Some basic beginner questions - thanks for replying

Yoga Discussion General Yoga
#1

I am new to yoga as in just the last month or so. I have a neuromuscular disorder and was afraid to do much beyond walking but was recently diagnosed additionally with glucose intolerance (early diabetes in other words) and had to start getting serious about my weight, diet and overall health. Yoga seemed like a reasonable approach to my physical limitations and it has far surpassed my expectations already in addition to some unexpected benefits. I am basically just doing the stretches and breathing–no meditation or other additions.

I have some basic questions though as the information, books, dvds, even youtube videos are all loaded with different techniques, stretches, etc and it can be a bit confusing. I am hoping that those of you who have been doing yoga for awhile will be able to give me some direction.

  1. What are your essential stretches? There are countless ways of stretching the same muscles and it’s tough to know what is the most effective this early in the game. I"m sure this is individual but would I am spending a lot of time trying this or that and would like to get at least a starting point.

  2. One of the unexpected benefits of yoga for me so far is that I have discovered how overly tense my muscles have been. I had NO idea that I was holding my body that incorrectly and viciously and how it was affecting my breathing. Now that I do yoga, I can immediately feel when I am starting to tense up at other times. I catch myself and do some breathing or stretches wherever I am but the problem is that I am ALWAYS tense. About the only time my muscles are relaxed are when I am doing the stretches. It usually takes less than five minutes for me to stiffen up after I’m done. I don’t drink a lot of coffee and I’m not a worrier so I can’t figure out why my body hasn’t started relaxing in general by now. My neuromuscular condition is one where my muscles should be TOO relaxed and weak so I am sure that it is stress/tension that is causing this tightness only I don’t have a clue what I’m tense about! Will my overall condition relax yet with time or is my effort futile until I figure this out?

  3. Are there any stretches for the jaw/head? One thing I have noticed is that since I am able to relax all of my other muscles through yoga, my jaw is taking the brunt of this tension. I find myself clenching it all the time and this is causing pain still in my neck and head. Also my eyes get very sore and fatigued from so much tightness in my head now. There seems to be stretches all the way down to the toes, but I haven’t found any for the eyes, jaws, cheeks, etc. Do you know of any?

  4. Finally, if you had to recommend ONE dvd for a yoga beginner, what would it be? Consider someone who has some muscular weakness and LOTS of deconditioning. There are too many yoga dvds to even count. I have checked out all that the library has but they move too quickly through the stretches and I like to go at it at a slower pace.

Thanks to any suggestions from anyone. I realize most of this will just be personal preference an opinion but that’s all I’m looking for. I’m looking forward to being a part of this community now that I know the amazing benefits of yoga!

#2

Welcome heidihopes!
You’re in luck, there are several here who teach yoga and will have some very good advice for you.
I too have been disappointed with videos, and get bored doing the same “classes” over and over. I’m limited to videos for my asana workouts, and my favorite so far has been yogatoday.com. They offer a free weekly class, but you can also download any of their classes for only $3.99 each to use whenever you want. If you love it, you can pay $10 a month for unlimited streaming classes (over 200 to choose from).
They teach three styles of yoga - Kundalini, Vinyasa, and Anusara yoga. Each style has a different teacher. Classes also have their levels listed as well.
I’m fortunate and have a PS3 on which I can play the videos I download. The classes are set out of doors (the 1 hour ones) and are very relaxed and natural feeling.

What I would suggest, if you are limited to videos, is to go along with the warmups as much as you can, then if a pose feels especially good and you want to stay in it, or feel the need to stay in it longer, just keep holding it. Pause the video if you like, or rewind it or whatever. Eventually you’ll have enough under your belt that you will be able to make up your own sequences.
You can also download some sequences from some reputable websites such as Yogajournal.com - here’s one: http://www.yogajournal.com/basics/2316
I’d stay away from youtube videos. Anyone can make a youtube video, and you have NO idea what their experience or knowledge is.

But if you can afford to go to a class even once a month, you will find it invaluable to have the assistance of a teacher who knows your situation and can give you suggestions and help.

#3

Hello Heidi,

None of this is “personal preference”. Left only to personal preference students often sustain injury. It has to be much more than the student’s “flavor of the moment”.

First, please consider NOT learning powerful tools from books, DVDs, Wikipedia, and YouTube. Please do not make the digestion of Yoga in your living a process of pouring everything into one cauldron and hoping for a profound stew. Misinformation abounds and everyone swears they are “right”.

And to your questions, if I may:

“Essential” stretches depend on the person, the moment, and the intention. As each of these change, even in the slightest, so too dos the product of the formula. When I teach I work with student by constantly assessing all the bodies in the room so that I can make such a determination and thus teach according to the practitioner. Unfortunately static sources can only offer a static teaching and that forces students to fit the teaching instead of the teaching fitting the student (which I believe to be the more profound transmission of Yoga).

What we have learned is that stress is primarily a choice. It stems from several sources; the lifestyle and nutrition of the student, the environment, the thoughts, and the actions. In each of these areas there are several components (in Purna Yoga™) and that would be a very long post. However if you’d like to share more of this part of your living I’m certainly willing to provide the most basic of direction.

There is an entire series we teach called “The Jaw Series” so yes there is something for the jaw, however your teacher should be watching your asana practice and advising you how not to use the jaw while doing postures. There are very few I can think of which require the jaw to be anything but supple. In asana (posture) we are constantly learning how to engage one thing without engaging another. It is absolutely part of the practice and quite important.

There is also an entire workshop on the neck, but the head is completely different and the cranial bones are stimulated primarily by Sirsasana (headstand) a pose you should NOT be doing without proper instruction by a highly qualified teacher.

The two DVD’s I’d recommend, bearing in mind I don’t recommend ANY DVDs (:-)) are Patricia Walden’s beginners yoga and the beginners program from Gary Kraftsow when the first one is too fast for the student.

gordon

#4

Heidi,

I have a do-it-yourself side, but in the case of a yoga practice, would not recommend using a dvd. It would be easy to mimic postures and THINK you are doing them right, but there is a lot going on in each posture and you need a good teacher to make sure you’re properly aligned, etc.

Further, I would recommend you find a qualified teacher for some private lessons as well. I have found that I needed guidence beyond the general classroom, and it was very helpful.

#5

I’m humbled by the responses and rethinking my quick reply to Heidi.
Unfortunately, I don’t have the benefit of a good yoga teacher in my area, so must rely on other sources.
It is true, though, I have injured myself through doing kriya’s that I did not know would injure me. I have learned the hard way to listen carefully to my body. I have attended several yoga classes, but never was there a teacher in any of them that moved around and corrected postures. One “teacher” even read each asana in her series from a piece of paper. This was the last class I attended at that studio (left in disgust), the only studio within access to me.

I’m reminded that I certainly don’t have the experience to give advice, other than to recommend perhaps as you all have that the seeker find a good yoga teacher. In all other aspects, I think I should remain silent. :slight_smile:

Thank you all. I will continue to seek for a new yoga teacher, they just don’t “pop up” often here in Alaska! :slight_smile:

#6

Heidi -
If you are interested, I know of some really good yoga teachers and at least one very knowledgeable yoga therapist in Minnesota. Where do you live?