REPOST: Yoga Workout You Can Do Anywhere

When travelling on a full itinerary, your one hour-minimum daily yoga routine is one of the first things to go. This article describes great poses you can do to invigorate you in the meantime.

1. Getting Started

Perform these poses in the order presented whenever possible, holding each for at least 30 seconds, or about 10 breaths. Bell recommends setting aside time in the morning to practice, so you can create energy for the day. If you're short on time, choose the pose that best addresses your needs. If you're doing the entire sequence, add 10 minutes of corpse pose (savasana) when you finish. “When you relax deeply, your body can calm your nervous system and integrate the benefits of the physical practice you just completed,” Bell says. If you tend to fall asleep and need to say awake, set your cell phone alarm to ensure you don't go out for the count.

Image Source: womenshealthmag.com

2. Half downward-facing dog pose (ardha adho mukha svanasana) (A)

Stand facing a wall, about 3 feet away from it, with feet directly under your hips. Press your hands into the wall between belly- and chest-height (so your spine is in a neutral position). With feet and hands shoulder-width apart, bend forward from your hips bringing your torso is almost parallel to the floor.

3. Half downward-facing dog pose (ardha adho mukha svanasana) (B)

Gazing at the floor, slowly walk your hands back up the wall with your arms staight, until you feel a stretch in your hamstrings and back muscles. At this point, your back should form a diagonal line.

4. Revolved triangle pose (parvrtta trikonasana), modified

Stand about 3 feet from the wall, still facing it after half dog. With hands on the wall, step your left leg about 1.5 feet forward toward the wall and right leg about 1.5 feet back, so your legs are about 3 feet apart. Looking down at the floor, press your hands firmly into the wall, keeping arms straight and stretching your hamstring and calf muscles. Leave your left hand on the wall and drop your right hand to left thigh. From your belly button up, twist your torso to the left, allowing your right hand to slide down your leg as necessary. Switch sides.

Image Source: womenshealthmag.com

5. Bridge pose (setu bandha sarvangasana), variation (A)

Place a hotel blanket or towel on the floor and lie on your back with your knees bent, feet flat about 6 to 10 inches from your rear, and arms relaxed at your sides. Contract your abs and press your hips to the ceiling until you form a flat diagonal line from your knees to your shoulders. Roll your shoulders under your back to press up further, clasping your hands beneath you to make a platform.

6. Bridge pose (setu bandha sarvangasana), variation (B)

When you’re stable in bridge, extend your right leg toward the ceiling. Hold, then lower, and repeat with the left leg. Do this move two to three times on each side.

7. Seated twist (ardha matsyendrasana)

Sit cross-legged on the floor with arms at your sides. Gently twist to the right side, using your hands on the floor to leverage your body further. Hold and then repeat to the left side.

Airport modification: If you’re sitting in a chair, place your feet hip-width apart, and use the armrests for leverage.

Image Source: womenshealthmag.com

8. Seated forward bend (paschimottanasana)

Sit on the floor with legs extended hip-width apart and knees slightly bent. Close your eyes. Fold your torso forward from your hips, reaching toward your feet. Go as far as you can comfortably, breathing easily. As you exhale and feel your muscles release, allow yourself to bend closer to your legs.

Airport modification: Sit in a chair if necessary with legs extended hip-width apart, feet flat on the floor.

Las Vegas-based entrepreneur and certified Bikram yoga instructor Brandie Frommelt takes her yoga practice with her during her travels. Keep posted on health, fitness, and yoga updates by subscribing to this Facebook page.

REPOST: Things to do in 90 minutes: Hot yoga

For those looking for a healthy and challenging way to effectively use one and a half hours of down time, The Very Blog recommends trying hot yoga (Bikram yoga in particular). Extremely difficult yet beneficial, this exercise is a good way to make the most of one's day.

Image source: very.co.uk

You know the drill, the hubby has invited the boys round and declared the evening be filled with nothing but pizza, beer and general heckling at the TV. Now if you’re anything like me, this is not an appealing proposition. While I can be tempted to sit down and watch a game or two of the Wimbledon final, football just doesn’t do it for me. As such I have quite the repertoire of what-to-do-when-the-usually-attentive-other-half-is-staring-at-22-men. Top of the list is generally whine at him, point out what a waste of his time this is and sulk until the final whistle. However, when I’m feeling a bit more proactive the first thing I do is head down to my Yoga studio for a sweaty session.

