“Vinyasa Yoga” and “Vinyasa Flow” Yoga are increasingly being seen on class schedules, not only in yoga studios but fitness centers as well. What exactly is Vinyasa anyway? Vinyasa literally means “arranging” or “placing,” it refers to the sequencing of movements to prepare the body, mind and breath to move in a particular direction. It also refers to the alignment of movement and breath, creating a flowing practice rather than a static one. Ashtanga, Viniyoga and “Power” Yoga are some of the forms that utilize sequences of movements that are directed by the breath.

One of the most commonly practiced Vinyasa flows is Surya Namaskar, or Sun Salutation. A standard vinyasa consists of the flow from caturanga (plank) to caturanga dandasana (low plank) to urdhva mukha svanasana (upward facing dog) to Adho Mukha Svanasana (Downward facing dog). Often times in Vinyasa flow classes, if you hear a teacher say, “take a vinyasa” they are referring to some variation of this sequence.

Generally the idea of vinyasa is to move progressively from simple to more complex movements; from the external to the internal. The simpler postures prepare the body for more advanced ones. For example, simple backward bends prepare the body for deeper backward bends. This is also why asana, which utilizes the external body, is practiced to prepare the body for meditation, a more internal practice.

Most often, the breath is initiated prior to the movement, as it supports the natural structure of the spine. When used in asana practice, the breath is designed to maximize certain structural effects of the inhale and exhale. After all, the mechanics of breathing are related to muscular contraction. Instead of thinking of the postures themselves as the center point of the practice, returning to the breath reminds us that the asanas exist to enhance, or deepen the natural structures of the body.

For example, an inhale is initiated as a result of the contraction of the intercostal muscles that are located between the ribs and the diaphragm, which forms both the roof of the abdominal cavity and the floor of the lungs. Combined with other muscle groups that mostly attach in the upper back, a deep inhale contributes to the elevation of the rib cage, expansion of the chest, and increased extension of the spine. For many people who spend their days hunched over computers, their thoracic curve tends to be excessive, inhales are helpful in that they flatten this curve. While there are exceptions, inhales are most often linked to movements such as raising the arms overhead, expanding the chest, moving into backward bends and extension postures, and straightening the spine from a forward bend, lateral bend or twist.

A natural exhale results from the relaxation of the muscles responsible for inhalation. However in this case, conscious use of exhalation differs from our natural exhale. Rather than simply relaxing these muscles, the abdominal muscles are intentionally contracted progressively from pubic bone to navel. Occasionally, the muscles in the pelvic floor will be contracted as well. This action stabilizes the pelvis in relation to the lumbar spine, creating more stability in the low back, and reducing lumbar lordosis (excessive curves in the low back, another common structural issue). The organs in the pelvis and lower abdomen are also supported by this enhanced exhalation technique. Movements that are usually initiated with exhales include lowering the arms, and compression of the abdomen, which is used when moving into forward bends, twists, lateral bends, and when moving out of backward bends.

The combined techniques of inhale and exhale draw the focus to the breath and its relationship to the movement of our spine. Because the spine is the core of all movement, keeping our awareness there helps us to move consciously, enhancing the quality of movement in the whole body. By allowing the breath to guide the movement, we are able to feel from the inside how our body is responding to the asana, instead of focusing on its external appearance. In his book, “Yoga for Wellness,” Viniyoga founder Gary Kraftow sums it up this way, “An analogy can be made to swimming in a river, the current of the river being the breath; and, while there are exceptions, the general rule of asana practice is to first feel the current, and then swim with it.”

References:

1. Kraftow, Gary. Yoga for Wellness. Penguin Compass. New York, 1999.

2. Kaminoff, Leslie. Yoga Anatomy, Human Kinetics. The Breathe Trust. 2007

3. http://en.wikipedia.org/wiki/Ashtanga_Vinyasa_Yoga

Written by Christine Pinney Karkow, ACE and AFAA Certified Personal Trainer |

The health and fitness industry is full of new exercise equipment, gadgets and props that purport to be the end-all, be-all in fitness. While most of these “latest and greatest” products ultimately produce lackluster results, there is one new exercise product that has justifiably received a lot of attention lately, the Russian Kettlebell. Ironically, the kettlebell isn’t new at all, but rather is part of a time-honored training method that has enjoyed a recent resurgence of popularity in the United States.

The kettlebell is quite simple, a cannonball with a handle. Like dumbbells, kettlebells come in a variety of weights, both in kilograms and pounds, which allow the user to progress according to his/her own ability. Most women will start with an 8kg (18lb) bell, and most men will start with a 12kg (26lb) or 16kg (35 lb) bell.

