No More Excuses- Let Me Light a Fire Under You

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After having my ass handed to me the past two weeks in Bikram yoga, I decided this was a great time to answer some remaining questions and concerns you've been sharing with me regarding hot yoga.

So many of you seem to think you need to be in shape or have great flexibility or balance BEFORE you attempt yoga. This concern is antithetical to yoga- the practice of which is part of becoming more flexible, building your core, strengthening your body and developing a mind body connection.

So, I decided in order to allay any fear you might have- I went to the new beginner's class Sunstone Yoga is offering to those who have a) never done yoga before b) have done yoga but not hot yoga c) tried hot yoga but are interested in trying Sunstone’s "pain-free yoga" d) those who have done all the above and want to check in with their body and have an open forum to discuss form.

This class was not offered when I began my practice at Sunstone. I went in blind- five weeks after major surgery. One of my best friends, Julie, insisted it was unlike any yoga we'd ever done (and detested) before. I declined- though politely. When my doctor told me the only exercise he'd authorize me to do was yoga- I felt painted into corner- so I went.

I remember wishing I had any idea what I was doing at the time and am thankful they have now added the beginner's series.

Unexpected Morning Wood

Clever tribe, today I came face to face with the apprehension some of you have shared with me regarding trying hot yoga for the first time. It was interesting for me as I learned a few things about myself. First, I'm not nearly as fit as I thought I was. Second, I abhor change.

This is how it went down. I approached Sunstone for the 9:30 a.m. class with barely enough time to get a spot only to find- much to my horror- a Wood class scheduled in place of the expected Fire. Now, let me give you some background so you understand fully how traumatic this moment was for me.

When I began my practice two years ago, it was by taking a 90-minute Fire class. I was immediately addicted to the heat and dove in head first. I made my daily pilgrimage to Sunstone to learn and begin strengthening my body after a serious abdominal surgery (and no it wasn’t a tummy tuck). Not so much a creature of habit (though I am) but one who doesn’t enjoy "messing with a good thing," I attended only the Fire 90 class. So, one day, I was terrified to realize I was in a 60-minute Fire class. This is similar, though there are fewer postures that are held for longer periods of time.

My first impulse was to leave, as the thought of not knowing what I’m doing really stresses me out, but it was too late. Class had begun and I didn’t want to be rude.

Where There is Fire, There is Heat

OK, Clever Tribe- you have asked me fantastic questions about hot yoga and since I seem to need a Ph.D, in every single thing I do- I went to an authoritative voice in the field. Tanya Davis is co-owner of three Sunstone Yoga studios, in McKinney, Plano and Dallas. I was able to visit with her for a bit to get YOUR questions answered. Bearing in mind, when you are done reading this post- NO MORE EXCUSES.

I have to tell you, in the process of "chatting" with Tanya, she became curious about my practice and how it had evolved in the two years I have been diligently practicing. This is important for you as well. Turns out- while I have progressed- I have a LONG way to go.

That’s why they call it a "practice." I do know I feel better than I have in my life- I look better and my debilitating allergies are GONE. I sleep better, I finally have a figure I can stand to glimpse in a shop window without bursting into tears and I have a place I can go to UNPLUG.

Can you even fathom taking 90 minutes out of your insanely hectic day and closing the door behind you, devoting that time to nothing but yourself and emerging energized and ready to get back at it? It can happen, and while I am reluctant to use the term "you deserve it," I think everyone deserves some time to decompress and exercise.

The first thing I needed to know from Tanya was - what makes Sunstone different? The tagline is pain-free yoga, so I inquired as to the role of heat in Bikram and Sunstone yoga. "It’s essential. Yoga was developed in India and it’s really there." Following that logic- HEAT is a critical component of the proper practice of yoga. I’m inclined to agree.

When I tried yoga the first two times, at two different studios, I recall being so cold in the basement of my gym I was running in place before class. No one else was doing anything but sitting. Within five minutes I wanted to run for the door- my joints and muscles were screaming at me. I stuck with it and managed to leave with a pulled hamstring and having aggravated an old injury from gymnastics. It was the VERY last time I went to yoga until eight years later when I found myself in a Sunstone.

