Your muscles ache from a good stretch. This is quite normal and is part of the process. Stretching has seemingly been with us and particular with athletes since the beginning of time.

A very key point to good stretching is to hold the stretch for at least seventeen seconds. This is a pearl of wisdom gleaned from a ballet teacher a few years back. She said that any stretch under 17 seconds was just not effective.

The 17 second rule is exceeded in the high intensity Bikram’s yoga where stretches are held for about 30 seconds. Don’t forget the high level of heat that is used in Bikram’s to extract that last little bit of stretch out of your muscles. An interesting twist that is not necessary to gain benefits from stretching. But, it can’t hurt, right?

So what kind of benefits can you expect from stretching? That’s an easy one. Have you ever seen the movie, Blood Sport? Did you know that Frank Dux could truly stretch his body to the extreme. The actor that played him was quite elastic as well.

Great elasticity is also something you might see in well trained Spetsnaz(Russian)agents. They often work out with Russian kettlebells too. They are for superior strength gains and the ability to withstand ballistic shocks.

Why are stretching and flexibility considered important to these people? Stretching gives one the ability to have explosive power available at one’s fingertips without the need to warm up. Of course most of us are not martial artists or agents. But, you’ll be happy to know there are plenty of other benefits.

Let me give you an example. After learning to sit in the full lotus position for long periods of time, my ankles became very flexible. One day I was walking along and my left foot fell into a pothole. This mishap pushed my ankle sideways to about 90 degrees from it’s normal position.

Amazingly, this didn’t even hurt, not one bit. If my ankle hadn’t been so flexible, I may have suffered a sprained ankle. At the very least, it would have hurt for days.

Key point: stretching helps us to avoid injuries. Not only that but if you do have a muscle, tendon or ligament injury it should heal faster, theoretically speaking.

Stretching actually grows the ligaments, tendons and muscles being stretched. They really grow longer over time.

Check with your physician before undertaking any type of exercise, including stretching.

In addition to stretching our muscles we should pay attention to our oral hygiene. With more diseases being linked to periodontal disease, it only makes sense to learn about reversing gum disease. A mouthwash, such as therabreath oral rinse, which is pH balanced and oxygenated might hold a key to better dental health. For whiter teeth, you could try kardashian teeth whitening. Honestly though, if you don’t absolutely have to have whiter teeth, your dental health is probably better off without any whitening products being put in your mouth.

Consult your doctor for advice, diagnosis and treatment of all health issues.

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Vancouver yoga instructor Ron Stewart encourages his students to relax and let it all hang out, quite literally.

Stewart, 45, teaches naked yoga, a workout that incorporates all the poses, stretches and meditation exercises of conventional hatha yoga, but, as the name suggests, is done in the nude.

“In a yoga context, when you consider that we are all naked under the fabrics, under the clothes and the designer labels, it makes complete sense to remove them and get back to something more basic,” Stewart says. “When you get a room full of people naked, there’s no status. I feel like I can genuinely say there’s less ego.”

Naked yoga classes have been offered for years in major American cities, including San Francisco, Los Angeles, New York and Seattle. It was only a matter of time before it hit yoga-loving Vancouver, even if it is the home of Lululemon.

Stewart, who is also a professional dancer, began teaching naked classes a little more than a year ago at a Gastown studio; in April, he moved to a larger space at the Scotiabank Dance Centre downtown. The all-male naked yoga classes, offered twice a week by his Skyclad Yoga company, are regularly full, drawing about 30 students to each.

Attendees are typically aged 30 and older, and include all body types and levels of expertise. Many have never tried yoga before, Stewart says. “For a lot of them, it’s comforting to have only men in the room.”

It’s the same philosophy behind women-only gyms. But although women are active in naked yoga groups in the United States, so far, they have not embraced the trend in Vancouver. Stewart says a female associate tried offering naked classes for women last year and received little response.

Naked yoga for men is also budding in Montreal: David Flewelling, who operates the city’s Mudraforce Yoga, says he has enough students to offer three men’s classes a week (N.B.: Bring your own mat).

“I was pleasantly surprised to find out there was a niche in Montreal for that,” he says.

Most participants are gay, both Flewelling and Stewart acknowledge. But Stewart emphasizes that the sessions are not about sex. Rather, the aim is to provide a non-judgmental environment where men can practise a physical and spiritual activity. He likens the experience to skinny-dipping.

