The Hot Yoga Doctor Shock Report
Tuesday, October 14, 2008
Oh my goodness!
I’m writing this entry as I have to tell you, Gabrielle is so worried she’ll upset everyone with her “Shock Report” that she’s put hours and HOURS of work into (I know, I witnessed it!), that I took it upon myself to relieve her of this task.
Because really, it is 34 pages of EXCELLENT (and free) advice.
(Can’t wait to read on? Go ahead and download it here Hot-Yoga-Doctor-Shock-Report.pdf [right-click and “Save Target As ..."].)
And it probably is going to upset a few die-hard yogis a teency wincy bit as she doesn’t mince her words.
But knowing Gabrielle, you’ll probably realize that there is a ton of helpful learning and practical advice.
She’s taken her years of pent-up frustration about how classes *should* be taught; years of answering questions on our site, by email and more recently in the thriving forum ... and put her ideas AND solutions in writing.
Personally, I think you are going to love it - I know I did, even proof-reading it!
It probably speaks to many frustrations you and I might have experienced in our own practice, in our own studios around the world, whether as a student or even as an instructor.
Even now, there are fresh groups of hot yoga graduate instructors and newly inspired students who may be yet to experience what Gabrielle has written about.
But I sure know that if I had had these 34 pages of distilled gold when I started hot yoga in 2000, my own practice - no - my own LIFE- would have been significantly enhanced.
Well done Darling!
Who should read this report?
1. If you are new or relatively new to your hot yoga practice (under 6 months) and you are loving it! – but you are wanting ways to broaden your practice, deepen your understanding. You want hints and tips and the basics completely explained.
2. If you are a longtime practitioner of yoga or hot yoga and want to lift your practice out of the routine. How do you keep your practice fresh and new so that it continues to evolve, surprise and delight you?
3. You are a teacher who is looking to find a new edge to teach to; to find new motivation and inspiration.
4. You are a new teacher who wants to rise above ‘the dialog’ and bring to it something that will ALWAYS inspire and motivate your students and yourself.
Download the report right here Hot-Yoga-Doctor-Shock-Report.pdf (right-click and “Save Target As ...")
Namaste
Robert
Posted by Robert on 10/14 at 04:16 AM
Click here to read comments or leave yours (17) • News • Permalink
VIP Members get so much more!
Tuesday, September 09, 2008
We pride ourselves on giving you great value, no matter what your membership level - plenty of help around here! (Did you see the free forum yet? Check the link above.)
But we know there are some of you who would gladly love to have a helping hand here or there - maybe some one-on-one coaching; specialized instruction; or just access to skilled and precise instruction on demand.
Well VIP Membership will give you all that ... and much much more.
For $19.95/month, about the price of ONE YOGA CLASS, you get access to:
But not only that, you get tons of additional resources each month ...
We’re also building up a suite of “VIP Members Only” pages, with never-seen-before photos and precision techniques each step of the way.
If you love your Hot Yoga ... then for about the price of ONE class a month, you’ll start uncovering MORE benefits, move faster into proficiency if you are just starting out ... and ... if you are a long-time practitioner ... then you’ll discover the nuances and breakthroughs you’ve been waiting for!
VIP Membership is now open - to join click here and follow instructions or, if you are not yet ready, click the link below to register (it’s free) to get a ton of extra resources.
Not yet registered? To join The Hot Yoga Doctor for FREE click here
Then come back to this page and you’ll see a whole new area of the site, not publicly available.
Posted by Gabrielle on 09/09 at 03:17 AM
Click here to read comments or leave yours (7) • VIP News • Permalink
How To Create Dramatic Personal Change From Your Yoga Practice
Thursday, August 14, 2008
Hello again!
In this free 38-minute mp3, Robert interviews Steve Merkley from Yaletown Yoga in Vancouver about his own journey through yoga; how hot yoga specifically helps create change - and reveals some amazing tips to make this happen for you!
Steve’s background as a Registered Massage Therapist (a 3200-hours, 3&1/2 year regulated program in Vancouver!) not only brings physical insights into how hot yoga works to deepen our change work, but he has an amazing way of looking at the interconnectedness of our practice - from the immediacy of the physical to the satisfaction of the spiritual. (And no, he doesn’t get religious - in fact Robert specifically asks him about the perceived conflict in yoga with spirituality and religion).
There’s a truly wonderful and succinct series of tips to help you move through the physical to really knowing “who you are” ... and all through hot yoga!
This is a “must listen” ...
Namaste
Gabrielle
Click below to play or download!
If the player is not showing, click "Permalink" and you'll be able to play directly from the page.
Download mp3 here Subscribe and get automatic updates in iTunes!