The heat intimidates people in theory- I talked to several people who had done boot camp-style workouts at two in the afternoon in parking lots on blacktop. My gosh, the temperature in Texas could have been close to one 160 degrees, radiating off pavement. No wonder they are terrified of the word "heat." Sunstone’s specially designed rooms are climate and humidity controlled and the only class more than 90 degrees is FIRE. The rest are under 90. In addition to warming your muscles and joints- the heat causes you to sweat. The release of toxins from your body leave you feeling refreshed and invigorated.

The key to managing the heat and the sustained workout is hydration and replenishment of electrolytes. Sunstone offers packets of electrolytes to add to water, coconut water or acai juices (I recommend green tea or G2 for less sugar).

Unlike other forms of yoga, Tanya explained that Sunstone teaches the form and asks you to concentrate more on developing strength than to push for flexibility. Many of you said- "I’m not flexible." That comes with time, and in my case, VERY slowly. Every day of my practice is totally different. Some days, my balance is exceptional and I can rest in a difficult standing posture- other days, I cannot stay in one for longer than five seconds. Sunstone encourages patience with yourself and where you are in your practice. Accept each day for what it is.

For those of you who have grown frustrated or reached a plateau- reach out to an instructor. They are not just there to guide you during class. Tanya suggests you listen during class. Do not advance from one posture to the next without being guided. Each instructor does so differently. On her recommendation, I did this- clicked off auto-pilot and paid attention to how Anice was instructing me to enter a posture. It changed how I entered and my alignment. I’d asked her prior to class to offer me "adjustments" during class and those minute adjustments evolved my practice so much.

Another answer to moving to the next level in your practice is twofold. Take the beginner class- listen to the philosophy and start over. You’ll be shocked by how much you’ve forgotten. Then, do a private lesson with your favorite instructor. I moved through a few postures with Tanya and realized I was capable of going so much further than I thought I could.

I need to clarify- this is not a lose-weight-quick workout- don’t look for weight loss immediately. This is a transformative process and it starts from the inside out. You will work and in some cases, develop your core muscles, strengthening and building your powerhouse. From there, you are learning balance and tapping into areas of your body you have never noticed before.

For example- I’d always had a problem keeping the area between my buttocks and my hamstring toned and tight- until NOW. Learning how to isolate that connection during several of the postures has strengthened and sculpted the portion of my leg to a place of which I am proud. The next thing you will notice is that your clothes are fitting differently, and once that happens, things really start to change. By listening to my instructors, I learned the post above- bridge- can work that area by trying to "pull the heels" toward your butt though they are firmly planted.

Several of you expressed intimidation. This is an accessible concept. Sunstone even offers a beginners' series, in which you learn the basics and build upon them. Anyone, any age (as long as they are cleared by a doctor if they have health issues) can benefit from hot yoga. It will be the best thing you ever do for your long-term health. Can you imagine being as strong and fit at 80 as you are now? It can happen. You are in charge. Forget the scale and sign on for 90 minutes of true mind-body connection. The emotional benefits of doing so will change your attitude.

Dispense with preconceived notions of yoga. We all have them. I find in my parodied mental images a pot-smoking Owen Wilson was always present. Weird. You will not find incense, a cult-like atmosphere, attempts at spiritual conversion, intense meditation, chanting or anyone with castanets clanging in your ear as they swirl about you. The beauty of Sunstone is that it is whatever you want it to be. 90 minutes. No phones. No e-mails. No traffic. No boss. No kids. No divorce. No work. No demands other than those you have placed on yourself. Can you even imagine? I can. Every. Single. Day.

Here are two pictures of Tanya correcting triangle posture. You can see a big difference in my stance from the top photo and the bottom photo. Notice also she has to brace my straight leg so I don't fall on my booty. However, as my inner thighs strengthen, I will be able to work into this flexibility AND not fall down.

