Yoga anyone?

[TripleB]

Went to the doc yesterday because of some various pains I've had for about 6 weeks. The main two problems he determined were diverticulitis and epididymitis and put me on anti-biotics.

Anyway, as usual he checked my flexability and laughed. Knowing I had run a half marathon in June he said that no runner should have that little of flexability. I told him that when I was training for the half I stretched three times during each run but my flexability never really improved. Unfortunately that's how it's been since high school...no flexability at all...can't remember the last time I easily touched my toes with straight legs.

He said one way to increase my flexability was to do Yoga on a daily basis. I know absolutely nothing about Yoga except it's on my Wii Fit Plus (not that I've ever used it).

I'm just wondering if anyone here 'does' yoga? If so, how ofter and for how long? Does it truly help your flexability...more than "normal" stretching?

Thanks for any help.

TripleB

 

[ollinger]

Look for a series (beginner, intermediate, advanced) of videos called "Power Yoga." A tennis teaching pro I know who's in amazing shape at about 60 years of age uses it regularly.

 

[Bartelby]

Power yoga is derived from astanga yoga, which you should do with a teacher once a week for a while until you get a feel for how the primary series progresses.

This form of yoga offers flexibility as well as aerobic and strength training and once you beome familiar with the sequence it beocmes a part of your body memory.

It does enhance flexibility remarkably.

 

[sureshs]

Yes, it does.

My father-in-law is a yoga teacher with advanced degrees in yoga (yes, degrees, not a training certificate). He is remarkably flexible at 75 and as much in good health as can be expected.

As for me, I can never bring myself to commit. I limit myself to a few tennis-style stretching exercises.

 

[canadad]

I am interested in this as well. I am in my mid 30's and am starting to be a little more injury prone. I feel I have lost a step or two from my 20's and it is a little baffling to me. Sometimes I think to myself, "How could I have not got that?"
Has anyone felt that yoga has improved their game physically or mentally?

 

[Mike Hodge]

Went to the doc yesterday because of some various pains I've had for about 6 weeks. The main two problems he determined were diverticulitis and epididymitis and put me on anti-biotics.

Anyway, as usual he checked my flexability and laughed. Knowing I had run a half marathon in June he said that no runner should have that little of flexability. I told him that when I was training for the half I stretched three times during each run but my flexability never really improved. Unfortunately that's how it's been since high school...no flexability at all...can't remember the last time I easily touched my toes with straight legs.

He said one way to increase my flexability was to do Yoga on a daily basis. I know absolutely nothing about Yoga except it's on my Wii Fit Plus (not that I've ever used it).

I'm just wondering if anyone here 'does' yoga? If so, how ofter and for how long? Does it truly help your flexability...more than "normal" stretching?

Thanks for any help.

TripleB

Like you, I'm not flexible at all. I've done yoga and pilates and they both help. But the BIG thing with stretching is understanding the difference between dynamic and static stretching and when to use each. Dynamic stretching before playing; static stretching AFTERWARDS, very important.
The other thing is to be thorough. I stretch when I get up, before bed and when I play. The more time you put into it, the more flexible you get. ... Use a foam roller too. That can help as well.

 

[Solek]

I am surprised no one has ever mentioned yoga on these boards before. I am 30 years old and began studying ashtanga yoga when i was 28. I have been practicing with a teacher who comes to my house for private lessons. It suits tennis perfectly... from core strength to stamina to mental strength to flexibility to active release to balance to stength... the list goes on and on. It's simply the perfect compliment to tennis... can't say enough about it. It does take about an 1 1/2 6 days a week commitment though once you build your practice to that level... but it's amazing. It's also manageable if you practice in the early morning before the day begins... Highly recommended. I would recommend Ashtanga yoga only and with private lessons. In a year or so your game will improve immensely if you are disciplined enough to do your yoga practice at least 4-6 times a week.

 

[TripleB]

It's also manageable if you practice in the early morning before the day begins... Highly recommended. I would recommend Ashtanga yoga only and with private lessons.

That should be perfect. This year I've been used to getting up at 5:20 to train for my half marathon. Now that I've ran it I can use that time for Yoga.

Right now I probably don't want to put the money into a private instructor until I see that it is something I'm going to stick with. I know it should be something I stick with, but so was staying away from sweet tea after I had kidney stone surgery...and that only lasted 6 months.

Are there any great books out there that would help get started on the right track, explain the benefits of each pose, and give a gradual progression of poses?

Thanks for all the input.

TripleB

 

[WildVolley]

Yoga has been discussed before in the health area.

