letters from the ashtanga yoga forum on Yahoogroups:

Q: Do you guys think that it would be helpful to do some heavy military presses to build up my shoulder strength help me be able to do poses that require strong shoulders? I just got David Swensons DVD on the short forms. I am really inspired after watching the 'demo'. That man is amazing.Also, I'm 36 and pretty stiff. Can anyone eventually become flexible like David with enought time and practice or are certain people genetically gifted to the point that others that are not will never be able to atain the same flexibility? I know most people say Yoga isn't competitive and to do the poses to your best ability without pushing to the point of injury, but some poses simply require a high degree of flexibility to do correctly. I'm just wondering if I should expect to be able to do all the poses if I take the right steps and give it time.Are there any people here who started off as someone who was relitivly stiff and is now relitivily flexible? I mean has made huge gains over time? - John A: Hello John, I have been practising 2nd series for three years now and I understand your frustration. I too was also very stiff (still am I think). Don't worry about where you are with your practise, let it go. Be in the moment and feel what your body can do on a day to day basis. If you are experiencing stiffness in your postures you are benefiting just as much as someone who is very loose and feels stiffness in harder postures if that makes sense. Don't do weights to build your strength, this is not yoga, its holistic not the latest fitness craze from the US. You may build strength in your shoulder but the universe will balance your out in creating as much strength you gained in the form of stiffness in your shoulder which will hinder your practise. The quickest way for me to soften my body was to soften my mind through meditation, this is the answer. So don't compare yourself to others, love your stiffness and it will dissolve. Take care my friend A: John, If you must build strength in your upper body then use exercises that involve your OWN body weight - stay away from the weights and machines in the gym - this will hinder your flexibility. Having said that if you stick with your Ashtanga practice and your frequency is at least 3 times per week then your strength will come naturally. DON'T DO MILLITARY PRESSES - it will cause bunching and shortening of the fascia surrounding the muscle tissue and your flexibility will suffer (in fact this is true of any weight training exercises + running too). If you must, then one of the best general upper body strength exercises you can do is dip's - lift yourself between parallel bars or improvise with 2 chairs, and lower yourself down slowly and then back up again. This will not isolate any muscles (which tends to cause imbalance in the body) and give your whole upper body (arms, shoulders, chest) a good workover - if done properly it's a tough exercise though. If you want to give your flexibility/stiffness a jump start then look into getting some structural integration bodywork done like Rolfing or Hellerwork - painful and intense but well worth it! I'm 30 and have been practicing for a year now (3/4 times per week) and came from a weights/wrestling background - my hip flexibility was terrible, the Hellerwork has really helped, I've still got a long way to go, but I'm on the right path and accept it will take time. Hope that helps

Q: I am new here. Honestly I had never heard of this type of Yoga before. I learned about it a really silly way. I recently saw Madonna in a movie and wondered how she stays so lean and buff so I did a search and saw she does this type of Yoga. I am new to ALL types of Yoga so was wondering what exactly it is. I am relatively out of shape. I have been doing Pilates for awhile though and so am more strong through my abs. I would like to join a gym when I get enough money and so I thought getting cardio that way and doing Yoga/Pilates would be good for getting the leaner longer look. What do you think? A: Madonna's Astanga teacher is also my teacher. Lean is a function of what one eats. Buff could be one of the many benifits of Astanga. The Astanga Primary Series releases the toxins in the body, can't really say that about Pilates. It's doubtful that you can find a Pure Astanga class at the gym. You should find a qualified teacher if you can depending on where you live, perhaps you could share that with the group. Good Luck, BH

Hi, I've been doing Ashtanga Primary for the past 3 years, and started doing Pilates (mat & machine Allegro) regularly for the past few months. My first Yoga class was at the gym. It was crowded and with the music and lots of fun. I got lean due to overall exercise amount and was happy with my physical fitness.... up until I went to my first Ashtanga class in Yoga Studio settings. MY GOD, the difference is pheonominal. Ashtanga differs from other types of yoga, especially Iyengar or Yin where each pose is held longer. In Ashtanga primary series, you go thru 70 plus poses in 90 mins, with focus on breaths, gaze and bandhas (internal body lock, almost like "scooping the tummy" "fannel down the ribs" in Pilates terms). While breathing deep and long, you are constantly moving. Perfect balance of Cardio, weight (your own weight) training and endurance exercise. You produce copious amount of sweat, naturally. At the beginning, you feel really sore in your body, but in keeping practicing regularly (recommended at least 3 times/week) under a teacher supervision (if not, I recommend getting David Swenson's Primary series DVD - helps tons) you are guaranteed to reach your optimum health and fitness. I love the abs work of Pilates and over all massages of the body & mind in Ashtanga. I also go to the gym for quick cardio, do spinning clases, combat, steps... etc All compliment to my health very well. But, if you think you can do Yoga very well (whatever that means) at the gym classes, then, it is a good time for you to challenge yourself to enrol into one of Ashtanga classes in your neighbourhood. I can assure you that it will be one of the best thing you can do for your body & soul! :) And, whatever you do.... Have Fun! Sayoko Kamei

