Archive for the ‘Yoga for Athletes’ Category

By Krystle Potter

To some triathlon is just swim, bike, and run for a really long time, and that it is just a sport. To some yoga is a “girly, wimpy, poor excuse for exercise or a way get a good stretch, or for those who can bend themselves into pretzels.” Unfortunately for those who view yoga and triathlon in this light completely miss what both of these truly are. They are both a way of life, they are holistic practices. In order to be a triathlete, you must eat, sleep, train, and focus your mind, body and even your spirit. Similarly, being a yogi entails eating properly, resting, exercising, and focusing the mind properly etc. Although Yoga alone will not make one a triathlete, integrating yoga and using its holistic precepts will allow one to tap into their full potential as not only a triathlete but also their full potential as an individual.

The five foundation principles of the yogic lifestyle as described by Swami Vishnu-devanada are, “Proper exercise, proper breathing, proper relaxation, proper diet, and positive thinking (deep Philosophy) and meditation” (Vishnu-devananda xi). For the purpose of this exploration of the integral necessity of yoga for the triathlete (as well as any endurance athlete), I will focus on these five principles and show how yoga can serve as the key to achieving one’s full potential as a triathlete and as an individual. One can still be a triathlete without the conscious integration of yoga, however they who do this will not achieve their full potential as an athlete or an.

Proper Exercise - proper posture

In yoga the proper exercise is more commonly described as having proper posture. If one neglects to have the proper posture, one will most likely develop or cause an injury. This could be due to over stretching, twisting and bending of joints in inappropriate angles etc. These injuries could be acute or chronic. Acute injuries would result from a single instant. For example, if one were to fall out of the hand stand posture and in doing so twist their shoulder the wrong way which would result in injury. Over time with proper treatment this injury will heal. Whereas chronic injuries such as a pulled or even torn muscle develops slowly over time and/or is a continuous cause of pain. Such an injury could be caused by lack of stabilizing the knee while doing such poses as Pidgin posture. In this instance, continually putting the knee in a vulnerable position time and time again without stabilizing the knee by using the muscles in the shin and foot could cause injury of the knee to develop. Thus improper practice causes injury. Similarly, in triathlon training, if the proper position or technique is not observed during practice, acute and/or chronic injuries can develop. Observation of proper posture through yoga will promote proper posturing during triathlon training and racing which will prevent injury.

Another aspect of proper posturing is that it will result in more efficient form, which will thus increase the performance of the tri-athlete as well as the yogi. Proper posture of the three disciplines (swimming, cycling, running) are required for efficiency and injury prevention as well as rehabilitation. Since swimming is possibly the most technique oriented disciplines of the three, it will be used to demonstrate this. The stroke that is practiced in triathlon is the free style. Swimming requires, balance in the water, rotation about the spine with the spine used as the axis, stabilizing the shoulders, while breathing, rotating the neck, as well as kicking. Indeed there is much coordination is needed for swimming and certain postures in yoga assist with this. However, the more influential aspect of yoga that aids in swimming technique are the body awareness and breathing. Exhaling completely to allow a full breath of fresh air in while still stroking is the key, and yoga aids in this coordination.

The swimmer needs to know where his/her hands, fingers, arms are at all times throughout the stroke. If the swimmer enters their hand into the water either too far or too close to the so call “midline of the body,” over time this will result in injury of the shoulder. Postures such as Downward-Dog aids in swimming for this reason since when one is in Down-Dog, the yogi must become aware of their arms, how to hold their shoulders to support themselves. They become aware of what angles hurt, and what angels are proper for the individual’s body. Additionally, an integral part of the stroke is the rotation about the spine while still using the arms to paddle through the water. Poses such as Down-Dog while lifting one leg to the sky, if practiced correctly will teach the yogi to elongate the arm of the opposite side of the lifted leg to keep the trunk and spine long and strong while practicing the posture. This same position of the body is exactly what is needed through the rotation of a free-style stroke. The collapsing of the side while stroking or while performing the posture while practicing yoga has many detrimental effects. The most important position for breathing is to prevent the lung cavity from collapsing which causes and promotes shallow breathing. In the water, this position will make one’s stroke more efficient and will also aid in endurance since a more full breath can be taken, and fatigue will be lessened since energy will not be wasted due to inefficient stroke and inefficient breathing.