Posted by Gabrielle on 08/14 at 07:53 PM
Click here to read comments or leave yours (1) • News • Permalink
Lucas Rockwood of “Absolute Yoga” on Sustainability
Monday, August 04, 2008
Wow!
I’ve just finished an interview with Lucas Rockwood of hot yoga training center Absolute Yoga and Yoga Body Naturals fame ... and how intriguing it was!
Lucas discusses his life-practice philosophy of “sustainability” in everything he does - from yoga to nutrition to ... well ... life.
There are some excellent tips in there for those of you wanting to improve your hot yoga practice.
The interview lasts for 35 minutes!
(Listen to it/download it/subscribe to the podcast at iTunes at the bottom of this post)
If you are in any doubt about the value of the Yoga Body Naturals product, go take a look at this forum post!: http://www.hotyogadoctor.com/index.php/site/forum/viewthread/129/ (Thanks Steph!)
Namaste
Gabrielle
PS. If you are interested in Lucas’ Hot Yoga Training Program - it’s in a *very* exotic location in Thailand - AND he has left a discount deal open for Hot Yoga Doctor visitors, but you’ll need to be SUPER-QUICK!
You’ll have to download the secret application here http://www.hotyogadoctor.com/training.zip as I’m not allowed to put this up publicly - in fact if you look at this page http://www.quickfityoga.com/hotyogatraining.htm you’ll see the deadline expired quite a while ago! (The FREE Report is still available though.)
Click below to play or download!
If the player is not showing, click "Permalink" and you'll be able to play directly from the page.
Download mp3 here Subscribe and get automatic updates in iTunes!
Posted by Gabrielle on 08/04 at 07:45 PM
Click here to read comments or leave yours (3) • News • Permalink
The Hot Yoga Doctor Speaks Out! Free mp3
Wednesday, July 23, 2008
Hello everyone - well I’ve succumbed to pressure to put myself on record and talk about how to get the best out of your Hot Yoga and Bikram Yoga practice.
Robert interviewed me (more like a grilling actually!) and we covered everything from just starting out to some of the key things that can be “the difference that makes the difference” in your practice.
It’s nearly 75 minutes of helpful - and free - info - as always, I’d love your feedback - please leave your comments below.
(And for those of you really totally modern Yogis who have iPods and iPhones - watch out for an update to an iTunes link coming soon)
Namaste
Gabrielle
Click below to play or download!
If the player is not showing, click "Permalink" and you'll be able to play directly from the page.
Download mp3 here Subscribe and get automatic updates in iTunes!
Posted by Gabrielle on 07/23 at 03:07 AM
Click here to read comments or leave yours (1) • News • Permalink
Your favorite yoga recipe resource list
Recently on the forum (July 2008) we had a request from kdawg to help with some suggestions for meals. Seems kdawg was a little bored with limited food repertoire. I got the feeling that what was wanted was some quick and easy stuff. So here is a blog for anyone and everyone to post their ideas of what is easy, delicious and a favorite meal, supplement or drink, for before and after yoga.
Google it baby!
If you enjoy cooking (and I absolutely love it!) then there are so many places to go online (as you would probably guess) to find recipes. I do use them for inspiration sometimes but one has to be a bit motivated to do that. It helps to have a basic idea or know what food you want to base your meal on. All have search facilities to pop in a selected ingredient.
Online recipe websites abound
I use www.epicurious.com. Discovered a new one the other day: www.veggiemealplans.com . It is difficult to recommend the best ones because there are just so many. You will find some that resonate with you.
There is nothing like a cookbook!
Nothing beats a book though. I love to flick through my cookbooks from time to time. It is great to open it up on the counter and work directly from it. Aah it takes me back to the good ol’ days.
I once bought a book called the 30 minute Vegetarian. And YES, all the recipes take only 30 mins to prepare. This is great because most of us mortals like to have a recipe to follow. There are not many of us who can look in the cupboard and whip up something new and interesting in 30 mins. I just found a score of stuff on Amazon. And although I can’t find the exact same book I have, I am sure that you will find something that appeals to you – that’s what the reviews are for!
It is a real skill to be able to look at your supplies and quickly rustle up something delicious, that provides variety and still delivers your nutritional requirements and satisfies your cravings. I do believe that the yoga will help you gain some clarity on what your body is requesting! And you too will get good at this.
Raw foods are fantastic
One of the books that changed my life was actually called Raw Energy by Lesley and Susannah Kenton (an English mother and daughter duo). I am actually not a raw foodist. Jared has given a great reference on that in the Regaining your figure posts.
Here is one of the gems I took away from that book: When you make a salad cut up all your pieces of vegetables and fruit and whatever, very small. Robert and I call them Super Salads! We LOVE them. We don’t make any of them identical. And go with the whim of the chef for the day (or make it together).