Before class starts, Stewart pulls down the blinds and turns on soft-hued studio lamps to replace unflattering overhead lighting.

Then, he and his students roll out their mats, strip down and begin.

Since everyone is focused on his own breathing and postures, any feelings of insecurity and shyness dissolve within minutes, Stewart says.

“[Being naked] becomes the wallpaper, the background. What becomes the foreground is the physical experience.”

Bring your own mat

Scotiabank Dance Centre, 677 Davie St., Vancouver,

402-404 St. Pierre, Montreal, 514-499-2935,

freewebs.com/mudraforce/nakedyoga.htm.

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“I did not come to yoga to stretch. I came to live.”
~Maya Breuer, Kripalu Yoga Instructor

————————————————————————————-
This article is a repost from our old blog – originally dated June 2008.
————————————————————————————-

Coming to Yoga

As we age, we embrace new things, we evolve and grow in wisdom and strength. This is not always so, but it can be, if we maintain an openness to new ideas and accept life’s challenges gracefully, as difficult as that may sometimes seem.

In my own evolution I have recently embraced a challenging new thing, one that actually facilitates my ability to accept other challenges with grace and strength. That thing being yoga.

I do not know what originally drew me to yoga, especially as the attraction began a few years ago when I was in the worst physical shape of my life. Still, yoga had an unknown appeal and I began reading and learning about it. At that time I did not incorporate it into my life, but that door remained open.

Brief dabblings in yoga over the last year have shown me that it’s not easy but that it is fun, and it remained very appealing.

Now, having been vegetarian for nearly nine months, and having shed over 40 pounds towards reclaiming my college/high school weight, I just suddenly incorporated a practice of yoga into my life.

The impulse was my thirty-second birthday at the end of March. I received an organic yoga mat as a gift from my fiancé, Serge, and he also paid for my first two yoga classes at the local ashram. Those classes were in the Sivananda style of yoga.

Though the classes didn’t work out, as the instructor was like a drill sergeant, I adopted a home yoga practice that has really done something good for me.

In the very beginning I did not believe that I would be able to stick to a regular yoga practice, and doing it every day seemed like a chore. I felt silly mostly, there was hardly a single pose that I could manage to do in a full and proper way.

As a result, there was no consistency to my yoga, it was done sporadically, without much focus. For whatever reason though, my focus is sharper now, just a couple of months after that rocky start.

Yoga is not the first thing that I do in the morning, but it is always done before breakfast and before I get pulled too deeply into my work for the day. I have been doing it everyday, except Sundays, for a few weeks now and I love it!

Why do Yoga?

It is difficult to explain why people do yoga and it is just as difficult to explain even my own reasons for doing yoga. All that I can say is that it changes my life, if effects the quality of my day.

I suppose the best way that I can explain the benefit that I derive from it is: I have better flow. Both my life and my energy seem smoother and more vitalized.

What is startling about yoga, when you first come to it, is how challenging it is. Glossy yoga magazines and television workout programs all make it look so glamorous and graceful. But the truth is that those people, who can look either graceful or glamorous doing it, have been putting their effort and focus into developing their yoga practice for years.

You and I will most likely look more wonky, wobbly and somewhat pained when we begin practicing yoga. But that is okay, most kids can’t do a cartwheel when they first walk into a gymnastics class and yet, after a bit of practice and stretching, they learn how to fly through the air with ease.

Perhaps the most rewarding, and life-changing, aspect of yoga is the shift in your focus that occurs with regular practice. You learn, mayhaps more than in any other area of your life, that it is really all about the journey and in time you begin not to focus on the destination. This is a valuable life lesson which will benefit you both on and off of the yoga mat.

You will most likely arrive at a yoga practice for the physical health benefits, which are numerous. There are psychological benefits to adopting a regular yoga practice, including less tendency toward depression and a lowering of stress levels. Physical benefits range from lower blood pressure to a reversal of degenerative diseases. I particularly enjoy the increase in physical strength as well as the gentle reshaping of my muscles and overall appearance.

Plus, it is a little time to yourself, for yourself. Most of us don’t get much of that anymore.

Beginning Yoga

If you have the inclination to explore yoga, the very first thing that you may do is to type “yoga” into Google. And what you get will probably overwhelm you within a minute or two. There is just too much information out there in the modern world, and western society is majorly obsessed with eastern traditions such as yoga!

