrific off-season exercise program. People usually think of yoga as mild and gentle, and it is, but there are forms of yoga that are quite demanding and that are excellent for improving or maintaining physical fitness. Power yoga, Ashtang yoga, Vinyasa yoga and Bikram yoga are demanding forms of yoga that are perfect for the person who wants an intense, comprehensive workout that minimizes injury risk. Yogic breathing, improved core strength, better whole-body flexibility, and reduction in injury risk are all great reasons why yoga makes the perfect activity to incorporate into a cross training regimen.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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My mind was spilling over with justifications – I had this article to write, after all (though I had no idea what I would write about).

And aren’t we supposed to practice self compassion? When I’m not at my best I should be gentle with myself, no?

No.

I mean, I suppose… within reason. But I refuse to be one of those loopy-doopy yogis who sits half the class out with a dopey smile on my face because I felt a muscle twitch. I realize this might sound harsh; but from the viewpoint of a teacher… it’s ok to feel something during a yoga class!

Now I absolutely encourage students to work within their limits and rest when needed, but please, for the love of God, allow yourself the opportunity to find that limit. One of the beautiful aspects of yoga is that it allows one to practice staying calm and composed in uncomfortable situations so that practice can then be mirrored in the rest of your life.

Your personality comes through loud and clear during your yoga practice. My personality is, obviously, a little rigid and unforgiving when it comes to accepting weakness in myself. But I also think there is something great to be gained by pushing through bad days and getting the job done.

I suppose it’s just like everything else in life… the goal is a balanced approached. If you’re like me, and have difficulty accepting personal limitations, poses provide a stellar medium with which to practice self acceptance. But if you have a tendency to avoid any situation that makes you feel uncomfortable – physically or mentally – asanas can be the perfect tool for learning how to push through resistance.

I feel better for having completed a challenging session.

If you’re accustomed to practicing in the morning, try an evening session (or vice versa). You might find that you are a lot stronger in the evening, or a lot calmer in the morning – both, of which, can be an encouraging change.

Choose a different spot in which to roll out your mat at your next class. If you typically hang back, try moving to the front of the room and watch your positioning in the mirror. Or move to the back if that is different for you and see how it feels.

Start taking a moment before each class to set an intention or dedicate your practice to another person. You can intend to find your edge in every pose for the entire practice. Or reflect on a friend throughout practice and wish them well.

Work bound poses into the mix. You can bind stretches, standing poses or twists to add a new level of challenge.

Next time you’re in Tree Pose, try closing your eyes. It is significantly more difficult to keep your balance with closed eyes. You will need to remain very focused to hold a balance.

Try slowing down your breath – using one breath per movement, or taking in long inhalations and slowly releasing the breath to draw out your exhalations when holding poses. This practice will carry over into the rest of your life and keep you calm in moments of stress.

Enjoy the sprouts of Spring and whatever pops up!

Zen Buddhists honour the pure and tender heart within each of us which, they believe, is the part of the mass consciousness that became separate upon having this human experience. Simply, however, this tender heart is the part of us which is able to empathize with other beings. And it’s this part of us that we’re always trying to protect because feeling it makes us vulnerable. But the rainy whether offers the perfect background for experimenting with feeling this vulnerable part – the part that connects us to all other sentient beings.

Start by setting the mood: avoid brightly lit spaces, instead opting for soft accent lighting. Next, choose music that really plucks away at those heart strings; the sitar is always dependable for this. Then sit for a few minutes with legs crossed and eyes closed and dedicate your practice to a person (or animal) to whom your heart goes out.

We’re so accustomed to fighting off the gloom – repeating an upbeat affirmation every time an uncomfortable emotion pops up. But it’s those uncomfortable emotions in which we gain understanding and compassion for others and ourselves.

It doesn’t have to be complicated. Just think of someone and commit to giving your practice to lessen their burden. Embrace the melancholy throughout your session, and then end by nurturing your tender heart: wrap yourself in a warm, soft blanket for a 15-minute shavasana (corpse pose).

Yes, you might feel a little bummed out for the rest of the day. Your energy might be down. This is because you haven’t stuffed your pain underneath pithy sayings and visualized rainbows. Instead you stepped outside of your dog-eared bubble and felt with the intention of helping another.

Namaste.

Child’s Pose, for instance, is a restorative posture in which one feels safe and supported. This is so because your heart is protected, and your face is hidden from the world. It’s natural to enjoy being in this position; but it’s important to gauge your emotional reaction when in postures that leave you vulnerable. For example, those who go through life by putting up walls between them and the world likely find backbends uncomfortable because they leave one so exposed.

Now, one of the most fabulous aspects of yoga is that practice allows you to address areas of your life which you would like to change from the comfort of your mat. So instead of beating up on yourself for acting guarded and fearful, start to venture out of your comfort zone on the mat and the changes will naturally be reflected in your relationships with others.