Salad suggestions
We will add a changeable selection of the following:
- Rocket and maybe other lettuce leaves
- Sprouts (nature’s powerhouses absolutely jam packed with enzymes)
- Herbs
- Fetta
- Dried or fresh fig
- Dried apricot
- Love it with fresh mango
- Basil
- Apple
- Avocado
- Selection of seeds and nuts; sesame seeds, pumpkin seeds (pepitas), sunflower seeds, maybe pine nuts or crushed toasted almonds
- Tofu
- Tempeh
- Carrot (grated – and we love the circular grater so we get lovely long decorative strands)
- Zucchini (grated or chopped)
- Raw broccoli
- Raw cauliflower
- ANYTHING that you want to put in
- Try popping in some vermicelli noodles
- Organic tinned beans or lentils (real easy)
- Some cooked rice, white, brown, wild.
The beauty of these salads is that you cut things small and you really TASTE them. And you find you can use vegetables raw that you would normally cook (say for example, cauliflower).
The flavors can be so explosive that you won’t even need to put a dressing.
Although if I do make a dressing it could be with:
- Avocado (mashed and some olive oil and maybe Bragg aminos)
- Balsamic vinegar
- Mashed mango (yum)
- Use your imagination and go wild.
Add your own suggestions
Hey, if you have some ideas for kdawg, some online resources to recommend, or just want to share your favorite meal that supports your yoga lifestyle then go ahead, and inspire us all 
. I know you want to 
Namaste
Gabrielle 
Posted by Gabrielle on 07/23 at 02:53 AM
Click here to read comments or leave yours (3) • News • Permalink
Yoga And Being A “Geek”
Monday, June 30, 2008
While it is true I have more than a small amount of scientific geek-skill (as well as being a Dentist in a previous life), there’s no doubt that the technical world can save us information-hungry yogis time.
My husband (Robert) who designs and implements these sites generally keeps me up to date with “all things geek” - but I thought it would be fun to hear from YOU with your own “yoga geek” tips ...
Please click the “comments” link below and tell me what “geek tips” you’d love to share!
(And while you are at it ... follow me on Twitter: http://twitter.com/gabrielleraiz)
Namaste
Gabrielle
PS. Do you have your own yoga blog? Feel free to leave a link here ... (only one per comment allowed. If you have more, email me and I’ll have Robert add them)
Posted by Gabrielle on 06/30 at 06:57 PM
Click here to read comments or leave yours (7) • News • Permalink
Hot Yoga: Help! It’s So Hot I Can’t Breathe
Thursday, June 26, 2008
Help I can’t breathe
Oh my god, it’s so hot in there. How will I ever survive? Is there enough oxygen? Ever feel as though you can’t breathe in the hot room?
Has this ever happened to you? Have you said or maybe even heard a hot yoga student say: “I can’t breathe”, “there is not enough oxygen in there”. I have heard it thousands of times. And with the exception of one time in my life in a Bikram Yoga studio with a capacity of 200 students where there were 300 of us piled high to the rafters puffing, panting and working oh so hard, I have NEVER been in or heard of another time where people were really, truly and authentically short of air! That in itself is another story and really worth telling. I may just do that another day.
Beware hot yoga skeptics
There is so much misinformation out there. And you know where that comes from? Usually from the folks who don’t know the first thing about the alchemy of hot yoga, the heated room and the amazing effects it has on mind, body and soul.
Usually it boils down to ignorance and fear. There are some valid concerns about the temperature and moisture levels, and the amount of fresh air. I’ve heard it all and it usually centers around how bad it is to exercise in the heat. If you go to http://www.hotyogadoctor.com/index.php/site/forum/viewforum/4/ there have been some great forum discussions about people who go to studios where the room has been, in my opinion, heated to dangerous levels.
If you are reading this you are either new to hot yoga, a diehard hot yogi who loves the heat, or maybe you still haven’t taken the plunge.
Is it too hot? Is it safe? Why do I feel like I can’t breathe?
So what’s really going on here? The whole issue is very complex and can be misconstrued by our own perceptions and ignorance. Believe it or not you can have those feelings:
* Of being stifled
* Of not being able to get enough air
* Of not being able to breathe deeply
* As if you are gasping for breath
* Of being hot and flushed
* Of being dizzy
* Of being unable to find even enough energy to get through the class or even get up off the floor
And they can all happen at many varied temperatures and not just in a heated room.
But is there really not enough air in there? Could it be something else?
Taking a positive look at the problem
Hang on to your seat because there is actually a huge upside to those uncomfortable feelings and sensations in your body.
Your lungs are your ticket to a fully enriching life experience.
The way you:
1. Hold your body
2. Hold your posture
3. Use your ability to open your chest
4. Use your diaphragm and draw life-giving breath into your body;
changes with your mood and physiology.