The unevenly centered weight distribution of the kettlebell more closely resembles the types of common challenges our bodies encounter in daily life. Think of how you lift heavy grocery bags, how throwing your toddler in the air makes for a great laugh, or how you are unsure at times if you can manage your carry on luggage into the overhead bin. Kettlebell offers superior functional training possibilities; most physical challenges involve full-body involvement, momentum and unevenly weighted objects.

By engaging in a comprehensive kettlebell training program, the user will train the body for maximum functionality, strength, power and endurance. The exercises performed with the kettlebell range from dynamic swinging exercises, where the user swings the kettlebell between the legs with one or two arms, to more “grind”-type movements, where the user performs lifts similar to regular dumbbell movements.

Through kettlebell training, one can develop a great deal of muscular strength, as  can be achieved by traditional weightlifting methods. But in addition to strength, kettlebell training will also develop muscular endurance and burn an incredible amount of calories. By performing long sets of kettlebell swings, the heart rate goes up, and the muscles are forced to deal with high levels of lactate as the body deals with controlling the inertial forces generated by the swinging kettlebell. One half-hour of kettlebell exercises will burn as many calories as a one-hour session on an elliptical machine!

There are many reasons to consider kettlebell lifting as an adjunct to any exercise program. Unlike traditional weightlifting, which tends to work each muscular group in an isolated fashion, kettlebell exercises force the entire body to move as one coordinated unit.

One should be cautioned and seek at least some coaching in the beginning, when learning kettlebell exercises. A certain amount of skill is needed in order to perform the moves safely and efficiently. Many health clubs now offer small group kettlebell classes, and there are personal trainers who specialize in kettlebell training, incorporating this training into their clients’ programs.

References:

1. http://www.russiankettlebells.com

2. Cronin, A., Ganulin, D., Khai, M. & Roberts, K. Kettlebell Training for Group Fitness.

3. Kettlebell Concepts Group Training Manual. http://kettlebell-training.com

4. http://www.enhancedfp.com/workout-programs/kettlebell/

For more info, contact Christine Pinney Karkow at Sports West at (775) 348-6666.

A Few Get Smart Guidelines

Written by Sally LeDuc, PT |

Having diabetes may be distressing, but learning how to manage diabetes with exercise can help to lessen some of those fears and reservations. However, before starting it pays to get smart so you don’t find yourself having a negative experience or a hypoglycemic reaction.

Disturbing as the realization may be, the number of people with diabetes is growing each year with obesity, the number one reported risk factor for developing Type 2 diabetes. On Oct 31, 2008, the Centers for Disease Control and Prevention (CDC) reported that the number of new cases in the US nearly doubled in the last decade. Incident rates increased from 4.8 per 1,000 in 1997 to 9.1 per 1000 in 2007.

The benefits of exercise far out-weigh the benefits of not exercising. If you have diabetes those benefits are even more valuable. The benefits are: (a) blood glucose and body weight control, (b) lowered “bad” cholesterol and elevated “good” cholesterol, (c) reduced risk of heart disease, and (d) the improved sense of resilience from an increase in strength, endurance, flexibility, and balance ability.

Get Smart Guidelines for Diabetics:

1. Wear cotton socks and well-fitting athletic shoes unless of course you choose to exercise in the water, then you will need a good pair of water socks. Monitor your feet and hands because you don’t want a sore, blister, or skin irritation. Remember, diabetes can disrupt your ability to sense pressure or pain.

2. Drink plenty of fluids during exercise because blood glucose levels can be affected by dehydration.

3. Check your blood glucose level before exercising and if it is below 100 you need to have a snack. Exercise can cause your level to lower even more and if it becomes too low you might feel shaky, weak, irritable, tired, or overly sweaty. Remember, it is not good to skip meals when you are a diabetic and especially if you are

exercising.

4. Do not exercise if your blood glucose level is above 300, or if your fasting blood glucose level is above 250 and you have ketones in your urine, because exercise could cause it to go even higher.

5. Avoid exercise that demands you to over exert or lift more weight than you are capable because this can be bad for your arteries and your eyes. Remember, diabetes-related nerve damage can make it difficult to sense how much you are doing; you may be injuring yourself and not know it.

6. It is better to engage in 30 minutes of exercise 5 days a week than 60 minutes 1-2 times a week. However, you can add a few minutes to an exercise session each week as your tolerance increases, and your understanding of how to manage diabetes during exercise improves.

References:

1. The CDC at www.cdc.gov/diabetes.

2. The American Physical Therapy Association, Physical Therapy November 2008 Issue, 88(11).

For more info, contact Sally LeDuc, PT of Body Wisdom Physical Therapy at (775)827-3777.