I want to remind the Clever Girls- most classes are 50 percent MEN. So ... if you want a place you can meet someone with a similar interest- this is a great way to connect. I do need to acknowledge some people really quick. Natalie- I am so glad you are still devoted to your practice! Cindy- So Very Proud of you! Dusty- I talked you into going at 6 a.m. and now I have punked out for awhile, but I am impressed by your commitment. Marcus- we need to get you back in- it will elevate your baseball skills from the inside OUT.

OK, I feel like there is so much percolating in my mind. I’ve had some interesting experiences lately, so things might get a little, uh, uncomfortable next week.

Fire Away

I have received tons of questions regarding my “Fire When Ready” post about hot yoga. I want to go ahead and address some of the legitimate concerns. While my first instinct was to say “Go give it a try,” I realized in reading there is some apprehension to try something so foreign.

FANTASTIC. It gives me the opportunity to hit everyone ever the head with the Clever Mission. Do. That’s it. Get out there and Do. Don’t talk about it, don’t think about it- just get started trying new things. It can be intimidating- which was the impetus for the Clever concept. I wanted to give women enough information to try new things without being so intimidated. Enter the male realm with a little knowledge and you can be a tremendous force in any endeavor. I’m really proud of some people I need to mention here.

Tricia- thank you for coming to me for motivation and inspiration in your quest to restore your strength. I’m behind you all the way.

Cindy- you were as opposed to hot yoga as I was opposed to all forms of yoga and after me badgering you for two years- you did it. For those reading- she is now addicted, because it took less than five classes for her to realize the emotional and mental benefits of this practice.

Chad- bravo, you did a fantastic job in your first class and I can’t wait to share more experiences with you as you begin your journey to flexibility.

Marcus- you never cease to shock me with your athletic enthusiasm and prowess. You’re going to excel in yoga quickly. I admire your determination.

So, here are some answers to your concerns:

I recommend you wear as little as possible while feeling comfortable with your body. For women- a tight-fitting breathable tank top and tight-fitting shorts or Capri-length pants would be ideal. The reason I mention the fit is that you spend a fair amount of time with your legs spread and in awkward (literally) positions- you don’t want people seeing more than either of you want them to. Further, baggy clothes can be a distraction and once saturated with moisture can get heavy. You don’t want to have to reach down and hold your pants up while you are trying to concentrate. For men- a fitted tank top and gym shorts or a thigh-length pair of swimming trunks. I swear, if I never see another shirtless dude in a Speedo in yoga, I will consider myself privileged. I don’t like this look at the beach, the pool or the lake- I surely do not want to be trapped in a room with a sweaty guy in a far to brief swimsuit. I will tell both sexes to avoid ankle-length pants because you do have to grab your ankles periodically and grappling with the pant leg can be frustrating and distracting. Do not layer up- you will NOT have a problem “getting a sweat going.”

There seems to be major apprehension about the heat and many people have asked me if you get the same benefit without the heat. My honest answer is no. As I mentioned before, the heat is part of the protective component that lends itself to the “pain-free yoga” concept. Just as you stretch a bit before you run, the heat is a built-in soother for your muscles, helping to prevent you from injuring yourself. The joints respond quickly- easing the tension you might recognize during other work-outs. Now, if you are asking purely from a weight loss perspective- I cannot answer that, but it would be a good question to pose to one of the instructors. I can tell you- your body struggles to maintain its temperature. That translates to greater burning of calories. If you have found even sweating to be a detoxifying experience- you will never feel more detoxified than after a session of hot yoga. The heat and humidity conspire to purge your body of impurities.

Some of you who are approaching yoga as a method by which to lose weight- get to it. I had several people tell me they’d be too embarrassed to do it. I have a solution for your fear. Sunstone has begun to offer an introductory series in which you can learn the postures before you are in a classroom setting. Cindy attended this- found it very informative and gentle and was happy to find there were many experienced yoga devotees in the class looking for a tune-up on their form or some advanced instruction to improve their practice. I highly recommend this- it eliminates the intimidation factor. You're all in it for the same reason- to learn. Additionally, there are ALL body types you can imagine. Obese, eating-disorder thin, glorious dancer’s bodies, sturdy frames, baby weight, pregnant, old, young, bald and hairy (thankfully, I have not ever been near anyone who smells). The beauty here is that it’s a personal practice. I’ve stood next to people I know for 90 minutes and never noticed because I am so focused on my own practice. People don’t judge, they don’t critique, they aren’t looking at you- they don’t have the time, further, they might fall out of a pose. You will recognize immediately Sunstone offers a very supportive, nurturing and gentle atmosphere. The instructors are educated, experienced and keen at noticing when people might need a little adjustment in the pose to improve their form. I promise you- I’ve seen it all- see Speedo above.