You need to be careful when talking about flexibility. A lot of things, like touching your toes, are not very applicable to a lot of athletics. You want to retain a full range of motion in your joints, but too much flexibility can be worse than too little, depending on the joint.

In static stretching, I've never been able to come close to touching my toes with my legs straight, yet I held a record at my high school in track and competed at the college level. I found static stretching to actually cause injuries, and I cannot say for certain that it ever prevented one.

If I reach one hand over my shoulder and one hand behind my back, I cannot come at all close to touching. However, video shows that my racket drop is fairly deep when I'm serving.

I know little about yoga, so I won't advise against it. However, focus on being able to move through the range of motion you'll use in tennis rather than classic stretching poses.

 

[Mike Hodge]

Yoga has been discussed before in the health area.

You need to be careful when talking about flexibility. A lot of things, like touching your toes, are not very applicable to a lot of athletics. You want to retain a full range of motion in your joints, but too much flexibility can be worse than too little, depending on the joint.

In static stretching, I've never been able to come close to touching my toes with my legs straight, yet I held a record at my high school in track and competed at the college level. I found static stretching to actually cause injuries, and I cannot say for certain that it ever prevented one.

If I reach one hand over my shoulder and one hand behind my back, I cannot come at all close to touching. However, video shows that my racket drop is fairly deep when I'm serving.

I know little about yoga, so I won't advise against it. However, focus on being able to move through the range of motion you'll use in tennis rather than classic stretching poses.

Static stretching, if done properly, is beneficial post workout/match. As far as the Yoga and other formal stretching, it's fair to say it's not THE answer to athletic excellence; it's good to have a strengthand/or/agility program as well.
I deal with high-level college and pro athletes and coaches in my job. Flexibility is a big component of their overall fitness.

 

[nyc]

In static stretching, I've never been able to come close to touching my toes with my legs straight, yet I held a record at my high school in track and competed at the college level. I found static stretching to actually cause injuries, and I cannot say for certain that it ever prevented one.

focus on being able to move through the range of motion you'll use in tennis rather than classic stretching poses.

That sounds good if TripleB were a professional tennis player and would ONLY play tennis. I think he's looking for retaining/augmenting his flexibility and decreasing risk of injury as he's coping with natural aging of the body. Flexibility, balance and core strength are decreasing with age, and they are the three main aspects you'll improve by practicing correct yoga.

Therefore, as it has been pointed out, yoga is an excellent ADDITION to any fitness/athletic regimen.

 

[TripleB]

I think he's looking for retaining/augmenting his flexibility and decreasing risk of injury as he's coping with natural aging of the body. Flexibility, balance and core strength are decreasing with age, and they are the three main aspects you'll improve by practicing correct yoga.

Exactly.

Me doing yoga really isn't to help my tennis playing (although I'm sure it will), it's to avoid injury and get rid of the pain I'm currently having in my hip, hamstring, and back of knee whenever I play tennis.

My hamstrings and achhilles are so tight I'm afraid that if I don't get them more flexible they are going to eventually snap.

I'm hoping a side affect of the yoga, and me playing more tennis, is that I get some of the quickness I've lost on the court. I'm not sure if it's that fast twitch / slow twitch muscle thing but I've lost a lot of quickness since taking time off to train for the half.

Thanks again for all the info.

TripleB

 

[Bartelby]

Scott and see the 'other items' by Swenson and Freeman:

http://www.amazon.com/Ashtanga-Yoga-Primary-John-Scott/dp/B000BFHDY0

 

[Thepowerofchoice]

Exactly.

Me doing yoga really isn't to help my tennis playing (although I'm sure it will), it's to avoid injury and get rid of the pain I'm currently having in my hip, hamstring, and back of knee whenever I play tennis.

My hamstrings and achhilles are so tight I'm afraid that if I don't get them more flexible they are going to eventually snap.

I'm hoping a side affect of the yoga, and me playing more tennis, is that I get some of the quickness I've lost on the court. I'm not sure if it's that fast twitch / slow twitch muscle thing but I've lost a lot of quickness since taking time off to train for the half.

Thanks again for all the info.

TripleB

You've mentioned that you just finished training for the 1/2 marathons, so this pain and tightness that you are feeling from your hamstrings may be coming from having tight hip flexors and weak core.

Poor flexibility is a factor in hamstring injuries (and also pain back of your knees). But it isn't always just the hamstrings. In fact, tight hip flexors often contribute more to pain in your hamstring than poor hamstring flexibility. Here is my take on this.