But not everyone has the same capacity. The more anxious of us, or at least when we are in fear, flight or fright mode, breathe very shallow into the top of the chest. We pant, often with mouth open and would be lucky to use more than 10% of our lung capacity.
Just as anxiety can trigger you to breathe in a shallow way, the reverse is true too. That’s right, shallow breathing can trigger an anxious state. If you only have a tiny lung capacity, only sipping small volumes of air, you could be challenged with a smaller ability to cope with stress.
Yoga teaches you to be happy
Breathing is key. Gosh that sounds so lame. But so true. When you learn how to breathe you open up the pathway to a journey of limitless possibilities.
On a physiological level, your yoga teaches you the physiology of happiness:
1. Standing tall
2. Shoulders down and back
3. Chest open and breathing deeply.
4. Your lungs are challenged to expand and when you can breathe more deeply and more fully, your body and life experience is more expansive.
It is as simple as that.
The converse is true. If you have a small lung volume:
* Breathing deeply can be a really scary experience as you bypass the physical blocks to lung expansion
* Your lungs may literally be sacs of unused tissue taking up a large amount of space in your chest cavity, yet be largely unused.
* In effect you are feeding your lungs just to stop them from stagnating (to keep them alive).
* They are almost deadweight in your body not doing anything but taxing your system, using energy but not giving anything in return.
Here’s a great analogy that will tease your mind. Imagine a circus tent. It gets unpacked and is laid on its footprint soon to be erected. Without its center pole it lies on the ground like a sad sack of plastic (albeit large). At this point it is hard to imagine that it could possibly fit thousands of people inside it. But here’s the thing: erect the center pole, prop up the center and magically a huge volume is instantly created. The same thing happens with your lungs and diaphragm. If you have years of minimal lung use with only small volumes filling them then your ‘center pole’ is only very small and the air just cannot get to all the little nooks and crannies.
* Breathing is a SKILL that can be improved upon.
* The deeper the breath, the bigger the ‘pole’.
* The more you can open your lungs the more breath you can draw in.
Your diaphragm needs exercise too
1. Your diaphragm is an extremely important muscle that spans the space under the ribs.
2. It moves downward on your inhales by contracting its fibres.
3. It works as you inhale to increase the negative pressure in your lungs to help draw the air deep down to fill them.
4. Your breath is as deep as the effectiveness of your diaphragm can work. If you cannot even inflate your lungs past that anxiety producing shallow breath, then guess what? Your diaphragm is getting very little exercise and maybe none.
I know you are probably skeptical, right?
Think about it. Imagine you go to your first classes in a hot yoga studio. The moisture is about 60-70% (considered perfect for optimum lung function). Your body is primed able to breathe more easily. But your lungs are so out of practice of breathing. They start to open up a bit.
The diaphragm is getting stimulated and starting to WORK. It starts to move downward into the abdominal space as it contracts. You can possibly feel the discomfort of this expansion. And on top of that, the lungs start to expand and inflate with some air. All of a sudden the body becomes awash with oxygen, prana, life force, chi, energy that it has been denied of for maybe the longest time.
Who knows why your resources have been so low? How did this happen to you in the first place? Did a lifetime of emotional and physical distress or experiences fashion your body into the way it is now?
Perhaps yes! So here you are newly exposed to this crazy hot yoga, betting your bottom dollar that you can’t breathe, that you can’t get enough oxygen into your lungs, or even blaming the heat for your physical crisis. When actually your body has been CRYING out for air, for oxygen and for the first time in the longest while you are ACTUALLY delivering the goods.
Physical discomfort or fear of change?
In part it is your physical body not being used to taking in that much air that makes you pay attention to these odd sensations in your body.
The other part is the sheer fear or discomfort of releasing your emotional demons (or whatever they are) through your breath and by the perhaps resistant physical expansion of your torso. You are finally using those tired disused muscles, and awakening millions of alveoli in your lungs, those wondrous little powerhouses that direct the good stuff into the blood and swap the toxins and impurities out back into the air that you breathe out.
Embrace the intensity
Once you realize this, you can embrace your practice and everything it reflects you with grace and open arms and with a receptive spirit. This is why this yoga is SO damn great.
You tease, coax and seduce your lungs open to receive the bounty of the universe in the form of life-giving oxygen. The heat and moisture in the room enhances this ability exponentially so that doing yoga in the hot room makes your benefits happen fast. So fast sometimes the mind cannot *cope* with the newness, the opening and the potential for change. Either the mind gets in the way and creates difficulties by sabotaging your efforts to evolve AND/OR the body has been *shut down* for so long that it is challenged by the physical stimulus of creating space.