Beyond posturing, yoga focuses so heavily on suppleness of the spine which eliminates stiffness. “Excessive stiffness can be due to different causes, but especially to faulty body alignment and poor balance, which cause shortening of the ligaments” (Vishnu-devananda 53). Endurance training only exacerbates this stiffness especially of the vertebral column. Think of one training for an Ironman who cycles near 250mi, and runs 30 miles, or who swims 4miles each week. One might think that their bodies would not be stiff since they are so active and are achieving the purpose of exercise which, according to Vishnu-devananda, “is to increase the circulation and the intake of oxygen” (47). Unfortunately, ‘simply’ exercising for hours on end will not provide the practitioner with a lose and supple spine. Analyzing the movements of the three sports, swimming, biking, and running, they are all very linear motions! Swimming has a greater amount of range of motion than biking and running, however it is still very linear in nature. Thus it is not providing the spine, the stretch, bend, twist and elongation needed for the health and suppleness of the spine. This suppleness will aid in the technique for swimming, position on the bike, and form in running.

An interesting analysis of the general concept of exercising shows how “physical culturists” and the yogic approach differ. Physical culturists focus on purely the physical aspect of yoga, ignoring the mental and spiritual component of yoga. The physical culturists’ approach is described as “emphasizing violent movements of the muscles,” (46) which produce large amounts of lactic acid, lack of oxygen to the muscles, consequently the practitioner feels pain and stiffness. The practice of Yoga is the very opposite of violent muscle movements. In Yoga, “all movements are slow and gradual with proper breathing and relaxation” (Vishnu-devananda 47). In the physical culture, the idea is increase the intake of oxygen to reduce the fatigue that is generated by the production of lactic acid, whereas the yogic method is to not even cause the body to enter into a state where there is the excess production of fatigue due to violent muscle movements. Through yoga, the body is observed as a whole system which every component of the system needs to be cared for. Although the before quoted idea may seem contradictory to triathlons, the basic precepts can be applied, which will aid the triathlete. There is no way to avoid this fatigue, muscle tear, and sheer exhaustion after running a marathon or an Ironman, for example. However, using yoga to become more efficient in form and technique of not only posture but proper breathing will decrease the violent nature of endurance training and racing, especially with running. This yogic approach will increase stamina, and potential for performance through more efficient movements with the body.

With more control, a lighter and more graceful approach in one’s movement will decrease the amount of unnecessary stress on the boy that develops over time due to the violent movements. The application of the seemingly contradictory concepts between yoga and triathlon may seem impossible. “Doing yoga during your marathon doesn’t involve Sun Salutes while sandwiched between thousands of racers or Downward Dogging it to the finish line. It’s about applying little tricks you’ve learned on the mat, like using form principles of an asana and practicing mindfulness exercises at the mile-markers. Doing so will keep you injury free and running at your peak” (Yoga for Marathoners). Yoga for the triathlete as well as the marathoner is a vital component to training and racing. Being clam while having the proper posturing will aid in efficiency, endurance, decrease chances for injury and make the triathlon experience more of an enjoyable practice rather than a chore.

Proper breathing

Proper breathing is one of the vital functions of one’s body during an athletic performance, just as it is essential for yoga practice. There are many misconceptions concerning breathing. For example, some think that during exercise breathing harder and faster will get more oxygen into the blood to get sufficient oxygen in the blood which will generate the energy needed to sustain the physical activity. This is not the case at all! Instead having steady slower breaths which use the majority of the lung capacity is what needs to be practiced at the point where we naturally want to hyperventilate. One way to achieve this is by the following strategy: “…Yogis emphasize exhalation rather than inhalation. As long as the air sacs are filled with old air, no amount of strength applied in inhalation can bring fresh air from the atmosphere” (Vishnu-devananda 238). Further, with regards to marathon running which can be applied to cycling and swimming as well; ‘”If you’re out of breath, it’s not because you aren’t breathing in enough, it’s because you aren’t breathing out enough,”’ (Yoga for Marathoners). The reasoning behind this concept is that, “in ordinary breathing we squeeze out a very little volume of air from the apex of the lungs, leaving the base of the lungs almost inactive” (Vishnu-devananda 238).