You will find out that there are different paths of yoga, most referring to its spiritual benefits. And when it comes to the type of yoga that we usually think of, the on-the-mat kind, you will find that there are several different styles, all begun by a yoga teacher or guru, each with different goals and focuses. Some of these include Hatha, Kundalini, Ashtanga, Bikram, Kripalu and Sivananda.

I would recommend for beginners to look toward the basic style of yoga, called Hatha.

So, supposing that you take my recommendation, how can you find out more?

Again, information on yoga abounds! Most places that offer yoga classes will offer Hatha. The Yoga Journal is a fantastic resource, and officially the only magazine that I have ever read from cover-to-cover. You might also want to check out a video or a book.

To save you time in choosing resources, I have listed the only two videos and the only two books that I ever found useful in exploring yoga, and that is after hundreds of dollars worth of searching.

Hatha Yoga Illustrated, by: Kirk, Boon and DiTuro The BEST book on Hatha ever!!!

Yoga Bliss, by: Tara Fraser A cute and easy beginners booklet.

Yoga Conditioning for Weight Loss (DVD) It’s great for beginners too!

Yoga Journal’s Yoga for Beginners (DVD) Simple intro video and a helpful pose guide.

Take it easy in the beginning and do not expect to look like a ballerina in your first session. Expect to look like an elephant on rollerblades, and be proud if you only end up looking like an ostrich on ice-skates.

The most important thing to remember is to try and keep your muscles (especially facial muscles) relaxed even when you are holding a position that may be physically demanding or uncomfortable. And equally important is to stay mindful of all the stretches and pinches that you are feeling in your body, be aware enough to know when you have stretched to your limit or held a pose long enough.

Following these pieces of advice will ensure that you get maximum benefits and minimum injuries from your yoga practice.

Basic Yoga Routines

Here are the three routines that I have designed for myself, each is comprised of twelve poses or asanas, mainly drawn from Hatha Yoga. Please note that not all poses are for all people and if you have any contraindications to certain poses you should not attempt them as a beginner. You can find out about what poses should not be done with certain types of injuries by looking them up in a book or at the Yoga Journal website.

When I say that I do these poses, what I actually mean is that I attempt these poses. You will not be able to do all of them and what challenges you will differ from what challenges me. Just keep at them and the full pose will come to you, as you gradually come to it.

I generally alternate these routines, relying more heavily on the first two and interspersing the third one for fun, flavor and a bit of a challenge. The opening move, sun salutation, is actually a series of poses comprised of mountain, upward salute, standing forward bend, high lunge, downward-facing dog, plank pose, four-limbed staff pose and upward-facing dog. They flow nicely into each other and the sun salute is easier than it sounds.

First Routine

Second Routine

Third Routine

These yoga routines can be as long or as short as you wish. You can do them quick and aerobic, or you can do them in a more peaceful and meditative way…the choice is yours. Most yoga instructors will tell you to do each pose, on each side, either six times or twelve times. I am still beginning, so I chose four times for now. I hold most poses for thirty seconds each, some for one minute and others I can only manage for ten seconds.

My yoga routine is usually a 15-20 minute affair, but has lasted as long as 40 minutes. After my morning yoga routine I also add a few aerobic and Pilates moves to finish up with. Generally these are sit-ups, leg-ups, scissor kicks, standing toe touches, jumping jacks and jogging in place. I finish with a yoga bow and roll up the mat until the next morning.

Be sure to always end with Corpse Pose, as this is where you rest while your mind and body integrate all that you have learned and experienced in your session.

What I like about yoga is that it offers increasing levels of challenge, and these differ for each individual yogi. I am slowly feeling my muscles and abilities develop, each day my practice is different. Yoga is never the same twice, with different muscles offering more or less stretch and resistance each morning.

I work toward supported headstand, king pigeon and toe pose. In yoga, you compete with no one and the only challenger is your own unique body. I know that there will be days when I will accomplish them and days that I won’t. And that is what keeps yoga fresh and fun.

