No Nonsense Yoga for Athletes

                     

It would be a very difficult task to find one group of people who would not benefit from yoga practice. Nearly everyone, regardless of age, shape, gender, background, or skill level can find a style of yoga that enhances their physical body as well as their minds. Yoga for athletes is especially beneficial regardless of the sport or the intensity. Most athletic specialists agree that yoga can help in a variety of ways.

The Physical Benefits of Yoga for Athletes

Most sports require some form of conditioning or training. While this training may be specialized and the conditioning intense, yoga can help make athletes better, regardless of the sport they play. Yoga builds strength for the entire body. The arms and legs become more toned when you do yoga regularly. There are also distinct poses which serve to strengthen particular areas.

Physical attributes such as balance and flexibility can greatly improve through the right style of yoga for athletes. As you enhance flexibility, you are able to guard yourself against injury better. For larger athletes, such as football players, their size may feel like an inhibitor of flexibility. When they do yoga, they acquire a greater sense of themselves and can move more efficiently. Greater flexibility equals greater performance and control on a field.

The level of endurance and stamina increase that comes with yoga for athletes is invaluable. For runners, a power yoga routine can serve as a cardio workout. Yoga can easily be added to any coaching regimen. It can be done anywhere and any level of intensity will provide benefits for those wishing to be in top shape. This keeps an athlete in training continuously ready for the next match, meet or game.

The Mental Benefits of Yoga for Athletes

Yoga is synonymous with enhanced mental clarity. For athletes, being in the right state of mind is just as important as being in the best physical shape you can be. Athletes have always relied on relaxation and visualization techniques to prepare for competition. Yoga helps enhance those capabilities. For many, negative thoughts, fear, or anxiety can truly be crippling. Yoga can help you learn to not only push these negative thoughts and feelings aside, but also replace them with calm, focus and balance.

The ability to focus keeps athletes in control and centered. This is vital for competitive sports. The controlled breathing that coincides with yoga practice helps athletes breathe better during performance also. The vital mental assets like coordination are even enhanced through the regular practice of yoga.

Yoga for Athletes to Prevent and Treat Injury

For an athlete, whether they are professional or casual competitors, injury prevention and treatment is essential. Any severe injury can not only end a career or keep you from ever enjoying a certain sport; but they can lead to lifelong pain or discomfort. When you do yoga for athletes, you keep yourself very limber and flexible. This can prevent ligament and tendon stress. Your body will be more capable of adjusting to impact or stress. As far as sports injuries are concerned, many doctors recommend yoga as a way to regain strength in certain parts. For knee, back, and hip injuries, specialized yoga routines can ease pain and help an athlete prepare to play again.

Yoga for athletes, such as power yoga, is a low impact and non-strenuous way of staying in shape and bettering your athletic ability. With the many styles and levels of difficulty, the physical and mental benefits of yoga can really transcend athletics and take athletes to a higher level in their daily lives also.

Click here for related topic: Yoga for Flexibility [http://www.aplusyoga.com/general/yoga-for-flexibility/].

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Ashtanga Yoga is Power Yoga

                     

Ashtanga Yoga (also known as Power Yoga or Vinyasa Yoga) is a modern day form of classical Indian Yoga. It was popularized by Sri K.Pattabhi Jois who began his Yoga studies when he was just 12 years old. In 1948 he established an institute for teaching this specific Yoga practice.

Ashtanga Yoga literally means "eight limbed Yoga", (Ashtanga is Sanskrit for 'eight-limbed'), and refers to the eight spiritual practices (as outlined by the sage Patanjali in the Yoga Sutras) on the path of internal purification which lead to revealing the Universal Self. They are Yama (moral codes), Niyama (self-purification and study), Asana (posture), Pranayama (breath control), Pratyahara (sense control), Dharana (Concentration), Dhyana (meditation) and Samadhi (absorption into the Universal). According to Sri K.Pattabhi Jois - While the first four limbs are considered external cleansing practices (with correctable defects), the last four (Pratyahara, Dharana, Dhyana and Samadhi) are considered internal cleansing practices (with defects potentially dangerous to the mind unless following the correct Ashtanga method).

Ashtanga Yoga makes use of a sequence of Asanas which are linked with the breath, generating heat, facilitating flexibility and giving a healthy sense of wellbeing. Synchronizing the breath with a progressive series of postures produces intense internal heat with a profuse purifying sweat detoxifying muscles and organs. Improved circulation, calm mind and a strong body are among many benefits gained from this modern practice.

Techniques include deep resonant Ujjayi breathing, activation of the Bandhas (internal points of engagement and focus which direct energy upward) and the use of Dristhi (directing the eye to focus on specific points). These techniques eliminate external distractions and direct the energy inwards. The Vinyasa (or link through flowing movement), done between Asanas produces an uninterrupted continuity, in effect a 'moving meditation'.