The goal of proper breathing techniques is to facilitate, “efficient breathing technique, you’ll not only be capable of a higher level of performance in the marathon but also you’ll teach yourself how to acquire a better supply of oxygen and improve almost every aspect of your exercise experience” (Galloway 167). In yoga efficient breathing will allow the practitioner to experience a new level, explore deep and unexplored places within themselves through their practice. Similarly, in triathlon, if the athlete practices the same breathing techniques (s)he will discover new and before secret areas of their athletic practice. Most of all they will become more efficient athletes. Linking posturing to breathing, proper posturing will open and allow the ribs to expand freely which will facilitate proper posturing in both triathlons as well as yoga practice. Additionally, “the relation of the harmonized breath helps the Yogi to the regulation and steadiness of mind” (Vishnu-devananda 222). This steadiness of mind will allow for one to be more calm which will inherently facilitate more regular and controlled breathing. When we are in a state of stress our breath tends to become shorted as described before, consequently causing lack of proper breath, as well as lack of proper posturing, all of which can result in injuring not only to the physical body but also of the mental and emotional body.

Proper Relaxation

Many seek the practice of yoga for relaxation the relaxing aspects. These attributes learned aid in not only everyday life, but also in athletic performance. Relaxation is essential not only for the sake of relaxation, but also for efficiency, recovery, and rejuvenation of the athlete as well as the yogi. In order for the athlete to become stronger, they must allow themselves sufficient time to rest in order to recover. Training and relaxation need to be in harmony with one another. Too much training without proper rest will cause tight muscles, emotional fatigue amongst an array of other detrimental effects. Relaxation may be a day off, or may be a 30 minute meditation session, or maybe more hours of sleeping. Relaxation practices can be observed throughout the day in everyday life as well as during training and a race.

Relaxation is not only a practice of shavasana at the end of a yoga session. This is a portion of relaxation, however there are so many more dimensions to it. Relaxing during the difficult poses allowing for one to breath properly and in order to attain the proper posture are essential. Similarly, from an athletic stand point, remaining calm during training as well as racing will have the same beneficial benefits of proper release of tension, breathing, and posturing. All of these benefits have the potential to work together to create a more efficient triathlete as well as individual. Remaining clam in physiological terms means that unnecessary tension is not held in the body, thus energy is not lost due to tension. That same energy which is conserved is then able to be used for athletic performance. In psychological terms, the mind is quite, controlled, and focused allowing that same individual more potential to accomplish their goals by releasing the unnecessary tension. Overall, if proper relaxation is not practiced by the yogi or athlete sever physical, mental and emotional fatigue will result which most likely will end in injury of the body, mind, and/or spirit.

Proper Diet

Diet is essential to the athlete, yogi, and every human being for that matter. “The body needs food for two purposes: as fuel to supply energy and to repair body tissues” (Vishnu-devananda 204). The triathlete needs to be especially contentious of his/her nutrition during training, but also during their everyday lives. The athlete needs to consume more food than the more sedentary person, but they still need to consume the nutrient dense foods which will provide health to their body as a whole. In yoga, the idea is to consume healthy, more natural foods to care for not only the muscles, but also the organs is essential. The body as a whole needs to be observed, for if certain systems in the body are not working properly due to organ dysfunction, the athlete will not be able to perform, nor will the yogi have the ability to participate in his/her practice. If a triathlete consumes foods which do not support the body’s health as a whole, the triathlete will not be able to perform to his or her full capabilities as an athlete. Their muscles may be strong, but the body is a whole system which needs to be cared for. The teachings of yoga show us that caring for the body as whole rather than independent systems is vital to one’s health which can be translated to one’s performance as a triathlete.

Positive thinking/ Meditation

According to Danny Dryer, author of ChiRunning, ‘”Many people run with a mind-over-body mentality-they will get to the finish no matter how-but true mind-body work is working with your mind and body as a team”’ (Yoga for Marathoners). One cannot eliminate the mental component from endurance running and/or triathlon, or even yoga. In endurance sports, the mental component is needed not only in racing, but also in training. Seemingly countless hours of training, the days seem to blend together, wake-up, eat, train, go to work/school, eat some more, train, eat, train, and sleep…day after day after day. How do you keep things in perspective, how do you keep a positive look on the world. How can you go for a six hour bike ride!? Or how can you swim for an hour straight!? It is so boring, you just swim lap after lap after lap the same mundane thing! How do you deal with all of this? Being positive, keeping your mind fresh, appreciating the world around you as well as yourself as a being. Many understand this concept, however many do not know how to actually achieve it. Yoga is the key and path by which one can achieve a positive state of mind as well as control over his/her thoughts. This is so important for the individual. In a practical running application, “Running mindfully means staying in tune with your body throughout the race” (Yoga for Marathoners).

