BIKRAM YOGA: Hot Yoga 26 Postures

This post is about my first experience with hot yoga, or Bikram Yoga. First, this is my experience, and it may not be what everyone else experiences. Second, I am no doctor and my personal opinions are expressed below.

For those of you not familiar with hot yoga, it is a different method of yoga that is done in both heat and humidity. You can see this link to wikipedia for more information on Bikram Yoga. The breathing techniques are different than for example ashtanga yoga or vinyasa yoga. The temperature is approx. 105* F and about 40% humidity. Because of the heat I would recommend wearing something light on top (or no shirts for men) and shorts. I wore my yoga/running tank with some yoga shorts. We also put a towel over our mat and had a water liter water bottle by our side during the entire thing. This is also a form of yoga that you do not want to wear sweats during! The throaty breathing done during ashtanga is in order to warm your body. In bikram you are warming the body from the outside and therefore we only used that breathing technique for maybe the first five minutes. The rest is done quietly and for the most part in and out through your nose.

At first I was a little concerned at whether or not I could make it through the class--I'm on the tale end of a nasty cold, and my lower back/upper leg on my right side has been giving me fits. However I didn't need a single cough drop, and it cleared my sinuses enough that I could participate in the correct breathing techniques for most of class. I did not feel any pain in my lower back or leg where it usually is very painful just walking around campus (again this is my experience and may not be the same for everyone). Even now that it has been almost two hours since the end of the class my back still feels better than it did before I went in.

Triangle Pose

I feel energized, ready to take on the day, and my mind is clear. I can focus now, and relax. I feel like it was good for stress relief, and even meditation (if you are familiar with the sequence). I was also talking with my yoga buddy, and we decided this must be a really good form of yoga for runners or dancers recovering from injuries because of the heat which loosens up your muscles.

A note on nutrition and hydration: I did feel nauseous the last 10-15 min. of class, and from what I understand that is normal to feel nauseous (differing degrees for everyone-one guy said he gets nauseous at the beginning of class). If you do feel nauseous the teachers seem to be understanding, and our instructor advised that you not move until the nausea goes away. If you are on a diet that restricts your nutrient intake (which I don't necessarily approve of) then I can imagine hot yoga being dangerous and possibly some passing out or worse. Make sure you eat a healthy balanced diet the day before. We went to the 6 AM class and some people can keep a light breakfast down and others can't, just be aware of what your body can handle and be healthy! Most of all stay hydrated!

We were totally going to take a picture doing a pose after the class just to document the moment and include in this post. However, we forgot. So my husband was kind enough to take a picture or two of the two poses that I felt I learned the most. One that I didn't get a picture of but was one of my favorites was Garudasana or eagle pose, which I have done before with one of the Tara Stiles routines. I like to refer to it as "pretzel pose." :)

Toe Stand Pose

Triangle Pose- Different from the ashtanga warrior series, you do not place the hand on the floor and you want a triangle of negative space between the side of the torso and the thigh. You only go until the elbow is lined up with the knee.

Padangustasana (toe stand pose)- It was definitely challenging! I'm going to have to work at this one since it is pretty new to my movement vocabulary.

If you are interested in how to prepare for a class click here to see what the Brick Canvas studio advises.

If you are interested in the studio that we attended see the link below:

Bikram Yoga at Brick Canvas

Bikram yoga studios are more difficult to find than other yoga studios, but if you look for one in your area hopefully there is one close by.

 Happy Training! à bientôt!

SUNRISE TAI CHI: Simplified Tai Chi for Health and Longevity

Thank you Sonya for referring this DVD! 

Sunrise Tai Chi with Ramel Rones is a good DVD if you are looking for some low-impact, Tai Chi inspired (or simplified Tai Chi) workouts that you can do in the mornings. I was hoping that it would include more of the actual Tai Chi movement than it does, simply because of the title of the DVD. However, if you have no expectations and you are looking for a mild, breath centered workout, then you may enjoy this DVD!

Ramel Rones is a renowned instructor in the martial arts and health sector. Originally from Israel, I believe he now teaches in Boston. If you look at the link to his website at the end of this post then you can read more about his accomplishments and works partnering with the medical field.