Q: I've been practicing the Ashtanga primary series for almost 2 years. I injured what I think is the connecting ligament between my hamstring and the sitting bone. I was doing Supta Padangustasana B and I think I got more help than I needed. That was 3 weeks ago. I kept practicing, although I was holding back not wanting to worsen my injury. I was hoping it would go away. Last Friday, the pain was keeping me from doing many of the poses (that was getting to be frustrating) so I decided to take a full break from any physical activity for a few weeks. I also bike about 5-6 hours a week /road bike. I'm not sure if that was causing things to get worse. In any case, since I stopped all physical activity a week ago, the pain/discomfort has been consistently increasing. I'm confused. I was feeling better while I was practicing. Now, I feel much stiffer and forward bends are more painful. Should I start practicing again very slowly and not wait for the pain to completely go away? Anyone with a similar experience? Any feedback would be greatly appreciated. Thanks HF A: Hi, I have a similar injury... mine has been coming and going for years. it seems that on the worst days i just can't stretch that side as much as i used to/would like to, which creates frustration. I find that if i keep practicing and not get tempted to stretch that side (even if I'm very warm and it feels good) after a while it goes away. the bad news (at least for me) is that it never really goes away and i seem to forget about it when its "cured" only to find that its there again if i over do it. I assume your biking is not so great for it as it makes that muscle tighter and there for its more painful when u stretch it in yoga. i wish i had a "cure" for u but I find that its a dynamic thing and best thing to do is keep the practice and avoid doing something that pains you. listen to your body and in time it will go away. good luck. -Noa A: No great insights here, just throwing in that I once had that injury as well (got it BOWLING for the first time in 10 years!!), it was very persistent, painful and annoying, hung around for quite a while, I had to lay back on most physical activity for a while, it did eventually fully vanish and has been gone for about 8 years now with no re-appearance. I always thought it funny that in a life filled with motorcycling, serious weightlifting, football, ashtanga practice, and quite a bit of wild stuff, it was BOWLING that left me limping around for a year!

Q: Please donÃt take this as an argument I am just curious and open to learning. I hear people say that lifting weights hinders yoga but lifting body weight doesn't. How can say doing a handstand pushup develop the muscle differently than a dumbbell press? You can actually achieve a great range of motion with dumbbells. It seems like some people just are saying things they have been told by other people with out really researching. Our muscles know how to contract. They don't know if they are lifting the body weight or iron. Olympic lifters are actually extremely flexible in their shoulders. They need to be for some of the lifts they do. I am very open to not dropping my weight lifting program and have seen many posts about people who actually have felt from first hand experience that lifting is hindering them. My current strength-training program is 90% body weight exercises. Just want to be clear that I'm not upset or defensive, just trying to learn. A: John, From personal experience, I don't think weights necessarily hindered my practice (I was an avid iron-pusher for almost a decade, working out with amateur bodybuilders) but eventually I lost the desire to go to the gym. Also, once my practice picked up and became consistent (5-6x week), I found that fatigued muscles from lifting made the practice difficult. That said, I think it really depends on each individual and what type of training they do. If, for example, one did lots of plyometrics and light weights it may not hinder their practice as much as it might for someone lifting quite heavy weights and only using machines (rather than dumbbells, since, as you stated - and I agree - dumbbells allow a greater range of motion). Ultimately, I think it is up to the individual. Many purists would disagree. I myself struggled for a long time because I enjoy running - at least 50 or so miles per week. I thought this would slow my "progress" but after speaking with my teacher (who is authorized), I knew the two were not mutually exclusive. In fact, running is just another way for me to practice yoga. It may take me a while to go deeper in my practice, but I would be quite unhappy to have to exclude one of these activities, so I'm OK with that. You should listen to your own body - what works for one doesn't necessarily work for another, so only you will know what is best. Hope this helps... Rayna

For years I was an incessant party animal.  I'd make it to yoga when I could, usually about once a week.  Then after a particularly difficult night of debauchery I decided it was time to get well.  I stopped drinking, practiced yoga about three times a week and about 3 months into it I started have debilitating panic attacks.  There were moments I was too afraid to leave my apartment.  I stopped practicing yoga for about six months.  I was a mess trying to manage my anxiety with a non-addictive prescription drug. Finally I made it back to my mat.  I just wanted to let go of everything that was causing so much craziness in my life.  That is when it all began.  I wanted to let go.  There were somedays it felt like yoga was going to bring me to my knees.  I felt so hollow inside and had such a sense of desperation.  I felt yoga was making me more depressed.  I eased up on some of the self help stuff I was doing, but knew for some reason I needed to stick with yoga.  There were times, during savasana, that all I wanted to do was cry and cry and cry. One night, after a particularly tough emotional time during yoga I went to bed quite early.  I noticed that my chest felt like it was on fire, but the rest of my body was cool.  I realized that my yoga practice, the building of my internal heat and my desire to "just let go" was burning through the negative emotions. I still have my days.  There are times I still want to go out and party, but now I know I have the strength to seek something better for myself.  I cannot begin to describe, in depth, how much yoga has changed my life.  You have no idea how much power is contained in the words "Practice and all else is coming." shanti, Steven

Q: ...what yogis do in the heavens once they die?!?! A: Since they are already dead, there is nothing they are attached to or have to strive for. I guess its party time up there with buckets full of Amrutam ;) Gayathri P. S. I don't mean to offend anyone. Just some humor.