“You don’t have to give in to any negative message that hits you when you’re under stress. By focusing on the positive, you maintain control. It’s what you put in the forefront of your thoughts that counts” (Galloway 88). On method which will facilitate this is mantra yoga. Mantras “…provide a form of concentrative mediation.” This medication during exercise does not mean that you just go and sit in the middle of your race in lotus pose, rather it is the state of your mind during the race. The concept of mantras can also be described as “Magic words” or mantras in the form of single words. “Magic words gradually program your internal systems to pull together in an instant the complex series of internal connections that produce success in past experiences. Invoking an isolated work to dramatically turn around the natural effects of fatigue can increase speed for a short distance, but will use up valuable resources you need in the long run.” (Galloway 88). Keeping this meditative focus throughout the race as well as the yoga practice will essentially allow all of the other precepts of yoga to fall into place.

Overall, Yoga allows us to act, rather than always be acted upon. Control over our internal environment through a proper diet, as well as our mental state through mediation practices will allow the yoga practitioner to be better able to achieve the physical feats. Proper posturing, breathing and relaxation will work hand in hand with proper diet and meditation/ positive thinking will allow the practitioner to achieve more as a yogi and consequently as a triathlete. Yoga opens the doors and allows one the ability to fulfill and/or achieve his or her full potential.

Bibliography

Galloway, Jeff. Marathon: You Can Do It! Bolinas: Shelter, 2001.

Hewitt, James. The Complete Yoga Book. New York: Schocken Books, 1977.

Vishnu-devananda, Swami. The Complete Illustrated Bood of Yoga. New York: Three Rivers, 1960.

“Yoga For Marathoners Seven tips to boost your body and mind so you can go the distance.” Runner’s World. 01/08/2008, 08 Jan. 2008. Web. <http://www.runnersworld.com/article/printer/1,7124,s6-238-409–12407-0,00.html>.

Krystle Potter is a certified Yoga teacher. She teaches Yoga classes in the Tucson, Arizona area.

By Paul Jerard, E-RYT 500

Some people think Yoga and martial arts are polar opposites, but nothing could be further from the truth. Many of today’s martial arts can be traced back to Yogic origins. At the same time, both of these systems develop human potential far beyond normal expectations.

Having seen children develop in Karate, Kung Fu, Ju Jitsu, and Yoga classes, there is no denying the benefits of mental, emotional, and physical training. When my family owned a 4,000 square foot wellness center, with three studios, anyone could easily see the benefits for local families.

Character development is a key component in each of these systems. Children show the most improvement because they are not set in their ways. Yet, adults also do quite well as they learn to believe in themselves. It is easy to doubt oneself during times when one faces hardships.

Divorce, mental stability, domestic violence, substance abuse, and financial hardships are just a handful of the many problems families cope with. Recognizing problems, finding qualified counseling, and developing a strategy for coping, can be the early stages of family reconstruction.

With all that said, there is a need, in every community, for a holistic approach toward the healing of oneself and the family unit. Yoga and martial arts studios have begun to network with each other to meet the needs of local families. In areas where martial arts is the only discipline available, classes for Yoga have begun to take hold within these centers.

The first group, to be attracted to Yoga classes are usually mothers of the children, who attend Karate, Kung Fu, Ju Jitsu, or other martial arts classes; although I have noticed kids Yoga classes do very well, within a martial arts studio setting. Family Yoga classes often do well on Saturdays, when families can find the time for bonding.

Eventually, larger numbers of male adults will begin arriving, due to the healing aspects of Yoga. Many of today’s martial arts lack adequate healing knowledge, despite the potential for injury. For the healing alone, Yoga and martial arts make a perfect partnership, but these systems are not purely physical in nature.

However, martial arts and Yoga both instill self-esteem, emotional growth, focus, and self-discipline, by training the mind. This gives children a head start in a competitive environment. A one year setback due, to a lack of focus, can have a long-term negative impact on a child’s education.

© Copyright 2009 – Paul Jerard / Aura Publications

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Written By Jessica Zarcone, CYT

For thousands of years, people have been using yoga to stay “flexible” both physically and mentally, making it ideal for athletes. An athletes body and mind must remain in peak condition. Yes, yoga does more, much more, than help you find inner peace.

With yoga spreading like wildfire in the athletic community (approximately 20 million Americans practice today), it is a important regimen with several benefits. Yoga is very gentle, is it practiced at a pace that suit’s you. Most athletes are familiar with the “no pain, no gain” attitude, necessary to build strength and speed. It serves them well and produces results. However if durability and flexibility are ignored, or injury and age are concerns, this aggressive approach can be counter productive. A gentler approach thru yoga is in fact the best way to utilizes strength to increase flexibility, as muscles grow stronger, they become more flexible. The saying in yoga goes “ If you feel pain, there’s no gain“.