The hamstrings and hip flexors both originate off of the pelvis, on the posterior(back) and anterior(front)sides, respectively. As one of the muscle groups becomes tighter and stronger, they can pull and tilt the pelvis either anteriorly or posteriorly.

With tight hip flexors, the pelvis tilts anteriorly, and actually places a stretch/stress on the hamstrings. This stretch, combined with the eccentric contractions during activities (tennis)are a primary cause for a pain in your hamstring.

Core stability can play a role of having pain and tightness in hamstring as well. The core (lower abdominals, lumbar spine, and hip muscles) are responsible for controlling movement in the pelvis.

Remember, if the pelvis rotates anteriorly, the hamstrings are placed on stretch. Anterior pelvic tilt is extremely common with core weakness, and so, a weak core will contribute to hamstring injury.

You may want to look in to a personal fitness trainer that specializing in corrective exercise/flexibility and functional training. Make sure he/she is certified and have a good understanding of body biomechanics. Good trainer should be able to identify any muscular imbalance you may have and helps you design a program that will increase your functional strength and flexibility.

 

[Maui19]

I'll hop in here. I just experienced my 3rd disc herniation, and my doc told me in no uncertain terms that if I continue to be as active as I am and wanted to prevent further injuries, I really needed to improve my flexibility (especially in my core, but it seems to me that everything is connected).

So I am thinking about Yoga. The question is how to get started. I suppose I could take classes at my gym, but I've seen what they do in those classes and it would be humiliating to try that stuff. <joke> Plus I would look terrible yoga pants </joke>

I tend to work out in the mornings, usually a 3.5 mile run or a 12 mile bike ride at about 19 mph. Following up that with some kind of program would be good, but I can guarantee you I am not going to put in 1.5 hours of stretching per day.

Any suggestions?

 

[tennisenthusiast]

I'll hop in here. I just experienced my 3rd disc herniation, and my doc told me in no uncertain terms that if I continue to be as active as I am and wanted to prevent further injuries, I really needed to improve my flexibility (especially in my core, but it seems to me that everything is connected).

So I am thinking about Yoga. The question is how to get started. I suppose I could take classes at my gym, but I've seen what they do in those classes and it would be humiliating to try that stuff. <joke> Plus I would look terrible yoga pants </joke>

I tend to work out in the mornings, usually a 3.5 mile run or a 12 mile bike ride at about 19 mph. Following up that with some kind of program would be good, but I can guarantee you I am not going to put in 1.5 hours of stretching per day.

Any suggestions?

can you explain what you mean by that?

 

[slice bh compliment]

I love yoga, especially Greek yoga. It's really good for the digestive system. Even better with local honey, which is good for the immune system.

Oh YOGA! Sorry.
Yeah, brilliant little guy, who pretty much stole the whole Star Wars series. Very Biblical.

 

[Cindysphinx]

I too have always been stiff, which is embarrassing for a woman. I am so sick and tired of being sore after every workout and hunched over when I get out of a car.

I decided a few months ago to work on my flexibility. I do more stretching on my own, before bed and in the morning. It helped, but then I slacked off.

I did some yoga classes at the gym, but they are not well suited to my personality. So much wasted time! I don't need "relaxation." I need flexibility so I can zip up my own dresses.

I wish they had something called "Speed Yoga." 'Cause no way am I spening 90 minutes a day on flexibility on top of existing fitness work and tennis. There are not that many hours in a day.

 

[luv2shred]

I too have always been stiff, which is embarrassing for a woman. I am so sick and tired of being sore after every workout and hunched over when I get out of a car.

I decided a few months ago to work on my flexibility. I do more stretching on my own, before bed and in the morning. It helped, but then I slacked off.

I did some yoga classes at the gym, but they are not well suited to my personality. So much wasted time! I don't need "relaxation." I need flexibility so I can zip up my own dresses.

I wish they had something called "Speed Yoga." 'Cause no way am I spening 90 minutes a day on flexibility on top of existing fitness work and tennis. There are not that many hours in a day.

I feel the same way about Yoga!! I don't need any of that clearing your head and relax stuff either. I was able to find a stretching and flexibility development class at a community college. It was great and cheap! It cost me $30 for the semester.

 

[maverick66]

Try Resistance Stretching. Dara Torres worked them and made a pretty good dvd. It helped me get flexible. It looks like bs but it works and you dont have pray to hindu gods.

 

[slice bh compliment]

^Hahah, resistance stretching is awesome, especially after some dynamic stretching. Those, plus some meditating and breathing are the only reasons I am somewhat flexible for my age and build. I actually really like the mindful breathing and the 'clear your mind' stuff. It is Biblical.