To perform Asana correctly in Ashtanga Yoga, one needs to incorporate both the use of Vinyasa and Tristhana. Vinyasa synchronizes breathing and movement in the Asanas, heating the blood, relieving joint pain and removing toxins from the internal organs. Trishana refers to the union of the 'three places of attention' (posture, breathing and looking) and covers three levels of purification (body, nervous system and mind). They are always performed in conjunction with one another.

The breathing technique performed with Vinyasa is called Ujjayi (victorious breath) and consists of puraka (inhalation) and rechaka (exhalation). Both should be steady and even with the length of the inhale being the same as the length of the exhale. Over a period of time, the lengths and intensities should increase, with increased stretching of the breath initiating increased stretching of the body.

Bandhas are important components of the Ujjayi breathing technique. Bandha means 'lock' or 'seal' and its purpose is to unlock Pranic energy, directing it into the 72 000 energy channels of the subtle body.

Dristhi is the point at which one gazes when performing Ashtanga Yoga. There are nine Dristhis (Forehead, nose, navel, thumb, hands, feet, up, right and left).

The four internal cleansing practices (Pratyahara, Dharana, Dhyana and Sanadhi) bring the wandering mind under control. When purification is complete, and mind control occurs, the Six Poisons (desire, anger, delusion, greed, sloth and envy) surrounding the spiritual heart will disappear, revealing your true Universal Self, eventually leading to the full realization of Patanjali's Eight-Limbed Yoga.

Famous actor Willem Dafoe, who played the Green Goblin in the movie Spider-Man, is a dedicated Ashtanga Yoga Practitioner.

This article was originally published on The Yoga Plane. Explore more - read "Meditation on The Yoga Plane" at [http://www.theyogaplane.co.za/what-is-yoga/meditation-on-the-yoga-plane/]

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What Does Science Say About Yoga?

                     

Yoga science is a study of the structural framework of the body; the composition and function of various organs and glands; the chemical reaction between glands and hormones; the latent energy residing in the body and the energy created as a result of different chemical reactions; the effect of this released energy and sound.

 It also sets to gain knowledge about the brain, its intelligibility, its thought patterns and its working. 

The thought as a pulsation and its affects are also observed. The part played by awareness is looked at too.

How Yoga Science is Applied

Through asanas (exercises) to support all the bodily mechanisms, setting them straight, kindling and recharging cells of all organs and glands.

Through relaxation methods that coordinate and direct flow of energy to all parts of the body; and dispel stress from the being.

Through pranayama (breathing exercises) to rejuvenate and fortify body and mind.

Through concentration and meditation practices the brain develops an illumined insight, calm, control over emotions; it is also empowered to direct all procedures.

How Healing Comes About

The science of yoga uses yoga exercise for therapeutic purposes; to heal and harmonize all aspects of an individual, mind, body and soul. With this procedure one is taught to live an integrated life; one is made to identify and get rid of all factors that disintegrate the existence. Performing various asanas improves the circulation of blood and lymphatic liquids in the entire body. It enables all the tissues of the body to discharge toxic wastes and replenish themselves with nutrients. Regulated breathing exercises allow our blood to have a high reserve of oxygen which is the primary nutrient for our bodies. The stretching postures of Hatha yoga work on all the muscles and joints, making them elastic and flexible, giving them freedom of movement by taking away the stiffness and rigidity. Relaxation positions reduce the pressure on the limbs and the mind. Yoga as a science also develops mental acuity and lucidity; one is able to focus and concentrate on one's problems and cure oneself. Arousing of the spirit brings an awareness of one's internal and external beings, unifies them and enables one to live a balanced life with ultimate peace of mind.

Yoga Science for Equilibrium

Yoga aims to attain an existence that is full of happiness, tranquility and success; this awareness cannot be reached unless one understands what the true meaning of happiness and success is. Yoga science teaches about transcending above materialism; conducting one's duty without expecting any rewards in this world and removing one's self from the joys and frustrations of this materialistic life. An individual can be considered to exist in a state of harmony and equilibrium when his physical humors are in a balance and he has:

A generally even digestive system and metabolism

Basically essential tissues are functioning normally

All organic workings and secretions are conducted smoothly

There prevails a general sense of well-being(Prasana) at all levels; spiritual(Atma), mental(Mana) and sensory(Indriya)

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Yoga for CrossFit Athletes

                    

Can Yoga replace going to the gym?

Even the most enthusiastic "yogi" will tell you that yoga doesn't do it all for them -claiming that they feel the strongest and healthiest when they combine yoga with high intensity cardiovascular and weightlifting exercise.

For most people, a solid yoga session is more beneficial than the "typical gym workout", which looks a little something like this...

