WHY YOGA?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Impeccable race resumes and god-like physiques don't necessarily translate into good health. In a quest for balance, a growing number of athletes are turning to yoga, the 5ooo-year old Indian practice based on a series of postures that not only helps muscle flexibility, coordination and range of motion, but also promotes focus and a sense of inner peace - all of which keep athletes returning to their mats long after they've improved their strength and flexibility.

"Staying at a high level of performance, you have to refine your awareness to an energetic level, a more subtle awareness of the body's mechanisms," explains Clayton Horton, a popular Marin County yoga teacher and former competitive swimmer and triathlete. "In order to be a master of anything, you have to be the master of your own inner mechanics.

After founding a triathlon club at the University of Oklahoma, Horton moved to Del Mar, California, in the mid-r98os to live the quintessential triathlete lifestyle cycling along the Pacific Coast and routinely sharing a pool with the glitterati of the triathlon world. Soon after a nagging knee injury hampered his training, he attended a yoga class.

Yoga literally means "union" - the mind with the body and the body with the soul. Postures tend to act as a key rather than an end in themselves. More than 10 years after having first tried a class -and having left the competitive life behind - Horton displays the lean physique of a triathlete coupled with an inspiring range of flexibility, poise and focus.

Horton's understanding of the body from an athlete's perspective continues to inform his teaching. Practicing the asanas, or postures, stretches the limbs and massages the internal organs. Close attention to the breath is another boon for athletes. But it is not a competitive sport, cautions Horton. "Competing can be dangerous in yoga classes. The challenge is to get into a pose that's difficult and then to soften, be still."

 

Yoga classes come in as many different shapes, sizes and levels as the field at Mrs. T's Triathlon. The major differences between the various forms are the sequence, the time spent in and between different postures and the emphasis placed on breath, technique and relaxation. Ashtanga links the movements to the breath with poses done in a certain sequence. Likewise, Bikram's is a more athletic style: Horton's typical classes run through 25 different postures twice in succession in a hot (95-degree plus) room. Iyengar tends to be slower-paced, with even closer scrutiny paid to positioning than the other forms.

No two yoga teachers are the same, even if they specialize in the same form. Some instructors will spend hefty chunks of class refining one simple pose, others will emphasize meditation and the spiritual aspects of the tradition. Horton teaches an Ashtanga class accompanied by music and often book-ended with chanting. Portland, Oregon-based Iyengar teacher and bike racer Michael Sylvester tailors classes to the needs of cyclists.

"We work to have the student understand what a neutral spine is, then work from there to unwind the pieces of the body that are

closed by bicycling," Sylvester says. He describes his classes as simple and aimed at opening the chest, stretching the hips and hamstrings, and giving students "an understanding of a neutral spine and where they are in space."

Horton recommends the following postures. Please note that these are simplified explanations. A good teacher will give you much more in-depth information on technique. Erich Schiffmann' s "Yoga: The Spirit and Practice of Moving into Stillness" is also a good resource.

Sun salutations

Sun salutations are actually a series of poses -mountain, forward bend, plank position. upward-facing dog and downward-facing dog - that are linked by the breath. Each exercise can be done on its own, but when done as a series they provide a great warm-up, strengthen the back and open up the chest. Do five to 10 in succession.

A: Mountain pose or Tadasana

Stand with your feet together, shoulders back, hands at your side. Ground all sides of the feet, and inhale and exhale smoothly and deeply. Inhale with arms up over the head, palms facing each other, then dive forward on an exhale into:

B: Forward bend or Uttanasana

Either hold onto your elbows or place the palms (or fingertips) on the floor beside your feet and pull your face close to your shins. Uttanasana and is a restful pose. Great for releasing tension in the neck and spine. Inhale, look up, then exhale and jump back into:

C: Plank into Crocodile position

Plank: the tall part of a push-up; elbows are straight. Hands should be directly under the shoulders. Bend at the elbows to come into Crocodile then push feet back into:

D: Upward-facing dog

Continue bending the elbows, but push with your toes so that the tops of your feet slide back on the floor, arch upward, pulling the shoulder back and look up as you inhale. Exhale up into:

Downward-facing dog

Look toward the shins, straighten the arms and legs. Press your hamstrings back and ground the palms, heels down. "Take any athlete and put them in downward dog, and if they pay attention to what's happening they're going to learn more about their inner mechanics," says Horton. "If there's more tension on the right or the left-that's what causes knee injuries." Stay in downward-facing dog for five long breaths. Then, on an inhale, look toward the hands and jump lightly between the palm. Straighten your legs and come back to Uttanasana, then sweep your hands up arid overhead then down with the hands in prayer at your chest. Repeat.

 

E: Warrior pose or Virabhadrasona Stand with the legs three to four feet apart. Bend the right leg so that your knee forms a right angle. Heels should be in line, the thigh level with the floor. Raise the arms up at your sides to almost shoulder level. Look out toward the ends of your right fingertips. Hold for several breaths then repeat on the other side. This is a beneficial pose for athletes with tight hips. Helps strengthen the legs and develops concentration.

F: Bent angle pose

On an exhale, bend the right knee into a right angle, place the right elbow on your right knee and draw the left arm over the left ear, palm facing down. Thighs should be level with the floor. This is helpful for tight hips and as a leg strengthener. Stretches sides and improves concentration.

G: Cobbler's pose or Baddha Konasana Sit on the floor, bend the knees and draw the bottoms of your feet together and the knees toward the floor (be gentle with yourself here). Horton favors this pose for opening up the hip: and ankles.

For more information, check out www.yogaworkshop.com and www.greenpath.net.