Confront yourself in the mirror
Hot yoga is an intense experience that encourages deep breathing and helps you grow your lung capacity. This intense work in the heat fosters a strong connection with yourself looking at your reflection in the mirror. Looking in your own eyes can trigger many varied reactions which open you up to personal growth through self-confrontation.
Who knows what that might mean? One thing’s for sure the inability to look at yourself in the mirror is often accompanied by difficulty in breathing. The heat seems to accelerate the process and to me that has only an upside: You have the power in your hands. You have the ability to choose to process your *stuff* in a much more timely manner: it is your MISSION, should you wish to accept it .
If you can’t stand what that does for you, how those intense emotions or feelings start to bubble up from deep within and surface through sensations in the body including difficulties in breathing then you have choices to make at that moment in time.
You can EITHER be:
Fixated by the difficulties and *blame* it on the heat,
OR, you can tackle it head on in your own timeframe by continuing to go to class; face yourself head on and whatever your body and mind want to serve up to show you at that particular moment.
Once you know that you are actually feeding your body with more oxygen and enlivening your soul then you may just have the impetus to stand there and breathe through it, no matter how uncomfortable it is. In time you will do this while looking at your own eyes in the mirror, cementing a strong self-connection rather than doing what most of us do in the beginning which is averting the eyes, looking elsewhere, bending over, identifying with the *pain* rather than working through it more effectively by simply and effectively observing it.
Be an inspiration to you and others
Not able to breathe? Hardly! You are breathing better than you may have done in years. Love that feeling. Let it be expressed. Learn to breathe again. Now you know you can’t blame it on the heat or the air you will know what to say to the next person who complains that they can’t breathe.
In the meantime, please feel free add your comments (use the link I’ll give you below) and share with all of us what you think is your greatest tip to deepening your practice, or something that you have heard.
Remember it doesn’t have to be groundbreaking ... just useful, practical and something you want to share!
Tell us all what you think, believe or feel - click the comments link here
Feel free to download and share this report in printable format:
Posted by Gabrielle on 06/26 at 01:02 AM
Click here to read comments or leave yours (7) • The Heat • Permalink
Meditation 101
Monday, May 19, 2008
I am so, so happy to be following up on the huge response you have given me from the survey a few weeks ago.
I had intended to write a series of emails to you but on reflection decided to put it all together into one download. So see below to claim your FREE 17 page booklet entitled Meditation 101.
And when you do, please, Please, PLEASE come back and leave your comments.
I get a buzz from learning from you and your comments inspire me and others to expand our yoga-consciousness.
I am so loving being part of this community and continue to feel joy with it on a daily basis.
Namaste
Gabrielle
Download your FREE Meditation-101 here (requires Adobe reader)
HotYogaDoctor-Meditation-101.pdf
Posted by Gabrielle on 05/19 at 04:06 AM
Click here to read comments or leave yours (9) • News • Permalink
Hot Yoga Survey Results - Interesting!
Wednesday, May 07, 2008
What an incredible week!
You might not know, but I asked our wonderful Hot Yoga community and forum visitors to respond to a short survey.
It was only up for one week - I had to close it off Tuesday last - but we had an incredibly positive response.
You guys are passionate about this stuff!
It has taken absolutely ages to get through all the hundreds and hundreds ... AND hundreds ... of survey results.
Whether you had time to answer the survey or not, the results are really interesting, and because of the huge number of respondents, results are representative of the group as a whole.
So I am publishing some of the numbers so far (more as we make the relevant analysis and plans). I also wanted to let you know what I am working on that will satisfy your deepest Hot Yoga desires!!!
You probably already realized that women are the biggest practitioners of yoga - but take a look at the stats below:
Men are really starting to take up welcome space in the studios and now number 28.2%. That’s great guys. Keep it up. Only 10 years ago that figure was about 5%.
And you guessed it, in this modern-audio-visual-internet-downloadable-streaming-video-age - the vast majority of you want stuff you can see and feel, or see and hear, or just hear!
Hmmmmm you yogis are going to keep me up on my toes. LOL (yes Gabrielle - “high up on your toes, heels up, knees up” haha. Robert)
Here’s my promise: Over the next few weeks I am going to share with you some of your most popular Hot Yoga desires .
I’ll also share what I think makes our community tick - and what I can do to add more value to it.
By the way, I was very humbled to read a huge number of comments from the survey all similar to the following real comments taken from the survey:
“you do a great job with everything”
“i love what u have provided so far via email.”
“Love your website and think you are doing all the right things. Wish there were more studios in my area.”
“An online portal that can bring like-minded Bikram enthusiasts to share their experiences and knowledge (which I can already see much of in the forum etc),,, I praise you for all of the exhaustive work you have already undertaken! It appears that you already offer the most comprehensive information on Bikram Yoga (posture analyses, forum, timing guidelines for each posture) and it is much appreciated!”
