The 5 Poses To Do After Your Run.

There’s nothing better than running or hiking to get your heart rate going and to stimulate the mind. The release of endorphins begins to flow and feelings of happiness and wellbeing increase, thus eventually leading the body into an organic high where stress melts away. We all know the positive effects that physical activity has on us, but what are some of the negatives? Activities like running and hiking can cause major issues like Plantar Fasciitis, shin splints, tight calves, and pulled hamstrings.  Running can also cause extreme back discomfort and tight IT Bands (the Iliotibial band - IT) and misaligned hips too.  All of these forms of discomfort can shut down any healthy physically active enthusiast for extended periods of time.  This poses the question: How can we continue to enjoy our active lifestyles without all of the pain that tends to accompany it? One simple solution is by adding yoga as a cool down after your workout.

Downward Facing Dog is a great pose to stretch the pantar fascia, calves, and hamstrings.

When active enthusiasts include yoga as a part of their cool down, they will increase their flexibility and mobility to the muscles and joints of the body. The increase of range of motion will greatly reduce the risk of injury during or after their activity. Other benefits will include overall improved posture, improved lung capacity and breathe control, and increasing mental focus too. Not sold yet? Active enthusiasts should also know that yoga will help them gain faster recovery times by decreasing the delayed on-set of muscles stiffness (DOMS) effect that comes along with their training. All of these great benefits can be yours, but you have to be willing to add yoga into your cool down.

So without further ado, here are the 5 yoga poses that will assist multi-directional athletes, runners, and hikers as they begin their recovery process after a training session or outing.

1) Downward facing dog

2)  Low lunge.

3)  Half Pigeon Lunge

4) Pigeon

5) Twisted Pigeon

6) Repeat on the other side

7) When finished, stand tall, close your eyes, and pause for a moment. Be aware of your breath, your thoughts, and how your body feels. Notice any changes that you’re experiencing, whether they’re physical, mental, or emotional. Take note of them and mentally file them away. Then set an intention to continue practicing awareness and respect for yourself as you recover from the workout.

Half Pigeon is a great pose to stretch the it bands, glutes, and the deep connective tissue of the hips.

By adding this small sequence at the end of your activity, you’ll invite a quicker recovery time by decreasing muscle and joint stiffness in the body. You’ll also receive the mental and emotional benefits of yoga by improving focus, concentration, and the reduction of sleep disturbance.  So whether you’re an elite athlete, or just beginning, this sequence will not only help you keep pace with the training of your next race, but will also help you keep pace with the challenges of everyday life.  

Yoga Points For Life

Using the “Yoga Sutras” to create a healthy and fulfilling life.

These guidelines, if applied mindfully, can be used in today’s modern world for positive growth. Below are a listing of the sutra’s and how they can be applied in your activities, school, and personal life for your fullest potential.

•          Yamas: The practice of restraint, or actions that are best avoided. When practiced mindfully, they will make you aware of which behaviors to avoid that cause suffering.   They are Ahimsa (not harming), Satya (being truthful), Asteya (not stealing), Aparigraha (not grasping), and Bramhmacharya (wasting energy).

• Practicing on the mat: Ahimsa: Never push yourself over the edge of pain. Treat your muscles, ligaments, and joints with respect.  Satya: Be honest with yourself about how a pose feels and whether you should back off or go deeper. Asteya: Don’t attempt poses beyond your capability.  Aparigraha: Understand where you are in your practice; don’t compare your poses with others. Brahmacharya: Stay within your personal limits.

• Practicing in your life: Ahimsa: Listen to what your body is telling you; It is the ultimate teacher.  Don’t ignore the early signs of irritation in the body that may lead to an injury. Don’t bully or force someone to do something that will cause physical, emotional, or mental harm. Be smart on social media, because once you press send, you can’t erase the cyber- history you’ve left behind.  Satya: Be honest with yourself; be honest with others. If you’re feeling pain, communicate it with your doctor, partner, sponsor, and friends. Be honest with your peers and family.  Asteya: Don’t cheat. Don’t cheat yourself by not giving your all in your life’s activities. Aparigraha: Give your best performance and don’t overreach your abilities.  If you’re working with other people, be a team player and bring your personal best to the outing. Brahmacharya:  Understand how to pace yourself, be disciplined, and use self-control. Conserve your energy and know when it’s time to hit fifth gear and fly!

•          Niyama: Cultivating positive actions that will increase happiness. Saucha (cleanliness), Santosha (contentment), Tapas (discipline), Svadyaya( self-study), Ishvara pranidhana( surrender).