Camel Pose and Wheel can be terrifying. Most people think this is because they’re upside down and bending uncomfortably; but much of the terror results from exposing one’s heart while arms are used to support the body. So start slow and work your way up – not only is this safer on a physical level, but easing your way into being OK with defenselessness might feel safer on an emotional scale as well.

Start with Savasana (Corpse Pose). Simply laying on your back with arms by your side and palms turned up could be enough at first. Next you might want to try working some bridges into your routine and making a conscious effort to keep arms uncrossed when in close proximity to others in public.

Eventually you’ll get comfortable with full and courageous backbends – allowing others to access your heart, all the while knowing you have the strength to keep your head up.

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The word Yoga originates from the ancient Sanskrit language spoken by a religious group in India called the Brahmins. Yoga means “yolk” or “union” and further describes a practice involving discipline, balance, strength and flexibility. In India it isn’t unusual to see people performing a yogic set of asanas and pranayam dedicated to the Sun in the morning and for Hindu holy-men, Yoga is a fundamental part of life.

I must preface that what I am trying to describe and put into words is an activity that is nonverbal in many ways, as those who follow the journey of yoga can tell you. For some it will bring a spiritual awakening into their lives, others it will provide an exercise/fitness regimen or an overall program of keeping physical and emotional wellbeing. At the heart of the practice most would agree, it seeks to unite your body and mind.

For those new to yoga a common question is which branch or style of yoga should they try and what are they? Here are some of the Yoga styles that are practiced here in the West:

Ananda Yoga: classes focus on gentle postures designed to move the energy up to the brain and prepare the body for meditation. Classes also focus on proper body alignment and controlled breathing.

Anusara Yoga: is a relatively new form of yoga (1997), which pairs strict principles of alignment with a playful spirit. Postures can be challenging, but the real message of Anusara is to open your heart and strive to connect with the divine in yourself and others.

Ashtanga (or Astanga) Yoga: is the name given to the system of yoga taught by Sri K. Pattabhi Jois. This style of yoga is physically demanding as it involves synchronizing breathing with progressive and continuous series of postures-a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, flexibility, stamina, a light and strong body, and a calm mind. Ashtanga is an athletic yoga practice and is not for beginners.

Bikram Yoga: is the method of yoga that is a comprehensive workout that includes all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility and weight loss. The founder, Bikram Choudhury, was a gold medal Olympic weight lifter in 1963 and is a disciple of Bishnu Ghosh, brother of Paramahansa Yogananda, (Autobiography of a Yogi). One of the unusual but most beneficial aspects of Bikram’s yoga practice is the 95-105 degree temperature which promotes more flexibility, detoxification, and prevention of injuries. This is the only yoga style that specializes in using the heated environment.

Hatha: is an easy-to-learn basic form of yoga that has become very popular in the United States. Hatha Yoga is the foundation of all Yoga styles. It incorporates Asanas (postures), Pranayama (regulated breathing), meditation (Dharana & Dhyana) and kundalini (Laya Yoga) into a complete system that can be used to achieve enlightenment or self-realization. It has become very popular in America as source of exercise and stress management. The ideal way to practice the Hatha Yoga poses (asanas) is to approach the practice session in a calm, meditative mood. Sit quietly for a few moments, then begin the series, slowly, with control and grace, being inwardly aware as the body performs the various poses selected for the practice session. Do not overdo the asanas or try to compete with others. Take it easy and enjoy.

Integral Yoga: This traditional type of yoga combines postures, breathing exercises, selfless service, meditation, chanting, prayer, and self-inquiry.

Iyengar Yoga: developed by yoga master B.K.S. Iyengar more than 60 years ago, promotes strength, flexibility, endurance, and balance through coordinated breathing and poses that require precise body alignment. The poses are generally held longer than in other styles of yoga. In Iyengar, you slowly move into a pose, hold it for a minute or so, and then rest for a few breaths before stretching into another. Equipment like cushions, blankets, straps, and blocks to help the less flexible also distinguishes Iyengar from other types of yoga. Although Iyengar incorporates the traditional postures, or asanas, that make up the broader category of hatha yoga, the cushions and other props revolutionized yoga by enabling everyone — even the elderly, sick, and disabled — to practice. Because of its slow pace, attention to detail, and use of props, Iyengar yoga can be especially good if you’re recovering from an injury. Iyengar is still one of the most popular types of yoga taught today.

Jivamukti Yoga: Developed in 1986 by Sharon Gannon and David Life, the Jivamukti Yoga method expresses the spiritual and ethical aspects of the practice of yoga that have been disregarded or devalued in contemporary times. It is a vigorous and challenging asana form with an emphasis on scriptural study, Sanskrit chanting, vegetarianism, non-violence, meditation, devotion to God and the role that music and listening play in the practice of yoga. Life and Gannon currently operate a popular yoga studio in New York City.