“i’m delighted with you in any event and think this is a really great initiative”
“I love your site as it is, especially the forum, and I am really looking forward to the Master Class...thank you!”
(Re: MasterClass - not long to wait now!!)
And did you know a huuuge portion of you actually DON’T practice your yoga at a studio!
But that, as they say, is music to my ears. I have a ton of things that I am planning that will help you in the studio and at home. So… stay tuned.
Here is another heavily recurring theme from the survey results.
Take a look at the following 3 questions. They all concern the meditative and spiritual aspects of this yoga.
- What does it really mean to be in the moment?
- How do you break through that mental barrier and really start to meditate?
- When and how does this practice become a spiritual one?
So, to get the ball rolling, in my very next release I am starting the Meditation 101 Series!
Yes ... it’ll be free.
I will be addressing these questions by:
- Walking you through the basics of meditation;
- How to make your Hot Yoga meditation more rewarding;
- The differences between different styles of meditation; and
- Why a 90 minute hot yoga class AUTOMATICALLY attends to many aspects of practical meditation - and how you can easily deepen this.
I love that we are building a thriving forum where people can come and participate. There are thousands who are getting value every month - even if they are not registered members or actively posting. Some come back every single day to check out new topics, questions and answers!
By the way - somebody said this in response to the question “What would you most love to see us create for you?”
“An online forum where specific issues and challenges could be discussed and solutions shared.”
Which had me somewhat bewildered and wondering just how loud I have to shout that ”we have one already” !!
Let me reaffirm that we DO have a very active and wonderful online forum waiting for you to tap into!
And while I’m talking about the forum - I actually had a ton of very specific questions that were asked of me in those survey text answers. So, over the next few months I will be addressing some of those in emails and blogs.
BUT, if your question was urgent, then PLEASE head over to the forum now:
http://www.hotyogadoctor.com/index.php/site/forum/
Please post your question there. I am always happy to help. The forum has a life of its own now - with regular contributors and lots of lovely dialog between members. It makes my heart soar to know it means a lot to you.
It really is all about you ... I would really value your comments, thoughts and ideas below ... after all, it can only help me make these resources more useful for you!
Namaste
Gabrielle
(Gentle hint ... the link to the comment page is just below. LOL!)
Posted by Gabrielle on 05/07 at 02:55 AM
Click here to read comments or leave yours (5) • News • Permalink
I’d love your input!
Wednesday, April 23, 2008
Dear Internet Yogi!
This time I’m seeking your input - I’m doing everything within my power to make this site an amazing Hot Yoga and Bikram Yoga-related resource.
I’ve got some verrrry interesting new things in the pipeline - but to make sure I’m covering ALL the bases, I’d love to hear what YOU think!
So if you are willing to take a 3-minute survey, then click the link below ...
UPDATE: The survey is now closed - but I’d still love to hear what you have to say ... please click the link below and leave your comments!
Then sit back and wait for a whole raft of things coming your way ... as per your requests!
Namaste,
Gabrielle
PS. As always, you are also welcome to leave comments right here - I read them ALL.
Posted by Gabrielle on 04/23 at 03:07 AM
Click here to read comments or leave yours (2) • News • Permalink
Yoga Stretching Exercises - 15 Minutes A Day!
Monday, March 31, 2008
Hello fellow Yoginis & Yogis!
I believe practicing yoga asana (or poses) is an excellent metaphor for our emotional, mental and physical state. Stretching is definitely a way to find more space, ease and receptiveness in this world and not be curled up tight into a ball of stress almost cocooning ourselves away from experience.
I have a new friend called Lucas who is also a yoga teacher. We were talking and I was telling him I want to put together another ebook for my readers. The last one was really very popular and we had such great feedback. I asked Lucas if he would contribute an article.
Well, he sent me an article. In actual fact that is wrong. He sent me an ebook! I really love it.
>> No longer available. If you’d like a copy, please contact me privately!
It is a complete at-home stretching guide with interesting facts backing it up, linking diet to flexibility. It is really nicely written and although you may not agree with *all* the dietary advice it is definitely worth working your way right through it.
I did and I started on them immediately after I finished the last page (I really did!). There are some beautifully effective exercises in there that will really advance your yoga practice.
It’s so nice of Lucas to let me offer this valuable guide to you free. So many people read and ask questions on the forum about how to stretch certain areas of their tight bodies, hips, lower backs, shoulders. This is a great way to get you started on a simple effective stretch program. Lucas recommends 5 days a week 15 minutes a time. But you can do whatever you want: before a Hot Yoga class, after a Bikram class, when you get up in the morning; you decide.