As far as weight is concerned- you can’t not lose weight. If you are doing nothing or little right now- it would be impossible for your body to maintain it’s mass and weight as you are investing in the practice of hot yoga. I will not stipulate anything- as each person’s body responds to exercise differently- but imagine eating the way you do now and beginning to practice yoga. You will lose weight. It is a fact. Now, instead of eating more because you are burning so much- you find you eat less. It is advisable you do not eat two hours prior to practicing- and once you finish, you are so energized and exhausted, you tend not to be that hungry. Once you start seeing the benefits of this exercise- you will find yourself making better food choices. After all, why do all this if you are going to head straight for Whataburger after? It’s a personal choice and I will be discussing nutrition again soon so we can address it further then.

What really motivated Cindy was my story about allergy management, as she is plagued as well. I won’t guarantee yoga alleviated my debilitating allergies- but it would be one hell of a coincidence otherwise. I am keeping my fingers crossed for you all. Texas has some of the worst air quality in the country. If anything can help increase your quality of life- shouldn’t you try?

A common fear is flexibility- I see so few people who are truly flexible during class. Natalie is very flexible, but she is working on her strength and balance. There is something for everyone. I have NO flexibility. I battle it during every class, but my core strength increases every day and my balance comes and goes. Sometimes I look like a yogini and sometimes, a Weeble Wobble (if you don’t know what that is- you are YOUNG).

What do you need to bring? Eleven dollars. Ten is for the ten classes for $10 promotion Sunstone offers and the other dollar is for a huge bottle of cold water. They provide the mats, the towel and a locker room for your belongings. You will also be able to shower off following your practice and/or get ready for work.

Oh, and yes, there are a lot of men practicing hot yoga! Dusty, I really see improvements in your flexibility- you’re doing a great job. I can’t wait to see some of my own improvements- I guess that’s why they call it a practice. It’s usually a three-to-one ratio women to men- so don’t feel intimidated. Actually, Clever Guys, this is a great opportunity to meet women- but proceed with caution because most women don’t wear their wedding rings.

If you have more questions check out Sunstone Yoga.

OK, I am looking really forward to this week. I have some great stuff to talk about with you. Would love some more feedback at http://www.blogger.com/www.soveryclever.com I appreciate any feedback, but it’s better for me if you do your reading at the blog site and not on Facebook. I can keep track of the readership better. Thank you all for reading. It’s been really fun and as I’ve said before- “Isn’t fun the best thing to have?”

Warning- tomorrow will not be fun because I am PISSED OFF. Thursday will be dedicated to continuing our wedding planning information. In the meantime, if you want to research and get ready you can find some articles I wrote here.

x

Fire When Ready

Clever Tribe- it’s a New Year and you have most likely put “lose weight” near the top of your list of resolutions- so, I am here to help.

Under the orders of a doctor after major abdominal surgery, I was strong armed into yoga. I refused, but one of my best friends, Julie, begged me to go to hot yoga with her. Oh, sure. I’d heard all about it and could not imagine why anyone would do yoga to begin with, let alone in temperatures of 98 degrees and up. I could barely make it from the car to Costco without needing a nap in the summer- no way.

So, I stomped my foot and offered the doctor options. Fast walking? No. Light stretching? Sure. That lasted one day before I was bored. Pilates? No. Light weight lifting? Absolutely NO. Huh! I pouted, nose lifted slightly in the air, hands on hips. He was not impressed.

“Go to yoga- it won’t kill you” was his parting shot before he left the room.