Kali Ray TriYoga: A series of flowing, dancelike movements was developed by Kali Ray in 1980. The practice also incorporates pranayama (breathing exercises) and meditation. Kali Ray runs the TriYoga Center in Santa Cruz, California.

Kripalu: is called the yoga of consciousness. This gentle, introspective practice urges practitioners to hold poses to explore and release emotional and spiritual blockages. Goal-oriented striving is discouraged and precise alignment is not as important as in some other traditions. There are three stages in Kripalu yoga. Stage one focuses on learning the postures and exploring your body’s abilities. Stage Two involves holding the postures for an extended time, developing concentration and inner awareness. Stage Three is like a meditation in motion in which the movement from one posture to another arises unconsciously and spontaneously.

Kundalini: practice concentrates on awakening the energy at the base of the spine and drawing it upward. In addition to postures, a typical class will also include chanting, meditation, and breathing exercises.

Power Yoga: is essentially yoga with brawn. It’s the American interpretation of ashtanga yoga, a discipline that combines stretching, strength training, and meditative breathing. But power yoga takes ashtanga one step further. Many of the poses (also called postures or their Sanskrit name, asanas) resemble basic calisthenics — push-ups and handstands, toe touches and side bends — but the key to power yoga’s sweat-producing, muscle-building power is the pace. Instead of pausing between poses as you would in traditional yoga, each move flows into the next, making it an intense aerobic workout.

Restorative Yoga: In a restorative yoga class you’ll spend long periods of time lying on blocks, blankets and bolsters – passively allowing muscles to relax.

Sivananda Yoga: Like Integral Yoga, this traditional type of yoga combines postures, breathing, dietary restrictions, chanting, scriptural study, and meditation. The popular TV yoga teacher Lilias got her start practicing Sivananda Yoga.

Svaroopa Yoga: New students find this a very approachable style, often beginning in chair poses that are comfortable. Svaroopa is also a deeply therapeutic style of yoga that uses props, precision alignments and hands-on adjustments. Promotes healing and transformation.

Viniyoga: This is commonly used as a therapeutic practice for people who have suffered injuries or are recovering from surgery. It is a gentle, healing practice that is tailored to each person’s body type and needs as they grow and change.

Vinyasa: Focuses on coordination of breath and movement and it is a very physically active form of yoga. It began with Krishnamacharya who later passed it on to Pattabhi Jois.

White Lotus Yoga: A modified Ashtanga practice developed by Ganga White which is combined with breath work and meditation. Try taking into account your personality, goals and lifestyle before choosing one, or try as many styles as possible till you find one that you like.

Here are several tips before taking a yoga class or starting your practice

What do I wear? Loose-fitting clothing is good, don’t wear anything that restricts the blood flow and inhibits the correct breathing techniques. Yoga shorts, sweat clothes, yoga pants and of course, Lululemon http://www.lululemon.com supplies a large selection of yoga wear world wide.

Do I need a mat or towel? Most classes will provide a mat and towel but just to be safe ask ahead of time, and when in doubt bring both especially if it is a hot yoga or bikrams class.

How do I find a good class/teacher? Ask your friends or co-workers and check out the web for classes near you. It helps to read feedback on yoga studios or teachers.

Why is there chanting? Chanting has the effect of raising the level of vibration of the individual practicing the chant, and it can help the practitioner to be filled with peace, and feel calm and centered. You may feel self conscious when you hear this, but understand that you will never be judged.

What is Namaste? At the end of a yoga class you will hear everyone say the word “Namaste”. This means the belief that there is a Divine spark within each of us that is located in the heart chakra. The gesture is an acknowledgment of the soul in one by the soul in another. “Nama” means bow, “as” means I, and “te” means you. Therefore, Namaste literally means “bow me you” or “I bow to you.” To perform Namaste, we place the hands together at the heart charka, close the eyes, and bow the head. It can also be done by placing the hands together in front of the third eye, bowing the head, and then bringing the hands down to the heart.

Some classes can get crowded During one power yoga class that I was at there were toes almost brushing against my nose when I moved into Upward-Facing Dog pose. Sometimes classes will be quite crowded and small in space, try to get to your class early if you are nervous or perhaps try going with a friend.

Don’t be competitive Never force yourself into difficult postures, instead try keeping within your physical limits. Try practicing with awareness, self-respect and most importantly, Push & Yield. “Pushing” is actively moving the body further into the posture, gently exploring areas of tightness and “yielding” is a passive action where you wait and listen to the feedback from your body.

Importance of breathing Your breath is the single most important aspect of yoga technique. Always move with your breath and only move when you are breathing. Pranayama is loosely translated as prana or breath control and is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana (the practice of postures) to help maximize the benefits of the practice, and focus the mind. Ujjayi is one of the most commonly used forms of pranayama, often called the “sounding” breath. It involves constricting the back of the throat while breathing to create an “ah” sound.

Whatever each of us can take from the practice of Yoga it is important to know that it should not be considered either right or wrong, but rather as a journey towards improving ourselves and humanity.

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