Starting Yoga for Fitness

Recently, I have had two friends approach me independently asking for advice on getting started doing yoga to improve their overall fitness. Specifically, they have expressed interest in improving their flexibility and toning their muscles.

Here are a few of my thoughts:

1. Try out several different teachers/classes. There are many different styles of yoga, and even the same type of yoga can be taught in a very different way by each individual teacher. While you can choose the class that is most convenient, that may not be the perfect match for you. In addition to the Columbus JCC, great power yoga classes can be found throughout Columbus, at Yoga on High, V Power Yoga, through Tracey Gardner, just to name a few!
2. Introduce yourself to the teacher and don't be afraid to ask questions. Let the instructor know that you are new to yoga and her class ... let her know that you are open to receiving adjustments (if you are) - that means that you are willing to have the teacher put her hands on you to physically help you move into the pose. While you shouldn't pester the teacher throughout the class, remember the questions that come up as the class is going on, and bring them to the teacher afterwards. Most teachers are more than happy to clarify, explain or demonstrate for a couple of minutes after class.
3. Focus on your body and the breath during yoga. While in certain types of exercise it is fine to "zone out" and just let your body move (like running or biking), in yoga, you keep your mind zeroed in on what your body is doing. Be aware of your alignment, find and stabilize your core strength, identify the muscles working in each pose. Listen to the cues and prompts provided by the instructor, and apply them to your body to move into each posture.
   
4. Listen to the your body. Use the awareness of your body and modify your practice as needed. Most yoga teachers will provide adjustments for different levels of flexibility and strength. Use modifications as needed -- if you are not able to get into the full expression of the pose, it is usually better to do a modified version rather than attempt to push your body farther than it is able to go. Identify areas of weaknesses or tightness in your body and send your breath to those areas ... you can do additional poses or stretching exercises throughout the week to work on those areas of your body.
5. Release yourself from judgment and competition. Every body is made differently. Don't pay attention to the people next to you in class and try to judge yourself against them. Maybe they have been practicing for 20 years, maybe this is their first day too. Maybe they are double-jointed, or maybe they have rheumatoid arthritis. It doesn't matter -- yoga is not a sport or a competition. If you can't go into a pose today, that's OK - each time you practice you might go a little deeper. You will gain something each time you practice.

If you are interested in checking out books or DVDs for developing a home practice, Gaiam and Acacia are good resources. Also, Yoga Journal online has tons of articles and guidelines for many yoga poses.

Good luck! Let me know how your yoga journey progresses!

Today's workout:
65 min. run (7.73 mi)
40 min. resistance training