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Tony Takes a Yoga Class – Part II

For those who missed it, yesterday I rehashed some of my (admittedly early in my career, albeit I still agree with 95% of it) thoughts on yoga.  And, what’s more, I left everyone in a bit of cliffhanger, stating that I did, in fact, attend my very first yoga class this past weekend.

To recap:

1.  Much of my “beef” with yoga is how it’s incessantly marketed towards women as the end-all/be-all of health and well-being.  It plays a part, but some of it’s claims are grossly embellished.

  • Long, lean muscles?  Sorry, but unless you’re Professor Dumbledore (which would be awesome) and can somehow change the attachment points of a muscle on a bone, you’re not lengthening anything.
  • Getting less fat?  Probably.  Lengthening a muscle?  Muhahahahahahaha.  That’s a good one.

2.  Given what most (not all) women are looking to accomplish with their bodies – lower body fat levels, increased bone density, increased LBM, to name a few – strength training trumps yoga in every aspect.

3.  I’m a strength coach, and as such, I’m going to advocate that people strength train. Well, duh!?!  Still, I’d be remiss to turn my back on the many benefits of yoga, and I’ll come to a compromise and state that it’s a component of a well-rounded routine……..

…..but not a whole.

4.  While I didn’t state this originally, I’d like to point out that as much as I may poo-poo on some aspects of yoga, much of the same can be said about any realm of fitness – whether we’re talking about massage therapists, manual therapist, strength coaches, or “celebrity” trainers.

There are plenty of personal trainers out there who don’t know their ass from their acetabulum that have their de-conditioned clients jump around on a BOSU ball.

5.  And finally…….WTF! I took a freakin yoga class!  That’s saying something, right? I mean, there are plenty of internet warriors out there not using their real names who talk a big game while sitting in their parent’s basement that never do or take part in whatever it is they’re trashing.

I don’t want to be one of those people.

Today, to change the pace, I’d rather steer clear of any bashing or anything else that may be misconstrued as “anti-yoga.”  Instead, I want to discuss – in an informal and conversational manner – my overall experience taking a yoga class.

A little back tracking is in order, however.

In a lot of ways a large reason why I took a yoga class in the first place was because my girlfriend, Lisa, happens to be a member of the website Groupon.com.  For those unfamiliar, it’s essentially a website that offers discounted “groupons” from local restaurants, taverns, spas, etc.

In a nutshell here’s how it works: a local restaurant offers a $25 “groupon” for $50 worth of food.   Assuming “x” number of people (group) purchase it, the deal is accepted, and everyone walks away happy.

We’ve used Groupon.com (as well as sites like LivingSocial.com and BuyWithMe.com) to eat at numerous restaurants around Boston we otherwise would never check out.  Likewise, last fall, Lisa jumped out of a plane and went sky diving using a similar service.

I skipped that one.

Nevertheless, one day Lisa saw that there was a Groupon for ten Yoga sessions at a local yoga studio.  She looked at me, hesitantly, and asked if I’d be interested?

I remember an article Dan John wrote awhile ago on how he and his wife took a yoga class every Sunday.  He loved it.  In addition, he noted how amazing he felt and how it was something that he and his wife looked forward to doing together after a stressful week.

“Sure,” I said, while thinking to myself, “If Dan John can take yoga classes, I can too.”

Besides, much in the same vein, it would be an excellent way for the two of us to do something different and “active” together other than just going to the movies or making a cameo appearance at Target.

Upon further reflection, though, it’s not like I’ve NEVER done yoga before.  Speaking truthfully, many (if not all) of the movements we include in our dynamic warm-ups have their foundation in yoga.

So in a sense, I have done yoga – albeit indirectly.

That said, like everyone else, the holiday season was chock full of parties, social gatherings, and being dragged – sometimes kicking and screaming – shopping.  So, up until last weekend it had been a challenge to find the time to actually go to a class.

Early last week, though, we checked the schedule online and noticed that there was a vinyasa class at 10 AM Sunday morning.

We marked the calender, committed ourselves (ie: Lisa bribed me with an omelet brunch afterwards), and waited for Sunday to arrive.

Sunday Arrives

With my testicles cupped in my left hand, Lisa and I walked 20 minutes to the studio.  Once there, I took this picture before heading up.

If there was ever a time I felt like I was going to shit a yoga block, this was it.  I was completely out of my element.

At the top of the stairs, Lisa and I turn the corner and are immediately surrounded by a raging fume of estrogen.  Not that it was a bad thing, I was just the ONLY dude, and felt like a bull in a China shop.

Comparing by contrast, I couldn’t help but think to myself that this must be what it feels like for women to walk into a weight room full of dudes who smell like rotten Ax Body Spray grunting, breathing heavy, and making any number of innumerable noises.  To say I was a wee bit intimidated and outside my comfort zone would have been an understatement.