I was pretty sure someone had died in yoga- I just needed proof. After failing to locate any concrete evidence yoga was going to kill me- I buckled. It had been five weeks without exercise and I was starting to get a little nutty. So, begrudgingly I put on some yoga-esque clothing. Gosh- I really hated yoga- painful, boring, annoying, pointless …

We pulled up to Sunstone Yoga- I’d seen the signs- seemed popular. I’d never been to a facility that offered only yoga- interesting. I was given a tour- they were very excited I was joining them for a class. I explained my rather significant limitations and concern rained down on me from everyone in the room. They advised me to sit and acclimate to the heat my first time and not feel pressured to do anything else.

I was a bit apprehensive about the heat- first of all, my hair is very curly and I knew the second I stepped into the hot, humid room I was going to look like Roseanne Roseannadanna or- for the younger readers- Monica on “Friends,” when they went to the islands. Luckily, I’d scooped it up and back in anticipation. I categorically abhor heat- I’m from the North and think it is easier to get warm than get cool, so I was dreading it- big time.

Julie set me up with a huge bottle of cold water and we stripped down to the bare minimum required clothing. “It’s really hot,” she reminded me. I’ve heard.

When we opened the door to the room where we’d be “practicing”- it was like running into a wall- a very hot one. Unfazed, Julie headed to the rack to appropriate a mat for each of us. She didn’t seem to notice me teetering on my heels as I nearly succumbed to the temperature. Where was a fainting couch and an audience when you really needed one? I followed her to my mat, which she’d set up with a towel in the middle. She instructed me to lay down. Gladly- geez. No way.

As I lay, resting and nearly suffocating- I realized the heat felt good. It wasn’t like being in the sun and feeling the top layer of your skin searing off. It was more like being warmed through. A light sheen of sweat broke over my skin and I started to feel as if I was already “working out.” I stretched a bit and my body thanked me- hmmm. Weird. My body detested heat and yoga- yet, a “thank you?”

When the instructor came in- she began with some breathing exercises. Aware of my fragility- she kept an eye on me throughout class and gave me a subtle head shake if she didn’t want me to attempt a position- or came to me and modified it so I would not overexert. After I made it through the standing series and realized I'd lived, I was hooked.

On fire from the inside out, my body was purging toxins as the sweat sluiced off my skin. I watched the others around me- as many men as women- and delighted in their varied abilities. Despite the fact I had just had surgery I was not the most cautious person in the room. There were many with injuries- attending to start healing in a holistic way- many whom lacked flexibility or balance. I didn’t feel uncomfortable or out of place at any time.

I had to lie down on my mat several times and simply enjoyed the deluge of fluid pouring from me. To be honest- despite the fact I’d worked out my entire life- I could scarcely remember breaking a sweat during exercise. This wasn’t breaking a sweat though- it was an honest cleansing and I felt fantastic.

When we were done- after 90 minutes of what I thought was a pretty intense workout- though I’d done little, Julie applauded my efforts- the instructor made a point of lauding me and asking after me. I felt supported and cared for. How lovely.

So … the question is- where else can you get all this? I’ve found it nowhere. My addiction having become so great- I was dismayed when I left Dallas for the summer and was unable to locate Sunstone! Frantically, I called Sunstone and said- "what am I supposed to do?" They suggested searching the internet for other “hot yoga” or Bikram.

In my research, I learned Bikram is the root concept or college of yoga. Founded by Bikram Choudhury. I was aghast to find the room is 105 degrees during practice. Obviously, I couldn’t do that so I must find another kinder, gentler, cooler option. No luck- so Bikram it was for me- for the summer. In all honesty- the heat during Bikram is oppressive and the tone is totally different- almost like you are attending an auction and the auctioneer is overzealous and a bit sadistic. Joking aside- it’s really, freaking hard- with 26 postures instead of Sunstone’s 34- well, you can imagine what that translates to in a 90-minute class- HOLDING THE POSTURES LONGER. OMGOSH.

I know what you are thinking- why would ANYONE willingly subject themselves to such torture? Because it is freaking fantastic. Let me tell you about the benefits to me personally and then share with you the myriad benefits proven by the practice.