Q: I read these messages about people who have become vegetarian, given up sugar and other things and I seem to have a difficult time controlling similar aspects of my life - that has to do with food and I guess also materialistic items as well.  My question is how do you go about making these changes and has anybody out there really struggled with this and succeeded? I appreciate with thanks any input from anyone on this. Best, H A: Wake up in the morning. Have a bath. Pray. Traditional Indian vegetarian breakfast - Should make you slightly sleepy. Then Practice Restorative Yoga. Traditional full-course Indian vegetarian meal - Should put you in a blissful 3-hour Savasana. Practice Lazy-Boy Yoga. Traditional Indian vegetarian snack/sweets - Should make you hyperactive. A full Ashtanga Practice session. Traditional Indian vegetarian dinner - This will definitely end the day with a 9 hour uninterrupted Savasana. Ok, do I see bricks/stones my way:-))) Gayathri A: This is not the final word on diet... but here is what I do. No meat No dairy Limited wheat intake Green Tea Take a BIG swig of flaxseed oil every day. Multi vitamin Breakfast: two bannanas, handfull of raw almonds Lunch: Miso soup (Miso Master Red Miso) with Shitaki Mushrooms and fresh tofu Dinner: varies, veggie burger, Pad Thai, tacos, Soy smoothie, Tofu stirfry Cup of Bedtime tea from Yogi Teas... then off to bed at 9:00

Often when you make major changes in your life, you have to go through a period of rejecting the 'bad' things you did before (I know I had to become a militant anti-smoker to be able to give up), but these feelings are tools to help you get over your addictions and habits. In time, they mellow and you can come to accept the things you did, and they won't seem so terribly harmful (after all, it only takes a few years for lungs to completely recover from smoking for instance - the human body is amazingly resilient!). Try and have fun with your practice - maybe you can find a friend to practice with, who you can laugh with and not get too self-judgmental when practising. Enjoy what you can do without thinking about what you should be able to do. It was a huge moment for me when I realised I didn't have to be the healthiest, strongest, most flexible, etc. and instead could just find it fun that I can do headstands, handstands - like when I was a child! It seems to me that people can lose their humour when making a significant improvements to their lifestyle, and then find life dull. At first I felt I'd lost most of my social life, and my opportunities to really enjoy myself, and yoga became almost a punishment to me - I must practice six times a week regardless of how I feel, after all the harm I've done to my body! I think I've found a better balance now, I still spend time with the friends I used to go out and drink and smoke with, but we practice together, or swim together, or go out but without drinking and smoking, having the same fun different ways. And I love my practice now, but if I don't feel like doing it, I won't.

I've just started with Ashtanga this week, and I hope no one minds if I share a question. As I'm just trying it out for a while, I haven't joined a class or anything, I'm just working out of Beryl Bender Birch's book. I've been working with Matt Furey's Combat Conditioning program - ifyou're not familiar with it, it's not what it sounds like. Matt is a former college wrestler (real wrestling, not modern "professional" wrestling). Basically he started with bodyweight exercises as performed by Hindu Wrestlers and has expanded it to include lots of good old fashioned pushups, exercises and postures from various martial arts and yoga, exercises performed by the old-time strongmen and wrestlers (guys who worked out before the whole weight-lifting craze), and he puts great emphasis on proper breathing while doing the exercises. I find that many of the postures of Ashtanga are easier for me than for people who come from a weight-lifting background due to the similarity of many of the postures and CC exercises - particularly the upward and downward facing dog postures. I find it interesting that Yoga espouses many of the same principles that he has gleaned from breathing exercises of the old-time strongmen. It seems there's nothing new in the world, and practicing a regimen as old as yoga proves that. I wonder if many of those strongmen of yesteryear got their breathing routines from yoga or a similar practice. And naturally, that similarity is what led me to Ashtanga as a next logical step. I hope to combine the two - Ashtanga and Combat Conditioning - without compromising either one. I do Ashtanga in the morning to get me going, then work on CC in the evening after work. So far it's working nicely.

Q: Can somebody please tell me the meaning of the three markings on Guruji's forehead? A: The three markings on Guruji's forehead are an indication of his commitment to his faith. In his case, as I understand it, he is a devotee of Vishnu, one of the incarnations of Krishna (the Supreme Godhead). The white markings are made by clay from a particular sacred lake and are sometimes seen on seven other points of the body. The marks are known as 'the footprints of Vishnu' and mark his body as a Temple of God. Other Hindus follow other practices, and the marks may be red, and much smaller dots, located at different points on the forehead. They all indicate that the Hindu has followed his or her devotional practices that day.

 

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