By Jaya Faye Paley |

Do you have knees? Poles for Walking & Hiking:

Walking is great exercise – which almost anyone can do!  And using poles while walking enables you to get a total body workout while enjoying the outdoors and connecting with your buddies. Win/Win/Win!

Trekking poles (also known as hiking poles, or walking sticks) are becoming more popular as people are discovering their many positive benefits.

Poles get your whole body moving. “Using the upper body while walking enhances cardio-pulmonary function and can facilitate weight loss,” says R.G. Macdonald, MD, FACC, Interventional Cardiologist with Carolina Medical Affiliates in South Carolina.

Poles help people of all ages and abilities to achieve greater mobility. Correct use enables you use your muscles to preserve your joints. Anyone with balance issues, people who have had joint surgery, conditions like Parkinson’s, MS, peripheral neuropathy, etc. have discovered how useful and stabilizing poles can be, when used properly.

Correct use of poles will:

• Improve Balance, Bi-Lateral Stability & Confidence.

• Reduce Risk of Falling.

• Increase Endurance & Energy:  Spread the work of the muscles over your entire body to experience greater endurance and more energy for your hike or walk.

• Improve posture & cardio-pulmonary function:  Walking with poles “self corrects” your posture allowing your lungs to reach greater capacity, which benefits cardio-pulmonary function and increases endurance.

• Preserve joints, reduce stress on knees, ankles, hips, and spine – especially on downhill stretches. With OPTIMAL USE of your upper body muscles, poles help prevent stress in hands, wrists, forearms, elbows, shoulders and knees. Additionally, movement of your hands & arms can facilitate reduction of swelling in hands.

• Enjoy the outdoors – Venture onto uneven terrain with confidence. Have more fun while walking!

• Equalize ~ families of uneven abilities can hike together when one who is not as comfortable on the terrain uses poles. Some say this is an unfair advantage, Paley says it’s about time!

• Empowerment & compliance:  Poles are “sporty.”  People with challenged balance issues find poles more empowering than a cane or walker.

• Weight-bearing exercise is recommended for the prevention and management of osteoporosis. Walking with poles provides weight-bearing exercise for the arms, legs, spine, back, chest and core muscles.

• Save time!  Fat Burning is faster, easier and more efficient with poles because more muscles are recruited in less time.

For more info, contact Jayah Faye Paley, Mobility Coach, Trainer, CMT, POLES for Hiking, Trekking & Walking. www.AdventureBuddies.NET

Most people who want to burn off some excess pounds and tighten and tone their bodies simply don’t have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most “fitness experts” recommend.

Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn’t perform the traditional style workouts

While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.

I don’t know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours… and I personally am not interested in muscle size alone (which doesn’t mean strength and usually leaves you stiff and inflexible)! I’m sure your schedule is probably the same. The good news though is you don’t have to… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.

I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.

WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.

Are you ready? Good, here it is:

The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

1. Jumping Jacks –1 minute

2. Bodyweight squat (one-leg squat for advanced) – 15-20 reps

3. Push-ups (slower reps for advanced) – as many reps as possible

4. Kick butts (jog in place and kick your rear with both heels) – 1 minute

5. Hamstring floor bridge (use swiss ball or one leg for advanced) – 15-20 reps

6. Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) – 15-20 reps

7. High knees (jog in place lifting knees as high as possible) – 1 minute

8. Stationary lunge – 15-20 reps

9. Torso rotations/twists – 20 reps each direction

10. Side bends/reaches – 20 reps each direction

11. Mountain climbers – 1 minute (if you can J)

12. Wall sit – as long as you can hold it

13. Dips (use chair/bench/stairs) – as many reps as possible

There you have it… sounds easy, right? That couldn’t possibly do anything, right? Will it personally challenge you? Try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, perform it 2-3 times thru without rest.

This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!

Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace; switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them is good.

If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more… watch for it in coming months.

Reprinted from ezinearticles.com/

Written by Ariana Purcell, 9 years old|

Ariana is on a hike to Emerald Bay Lake Tahoe

Exercising is such fun, why?

It gets you pumped and ready for a new day. It is one way to be healthy.

Also, you are being really good to your body.  Your body will thank you so much!

There are so many ways to exercise:

Like going skiing, swimming, hiking, walking, bike riding, playing out side and going to the park.

Also remember to drink water before exercising, during and after. And remember to exercise every day.

For instance my favorite exercise is skiing, walking, hiking, and bike riding too. I love it so much, because it is a great exercise.

What is your favorite exercise and…  why? And what makes it special?

Please email me with your favorite exercise at ariana@hbmag.com.