For the past 15 years living in Texas, I have suffered mightily from allergies- I take four shots per week and still have to take a variety of medication. Since beginning hot yoga, in July of 2008, I have not taken shots nor have I utilized medication other than eye drops once a week or so and an occasional antihistamine during cedar season. My doctor had even suggested I move to Colorado, as the air here was not consistent with any quality of life for me.

As a writer, I suffered for years from chronic lower back soreness and pain- no longer. In fact, my back is so strong I find I can be on my feet working as a photographer longer than ever before- and of course in stylish shoes.

The weight loss was unexpected and welcome- I finally have the body I have always wanted. As a former gymnast and cheerleader- my body was strong and muscular- but as an adult- I had tired of such definition and maintenance. Yoga has lengthened my muscles and I have a lithe, lean frame.

From an emotional, psychological and spiritual standpoint- I look forward to those 90 minutes more than any other part of my day. It’s a time when no one can reach me- though I am waiting for someone to burst through the door with a crisis no one else can manage- arrrgggg. Thankfully, they lock the front door so no one can interrupt the practice by arriving late. My time. For me. My stress level plummets, as I have no time to think about what might be troubling me- and actually emerge from class with a more positive outlook.

Now, I will relay to you the proven benefits of hot yoga-

THE HEAT

Protects the muscles and allows for deeper stretching

Reduces chances of injury

Increases flexibility

Detoxifies the body

Thins the blood to clear the circulatory system

Increases the heart rate for a great cardiovascular workout

Reorganizes the lipids (fat) in the muscular structure (thank goodness)

THE PRACTICE

Increases balance

Increases strength

Increases flexibility

Is a fantastic cardiovascular workout

Cleanses the body by sweating toxins out of your system

Weight loss is almost unavoidable (unless you leave and go directly to McDonald’s … for the third time that day)

If you try one new thing this year- and I hope you try MANY- hot yoga should be it. Clever Guys- it’s a great place to ogle and potentially meet someone. Clever Girls- if the above-stated reasons aren’t enough …

Most hot yoga studios offer 10 days for 10 dollars. Go as many times as you want in 10 days for only 10 dollars. After that- there are a variety of options to meet your budget and needs. Sunstone is in Texas and Colorado currently, but as this thing catches on like wild FIRE. Expect it to pop up in your corner of the world.

CLEVER Girls- tomorrow is a HUGE game for football fans- this provides you three options and opportunities to be a rock star. Tell him to invite his friends to watch the game and make other plans- BUT prepare meatball subs for their consumption and pack the fridge with beer and snacks. OR, tell him to watch the game wherever he wants and make other plans. Don’t inquire as to when he will be home- but if you are worried at all- hire a car to drive him to and from his destination- it’s not that expensive. OR, tell him to invite everyone over and wait on them hand and foot if you are not into football. Catering to men is so much fun! It’s not too late to get a Hooters Girl uniform so you can pass out wings. (Don’t be mad, Maribeth- I’m just kidding- NO. I’M. NOT.)

You are already a rock star if you LOVE football, love entertaining the guys and don't feel you have to challenge every call and argue with the men. If it's early in your relationship- you can score a LOT of points by delivering each sandwich personally with a cold beer.

OK- this is what we need for meatball subs- increase quantities if you are having a house full-

2 lbs. of lean ground beef

Italian-style bread crumbs

eggs or Egg Beaters

fresh garlic

fresh basil

1 red onion

2 large cans of tomato sauce

1 can of tomato paste

dried oregano

garlic powder

cayenne pepper

Low-moisture mozzarella grated- unless you are really skilled with a grater (not Clever- boring and a waste of time)

Really good bread- Italian or rustic Italian. If it’s a long loaf- imagine cutting it in three for three sandwiches- if they are short, one sandwich per is good.

The sub stands alone- I don’t recommend serving much else as an accompaniment, though it’s game day so we will need other snacks. Refer to the Clever in the Kitchen section if you’ve lost your appetizer recipes.

OK- Clever Girls, tomorrow I will tell you what you need to know about Mike Leach, the University of Texas vs. Alabama game, the contenders for Texas Tech’s top slot, and we might want to talk a bit about Tiger. It never gets old.