Here is the link to Lucas’ ebook again. I am sure you will enjoy it and hope you will as much as I did. Please come back and leave your comments on it too. I would love to hear your feedback.
>> No longer available. If you’d like a copy, please contact me privately!
Oh, now that you’re here, you might notice the entire “hotyogadoctor” website has been upgraded - looks sooo different now. Love your feedback on that too ...
Namaste
Gabrielle
PS. As a result of corresponding, Lucas & I are now working on something special for you ... more soon (in a week or so - stay tuned!)
PPS. Holy Asana! Lucas has just told me he normally sells this book for $19.95. I had no idea ... so the upshot of that is that I’ll have to take the link down in 10 days time - you’ll still be able to get it by emailing me privately if you are here and the link is no longer active. Wow, thanks again Lucas!
Posted by Gabrielle on 03/31 at 04:02 PM
Click here to read comments or leave yours (17) • Lifestyle • Permalink
Hot Yoga Pose Timings
Wednesday, March 19, 2008
We've had so many requests for this yoga pose timing sheet that I finally got around to publishing a more thorough guide - I didn't want to just offer a half-hearted solution.
Those of you practicing the Bikram method will recognize these timings and be able to use them at your home practice or as a guide when traveling ...
Sanskrit |
English |
First set |
Second set |
1. Pranayama |
Breath Of Life |
6 second inhale 6 second exhale 10 breath cycles |
10 breath cycles |
2. Arda Chandrasana |
Half Moon Backbend |
45-60 sec 10-20 sec |
25-35 sec 10-20 sec |
3. Padahastasana |
Hands to Feet |
30 sec |
20 sec |
4. Utktasana |
Awkward |
10 sec per part |
10 sec per part |
5. Garurasana |
Eagle |
10-20 sec |
10-20 sec |
Water break |
|||
6. Dandayamana Janushirasana |
Standing Head To Knee |
60 sec |
30 sec |
7. Dandayamana Dhanurasana |
Standing Bow |
60 sec |
30 sec |
8. Tuladandasana |
Balancing Stick |
10 sec |
10 sec |
9. Dandayamana Bibhaktapada Paschimottanasana |
Standing Separate Leg Intense Stretching |
30-40 sec |
30-40 sec |
10. Trikanasana |
Triangle |
20 sec |
20 sec |
11. Dandayamana Bibhaktapada Janushirasana |
Standing Separate Leg Head To Knee |
20-30 sec |
20-30 sec |
12. Tadasana |
Tree |
30 sec |
|
13. Padangustasana |
Toe Stand |
30 sec |
|
14. Savasana (2 min) |
Dead Body/Corpse |
120 sec |
|
15. Pavanamuktasana |
Wind Removing Pose |
20 secs all parts |
10-20 secs each part |
16. Sit-up |
Sit-up (! - no Sanskrit) |
||
17. Bhujangasana |
Cobra |
10 sec |
10 sec |
18. Salabhasana |
Half Locust |
10 sec |
10 sec |
19. Poornasalabhasana |
Full Locust |
10 sec |
10 sec |
20. Dhanurasana |
Bow (or Floor Bow) |
20 sec |
20 sec |
21. Supta Vajrasana |
Fixed Firm |
40 sec |
40 sec |
22. Ardha Kurmasana |
Half Tortoise |
20 sec |
20 sec |
23. Ustrasana |
Camel |
30-45 sec |
20-30 sec |
24. Sasangasana |
Rabbit |
20-25 sec |
20-25 sec |
25. Janushirasana |
Head To Knee |
20-40 sec |
20-30 sec |
26. Paschimottanasana |
Intense Stretching |
20-40 sec |
20-40 sec |
27. Arda Matsyendrasana |
Half Spine Twist |
20-40 sec |
|
28. Kapalbhati |
Breath Of Fire |
60 counts (usually around 2 exhales per second) |
60 counts a little faster (usually around 3 exhales per second |
Right click the link and "Save Target As ..." to download the pdf!
Posted by Gabrielle on 03/19 at 01:52 AM
Click here to read comments or leave yours (3) • Poses • Permalink
Opening Up Your Hamstrings With Hot Yoga
Wednesday, February 27, 2008
Note to all: This is in response to a very good question from one of our members, Johnny. I thought the answer could be helpful to all, so I have included photos and published this as a new article. Hope you enjoy it!
Thank you Johnny for your message. I am so happy that my work has been a positive influence.
Your swimming progress because of your growing breath is evident and can only get better. Swimming and Hot Yoga are great partners both able to balance strength and flexibility. I find they help me with my stamina.
Regarding your inability to get a straight back in a forward bend. This could be related to your ‘hamstring’ problem. I would definitely need more information.