Spend 30 minutes getting ready, making sure I look cute. Look myself up and down in the mirror. Take a deep breath before entering the loud, busy gym. Swipe my card on the machine. Compare myself to everyone else around me. Wait 5 minutes for this loud and obnoxious man to get off the machine on my checklist. 

Ok. Thigh Adductor Machine- 15reps. 

Check. Thigh Abductor Machine- 15 reps. 

Check. Ok. I see where this is going. Next machine...

Just imagine how disappointed you would be after going through this routine for months, only to see that your efforts produced little to negative results.

So, here are 5 truths that will help you achieve that lean and taut body you desire in less time...

1. The Benefits of Yoga

The two most effective benefits of yoga are increasing flexibility and increasing lubrication of the joints, ligaments and tendons - yoga has positions that act upon the various joints of the body including those joints that are never really on the 'radar screen' let alone exercised.

2. The Redundancy of Long, Slow Workouts

The 60-90 minute lackadaisical workout you've been doing is redundant and useless because of your yoga training. Yoga is aerobic in nature. If you aren't pushing yourself hard enough during your workout, then that too becomes aerobic in nature.

Experts suggest supplementing yoga with short, intense workouts to build anaerobic capacity, which is not trained in most yoga classes.

3. The Truth About Anaerobic vs. Aerobic Training

What's the difference?

Well, for the sake of keeping this article at a readable size - just Google it. What you do need to know is that anaerobic conditioning improves your performance in all areas of your life - including aerobic activities.

However, this does not work the other way around, aerobic exercise will not improve your anaerobic capacity- it actually produces a catabolic effect by tearing down the proteins in your muscles.

4. Accountability to Others

I cannot emphasize enough how important it is to train in a group dynamic.

We've all done it - tried to work out in our home or at the park by ourselves. It doesn't work. You know deep down inside you don't push yourself as hard as you do in front of a group cheering you on.

Outside perspective also plays a key role in developing good form - take advantage of constructive criticism by your peers. Ultimately, it comes down to being accountable for your work; make sure you find an instructor who cares when you miss a class/workout.

5. Short, High Intensity Workouts

The best supplement for yoga training is a strength and conditioning fitness program that focuses on functional movements performed at high intensity.

This type of strenuous exercise is the perfect complement for a calm and relaxing practice such as yoga - implementing both into your routine will help you physically, mentally and perhaps even spiritually.

So, do you think yoga can completely replace going to the gym or just the gym you go to?

P.S. If you hate gimmicks for flat abs, treadmills, and advice without substance, then you might just love our free workout blog over at Crossfit Coastal

by Ezekiel Martinez

Rolando Ezekiel Martinez is the co-founder of Crossfit Coastal. CrossFit Coastal is a collective of dedicated trainers brought together by the belief in the Foundations of CrossFit. The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and camaraderie to anyone willing to put in the work.

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What Type of Yoga Is Best For You?

                       

When people are trying something different for a short period of time they tend to come up with all kinds of excuses for stopping the routine.

With yoga people like to say they did not care for it even though they only tried it one time. Then there is the typical, "flexibility and my body did not work well together."

The best excuse used is they quit exercising because yoga hurt their body. If you are not use to exercise then of course the body is going to hurt until it becomes use to it.

Over a thousand of years ago in the country India yoga was born. When the exercises were first practiced it is amazing to see how flexible the people were back then and how they could bend their bodies.

Over the years as the bodies were not worked the same they became less flexible and the lifestyles became more demanding. This is why the yoga ritual has changed some over the years so more people could enjoy the benefits of it.

The West first started seeing yoga appear around 100 years ago. As the exercises became more poplar then there were some things added to the traditional way of exercising with yoga.

There are a variety of different styles in yoga but, here are some that are used by many today:

Styles of Yoga:

From spiritual to completely physical there is yoga for everyone to enjoy.

Yoga can be hard for a variety of people since there are some exercises that are challenging aerobically that even the fittest people have a hard time doing the exercises.

Another reason someone might call it quits is because they become bored with the meditative and slow techniques.

Styles for Teaching:

When joining yoga class there might be an instructor in the front of the room that is demonstrating the different techniques.

As the instructor is showing the moves the class is expected to follow along. Then there are some instructors that will show how to do the technique then walk around and help anyone that is having difficulties.

Finally there are even instructors that will just tell the steps for doing the exercise and the class is expected to do their best.

Expertise of Instructors:

 There are two different kinds of instructors here. There is the one that was taught and can actually do the poses so they share with the class. Then there are instructors that just know how to do the different poses and were not taught by anyone.

Instructors Training:

 The majority of instructors have taken a class where they are taught how to do the poses. It could be a class that just lasts for a weekend or it could be one that lasts for several months. Usually the instructor only learns one type of yoga and that is what is actually taught.

Before starting any classes it is best to see which age group the class is focusing on. It just would not benefit an athlete to take classes that are for middle age and visa versa.

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