Bend Into Shape

By Natalea Garza-Hall

 As a mom, I know what it means to pack in a tight schedule every day. My husband, Dwayne, and nine-year-old son, Giovanni, are my top priorities, and with my full-time hairstyling career and soon-to-be yoga instructing on the way, I have to stay in shape mentally and physically to keep up with the demands of my life.

I know that you moms out there in the real world understand what I mean, so I want to share with you how I am keeping the weight off and becoming healthier than I’ve been in years. You, too, can have these same health benefits.

 What’s yoga all about?

If you aren’t familiar with this exercise technique, yoga is a discipline that brings body, mind and emotions into balance. It’s about using breathing practices to quiet the mind and heal the body, physically stretching the body (which is call Hatha Yoga), and using meditation and relaxation practices to deepen concentration.

Essentially, as the Yoga Institute expresses in its training classes, “The art of yoga is about cultivating a flexible body, a deep breath, a calm manner and an unfurrowed brow.”

What this means to you moms is that you get to feel really good physically, mentally and spiritually, and attain that balance you need in your life. If you haven’t tried it before, these tips are great for beginners, and you can add to the length of the each session as you build endurance along the way. Happy “yoga-ing, moms!”

Yoga for Beginners

 Before you get started:

Set a time each day to practice the techniques. Start with a 30-minute session, or if you moms have more time in the morning and evenings for a little “me” time, you can do 15 minute intervals each morning and night). Just try to plan daily practice sessions to help you reach the full benefit of the exercise and able to master the positions to attain flexibility and balance.

As far as what you wear, bare feet and loose-fitting clothes are all you need to get started, plus a yoga mat and Zufu are helpful (a Zufu is a firm round pillow that helps lift your pelvis so it’s higher than your knees for proper blood flow). Tip: Great apparel and mats are available at Wal-Mart or Academy at reasonable prices. Watch for specials!

 The following exercise routine can take approximately 15 minutes total. The goal is to build up your endurance so you can hold the poses longer, which will increase your flexibility and balance. For beginners, always seek your doctor’s approval before starting any exercise, but yoga is a very safe exercise when done properly because it’s all about listening to your body. People of all weights, ages, physical condition levels (even children and pregnant women!) have found major health benefits of yoga. If you’re just starting out, try these exercises for approximately 15 minutes and build up your time each week.

Time to Yoga!

 

Warm up breathing:  Sit on the floor with your legs crossed, eyes closed, spine tall, and rib cage and chest lifted up. Put your right hand on top of your navel and left hand on top of your right hand. Listen to your breathing as you inhale for six counts, hold for three counts, and exhale for six counts. Do five to six sets, and add more as you get the hang of it. This helps get your body in tune and warmed up for the exercise positions, or “asanas”, you are about to perform. It also massages your internal organs as you take in approximately eight-times the normal oxygen level, which helps the organs function better.

Now it’s time for the yoga asanas:

 

1.       First Asana, Triangle Pose: To stretch the torso and pelvic areas, the triangle pose works well. Do this for two minutes on each side, adding more time as you increase your endurance.

·         From standing position, take a big step to the left side. Feet are parallel, but you also may turn the left foot 90 degrees.

·         On inhale, raise your arms shoulder level from your sides.

·         On exhale, bend trunk laterally to the left side while bending the left knee. Place left palm along the outside of foot. If you can’t reach the foot, anywhere on your leg is ok (near ankle or knee). Make sure you only feel what we call “pleasure pain”, which is where you stop at your stretch limit that doesn’t hurt. Hurting is not the goal here.

·         Continue with deep breathing, and listen to your body as you take deep breaths.

·         Trunk is horizontal against the left thigh. Right arm is in line with trunk against head. Head is turned and looking up. Weight is on feet and no weight is on the hand. Hold and breathe.

·         Inhale up. On exhale, bring arms down and return to standing position.

 

2.       Second Asana, Cobra Pose: The Cobra Pose helps maintain good posture and fight the natural tendency to bend over with age. Do this for one or two minutes until you feel ready for longer intervals.

·         Lie down on your belly, forehead is on the yoga mat. Place base of your palms at the base of your ribs, fingers together. Eyes are closed or open.

·         On inhale, lift torso just to navel while keeping the head in line with the spine. Feel that you are stretching forward as you lift. Raise your head a bit at the end. Feet are together and there is little weight on the palms.

·         On exhale, bring torso and forehead back to the floor. Feel like you are stretching forward as you go down. Return to starting position and repeat.

 

3.       Third Asana, Down Dog:  Down Dog is one of the best known yoga positions and is good for an overall stretch.

·         From a standing position, inhale and raise arms over head.

·         Exhale bending forward, hands to the floor. While holding breath, jump back.

·         Heels should come to the floor, feet no wider than hips. Take several breaths.

·         Exhale, and while holding breath, jump forward, feet between hands.

·         Inhale arms up.

·         Exhale back to standing position. Repeat.