Yoga

How Do I Get A Grip?

Hot Off The Mat Class Experiences, Postures, Yoga and Life , , ,

My grip has been slipping in class lately. I wonder if it is the extra humidity in the room for winter, but whatever the reason, it has helped me to realize how critical the grip is to the integrity of a posture. Without a steady grip, the posture cannot develop and deepen. There is no stability, and without stability, there is no opportunity to push ourselves forward and grow.

I have always been very focused on my grip. I make sure there is a solid intertwine of the fingers and thumbs, all the way to the knuckles. As extra glue, some teachers recommend touching the fingertips of the thumb and index fingers (on the same hand) together to lock the grip in place. I like to do that. I also like to switch up my grip in the second set of each posture. See my post Switch Up Your Grip For a More Balanced Practice for more on this. I think it adds another layer of discipline to the practice, stretches the body more evenly, and creates a stronger grip overall since it works all the fingers evenly.

But even with all that focus, it has become challenging for me to maintain my grip throughout the length of certain postures. It is most noticeable in Standing Head to Knee. When I first kick out, my grip is solid and firm, but by the end, my fingers have sometimes slipped so much that only the very tips of my fingers are still interlaced. Also in Standing Bow Pose — at the start of the posture, I have a solid hold on my leg at the ankle, but by the end, it may just be the fingertips. On the floor, this sometimes happens in Bow Pose and Head to Knee with Stretching Pose.

Today I may have had a breakthrough, however. I began to gently squeeze the tips of my fingers onto the outside of the opposite hand like they were latching onto the hand itself rather than just the other hand’s fingers. In this way, I got the whole hand involved in the grip. I am hoping this will help.

Thinking about my grip in class got me thinking about the grip we take on things in our life as well. In Bikram, the best grip is strong, yet flexible so it can hold the posture steady, but allow it to deepen. Hold on too tight and the muscles won’t relax and stretch as the posture dictates. Hold on too loosely and you will lose the grip and fall out of the posture.

Same as in life. How steadily we hold fast to those we love, and to what we care about helps define who we are and shapes our behavior and relationships. Hold on too tightly and you can smother growth and drive important people and things away. Hold on too loosely and the connection is lost. I love when my practice informs my life like that.

Fellow yogis, how do you get a grip?

I Sweat Like A Pig! Or Is It Like A Dog?

Hot Off The Mat Yoga and Life , , ,

I sweat like a pig. You’re probably thinking – that is obvious – everyone sweats like a pig in Bikram Yoga class! And that is true. But I sweat like a pig outside of class! Whenever my body gets just a little bit warm, it’s like a floodgate has opened and the sweat just pours out. And I mean out of every pore!

I never used to sweat before I started Bikram – not even a dancer’s glow. I could be in the rainforest with temperatures in the 90s and 99% humidity, and I was fresh as a daisy. But no more. In some ways, this is good. Sweating is a healthy way to rid the body of toxins, and it is the best and most natural way to cool down. But in other ways, it is not so good. Particularly when you are in an important meeting in a slightly warm room and you can feel the sweat dripping down your back. That can be kind of embarrassing.

I think the reason for this change is that I actually sweat like a dog. Not just any dog, but Pavlov’s dog. In case you skipped Psych-101, here is the quick and dirty according to Wikipedia and Simply Psychology. Ivan Pavlov was a Russian physiologist who studied classical conditioning in the 1890s. His best known work centered on salivation in dogs. In his experiments, Pavlov rang a bell and then gave the dog food. After several repetitions, the dogs started to salivate when they heard the bell, even if no food was offered to them. In other words, the dogs started to associate the bell with food and their bodies would respond as such. I think this has happened to me. My body now responds to heat like it is in Bikram yoga class, even if there isn’t a studio around for miles!