Where do I put my shoes?

Am I supposed to grab a mat?

Do we have to pay for it?

What happens if I sweat all over the place? 

Am I going to be judged?

Jesus christ…..where do I put my hands!?!?!?!

Ahhhhhhhhhhhhhhhh.  *jumps out a window*

Lisa slapped me across the face (actually, that didn’t happen), told me to chill, and to just follow her lead.

We walked into the studio and I observed that most of the women were lying on their back, feet together, with their heels up towards their tushes and arms spread out to their sides.  Lisa mentioned to me that this was called the Goddess pose.

Needing to elevate my testosterone levels in some fashion, I jokingly referenced the movie 300 and said “well, what’s the Sparta pose?”  She turned, gave me the look of death, and I sat on my mat and did the Goddess pose.

We laid there for like five minutes before the instructor – a youngish, tall female – made her way towards the front of the room.

As I noted yesterday, she started the class by asking if there was anyone new to yoga.

I sheepishly raised my hand, and that was about the extent of her interaction with me.  But more on that in a bit.  She then proceeded to ask the class if there were any injuries she needed to be aware of, blah blah blah, so on and so forth, and class began.

What followed was, to my knowledge, your typical vinyasa class.  Unlike hatha styled classes – where you hold specific poses for an allotted time – vinyasa incorporates more movement and you learn to “flow” with your breath.

I have to say, I liked it!  I was glad that we weren’t just sitting there in one spot holding our poses while twiddling our thumbs.  If anything, and as I alluded to above, many of the movements we used I was vaguely familiar with.  We performed a TON of warrior poses, which are right on par with a few dynamic drills we like to use at Cressey Performance

Furthermore, one of our “home base” poses was very similar to what would be considered a goblet squat in strength and conditioning circles:

Of course, I avoided those poses I deemed either too advanced (for me) or simply knew my spine would throw me the middle finger if attempted them in the first place.

The wheel pose, for instance:

For me, the wheel is just asking for trouble and would turn any spine into a walking ball of fail.

The strength coach in me couldn’t help but observe how many of the women moved, and at the expense of coming across like a douche, that pose would have been the LAST thing I’d have any of them perform.  But I digress.

At one point, the instructor grabbed one of the other students to have her demonstrate some random pose that, while impressive, was equally as likely to make my eyes bleed. Not wanting to miss the show, I just held my goblet squat pose and observed.

As the class came to a close, the latter ten minutes were spent lying supine on our backs, breathing deeply and letting our thoughts drift while listening to some dude chant over the stereo. I was thinking about the omelet I was going to dominate, but nevertheless, it was a relaxing way to end things.

And that was it. The music was shut off.  The instructor got up, and the students followed.

All told, it was DEFINITELY worth going.  Shocker right?  I bet you didn’t think I was going to say that, huh?  I left feeling refreshed, rejuvenated, and ready to seize the day.

Moreover, I don’t think my hips have felt that “open” since I was like 23, as evident by the picture I took upon leaving class.

My only issue was with the instructor. And this is something that bothered Lisa as well.  While the class was well taught, as I mentioned above she didn’t acknowledge me ONCE. Not a “hey how are you doing?” or a “is there anything you need further explanation on?” or a “excuse me, but can you please put your shirt back on?” Nothing.

She walked around, correcting various students.  She corrected Lisa, who was seated to my right. And she corrected the random girl who was seated to my left.  Me? Unless I’m the world’s most baller yoga newbie, I was a little taken aback by her lack of interest given I openly admitted – to the entire class no less – that I had never performed yoga before.

I mean, how would it come across if someone walked into my facility and I didn’t give them one second of my attention whether it was correcting their technique on a deadlift or simply asking how they’re doing?

What would that say about me as a fitness professional? They’d probably not think too highly of me, and the likelihood they’d come back would be fairly slim.

Now, I realize not all yoga instructors are like that, and maybe my experience was just an anomaly and she wasn’t used to working with men. Either way, it was disconcerting to say the least, and I doubt Lisa and I will return to that specific class in the near future.

We WILL be returning, however.

And that’s saying something.

In the grand scheme of things, I lift heavy stuff upwards of five times per week. In addition, I work in an environment that immerses me in a vortex of constant stimulation – coaching, cuing, yelling, listening to Rage Against the Machine all……the……..time – and I’d be lying if I said that spending a solid hour every week just relaxing and being in the moment doesn’t sound blissful.

I’m going to attempt to make a yoga a weekly “diversion” for myself.  I still believe it’s an over-hyped phenomenon that caters to the fears and negative connotations that a vast majority of women have towards strength training; and I do feel it can put people into compromising positions that can be dangerous.