If you’ve yet to try Hot or Bikram yoga then the next time there’s a match make sure you book yourself into your nearest class – then spend the day gulping water and prepare to revolutionise your workout world.

The Low Down

Bikram Yoga: Bikram classes are always 90 minutes long and always do the same 26 postures, twice each with a starting and finishing breathing exercise. It may sound repetitive, but believe me that will be the last thing on your mind. More common thoughts are …

“Wow I didn’t know my eyes could sweat”

“Oh my goodness my face is just one big sweat gland”

“What on earth is a Camel pose?”

You see, Bikram Yoga is the pinnacle of Hot Yoga as it is so strict (no leaving the room, no talking, only very little water at set times) and so regimented. It transforms you body as the postures stretch, strengthen and lengthen muscles you didn’t even know existed and the heat and humidity (40 degrees, 40% humidity) force every last drop of sweat out of your body. It is incredibly challenging, the aim of your first class is just to “stay in the room” and believe me, that is enough of an ask!

Hot Yoga: Hot yoga is a loose term for any physical yoga practice performed in a hot room. This means you can do a standing series, a flow class or even something like a Jivamukti class in the hot room. The benefit of a hot yoga studio is the sheer variety of classes you can try out, and I think this is a better choice for a beginner. Plus, they tend to be a bit less strict so if you need to leave the room to cool down/cry then you can! Common hot yoga thoughts are …

“What is that smell? Coconut? No, Jasmine?”

“Is Vinyasa a type of curry? Why is she talking about food?

“I’m just going to crawl into childs pose and pretend this isn’t happening”

It’s an incredible intense workout - you will notice as the weeks go by that your posture improves, you sleep better, your skin clears up and your breathing is more disciplined. That’s the beauty of yoga, it works your body the way your body is meant to be worked. Every single runner will admit to the pain, discomfort and injury that comes hand in hand with running, but yoga is the opposite – it’s like therapy for your body! Not to mention, it slims, trims and tones you ready for bikini season.

Yoga is often described as a moving meditation, so whether it’s Bikram or Hot, why not try a class and arrive back at home in a state of blissful calm, it might help you focus as you hear every-single-detail of the match.

Brandie Frommelt is a certified Bikram yoga instructor and the the studio director of Bikram Yoga Westside. Visit this Google+ page for more on her and her career.

Brandie Frommelt on What to Expect at Bikram Yoga

If you've been thinking of starting a yoga program, you may be curious about the specific discipline of Bikram yoga, also known as "hot yoga."  As you can probably guess, hot yoga classes are held in rooms that can be as hot as 105 degrees Fahrenheit, with 40% humidity. Although this may sound like a new form of torture, there are actually many benefits to doing yoga under these conditions.  The intense heat means that your body will be more flexible, which is good for your muscles, bones, and internal organs, and it will help your body flush out waste products, impurities, and toxins.  It can help relieve the symptoms of some kinds of chronic disease, and it also helps to improve blood flow and the distribution of oxygen throughout the body.

 

Image Source: yogamagazine.com

Are you ready to begin hot yoga so you can reap all of these benefits?  If so, here's what to expect on your first day…

You'll want to bring a big bottle of water so you can stay hydrated, a yoga mat and a towel to put on the mat, and a small towel to wipe any sweat off of your face and neck. 

 

Image Source: theserenitysite.com

You might want to invest in some clothes that will keep the sweat away from your skin.  At the very least, wear clothes that aren't too baggy, or they'll get in your way.

It is hard to say what to expect in your specific class.  Your teacher will have a style all of his/her own.  For instance, they might prefer loud music, quiet, relaxing music, or no music at all. 

 

Image Source: webmd.com 

Remember not to push yourself too hard, take long, deep breaths, and drink lots of water.  After class, make sure you drink a lot of water and are OK to drive.

Your first try at Bikram yoga will be challenging, but there are many benefits if you stick with it. If you have any questions about Bikram yoga, contact Brandie Frommelt.

What Makes Brandie Frommelt's Bikram Yoga Studio Special?

Brandie Frommelt's Bikram Yoga studio has only the best of the best when it comes to Bikram yoga teachers.  Bikram instructors undergo intense training, and must be certified before they can teach.  The instructor has to be able to recite, verbatim, the Bikram dialogue for the entire 90 minute class.  And of course, they must be qualified to teach the 26 postures and the two breathing exercises.