This all occurred to me as my family and I were hiking on vacation over the holidays. It was in the 80s and fairly humid but not too hot really. All was fine until we started ascending a hill. I felt my body heating up and then all of a sudden, the flood, just like in class. Nobody else on the hike had even broken a sweat! I said to my family, “I am sweating like a pig! Why are none of you sweating?” They said, “That sounds like a blog post”  So here we are…

Fellow yogis, do you sweat like a pig outside of class?

When Is the Right Time To Drink Water in Bikram Yoga Class?

Hot Off The Mat Class Experiences, First Class , , ,

It’s the start of the year, so there are a lot of new students in class lately. Sure, that can be inconvenient — super-crowded classes, lots of extra explanation up-front from the teacher — but it’s also a wonderful opportunity to re-examine your practice through a new lens. Many times new students can question the norms and provide an interesting insight.

That happened for me in class today when there was a dispute about drinking water during the warm-up. A new student (2nd class) started to drink during awkward pose, but the teacher stopped her and asked her to wait until the first water break. While I have seen this happen before, and the student usually sets aside the water and waits, this particular student said, “But I didn’t know that I wouldn’t be allowed to drink water when I wanted it. That is a problem for me.” The teacher further explained that it was proper Bikram etiquette to wait for the first drink until after the warmup, and the student decided to wait.

A little disruptive, but it got me thinking — when do I drink water in class and are those the right times to be drinking? What I discovered is that I have a very regular pattern for drinking water during class. I drink at (1) party time (of course!), (2) before standing separate leg stretching, (3) before the first savasna, (4) before cobra, (5) before fixed firm, (6) before head to knee pose with stretching pose, and (7) before final savasna. All of this adds up to one 40 oz flask of water per class.

I also noticed a few other interesting things.

1.  I drink more often during the floor series than during the arguably more strenuous standing series. Maybe all the savasnas between postures on the floor provide more opportunities to drink, while the standing series moves more rapidly. Or maybe I am just thirstier as the class goes on. Or maybe I start to lose focus and the water is a distraction.

2.  I only drink BEFORE postures, not after them. This really only applies to the floor series, where I make a point to always drink at the start of a new posture rather than at the conclusion of a posture. I believe that getting into savasna right away is important in making sure I get the full benefits of the concluding pose.

3.  I am not a sipper. I drink several full swallows each time. Teachers warn this can fill your belly with water and make you nauseous, but so far it has been fine. And boy does it feel good.

4.  I probably should not be drinking before cobra pose. Teachers warn us not to drink right before the spine strengthening series since you will be laying on your belly. I have not had any issues yet, but I can see that it really is not a good idea. I also noticed that no one else was drinking at that time. I should try to cut that out of my routine.

Fellow yogis, when do you drink water in class?

Happy 2015! – Can The New Year Give Us a Second Set?

Hot Off The Mat Class Experiences, Yoga and Life , , ,

It’s that time of year again! The calendar is changing and with that, we all get a fresh start in a new year. Just like in class, when each set is a fresh start. I love that about the Bikram yoga series – each set is a new beginning, and a new chance to move forward in your practice.  Can the change in the calendar give us a second set in life?

For as long as I can remember I have been making New Year’s resolutions.  Some years, I actually keep them :  ).  I remember a string of years when the same resolution kept appearing on the list, with no real progress made. I wanted to be more patient, which is a great goal, but that type of resolution was just too general for me, making it hard to take action against.  What did it mean exactly, and how would I measure success?  My repeated failure to keep this resolution made me realize that I was going about it the wrong way. I needed my resolutions to be more specific, with clear action steps identified.  That way I could add it into my routine, make it a habit and make progress.

So last year, I tried something very specific, and it made a big difference.  Our family decided to stop using bottled water. For years, we had probably consumed a large Costco case of 8 oz water bottles each month.  I know – pretty bad.  So last December, we just stopped buying them and instead we bought 4 stainless steel water bottles (one for each of us) and a Brita pitcher to keep in the refrigerator.  It was inconvenient at first, but then it became a habit, and that made it easy.  Now it is just second nature.  Success!

