Health & Wellness
Is Yoga for You? By Judi Magee, Resident since 2014
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helby Stamets, Assistant Fitness Director, Blackhawk Fitness and Wellness Center, joins us this month, with some Q&A to dive deeper into the types and benefits of Yoga. First, here’s more about Shelby: Shelby brings with her a diverse background of fitness and wellness experiences. Initially studying Health and Physical Education, specializing in University Recreation, she went on to complete her Sports Management Master’s degree. She is a student at heart, seeking opportunities to grow and expand. Shelby’s personal, as well as teaching, experiences include aerobics, indoor cycling, CrossFit, TRX, small group, personal training, and yoga. She completed her 200-hour Registered Yoga Teacher Certification in South Texas and has been teaching group fitness classes for 10 years. To start, I am wondering why I should begin or continue a Yoga practice? Shelby: A yoga practice serves as a “pause.” Setting aside time, just like you may do for your strength or cardio training, allows for that pause in life, supporting a more mindful, intentional and present mindset. The positive psychological effect is enough reason to start or continue a practice. There are significant physical benefits, as you move through thoughtful ranges of motion, listening to your breath as you flow, stretch, release, and strengthen muscles and joints. Significant benefits include: stress reduction, increased level of calm, increased mobility and flexibility. Some people experience lowered resting heart rate, weight loss, increased muscle strength and tone, improved energy, respiration, and circulatory health. Additionally, yoga can help with injury prevention and increase athletic performance. Tell me if this list isn’t convincing enough to get started! What type of Yoga is suitable for beginners? Shelby: If you are just starting out, I would recommend looking for classes with the titles like “Level 1”, Hatha, “Slow Flow”, “Gentle” or “Intro to Yoga”. Joining a slower paced format, like Yin Yoga or Restorative, is also a nice way to ease yourself into a yoga class. Be ready to hold poses for longer, focus on breath, and relaxation. Having patience with yourself and setting realistic expectations is recommended to anyone starting a new physical routine. Are there Yoga classes that can help with injuries? Shelby: I would not advise anyone with a current injury to expect yoga to “fix or repair” them. Depending on the injury, you may or may not be a good candidate to attend public, group classes. Find a personal trainer or an experienced yoga teacher that can work with you and your injury directly. If you have been cleared for exercise and know your limitations, then I would say yes! Come
to yoga! Tell the instructor the injury you are working with, or that you will be avoiding deep hamstring work, for example, and the teacher will be able to give you more appropriate variations. With that being said, you are ultimately your own guide and make choices based on comfort and intensity level. So listen to your body please!! What is the difference between Yoga and Pilates? Shelby: Yoga and Pilates come from different philosophies. They both teach intention, body control, breathing techniques, strength building, increased range of flexibility, and overall mobility. They could be perceived as cousins that complement each other. Pilates tends to have a main focus on core strength and a structured fitness workout without the cardio. Yoga incorporates broad muscle groups, overall strength, complex postures, and a spiritual aspect that teachers can incorporate in class. What is the progression of Yoga classes to take as you become more advanced? Shelby: Some studios use Levels to label their classes, ie. Level 1-2, 2-3 Advanced, etc. so this makes it more simple to choose which class is right for you. If you find yourself in a class that IS too advanced for you, take your own modifications, slow down, and don’t force yourself to jump steps ahead as you could injure yourself. Vinyasa Flow style, Bikram, Ashtanga, or Anusara classes tend to be faster paced and more challenging as well. What should I wear or bring to a Yoga class? Shelby: Yoga mat, water bottle, towel for your mat if it’s a heated
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MARCH 2019