Concurrently, as it relates to ME, it would be ignorant to turn my back on the obvious benefits it has to offer.

So with that, all I can say is……….yoga doesn’t mostly suck anymore.

CategoriesUncategorized

Tony Takes a Yoga Class – Part I

“Is there anyone here who’s new or who’s never done yoga before?” the tall, lean, yoga instructor asked.

Taking a glance around the room, with my girlfriend sitting directly to my right, and surrounded by a roomful of women, I reluctantly raised my hand.  Slowly.  I gave a nervous, meager chuckle and that’s how it began.

Yes, I took a yoga class yesterday.  No, pigs aren’t flying in hell.

………at least not yet.

Given my past transgressions towards yoga and most of what it stands for, I know this is blowing people’s minds as they read this. A few years ago, when asked my thoughts on yoga, I was quoted as saying:

Yoga mostly sucks

Admittedly, I was young, immature, and maybe even a little pigheaded in saying that.  Still, at the time, and even now, many of my “grievances” with yoga do have merit (in my eyes, at least).  Namely, I just hate how it’s marketed towards women.  How it’s somehow this panacea of fitness and health. Women are promised long, lean muscles.  Strength.  Power.  Even improved bone density. You name it and yoga is the answer to all your prayers.

A trimmer waistline?  Maybe.

A date with Brad Pitt?  Lets not get carried away.

A Coach hand bag?  Hahahahahahahahaha.

Don’t get me wrong, there ARE many benefits to yoga.  First off, if someone enjoys doing it, and it gets them off their ass……great!  The more women NOT watching The Real Housewives of Whereeverthefuck, the better.

Speaking more succinctly, however, you’d be hard to dismiss benefits like an increased harmony in the mind-body connection, improved blood flow, improved state of well-being, learning one’s breath, flexibility, so on and so forth.

Still, as with ANY form of exercise (yes, even strength training), it has it’s limitations.  And, again, I just HATE how it’s marketed.

Given the claims the majority of Yoga “gurus” tout, it’s no wonder many (not all) women are under the assumption that Yoga will do everything from help them lose weight and increase strength to bringing sexy back.

The fact is – and I realize I’m a bit biased in saying this given I’m a strength and conditioning coach – when it comes to general fitness and body compositional goals, most females want and/or need the following:

  1. Decreased body fat
  2. Increased strength.
  3. Improved daily/athletic function
  4. Increased bone density
  5. Increased flexibility

Each one of these, I’d argue, can be improved – almost tenfold – through resistance training.  Yoga can’t hold a flame to good ol’ fashioned lifting heavy things.

Note from TG:  I didn’t want to re-invent the wheel, so what follows is an excerpt from an article I wrote for Figureathlete.com titled 4 Things Your Girlfriend Should Know.  I’d provide the link, but unfortunately, the site doesn’t exist anymore.  Bummer.

Lets break each one down individually.

Decreased Body Fat

It’s no secret that in order to decrease body fat, you have to provide some sort of caloric deficit either through dieting or through increased caloric expenditure from physical activity (or some form of both).  I’m going to leave the dieting component alone for now (I think women tend to drastically UNDER eat as it is), but I do want to elaborate on the latter component.

Yoga does not cause a high (or acute) or post-exercise calorie expenditure, which is one of the main factors in fat loss.  Many people (not just women) equate sweating to burning a lot of calories.  Sorry ladies, but just because you sweat a lot while taking a class in a 105 degree room, doesn’t mean you’re burning a lot of calories.  You wouldn’t say you’re burning that many calories sun bathing on the beach would you?

How many calories do you think you can burn standing or sitting in one spot for an hour, which is essentially what you do in a typical Yoga class? Numerous studies have shown that resistance training elevates EPOC (Excess Post Exercise Oxygen Consumption) for upwards of 24-48 hours AFTER you’re done training.

Simply put, not only will you burn more calories during one hour of resistance training compared to one hour of Yoga, but you will also burn MORE calories even when you’re not in the gym.  More calories burned equals more body fat lost.  I have yet to see one study which shows that Yoga does anything to increase EPOC significantly (if at all).

Additionally, Yoga does not provide resistance sufficient enough to increase or preserve lean body mass (LBM), which is directly correlated with metabolism, and thus the rate at which you burn calories.  Yes, “beginners” might see transient increases in LBM in the beginning, but that is mainly because most women who go from doing nothing to participating in Yoga classes a few times per week are so de-conditioned, that their body weight elicits enough of a stimulus to cause the body to change.