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It is important that the instructors know what they are doing.  Bikram yoga can be very challenging and intense, even for the most physically fit athlete.  This type of yoga not only takes a combination of strength, balance, and flexibility, but Bikram yoga is performed under extreme conditions.

Image Source: bikramyogasaltlakecity.blogspot.com

The class is held in a room that is heated to 105 degrees with 40% humidity.  This high heat warms the muscles, allowing for a deeper and safer workout.  It also serves to remove toxins from the body, prevent injuries, reduce stress, promote relaxation, increase blood circulation, improve strength and flexibility, and it helps to heal any injuries you may have.  It also teaches the body to use oxygen properly.  Bikram yoga can even reduce the symptoms of many chronic diseases, such as arthritis, if practiced regularly, at least three times a week.  It will also result in an increase in muscle tone and strength, and eventually even weight loss. Mentally, Bikram yoga can increase clarity and concentration.

Image Source: bikramyogatri-cities.com

It may seem dangerous to do any kind of exercise under such conditions, but as long as you stay well hydrated and you don't have a serious medical condition, it is safe.  This is another reason it is important to have a certified Bikram instructor running your class – they know how to keep you safe, as well as knowing how to help you reap the most benefit from this popular type of yoga.

REPOST: Yoga for runners: A hot look at yoga

Runners are turning to hot yoga for pain and injury management. This article on Trail and Ultra Running is a runner’s first-hand account of how Bikram yoga has enhanced and improved his running practice.

After several years of competing in endurance sports, I found myself dealing with regular overuse injuries that often sidelined me from training. Those injuries included lower back problems, inflammation, patella tendonitis, plantar fasciitis, and issues with the IT band. With every one of those injury episodes, I suffered a bit of depression because it was not my choice to take the time off and it seemed every injury was poorly timed with respect to key races or developing fitness.

The great change in my training came with the introduction of regular yoga practice. It was my friend, Lorraine, who first suggested I visit her Bikram Yoga studio in San Diego. After some admirable persuasion on her part, I decided to join her for a 90 minute session in beginner’s yoga. My first few sessions were very intense, to say the least. I was challenged but also developed a profound interest in yoga as it related to my primary sports of ultrarunning and triathlon. Unfortunately, I didn’t continue practicing yoga and I slipped back into my former methods of running, biking, and swimming to extremes. It was several years later, after my move to Colorado, that I found myself injured again from ultrarunning.  A massage therapist was actively working on my IT band and during our discussion, she suggested I give yoga another try. Out of complete frustration for the injuries that continued to sideline me from mountain running, I researched a local Hot Yoga studio and walked into the lobby one day with an open mind. That was about 4 years ago. Since that day, I have made “hot method” yoga a regular part of my endurance training.  In that time, I have gained some real perspective with regard to why you should consider yoga as well.

I am grateful to have found yoga and made it a regular part of my busy life because it keeps me healthy in mind and body. Basically, yoga keeps me on the trail and ready to tackle mountain miles on a daily basis. There are several reasons I would suggest ultrarunners consider yoga:

First off, I have not had any overuse injuries since I began practicing yoga.  The nagging running injuries that sidelined me years ago like IT band tightness, lower back pain, and runner’s knee are just distant memories.  If I feel anything in my body that amounts to a possible running injury, I visit the studio and get my 90 minutes of practice.  On almost every occasion, the pain subsides within 24 hours of my session and I regain my regular training as if it never happened.

I’ve developed greater flexibility in my entire body. This is one of the physical benefits of regular yoga practice. This greater flexibility allows for more fluid trail running and allows me to feel smooth in my turnover. No doubt, it also helps alleviate other types of injuries one might suffer during rugged trail running. Realize that my knees, ankles, legs, hips, and back absorb the damage from ultra distance running because I undo that damage in the yoga studio. This has become quite obvious throughout the past few years when I include more yoga in response to the mileage increases or races during my season. I would also share that balance, core strength, and breathing are greatly improved through regular yoga practice.

I personally enjoy the stress reduction of a well timed yoga class. This helps me sleep better and clears my mind to write poignant articles for Trail and Ultrarunning (wink wink). One of the most successful professional basketball players of all time was Kareem Abdul-Jabbar. In fact, he is considered to be one of the best of all time. It was Kareem’s longevity in the sport that allowed him to obtain incredible records like playing 1,560 games (2^nd most in NBA history) and career NBA all time records for most points, minutes played, all star games, and free throws. (1) Many don’t know that Kareem played all those years (1969-1989) and practiced regular yoga throughout. His career outlasted most by a decade!  Kareem once shared his thoughts about yoga saying, “As preventative medicine, it’s unequaled. Once I started practicing it, I had no muscle injuries during my career. Yoga can help any athlete with hip joints, muscles, tendons, and knees. Plus, it keeps you in touch with your body.”

