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A typical yoga session consists of:
Conscious Breathing
Techniques
- Breath is our most vital source of energy. Remember, we can go for days
without food or water, but only a few moments without breath. Since most of
us only breathe one third of our actual lung capacity, the body is starved
for oxygen. The result is everything from fuzzy thinking, to fatigue, to
utter exhaustion.
Conscious breathing techniques increase lung capacity, improve
concentration and focus, lower blood pressure and heart rate and provide
much needed energy. When we are concentrating deeply or in a stressful
situation, we tend to unconsciously hold our breath. It is part of the fight
or flight response. Taking a few deep, abdominal breaths relaxes the muscles
and clears the mind.
Warm-ups
- Warm-ups prepare the body for the formal yoga postures by increasing our
body awareness, and stimulating blood flow to the muscles and joints. We
combine each warm-up and stretch with breath. When we come to a point of
resistance in the body, we simply breathe and relax. Stretching becomes
pleasurable, rather than painful. Something we look forward to rather than
something we avoid.
Yoga Postures
- Yoga postures, or asanas, are specific ways of moving the body. It is
important to understand that the physical movement itself is not yoga. The
yoga posture is the vehicle for us to discover where the body is holding
tension and to bring the body back into alignment.
We accomplish this by moving the body in unfamiliar ways, with conscious
awareness and breath. This creates "dynamic tension," just the right amount
of tension to get the job done. It is the physical position combined with
the mental attitude and breath that makes yoga different from other forms of
"exercise."
A violin produces the purest tones when the strings have just the right
amount of tension. When the body is properly aligned, with the mind focused
and steady, and the breath deep and flowing, we are in optimum balance and
health. Our body and mind are working together harmoniously. We become
centered, grounded, flexible and relaxed.
Relaxation and Visualization - The benefits of
relaxation, following "dynamic tension," are profound. We enter a state of
inner stillness and contentment. The energy that was unconsciously locked in
the muscles and joints is released into and absorbed by the body. The body
and mind feel lighter.
Visualizing focuses the mind to see the outcome we desire. For example,
instead of worrying about hitting the next shot into the bunker, we focus
our thoughts and energy, visualizing exactly where we want the ball to land.
While this may not work every time, it reduces distractions and anxiety. The
use of visualization to enhance sports performance is well documented.
Practicing yoga can be especially beneficial to men who often disregard
or ignore the signs of stress. Stress leads to significant health problems,
as recently reported in the June 14, 1999 feature article in Newsweek.
It increases our heart rate and blood pressure, effects our breathing
patterns and metabolism and is a major factor in developing heart disease.
Yoga teaches us skills that we can apply in our daily lives. What good is
being flexible if we are miserable? When the body is limber and relaxed, and
the mind is focused and calm, we experience peak performance whether it is
on the field of play, at work or with our families.
Practicing yoga requires no special equipment and can be done at home and
throughout the day. Some insurance companies have even begun covering the
cost of yoga classes, citing verifiable medical benefits and the reduction
of healthcare costs.
Yoga will become your secret weapon for maintaining focus, improving
balance and increasing flexibility. The benefits to your game will surprise
and delight you.
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