Increased Strength

As Vladimir Zatsiorsky states in his book “Science and Practice of Strength Training,” muscular strength is defined as “the ability to overcome or counteract external resistance by muscular effort; also, the ability to generate maximum external force” (1). In order to generate maximum force (get stronger), a trainee needs to incorporate one of three methods:

  1. Maximum Effort Method:  lifting a maximum load (exercising against maximum resistance).
  2. Repeated Effort Method:  lifting non-maximal load to failure (albeit still taking into consideration the rule of progressive overload.  Relying on one’s body weight will only take you so far).
  3. Dynamic Effort Method:  lifting (or throwing) a non-maximal load with the highest attainable speed.

The fact is yoga is not easily “modifiable” to facilitate constant adaptation for strength gains, unless of course, you want to gain weight (highly unlikely).  Yoga will in fact develop strength to a point, but soon thereafter, you’re just training strength endurance.  If bodyweight is constant, then progressive resistance is not possible without adding an external load.

Increased Bone Density

This is especially important for women because they are significantly at higher risk of developing osteoporosis compared to men (especially if they’re Caucasian, Asian, and slight build.).

In terms of stimulating new bone formation, what is needed is something called a minimal essential strain (MES), which refers to a threshold stimulus that initiates new bone formation.

A force that reaches or exceeds this threshold and is repeated often enough will signal osteoblasts to migrate to that region of the bone and lay down matrix proteins (collagen) to increase the strength of the bone in that area.

Furthermore, physical activities that generate forces exceeding the MES are those activities that represent an increase in intensity relative to normal daily activities.

For sedentary or elderly individuals, this could very well be where yoga could be enough of a stimulus to cause an MES and new bone formation (bodyweight exceeds the threshold).  However you still have to take into consideration the rule of progressive overload (bodyweight will only take them so far) and for younger or more active people, higher intensity activities will need to be included to exceed MES – such as sprinting, jumping, and heavy resistance training.

Regardless of one’s training history or lifestyle, it’s clear that the activities chosen to increase bone density need to be WEIGHT BEARI NG in nature, and progressive.  Yoga does not do this.

Improved Daily/Athletic Function

This will be short.  During a Yoga class, you’re sitting and/or standing in one spot for 45-60 minutes.

This will NOT equate to better efficiency or performance in daily life or on the athletic field.  As an athlete your time is better spent elsewhere.

Increased Flexibility

This one I will concede to Yoga.  It DOES help to improve flexibility, which is a good thing (sort of).  Unfortunately, it tends to promote flexibility/mobility in areas of the body where it doesn’t need it.

If we were to take a joint-by-joint look at the body, popularized by Mike Boyle and Gray Cook, one would notice that there is a delicate balance between mobility/stability:

Joints that “need” to be trained with mobility in mind:  ankle, hips, t-spine, scapulae

Joints that “need” to be trained with stability in mind:  knee, lumbar spine, scapulae

I have worked with many clients with extended histories of lower back pain who start participating in Yoga classes through the recommendation of a friend or worse yet, and uninformed physician.  Their rationale:  “all you need to do is stretch out your back.”  Quite possibly the worst piece of advice to give.

As you can see from above, the lumbar spine (lower back) generally needs to be trained with stability in mind.   Many of the poses in Yoga promote HYPER-extension of the lumbar spine, which is the last thing that it needs.  Many back issues are extension-based, which just means that an individual is getting more ROM (Range of Motion) at the lumbar spine due to lack of ROM at the hips.  Essentially with Yoga, one is promoting more ROM (and thus, instability) in a place where it needs LESS ROM (more STABILITY).

Furthermore, what good is it to have all this extra mobility or ROM if you can’t stabilize in that ROM in the first place?  Having excessive ROM (in the wrong places) without the strength to stabilize that ROM actually predisposes people to injury.  So while Yoga does enhance flexibility and mobility, RESISTANCE TRAINING actually facilitates movement through that range of motion, and provides the dynamic control to allow you to utilize the range of motion safely.

Now Before I Get the Hate Mail

Even though I wrote the original article like four years ago, I wholeheartedly feel every point I made still has merit today. Yoga IS NOT the end all – be all of everything that it’s often proclaimed (or marketed) to be.

I’m NOT saying it’s dangerous (although it can be:  click ME), or that it’s a waste of time.  All I’m saying is that it would bode well to try to step away from the yoga Kool-Aid, and take a little more of an objective look.

I understand that many yogi’s are going to want to defend their craft, much like I’d go ape shit if someone said that deadlifting was dangerous or somehow inferior. Again, I get it, I’m a little biased.

To that end, have at it!  You’re entitled to your opinion……..as am I.

That said, tomorrow I’m going to talk about my experience.  Now that I’ve actually taken a yoga class, I think you may be surprised at what I have to say.

Till then……..I’d be interested to hear what everyone else thinks.  Am I off base?  Do I have a point?  Sound off below.