NBA All-Star Kareem Abdul-Jabbar demonstrates “spine twist”
Image Source: trailandultrarunning.com

Lastly, for those of you who know little to nothing about yoga, I want to share a little about what yoga practice is like in the traditional “hot method” or “Bikram Yoga” style. I know it was a complete unknown when I first walked into the studio. Sometimes it is just the unknown that keeps people away. Let me share a little about what happens during my typical 90 minute practice… My local studio here in Westminster Colorado is called “Hot Method Yoga”. The studio provides a schedule which I access online. They have a variety of classes to include the standard beginner class as well as more advanced yoga classes. They allow walk-ins or you can schedule ahead. The standard “beginner” practice is designed to be standardized, so every class is presented pretty much the same way. Classes begin precisely on time when the instructor enters the room. Every student has a yoga mat and towel. The instructor then talks students through a series of breathing exercises which include postures in “standing position”.  The movement of arms and elbows increase lung capacity, which is beneficial for many reasons.

Students performing “rabbit pose” at Hot Method Yoga in Westminster, CO
Image Source: trailandultrarunning.com

 The first 20 minutes are considered a warm up and several more postures are introduced. Each posture brings students to a static position for 10 seconds to 1 minute. There is an effort to maintain stillness in most postures. The only sound in the room is often breathing. From there, we move to the floor where we do a series of standardized postures on our mats. From the toes to the head, every part of the body is warmed up and gradually introduced to deeper postures. New students are always welcome to stop and lie down if they are overwhelmed for any reason. The only thing asked of new students is that they remain in the room so the instructor can make sure they are OK. Between floor postures, students may lie in savasana or “dead body pose” which is basically complete stillness. This allows the body to recover and absorb. The length of time spent in savasana is dependent on the type of posture completed. Toward the end of the 26 postures, a series of floor postures provide excellent opportunity for you to stretch your IT band, especially with my favorite “spine twist”. This posture is one of the last in the series, but works for me as well as a week off from running with regard to recovery from IT issues. Other problem areas for runners are targeted as well, including hamstrings, knees, lower back, and calves. In truth, you will be undoing a ton of damage by practicing yoga in cooperation with your distance running. In a glimpse, I’ve share a little about what happens during a 90 minute session in the studio I attend. One of the reasons enjoy the class is because I know exactly what will take place.  There are other yoga studios that modify traditional yoga and eliminate the heated room, add music, or modify postures in other ways. It is my personal preference to practice the traditional form of yoga but that is not to say that these other methods would not be beneficial to you as well.

Your author at Badwater performing one of the first postures in the beginner series.
Image Source: trailandultrarunning.com

If you find yourself struggling with overuse injuries, I urge you to consider yoga. Even if you are free from overuse injuries, you will see benefit from yoga in other ways.  I say this having been down that road before.  With an open mind and the right yoga studio, I believe you will quickly find a great balance for your training that will keep you more balanced in body and mind.

Las Vegas entrepreneur Brandie Frommelt is the studio director of Bikram Yoga Westside where she advocates the regular practice of hot yoga for holistic health. For more updates and articles about yoga, follow this Google+ page.

REPOST: Beginner tips for hot yoga

Because of the notorious pressure cooker atmosphere in the Bikram hot room, It’s completely natural for one to be intimidated when trying out Bikram yoga for the first time. Good thing online fitness magazine Fitsugar offers some pointers to remember when doing Bikram hot yoga as a beginner.

Hot yoga, aka bikram yoga, can be quite intimidating for those who are either new to yoga in general, or haven't been to a hot yoga class before. If the 105ºF temperatures aren't enough to scare you away, the thought of getting sticky and sweating with a group of strangers can be enough to turn you off of it. But, once you get past the heat and the sweat factor, hot yoga classes can provide you with some of the best workouts of your life. Here's what you should know before attending your first hot yoga class. 

Image Source: www.fitsugar.com

• What to bring: Unlike traditional yoga, hot yoga requires a few more accessories to make the class more enjoyable. I like to bring a big bottle of water so that I can stay hydrated throughout class; my own yoga mat; a slipless yoga towel to help keep me in place during the practice; and a smaller towel for face/neck sweat. Note: towels are not required, but with all of the sweating you do, they are nice to have. 