As for praying to Hindu deities/figures, mav66, I got a kick out of your response. I assume you were kidding around. My impression is that yoga is not necessarily there (they even hold classes in some church and synagogue basements).

Anyway, hahah, no thanks. Just one God in my morning and post-tennis regimen, and yes, sometimes I take His name in vain when I'm hurtin'. Forgive me, Father.

 

[Sentinel]

Wasn't andy doin' sometin called Hot Yoda or Bikram Yoda.
It's amazing how people are akchly taking sometin a cupple thousen years old, well documentid, and patentin it wid new names.

 

[SystemicAnomaly]

... I told him that when I was training for the half I stretched three times during each run but my flexability never really improved. ...

You really should not be stretching before or during your runs -- at least not the static type of stretching. Save static stretches for after tennis, runs or other exercise. Can also be performed at other times of the day -- but not within an hour or so just prior to exercise. Before and during tennis or your runs, incorporate some dynamic stretching.

Likewise, yoga might be best after other types of exercise. I've heard from a number of yoga practitioners, sports after yoga is not advised. They've told me that it can take a couple of hours to recover from yoga before engaging in a sports activity. I do not know if this is true of all forms of yoga.

 

[sillyrabbit]

I like recommending "Real Men Do Yoga" by John Capoya to beginners.

It doesn't get into the history and language aspects that others do. After you get past the section where he tries to "sell" you on yoga, it gets pretty good. Start with the ten poses he suggests for beginners and for Heaven's sake take it easy!! It only takes 15 minutes and is enjoyable enough to do twice a day from day 1.

If you have never done any yoga before, welcome to a new and great challenge! You will be amazed at the intense workout it provides!! Remember that just being a yoga instructor doesn't mean that they are any good at it or that they have the right approach for you particular needs.

TripleB, I'm not sure about yoga and quickness, although I'm positive about the all around benefits. Try yoga and you'll feel good enough to start a plyometrics program to really get quick!

 

[Maui19]

I wish they had something called "Speed Yoga." 'Cause no way am I spening 90 minutes a day on flexibility on top of existing fitness work and tennis. There are not that many hours in a day.

Speed yoga! That is hilarious.

I know what you mean. Hey, we're trying to be warriors here. I don't need to relax. Just help me go rip that guy's heart out!

 

[tennytive]

My idea of stretching is reaching for the remote.

With remote in hand I found Yoga instructor Wai Lana on PBS. Her show is titled "Stretching For Life". I watched and within minutes realized I could never practice yoga to even 1/100th of what she was doing effortlessly. Even if she decided to do a sequel called "Stretching For Death", I probably couldn't keep up with her. She must be 4 foot 8 and just this side of a contortionist. Some of her poses are downright scary. Incredible balance and breath control.

But I bet she can't return my serve, so there!

 

[sureshs]

I too have always been stiff, which is embarrassing for a woman. I am so sick and tired of being sore after every workout and hunched over when I get out of a car.

I decided a few months ago to work on my flexibility. I do more stretching on my own, before bed and in the morning. It helped, but then I slacked off.

I did some yoga classes at the gym, but they are not well suited to my personality. So much wasted time! I don't need "relaxation." I need flexibility so I can zip up my own dresses.

I wish they had something called "Speed Yoga." 'Cause no way am I spening 90 minutes a day on flexibility on top of existing fitness work and tennis. There are not that many hours in a day.

Exactly. That is why meditation never appealed to me. I will do that when I am old and have nothing to do.

People are hurried and frenzied for a reason - they need to get a lot done, either because they get a kick out of it, or more commonly because they need to earn a living. Meditation is only going to consume more of your time, and not make anything else more efficient. The exceptions are maybe somebody with very poor organizational skills or mental issues who may benefit from the calmness. For others, hey, you just have a lot of stuff to do.

The benefits of deep breathing are truly great, but not if you are always thinking of the time you are losing and how that affects your work.

My only relaxation is when I sleep.

 

[sureshs]

Wasn't andy doin' sometin called Hot Yoda or Bikram Yoda.
It's amazing how people are akchly taking sometin a cupple thousen years old, well documentid, and patentin it wid new names.

Maybe you find Yoda hot, but Hot Yoga is something from the UK where you do it in a hot room and sweating. Andy Murray used to do it.

Bikram Yoga is more interesting. I believe this was a guy who showed up in LA and got Hollywood celebrities into yoga. Then, he opened up studios everywhere, and tried to patent or copyright the asanas or the way he teaches them, and this has led to fights with Indian yoga advocates. There is one place five minutes from where I am.

The other school of Yoga popular here is Iyengar Yoga.