How about in the hot room?  Would a New Year’s resolution be a way to push my practice forward?  Should I pick one thing to add into my practice that could become a habit and then be easy to keep?  I think so.  In that spirit, in 2015, I will work to consistently get into Savasna within 3 counts.  I have seen teachers demonstrate it – the quick turn, straighten the legs and lie back. I do it sometimes, but this year I will work to make it second nature — a habit. Not only will this add an additional layer of discipline to my practice, but the extra Savasna time should give me more energy for the back half of class.  I am excited to try.

Fellow yogis, do you have a resolution for your practice in 2015?

Happy New Year to all my readers!  I am looking forward to a great 2015 at Hot Off The Mat and in the hot room!

Tips for A Great First Bikram Yoga Class

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Everyone remembers his or her first Bikram Yoga class! And for good reason! It can be overwhelming, unfamiliar and a bit scary! But don’t be disheartened. Follow these easy tips to make sure your first class is as positive an experience as possible. And don’t be discouraged if it is tough. It should be tough! For many of us, it is the first time we have worked so deeply into our bodies. Plus, it’s 105 degrees in there!

Please don’t be scared off! You can read about my first class here. It was challenging, yet inspiring, and I am so grateful for it, because it led me to this wonderful practice that I have now enjoyed for five years. Here are my tips for a great first Bikram Yoga Class. Enjoy!

HOTM’s Tips For A Great First Bikram Yoga Class

  1. Hydrate in advance: Drink plenty of water the day before class, particularly the night before class. It takes a while for your body to absorb the water so binge drinking right before class won’t work. Plus, it will leave a puddle of water in your stomach that doesn’t feel so good during class.
  1. Bring a bottle of water with you: Or buy one at the studio. There is no drinking in class for the first 25 minutes, but after that, you will enjoy having water to drink during class. Limit your drinking to between postures for the benefit of your fellow yogis.
  1. Wear sweat-wicking workout clothes: You don’t have to look like a pro your first day, but sweat-wicking clothing will keep you more comfortable with all the sweat. Keep in mind, your clothes will be soaking wet by the end of class. Cotton is a problem since it absorbs the sweat and can weigh you down.
  1. Don’t eat a big meal for two hours prior to class: The last thing you need is a lot of food sitting in your stomach during class. A light nibble is ok if the timing just works out that way, but keep it light – toast or a granola bar.
  1. Don’t use hand cream before class: OK, I know this sounds like a crazy one, but you will thank me. Hand cream will make your hands slippery and that will make it harder to maintain a good grip during the postures.
  1. Don’t expect too much of yourself: The class will be hard, so don’t expect to come out of the gate as a pro, no matter your fitness level. Exercising in the heat is a new experience. And most people will not have sweat this much before. Be willing to try your best and take it as it comes.
  1. Set up in a cooler spot in the room: Each Bikram Yoga room has its own unique heat profile. Don’t be shy about asking the teacher to point out a cooler spot for your first day. You won’t regret it.
  1. Set up in the back so you can watch other yogis: Bikram Yoga teachers do not demonstrate postures, so it will be helpful to have some more experienced yogis in front of you to use as a visual guide.
  1. Bring an open mind: Some parts of the class may be outside your comfort zone, but bring an open mind to it. I personally found the opening breathing exercise to be a bit strange for at least 6 months, but I stuck with it, and now I really enjoy that part of the warmup. Listen with an open mind to the dialogue and to any specific guidance you get from the teacher. S/he is there because s/he loves practicing Bikram Yoga, and wants you to have a good experience.
  1. Have fun! Hey, it’s just yoga. Make sure you enjoy the experience and try to keep it all in perspective. Sit down on the mat and take a break if you need to. No big deal. Who knows, maybe five years from now you will be writing your own tips for a great first Bikram Yoga class on your Bikram Yoga blog. I certainly did not expect to be doing this when I first walked into the hot room…

Fellow yogis, what tips do you have for a great first class?