Sunrise Tai Chi has so much content that I haven't been able to get through all of it yet. On the DVD menu if you select Contents then it will lead you to a few different options. There was so much that at first I didn't know what to select and was tempted to go straight to the workouts. I decided that it would be beneficial to anyone interested in the DVD if I at least translate what the different options are. Those options are listed and explained below:

• Demonstration
• A list of small exercises including meditation, breathing techniques and stretches. These are demonstrated with music and mild instructional reminders. You can follow along with these exercises after you understand how to do them. The demonstrations are given with Ramel Rones on mostly flat stone surface with a beautiful backdrop and city in the distant background.
• Instruction/Teaching
• These are the same exercises as listed in Demonstration but are broken down and taught in a very detailed way. Something that for me related to the name of the DVD (Sunrise Tai Chi) is that they are teaching in a studio using props like a bed, chair, rug, and there is even a pair of slippers off to the side. This is helpful since I don't own all of the equipment used in the Demonstration section.
• Workouts
• This section includes three different workouts at three different lengths. Each workout gives the option of using flute/harp or piano music in the background.  These workouts aren't exactly what I visualize as Tai Chi. They are more like Tai Chi inspired workouts that are for the most part low-impact. When you select the music it seems like you are selecting the music for the a large chunk of the first half (warm up) and  the last few minutes for the cool down. There are three different workouts: 20 minute, 40 minute, 60 minute. The cooldown of the 20 minute is where you get into the real Tai Chi, which is my favorite part, but parts of it may be hard to follow if you are unfamiliar with the movements.

If you are interested in Ramel Rones see the link below:
Ramel Rones Website

If you are interested in purchasing this DVD see the link below:
Purchase DVD on Amazon

Happy Training! à bientôt!

FAT FREE YOGA: Lose Weight & Feel Great

Fat Free Yoga with Ravi Singh & Ana Brett was one of my first introductions to yoga. This was before I knew that there were different kinds. Kundalini Yoga is great for the spine and flexibility; also for detox, toning and weight loss. I have never had natural flexibility, especially in my lower back, and this DVD has helped me to gain some of that flexibility. I like the movement during the first three exercises on the DVD, and the occasional breaks for meditation or relaxation during each segment is also welcome. 

If you have never been introduced to other types of yoga this one may come as a shock to you, or you may not feel like it is yoga. If you need to think of it as something entirely different in order to enjoy it, then that’s totally fine. Even though I’m comfortable with this exercise routine I still prefer to do this in a quiet room where I can clear my thoughts and relax. You may want to do the same.

I definitely feel energized, have broken a sweat, and have more clarity of thought after using this DVD. I like that feeling and enjoy using this DVD when I need a light workout, or something to relieve my stress. I also feel like I can conquer my cravings for chocolate or ice cream after completing just the first of the workouts! That is why I find this one helpful.

*Ana Brett doesn’t wear the most modest outfits while demonstrating in her DVDs so if you are sensitive to that you may not be comfortable with this purchase. For this reason it is probably not child friendly. On the other hand I find her slim figure to be motivating and encouraging.

**Breath of fire can take a while to acclimate your body to. You have to breathe evenly in and out in order to prevent getting dizzy or sick. When I first did this I stuck with my deep yoga breath then worked my way into breath of fire later. I also only use the first 3, segments, sometimes the fourth. I’ve listed the names of the other segments on the DVD so that you may see what is included in the purchase.

• Start Your Engines (14 min.): Good for anyone, all of the seated poses can be modified to sitting on the couch, and you can go at your own speed during both standing and seated exercises.
• 2 standing, meditation, 2 seated, meditation, 1 seated, meditation.
• Fight Fire with Fire (21 min.): focuses on the “fire in the belly” and all of the poses have something to do with your core.
• 2 lying down, meditation, 1 on stomach, meditation, 1 on back, 1 on stomach, meditation, 1 on back, meditation, 1 seated, 1 on stomach, meditation.
• No Impact Aerobics (14 min.):  focuses on getting your heart rate up and burning calories while doing low-impact cardio exercises.
• 1 standing, 1 difficult, 1 kneeling, meditation, 2 sets of modified push-ups meditation, 2 on back, 1 seated, meditation
• Your Life is in Your Own Glands (14 min.): This section is focusing on stimulating your glands through poses and breath. Most of it is about the breath (breath of fire, snippets, etc) and is difficult for most people. I typically won’t do this one unless I feel up to it.
• 1 cow pose breath of fire, 1 cat pose breath of fire, 1 child’s pose, seated meditation, seated snippet breath, seated meditation, 1 on back, 1 seated, meditation.
• Deep Relaxation
• Breath Meditation with Hands like a Teapot
• Meditation for Emotional Healing
• Closing Prayer

If you are interested in purchasing this DVD see the link below:

amazon.com

Happy Training! à bientôt!

