Yoga- An explanation from James Tasse

By JAMES TASSE
[The director, Rutland Area Physical Activity Coalition.]

What do you think of when you hear the word yoga? Skinny hippies chanting as they twist themselves into uncomfortable positions? A lot of breathing? Tights? Saffron robes?

The truth is that yoga is a great way to build strength, balance, focus and flexibility. It can be as hard or as easy on the body as you want. You can do it almost anywhere. It's a great activity to try, whether you're just beginning to adopt a physically active lifestyle or maintaining some extreme sport habits.

What is commonly called yoga is technically "hatha yoga," the "physical path" of an eastern philosophical tradition that seeks to tone and unite the mind and body. The most basic practice of hatha yoga in America involves assuming postures, or "asanas," to improve strength and flexibility. Traditionally, special breathing techniques are used at the same time the postures are held to increase their effects on the body and mind.

If it all sounds too spiritual for you, don't worry. It doesn't have to be. Yoga can just be a great form of workout. But as with karate, people often wind up digging deeper into the practice once they start.

The yoga postures or asanas range from the ridiculously simple Corpse Pose for relaxation, to the advanced, arm-burning Forearm Stand. Some asanas require twisting or folding actions that stretch different parts of the body to build flexibility.

Most of the postures in Yoga require some balance, which is (thankfully) developed inevitably as a person attempts the practice. Strength is built by lifting, and supporting, the body's own weight. Learn the right yoga postures and you can get a workout that feels like circuit weight training. Except that with yoga, you'll always have your weights with you.

One of the best things about yoga is that a practice can be a crushing muscle burner or a soothing flex and stretch session.

While some forms of yoga, like Ashtanga and Bickram, are definitely more strenuous than others, you decide the level of intensity of your practice.

An important principal of yoga involves paying attention to your body and not hurting yourself by pushing beyond comfortable limits. That's one reason why yoga so perfect for people who are just starting to be active. Yoga can be slow and mellow, or active and tough.

The best way to discover yoga is to take a class. Yoga classes seem to be offered everywhere, from recreation departments to private studios nowadays. It shouldn't be hard to find a yoga class in your part of Vermont. The nice thing about a class is that there is an instructor who can work with you to provide guidance on the postures.

It's important to learn a bit more about a class you're considering attending so that you get one that's a good fit. The gentler forms of yoga include Viniyoga, Kripalu and Iynegar. Tougher forms include Ashtanga, in which certain poses are actively moved through in sequences called "vinyasas," and Bickram, which is practiced in warm rooms. Iyengar style is good to begin with, as the classes emphasize good technique and bodily alignment as you assume the postures.

Start easy. If the postures seem too easy or too hard, ask the instructor for ways to increase or decrease intensity. Every form has variations that can adjust the difficulty. But you don't need to push it too hard, at least until you know what to expect.

If you are in an area where it's too hard to get to a class, consider trying yoga with the aid of a video. There are many good yoga videos out there offering introductions to the practice. Try to find one which offers 30-60 minute sessions for beginners. Rodney Yi and Ali McGraw both offer short, easy-to-moderate intensity tapes. David Swenson's tapes are longer and more strenuous and assume you have some familiarity with the postures.

Just don't make the mistake of thinking yoga is too hard for you — or too easy. It can be part of a spiritual practice or a pure body work out.

Yoga is a great form of activity that can be done anywhere and it provides a nice alternative to weight rooms and gyms when the weather turns nasty. Namasté!