Tag Archive for yoga for beginners

Yoga on Steroids?

“Bootcamp Yoga”, “Yoga on Steroids”,”Kick Ass Yogi”, and “Military Yogi” are some names used to describe me and my yoga classes. I take them all as a compliment because I admit…I do have a very unique and somewhat intense style of teaching.

I started my fitness career as a personal trainer then later received my certification as a yoga teacher. I have crazy love for high intensity sport and training which explains a lot about my style of yoga teaching. Many yogis would disagree with the way I teach but I can give 3 poops about it. There are so many schools and styles of yoga. Some offering a grounding and more spiritual practice and others a more physical and anatomical approach. I am not about chanting or preaching about life lessons (I’m still learning my own so I’m not about to teach someone else) nor do I touch the topic of chakras or energy work. I love and believe in all of the above but it’s just not in me to teach them.

What I strive to teach my students is what most teachers didn’t teach me when I started yoga. And that’s how to prevent injuries from happening when practicing. Students come into class throwing themselves into a flow and jamming their bodies into poses, causing more pain in the long run. I want my students to understand each pose, what muscles to engage, which are lengthened, how to breath and stay focused, and the importance of full body integration during a practice. Most students will rely solely on their flexibility and fail to use their muscles. It’s so important to build strength when practicing. Have a solid and strong foundation in the basic poses and the more challenging (+ pretty) ones such as inversions and arm balancing will come easier.

So YUP…with this in mind, my sequences are intense and chock full of ab/core work, full body strength focused exercises, and long held poses. So what are the benefits to my “power yoga” teaching?

Here they are!
1. Gain a strong understanding of what muscles to engage when holding poses
2. Learn the alignment structure of each pose
3. Build full body strength when holding poses and flowing through them
4. Break a sweat and get the heart pumping
5. Increase flexibility through strength to avoid over-stretching attachments (tendons and ligaments)
6. Prevent injuries and keeping the body safe and efficient for years to come
7. Learn full body/mind connection and awareness

Here’s a quick power sequence that I love to teach and one you can do at home. Use this sequence as your own yoga practice or before a workout to get the heart going, the muscles working, and your body flowing. 😉

I totally get it…a power yoga sequence is not for everyone. Well that’s the beauty of yoga…it’s never a one size fits all.  Because of all the injuries in my early years of practice, it’s become the main reason I teach with focus on alignment and strength. I beg of students (especially those who are just beginning yoga) to take the time to understand the poses as you flow through them. Work with a teacher that will demonstrate and explain the alignment and foundation of each pose. It’s an invaluable lesson that will save you from future injuries and to enjoy a life long yoga practice.

Get your heart rate up with this Yoga Sequence

Known more for balance, stretch, and mind body connection, many would not look to Yoga to lose weight or to help increase cardio endurance.  Unless it’s a Bikram Yoga class (due to the high temperature in the room, your heart rate increases as a means to cool your system down) or performing an intense and fast paced yoga sequence (which is never recommended for beginners due to the likelihood of injury), the average maximum heart rate reached in a yoga class is anywhere from 95bpm-100bpm. MSN writes a good article about calories burned in yoga in comparison to other activities.

As I mentioned in my last blog post, I encouraged everyone to try Chandra Namaskar (Moon Salutation) to find a calming yoga practice. But if you’re looking to get your body warm and increase heat, Surya Nasmaskar (Sun Salutation) is the way to go. I love to add strength and power into my workouts especially when I teach yoga. Not necessary for all sequences but great if you want to cultivate some heat into your yoga practice. Check out this version of a Sun Salutation with two exercises that will increase your heart rate and get your sweat on! Try it!