Perhaps you could tell me whether you know if you have tight latissimus dorsi (your lats) or whether you have a tendency towards rounded shoulders or anything else that could help me understand. When you bring your arms over your head and clamp them in do your shoulders rise up or can you lengthen your neck and lock out your arms? Does your neck feel tight or chin drop?
Answers such as these or sending me photos (to my email if you prefer) could help me!
Now to your hamstrings. Some of your issue could be related to the above. I will go on what I have right now.
There are specific techniques to loosen the hamstrings within the series. It is knowing specifically how to use these concepts that can escape us. I will try to help you determine whether your poses can be approached in maybe a better way. And give you some ideas to stretch your muscles using the heat (after a yoga class) or at home.
Reciprocal inhibition is one way our muscles work: one muscle works hard and the opposing one relaxes. There are a several poses in the series where you have the choice of having bent or straight legs.
The standing poses of this type are:
- Hands To Feet Pose, (Padahastasana)
- Standing Intense Stretching Pose (Dandayamana Bibhaktapada Paschimottanasana).
When you use your arms properly in these poses a reflex called the clasped knife reflex is activated and when you pull hard, with your biceps, so that your elbows point backward (and never out to the sides) then your hamstrings reflexively relax - even when your legs are bent.
With Hands2Feet you already know to keep your body on your legs. If you have even a little space then you start to use your arms in a different way. Your shoulders erroneously get engaged and the result is LESS STRETCH through the back of the body.
Same goes with Separate Leg Intense Stretch pose. You must engage your biceps to pull. When you do, the shoulders move away from the head, decompressing the neck, recruiting more power, and at the same time resolving tension.
Now that sounds pretty simple but you need to make sure of a couple of other details. The instructions in most studios are to step out 4 foot. But did you know you can have your feet too far apart for your body?
This is stepping out too wide
This is a friend of mine who practices yoga in another city. She wasn’t getting anywhere with this pose so I asked her to do it for me the way she has been taught. This is REALLY how this happened, honest!
When you step out too far your grip is compromised. When my husband started Hot Yoga years ago, he was stepping out too far and causing spasms in his adductor muscles. So you can acknowledge that the command to ‘step out further if your forehead doesn’t touch the floor’ doesn’t apply to everyone. Anyway, I digress.
What my friend was doing was following directions. Her step out was as commanded but then she could only reach the sides of her feet only able to slip her fingers in under her arches at a 90 degree angle.
This is the least effective foot grip. Ideally you want to be grabbing your feet from behind your heels. If you can’t manage that then from the sides of your heels, and if that is difficult as far to the back as possible and preferably behind the arch.
Try bending your legs quite a bit more than usual to get the grip. Then bend your elbow near your shins and pull with your biceps, trying to angle your elbows close to your legs. With your legs bent and the pull as described you begin to feel a lengthening stretch not only in your legs but also in your back. See below.
As soon as my friend took a slightly less wide step, she could grab her feet more from the back where they should be. Her legs were a bit more bent but immediately she could feel the stretch really WORKING through the back of her body.
See the more effective stretch (above)?
Photo above shows stepping out too wide
OK now look at the shoulder and hand positions in the photo below with the shorter step out - notice the difference?
This is the right way to do it!
The other issue is working out whether to keep your legs straight or bent. Mostly students straighten their legs before they are ready. In reality, most students should have their legs bent. Do you remember the stretch you get in Hands2Feet? That is for most students a bent leg pose. But you still manage to get your delicious stretch through the legs. This other Stretch pose uses the same concepts.
I suspect that your back will probably be rounded somewhat when you are pulling through this one because of your initial comments. When you have come down, arms out, bend your legs and slide your hands down the back of your calf muscles to reach around behind the heels.
With every fiber of your being, work on straightening your back. With your pull, work your chest through your shoulders. Try to feel an arch in your spine rather than a rounded element.
ONLY when your back is straight can you even contemplate straightening your legs. Most students should practice this pose with bent legs.
Johnny, there are other poses which require you to pull on your feet where you need to sacrifice the desire for straight legs and bend up the legs to pull with your biceps muscles. These include Pashimottanasana (near the end) and you can even use this principle in your sit-ups.
If you want to get some extra stretches then a great time is after class when the body is already very warm and more receptive to stretches. Make them long and slow. When I mean long I mean hold them for minutes at a time. Your body will open slowly. But more specifically your body recognises the safety in the stretch when the stretch is about 20 seconds long. On occasion I have taken 10 minute stretches in one position. Great! Perhaps before you embark on different styles of yoga, let’s ascertain whether your technique is serving in the best way possible.
I want to leave it here because if you would kindly give me that information I requested then I can see if there is anything more that I can add.
Posted by Gabrielle on 02/27 at 01:51 AM
Click here to read comments or leave yours (3) • Muscular • Permalink