• What to wear: I tend to just wear my regular yoga clothes to class which are made out of sweat-wicking materials. I would suggest steering clear of baggy or articles of clothing made out of cotton because anything baggy will just become a nuisance, and cotton actually traps sweat, so you'll feel even more uncomfortable. 

• What the atmosphere is like: As soon as you walk into class, the sudden temperature change will be a shock to your system. You'll feel like you just stepped foot into the Sahara Desert! Find a place in the room to set up your mat and towel, and within a few minutes you'll acclimate to the temperature. Some men choose to not wear shirts, and sometimes just tiny bike shorts during class, so don't be alarmed if a half-naked man walks in (now for a half-naked woman, that I've never experienced!). I've been to some classes where people are really chatty before and want to talk about the weather, etc., but I actually prefer the classes where it's complete silence beforehand — helping you get your "om" on before the teacher walks in. 

• The actual class: All hot yoga instructors bring their own flair and style to class. Some teachers use loud, rhythmic music, while some use quiet, meditative music, while some don't use any music at all. And just like other types of yoga, the poses can be really intense and be held longer than others, or quick, like a flow sequence. Remember to keep filling your lungs with air, taking long deep breaths throughout your practice. If you need to stop at any point during the class because you are feeling nauseous or dizzy, make sure you stop and drink some water. And if you need to rest to catch your breath, just go into child's pose and take the time you need before continuing. It's better to go into child's pose and take a break, rather than push yourself to a point that could be potentially harmful. It's normal to feel a bit light-headed during class because of the extreme heat, but if you feel like you're going to faint, naturally you can excuse yourself from the room. I've heard of classes where the teachers forbid you from leaving once the class is started, but first and foremost, you need to take care of you, so if you feel unwell, don't push yourself. Feeling uncomfortable is common, being in unbearable pain is not.

• The sweat factor: Be prepared to sweat. You're going to drip sweat from places you didn't even know could produce sweat. And if you think you're sweating, just look at how much your neighbor is sweating. Feel free to wipe your face during class with your hand towel if the sweat beads rolling down your face get to be too much. And after class, remember to wipe around your mat for any sweat that escaped your towel zone. 

• What to expect after class: If I ever drive to class, I take a few moments to drink some water and re-connect with reality before taking to the roads. You may feel light-headed, which is perfectly normal, so don't be afraid to extend your Savasana "the corpse pose" for a few minutes longer, or hang out in the entrance of the studio before continuing on with your day.

Brandie Frommelt is a certified Bikram yoga instructor. Subscribe to this Twitter account for more yoga tips.

Flexibility, Strength, and Good Health

If you value your health, you may want to meet Brandie Frommelt.  Brandie Frommelt is the owner and director of the Bikram Yoga Westside studio in Las Vegas, Nevada where she and her staff are dedicated to helping others build strength and flexibility in order to maintain a good state of health.

 Image Source: hungryforchange.com

With more than 20 qualified instructors leading classes 7 days a week and beginning as early as 5:30 in the morning and running as late as 8 in the evening, you are sure to find a teacher and class time that will fit your schedule.  In addition to the camaraderie that you will experience with your instructors and fellow class mates, you will find that after developing your yoga practice on a regular schedule that you will feel stronger as well as better able to rest and sleep at nights.

By tapping into a discipline that has proven its efficacy over the centuries, you can overcome many physical obstacles that slow you down and make your life more difficult.  Even students who are retired or have suffered injuries and ailments that restrict their movements and joints have discovered a new vitality and energy once they take on the Bikram Yoga practice on a frequent basis.

Image Source: solsticeyogastudio.com

Bikram Yoga is also popularly described as hot yoga, as the room is typically heated to as much as 105 degrees Fahrenheit.  As you might imagine, this allows a student to sweat out all kinds of toxins and tends to make the body more flexible than in a cold environment.  This form of practice is intended to benefit the whole body, from muscles and bones to internal organs.  By practicing both postures and breathing methods, you can take advantage of the many benefits connected with each of these exercises.

 Image Source: eshave.com

If you are already in good health and want to remain so or if you are suffering from physical conditions which limit your activities and may perhaps cause you pain, joining the community at the Bikram Yoga Westside studio could be just the right prescription for an improved and healthier life!