ELEMENT: AM & PM Yoga for Beginners

This is a fantastic DVD to wake you up in the morning, relax and release your body at night, or to help ease muscle soreness or stress! Elena Brower is a certified Anusara Yoga instructor and a genius! This DVD was shared with me and I honestly wish that I owned it. Elena demonstrates and talks you through all the movements, she also demonstrates variations.

I was feeling sore after my run this morning and popped in the DVD since I forgot to try it last night before bed. This DVD has two 30 minute segments that you can try either separately or back-to-back. Elena keeps you moving and breathing to help ease your mind and your body. When I think of AM & PM yoga DVDs my mind immediately goes to meditation, and very basic poses. This is not one of those DVDs.

My thoughts on the sequences are found below:

AM Yoga (30 min.)-A great morning routine! My body feels relaxed and energized already! Elena has some very cool twists on transitions and specifically the cat-cow poses. Gentle repetition in stretches and poses help you to warm up your  body and ease deeper into the poses.She also has you step back into down-dog instead of straight into plank like most routines, this is easier on the body.

PM Yoga (30 min.)-A very relaxing routine that focusing on stretching with your breath. A good portion of the end of the sequence is deep relaxation and meditation. A pose that is used in this sequence that was not used in the AM sequence is Pigeon pose. This also felt really nice on my IT-band (Iliotibial tract) which was tense from running.

If you are interested in Elena Brower and her yoga studio in NY, USA then visit the website below:

virayoga.com

If you are interested in viewing the introduction to this DVD then click on the link below:

Trailer am/pm yoga

If you are interested in purchasing this DVD see the link below:

Amazon.com

Happy Training! à bientôt!

TAI CHI: For Beginners with Chris Pei

If you've ever wanted to learn one of the martial arts from The Last Airbender, then this is a great place to start! This is an awesome instructional DVD for Tai Chi. I really like the way that it is set up, because each exercise can be selected separately from the others. This way if I just want to complete the warm-up and practice two other exercises, then I can do that without the hassle finding the right spot in a long workout. 

Tai Chi is something that is difficult to put onto a DVD and learn, simply because there is so much going on that it would be hard to see from one angle. I think that the cinematography is supurb, as it allowed me to see different views of the movement so that I could implement anything that I had missed before.

Here is the list of exercises that you will learn from this DVD:

• Opening, Parting the Wild Horse's Mane, White Crane Separates it's Wings
• Brush and Push, Hands Strums the Lute, Closing
• Opening, Repulse Monkey Steps Back
• Ward Off, Squeeze, Grasping Bird's Tail
• Single Whip, Press and Lift
• Kicks, Box Upon His Ears
• Squats, Snake Creeps Down, Golden Rooster
• Fair Lady Works the Shuttle, Picking Up the Needle, Fan Through the Back, Turn Chop with Fists, Parry Block and Punch
• All Movements

The warm-up is simple, but surprisingly really good. My joints really did get warm and I was prepared for the first exercise that I tried.

Each exercise is broken down so that you can learn the basic movements, repeat them and before you know it you are doing everything smoothly. Tai Chi definitely will take practice to be able to remember the movements on my own, so this is a DVD for practice and repeated use. Chris Pei is a master teacher, and I look forward to the next time that I use this DVD to practice my Tai Chi. :)

 

I found this DVD on Amazon.com:

Tai Chi: for beginners with Chris Pei

Happy Training! à bientôt!

TARA STILES: Weight Loss and Balance

I've already written a post on another one of Tara's DVDs. This one is one of my favorites to do in the mornings; especially if I miss my morning run. This DVD is great for yoga beginners/intermediate, and is easier than her other one (click here to view her other DVD). For those that are more advanced you can always change up the sequence with advanced variations, and there is also an option to have the instruction muted with just the music playing. The cinematography is beautiful, and the music is relaxing!

Even though there are similar transitions and poses used in both DVDs I feel completely different at the end of this than I do the other. There is a lot less down-dog split in this DVD than in the other. The most common pattern that she uses in this class is Down-dog to Plank to Up-Dog and back to Down-dog. My arms definitely feel the burn!