Yoga poses are based on a system of stretches, balances twists, and bends, these poses exercises the entire body. What’s more, every forward movement is balanced by a backward movement, and every twist to the left is countered by a twist to the right, so no single set of muscles are overstretched. In addition, yoga works on more than just muscles- the spine becomes more elastic, the joints loosen, the lungs expand, the circulation is stimulated, and stamina increases. Yoga has the potential to offer real improvements to athletic performance, both physically and mentally. Athletes tend to already focus on breathing, however what they lack is uniform flexibility.

The flexibility component of yoga is very dynamic, stretching multiple muscles simultaneously in all three planes of motion. Also, rather than pushing and disregarding the body’s pain signals. Yoga teaches us to tune into all that we are feeling each moment. This awareness is very helpful for preventing and relieving stress or injury. Yoga allows athletes to better understand their body’s strengths and weaknesses, so that the weaknesses can be “worked on” over time. This will result in better performing muscles for the days to follow. The postures also develop a sense, common in dancers and gymnast, of where the body is in space, which is a necessary skill in any sport.

The type of strength developed in yoga teaches muscles to work equally and efficiently. The practitioner learns how to relax muscles that are not required and evenly uses the ones that are. The isometric strength and eccentric stretching used in yoga combined with the deep controlled breathing, is unsurpassed for building muscles that are resilient. This leads to more expedient healing from injury. Plus alignment practice improves response times and awareness of center of gravity, therefore improving balance.

Any prolonged or repetitive activities relating to work or sport can create muscle imbalances. Depending on the activity certain muscles are shorted, while others are lengthened and weakened. These imbalances can cause strain on joints and result in injury. Many athletes suffer from flexibility deficits. Since most sports involve the same repetitive motions, an athlete’s body becomes biased to those directional movements and positions. As a result, they become at risk of injury if they are challenged out of their available range of motion.

Hatha yoga starts with the body, and what holds the body together is the skeleton. Central to this frame work of 206 bones is the spine or backbone. It consists of 33 small bones called vertebrae, which are separated from each other by a disk of cartilage. The tissue is firm but flexible, just like that in your outer ear. These are the disks that “slip” when you lift things wrongly. The spine is not straight; it should have three natural curves, but poor posture can put the spine out of alignment resulting in backache and many other discomforts.

The pelvis, and hip bones are a basin shaped group of bones, pivotal to moving the body and also containing abdominal organs, such as the digestive system. It transfers the weight of the upper body to the legs and feet. Tilting the pelvis too far forward or backward results in poor posture and puts the spine out of alignment. It can also put unnecessary stress on muscles and internal organs.

Bones meet at joints, which are held in place by ligaments. The ends of the bones are protected by cartilage, and the joints are lubricated to make movement easier. The powerhouse of movements is the skeletal muscle, which is attached directly or indirectly to the skeleton. These muscles always work in pairs one contracts while the other relaxes. Both muscles and joints are easily damaged by the abuse we inflict on our own bodies.

All organs of the body, of course have a function, with the possible exception of the appendix. From the point of view of practicing yoga, the two most important internal organs are the lungs and the heart, which are part of the circulatory system. The lungs are responsible for taking in oxygen and getting rid of carbon dioxide. Their proper function, especially with modern levels of air pollution, is crucial to well being. Breathing exercises, pranayama, are important aspects of yoga. The heart pumps blood around the body, carrying nutrients and oxygen. Heart disease is one of the biggest killers in the western hemisphere, so a healthy heart and maintaining the correct blood pressure is literally vital. Learning to visualize the inner body, and send the energy of the breath to areas of need can increase the body’s healing power.

Of course, to benefit fully from yoga requires regular practice. It is not necessary to devote hours of every day to it, unless, of course, you want to. It is worth starting each morning with the Sun Salutations, even if your regular practice is only once or twice a week. Not only will this stretch the spine, limbs, and stimulate the circulation, it will invigorate and energize you for the day ahead and create a positive frame of mind. Think of it as a concentrated yoga program. Once you start it will be difficult to stop. The programs become successively more challenging, but there is no need to feel that all poses need to have perfect form, it is important to work at your own pace, it is not just about the poses, but about the breath and frame of mind while in these poses.

Methods of Hatha yoga abound and are varied, every teacher will have their own technique. However, it is important to be guided by a yoga instructor to help students quickly and efficiently reap the rewards. Traditional training programs sometimes overlook these areas.

