Guest Author - Nancy Welker
Sometimes when a person begins to practice Yoga (or comes back to it after a long time) they can experience a lack of energy during the class that may surprise them. I've had women mention this problem to me, and it can be particularly frustrating to the larger woman who is determined to put healthy habits into her life.
Yoga (also Pilates, Tai Chi, Ballet, etc.) uses natural resistance to work the body. Gravity, air, and the weight of your limbs all come into play when you perform asanas. And, when you practice out of doors, heat and humidity can factor in as well. So even though you are not, technically speaking, working with weights - you may feel as though you are. Depending on your fitness level, this can make you feel like you've hit a wall at some point during your session.
By comparison, aerobic activity uses momentum to give you a workout. You condition your body to run at a certain speed, to a certain distance, and you will find it becomes easier and easier as you progress. But, that doesn't mean you can simply switch to Yoga without challenges. You'll be working your muscles in brand new ways and that may take you more time than you thought to comfortably get through classes.
Here are some simple exercises you can perform at any time and about anywhere to help increase your "resistance capacity":
Upper Body: Raise your right arm straight up, fingers pointing toward the ceiling. Hold for 10 seconds, then lower to chest level, arm still straight out, fingers pointing forward. Hold for another 10 seconds. Release the right arm, and perform with the left. Do this 5 to 10 times per day, for at least 10 seconds in each position. Each week, increase the length of your hold time.
Lower Body: You'll need to be near a wall or sturdy piece of furniture. Stand about a foot to eighteen inches from a wall, and place your left hand flat on it. Press your palm to the wall firmly for support. Raise you right leg about 1 foot off the floor, knee comfortably bent. Hold for as long as you can - 10 seconds or more is fine to start. Release your right leg to the floor, and repeat with the left leg. Do this 5 to 10 times per day to increase strength, adding more time to the hold as weeks go by.
Practicing these simple moves each day can greatly improve your experience with Yoga all the way around. Your ability to achieve and maintain poses will improve, as well as your balance, posture, and mental focus. And, if you participate in more traditionally aerobic activities, you may find that yourself moving up into a more advanced level there as well!
Om Shanti!