I love this DVD workout because I feel cheerful and relaxed afterwards! This is why I prefer to do this routine in the morning since I am motivated by the time I've finished, or at night I'll do the easier variations and be ready for bed. Tara starts pretty slow making sure that you have warmed up before she picks up the pace. There are some awesome "yoga pretzel" moments, but nothing that should intimidate anyone away from using this DVD!

Tara does talk fast, but she does well to explain what is happening. I personally don't mind her instruction or talking during most of the workout, but I can understand that may not be the case for everyone.

Here is a link to the Tara Stiles website, more specifically her videos page (which is much better than my yoga playlist link I posted in an earlier Tara Stiles post):

<http://tarastiles.com/videos/>

Happy Training! à bientôt!

SHIVA REA: Fluid Power, Vinyasa Flow Yoga

This is a great DVD for Intermediate/Advanced level participants, however beginners could probably simplify things and work up to the more difficult variations and poses. It has great cinematography and beautiful music that helps you get through each sequence. After warming up to Shiva Rea's instruction style and the movements themselves I really enjoy these sequences for either warming up my body in the morning, or relaxing in the evening before bed.

If you've never done anything like this before you might be self-conscious because some of the movements may be unfamiliar to your body. You may want to find a room where you can completely release and not let any tension get in the way of enjoying these movements. You probably want a clear space of about 8'x8' for almost everything on this DVD because she uses directions and movements that require a little bit of space. As you become more familiar with the sequences then you can perform all of them more freely and enjoy them.

Below, I’ve listed a description of each sequence on the DVD. My favorites were Backbend Flow, Hip Opening Flow, and Beginning Flow. I'm also anxious to try out the "Yoga Matrix" that supposedly allows you to customize your routine!

Vinyasa Flow Yoga- From what I can gather it is the connection of your breath to your movement. Shiva Rea talks about how we are made up of water and moving with the fluids in our bodies and joints is good for us. 

Shiva Rea-From what I can tell she is a master of Vinyasa Flow Yoga and is highly respected as such.

Disc 1: 

Yoga Matrix-You can design your own yoga routine using the sections provided.

Backbend flow-108 min. Begins with a chanting/meditation sequence. You can skip this if you like. Then it moves into sequences that are probably my favorite sequences on the DVD! There are lots of twisting movements and stretches that feel fabulous! She goes through progressions that build on each other, and it is done in a way that makes sense to the viewer. Those of you who enjoy Power Yoga would like some of these sequences. The intermediate back-bending sequences are more difficult, but feel oh-so-good!

Hip opening flow-77 min. Begins with the same standing movement meditation that Beginning Flow uses...the one that makes you want to belly-dance :). LOL! You then move into sequences that flow through positions and you learn some new transitions. Shiva Rea checks in with pelvic alignment every so often, which is so good for protecting your lower back from injury! This is also a routine for power yoga lovers. A handstand sequence which requires a wall and a backbend sequence has some great bridge pose variations! Two meditation sequences close the routine one sitting the other is the very same deep relaxation corpse pose meditation as Backbend Flow and almost every other pre-set routine.

Creative flow-63 min. I haven't done this yet, but I assume that it involves a large amount of structured improvisation.

Beginning flow-43 min. Begins with standing movement meditation. My inner belly-dancer tells me that anyone that likes wrist twirling and hip movements would love this meditation...including myself. :) You then move into a movement sequence that uses cat/cow, down-dog, plank and up-dog; flowing through each of these positions and learning some new transitions. The next sequence is a series of hip opening poses, centered around Pigeon pose that is the same section from Lunar flow. This segment ends with a deep relaxation sequence.

Lunar flow for flexibility- 41 min. Begins with meditation and some standing improvisation then moves into some floor poses including Pigeon pose variations. There’s some small improvisation on the floor and which ends with meditation in corpse pose. It felt fantastic to have the fluidity while in the poses in order to get a more dynamic stretch and work my muscles into the poses. The great thing about Shiva Rea is that she gives you a pose and you can either stay there or do the variation with her. This is great for adapting it to any level!

Meditation-26 min. This sequence sees the viewer using sound, breath and movement for meditation. This consists of chanting in a song-like manner while you are completing fluid movements and moving with the breath. The second sequence is also seated and feels delicious on the spine. The third sequence is standing meditation where Shiva Rea talks you through body systems and imagery. The last sequence is the same ending meditation as Lunar Flow and Beginning Flow.

Disc 2-

I haven't looked at yet but it is supposed to have some special features. :)

If you are interested in more Shiva Rea you can take a look at her website:

http://shivarea.com/

Happy Training! à bientôt!