When athletes go from one sport to the next, they may be “ in shape” but they may not have been using the same muscles from one season’s activities to the next. Each sport has it’s own unique movements and muscles used, demanding a holistic workout approach.

For example, golfers need to make sure their hips, thoracic spine (mid and upper back) and scapula (shoulder blade) open up in the rotational plane in order to prevent swing injuries to muscles and joints in other parts of the kinetic chain. Basketball players need to have excellent dynamic balance while in baseball , pitchers need a strong core, flexible back and hamstrings to maximally accelerate a pitch. A steady routine of stretching and therapeutic alignment, combined with controlled breathing, can keep athletes in shape all year and increase their enjoyment of each sport.

Since yoga is a gentle and non-competitive, an asset in a fiercely combative society. It encourages a healthy and preventive lifestyle, and aids recovery without recourse to drugs. Injuries obviously happen in sports where you are most challenged to be quick and strong, recovery from these injuries means continuing to explore your range of motion, promoting circulation, and bringing your mind to the area through the body scanning and general mental focus.

Practicing yoga while injured forces you to be more mindful and more careful. If you can take the element of fear out experimentation with your injuries and replace it with curiosity, keen observation, and a free breath, then you will not only help promote healing but also develop a more detached, less fearful approach. Complete avoidance of the injured area is sometimes the right course of action, but you should continue to work with different parts of your body as well as working with visualization and mediation.

No matter what the athlete is currently using for exercise and or training, yoga is extremely beneficial. Developing a regular practice of poses allows the athlete to be at his or her optimum performance. By gaining flexibility both mentally and physically, as well as growing stronger with balance and focus.

Aside from the physical and mental aspects of yoga, there is also a spiritual element. Basically, yoga teaches you about the connection with all living things and yourself. Through the discovery and realization of the connection that all living things have to each other, and element of camaraderie, non-violence and peace begins to shine through. So, no matter if you win or lose, you can be injury free, agile, and live with a sense of appreciation for your competitors and a feeling of peace.

While I consider anyone who practices yoga to be an athlete it is possible to injure yourself while in poses, it is important to know your limits. It is as if our body, and mind are puzzle pieces and when practicing yoga all the pieces fit perfectly creating a beautiful piece of art. There have been countless studies and trials done on the effects of Yoga and mental health, yoga and mental illnesses, yoga and physical ailments and disease for its growing respect in its preventive and healing qualities. With nothing to lose with everything to gain, try yoga today.

Jessica Zarcone, is a certified Yoga teacher, who teaches classes in the Denton Texas area.

By Paul Jerard, E-RYT 500

Have you ever wanted to stimulate your competition-minded students, but, at the same time, were concerned about safety precautions? Here is an example of a way to design lesson plans for new Yoga students with limited range of motion, but who thirst for a challenge.

Q: Recently, I started teaching another Yoga class. The students are regular ‘gym people’. These Yoga students are quite strong, but not so flexible. So I’m trying to structure the class to focus more on improving flexibility. But even the ‘routine’ asanas are a challenge to them. Please comment.

The other thing is – they are of the opinion that yoga is just another ’sport’. But I want them to know that there is more to yoga than the physical discipline. But I suspect that they’ll balk if I go into explaining yoga philosophy. Also, they may consider that as a ‘waste’ of good ‘workout time’.

A: Having taught students, with competitive mindsets and limited range of motion, at the same time, it has been my experience that exposing them to philosophy has its natural born limits. Some students see only the physical challenge of Hatha Yoga.

The adventure of a challenge, and the glory of a conquest, is their priority. However, you could structure a program, which gives them gradual and safe challenges. One suggestion that comes to mind is a Vinyasa class. With each repetition of a sequence, their range of motion will improve.

Firstly, demonstrate all or part of a new Vinyasa sequence, so your students have a visual interpretation within their minds. You could start your sequencing with slow deliberate movements – with emphasis on form. As the class continues, you could gradually, and safely, increase the speed by requiring less time for your students to hold the postures, but still mention the importance of good form and proper alignment.

You could also roam the class, and make adjustments as needed. Let the class flow, stop them in a posture that needs adjusting for 20 to 30 seconds, and make a few adjustments, then roam to another corner of the room and do the same. Remind your students that holding a Yoga asana for longer than 20 seconds challenges their strength.

It will not be long before your students see and feel the value of a continued practice. Their interests will likely evolve into different aspects of Yoga, with steady practice, because they have learned to respect it as more than an exercise class.

© Copyright 2008 – Paul Jerard / Aura Publications

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul
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