• Practicing on the mat: Saucha: Keep your mat, clothes, body, and mind clean as you practice. Treat your mat as a temple, and refuse to bring life’s drama to your practice. Santosha: Be happy or content with yourself as you are. Avoid pushing yourself through inflexibility, injury, or an illness. Tapas: See opportunity, growth, and have the same passion for yoga that you display for your life activity. Svadhyaya: Be observant of tightness and your progression in the practice. Also be aware of your mental and emotional reactions of your work during the yoga practice. Ishvara pranidhana: Allow yourself to surrender to the practice on the mat. Finish each session with gratitude and respect for your personal practice.

• Practicing in your life: Suacha: Keep your body clean, well nourished, and stay free of drugs. Be organized with your work and commitments and keep things clean on social media. Remember the world can see how you represent yourself in your work and family with every status and post you make.  Santosha: When things don’t go your way, accept it in the moment and work to improve the situation in the next moment. Don’t hold onto the negative energy of a bad moment. Instead focus on something positive from the last activity to build on the next one. Tapas: Embrace discipline and hard efforts in your life to gain the most benefits.  Find passion in your work so you’ll never face regret.  Svadhyaya: Don’t be afraid to keep a training log or take mental notes. This will not only help your physical performance in your life, but will also assist you in understanding your mental and emotional process as well. Ishvara pranidhana: Open yourself up to something bigger than you. Be selfless and all giving for something more than yourself.

•          Asana: The physical practice. On the mat: The poses that we flow through. In your life: Find mountain pose before a face-off to become grounded within the moment.  Keep shoulders, hips, and legs in proper alignment and keep the spine long. Attention to a strong form leads to efficiency.

•          Pranayama: The control of breath during the physical, mental, and spiritual exercises. On the mat: Stay focused on your breath as you flow through the postures. This awareness of breath and it will tell you when to go deeper or to ease up in a pose. In your life:  Get to know your breathing habits on a deeper level.  Become aware if your breath is uneven, forced, and difficult in the moment.  Then use the breath to make your efforts easier.

•          Pratyahara: Sensory withdrawal from external distractions. On the mat: Your mat is your sacred space while you’re there. Be involved in your practice and don’t compare your poses with anyone else’s. In your life: Ignore the distracting information that your senses are gathering from the outside environment, and instead pay attention to what’s going on inside your own body.

•          Dharana: A single-pointed concentration, focusing all of your awareness on one thing.  A mantra, a drishti( a gazing point), or your breath  will help deepen this practice. On the mat: Pay attention to your form and your breath. This focus will allow all mental chatter to quiet. In your life: Have complete attention to technique, to all of your efforts, and keeping your form together.

•          Diyana: Accessing a state of flow on many things at once. On the mat: Keep your awareness on the present moment. In your life: Be right here, right now.

•          Samadhi: Blissful connection to yourself and your source. On the mat: Be open to the healing effects that the practice has on you. In your life: It’s the connection of you and the elements of your environment. Be a part of the blissful moments when everything comes together. Feel the effortless motion, fulfilling your potential, and being connected to the flow of the life.

By adding these guidelines into your life, you’ll find a deeper confidence, focus, and determination of becoming the best individual that you can be right now. You’ll also find that the more you’re implementing these guidelines daily, the more than likely you’ll make better choices to improve your life.  So you’ll not only have positive growth in the present moment, but you’ll be creating a vibrant and positive future self with the work that you do today. 

A Farwell to Kings:) MEC & prAna YFA's clinic comes to a close

I can't begin to tell you how incredibly happy I am right now! As we bring the MEC/prAna Yoga for Athlete's clinic tour to an end, there is a feeling of complete joy within my heart:) The vibes, communication, energy, and general openness that was presented to me at all of my stops was incredible..  Here are some pics from tonight 

In closing, I'd like to leave you with some words of wisdom from one of todays truly great poets, Neil Peart of RUSH:)

From first to last
The peak is never passed
Something always fires the light that gets in your eyes
One moment's high, and glory rolls on by
Like a streak of lightning
That flashes and fades in the summer sky

Fly By Night!Toronto's MEC and prAna Clinic successful:)

Hello Toronto... and hello to all of the great people who showed up tonight for the MEC and prAna sponsored "Yoga for Athletes" clinic.  I was very pleased with the rowdy bunch(rowdy, at a yoga clinic, yup;) that made their way out despite the rain. They had so much energy that the roof at MEC almost blew right off its hinges. I had an awesome time sharing the benefits of yoga for their sports, but also for sharing the great stories of how it's helped the athletes that I've worked with at Notre Dame.

 Here are some photo's from the event:)

A little chit chat before.....

Oblique Warrior 1

Preparing for a flying Warrior 3 sequence

A little Downdog

I also was able to hit up the Ripley's Toronto Aquarium today before the clinic!

A huge Manta Ray

Just a couple of sharks

Jelly fish..

Next stop Ottawa!!