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Diane Dragone (still) has the Dancer in Her Soul

by Sally Deering 

 In the 1920s, when Shirley Temple tapped into America’s hearts with her bouncing ringlets, ruffled crinolines and shiny black tap shoes, mothers from Canarsie to Kenosha trundled their daughters off to their local dance school dreaming of their baby girl’s name in lights. Nowadays, child stars go by first names like Britney, but the local dance school still thrives as the only training ground for kids who dream of a dancing career.

 One local dance pioneer who has kept the stage lights burning in her neighborhood dance studio for the past 34 years is Diane Dragone, Artistic Director of The Kennedy Dancers, a professional dance company and dance school that stands in the wings of New York City.  Through her school and with her years as a teacher and choreographer, Dragone has trained and enriched the lives of thousands of inner-city kids – some who became professional dancers — and she has brought modern and classical dance performances to the multi-cultural and economically-diverse Hudson community.

 On Friday and Saturday, May 7 and 8, dance-lovers will have the opportunity to see Dragone’s dynamic troupe perform when The Kennedy Dancers take the stage at St. Joseph’s School for the Blind in their beautiful theater space on Summit Avenue in Jersey City. This Spring Dance Concert will feature contemporary choreographer Sean Curran’s “Force of Circumstance,” and three Dragone choreographies:  ”Caven Point” – about a Jersey City encampment during WWII; “La Dolce Vita,” Dragone’s valentine to her Italian heritage with songs by Rosemary Clooney, Dean Martin and Louis Prima; and the World Premiere of “My Obsession with Cats,” – a choreography that’s close to Dragone’s animal-activist heart.

 A successful business-and-Renaissance woman, Dragone runs a dance company and school, choreographs , raises a family, performs community outreach and rescues stray animals – all in a day’s work. And at the heart of it all, she is a dancer teaching others the “language of dance” so that they may feel the thrill she has known twirling across the stage, leaping into the air and springing into a dance partner’s arms. 

 ”Dancing is ageless, I believe that,” Dragone says, sitting at her desk while a teen ballet class is in progress in her studio on Central Avenue.  “Everybody can dance; you have to break through those inhibitions.  Dancing can be a healing process. It’s excellent for your body, mind and soul.”

 FELINES AND THE REPERTOIRE

The Kennedy Dancers performances on May 7 and 8 in the theater at St. Joseph’s School for the Blind will feature the professional company and the Inner-City Youth teen company composed of students who have trained with Dragone since they were toddlers in tights and taps. One of the highlights of the program will be Dragone’s “My Obsession with Cats,” a choreography about the felines Dragone adores and rescues with the help of her husband, teacher and professional videographer Tom Horan and their children Gigi, 17, and Danny, 15.

 ”Cats are beautiful, their movement is beautiful and their personalities are all distinct. They’re a great source of inspiration for dance because they move in many ways,” Dragone says while her two studio cats Sylvester and Silvio are busy cat-napping near her desk. “There have always been cats in my life from the time I was little.”

 Dragone has choreographed hundreds of dances and currently, The Kennedy Dancers perform about 30 dances from the repertoire in venues throughout the tri-state area. Committed to bringing dance to all members of the community, Dragone offers ballroom and exercise classes to seniors; ballet and tap to toddlers and adolescents; ballet, tap and hip-hop to teens and ‘tweens and Zumba and Yoga to adults. A certified dance teacher by the New Jersey Department of Education, Dragone has taught special education dance at Hudson County Schools of Technology and brought dance to children and adults with physical and learning disabilities at St. Joseph’s School for the Blind in Jersey City.

“They loved the dance classes,” Dragone says of the children with disabilities. “It was very emotional for our teachers because some of these children are encapsulated in their own world or they never really experienced creative movement before and you could see they loved dancing. If you can’t see very well and you’re afraid to move, this was a really freeing experience.”

 That program lost its funding. So did the program teaching dance to incarcerated teenagers at the Hudson County Juvenile Detention Center in Secaucus, which was funded by the New Jersey Council on the Arts.  Dragone hopes someone will come up with the funding to reinstate both programs. The students looked forward to it, she says.

 ”I think dance gave them something beautiful and challenging,” Dragone says.

 A LOAN TO BUILD A DREAM ON

Creating beautiful and challenging dances was the most important thing to Dragone back when she first opened her studio in 1976 with money she saved and a loan from her parents Anne and Daniel. It was a tiny, bohemian studio on Kennedy Boulevard in Jersey City that her dad helped her paint and where she used her training as a dancer and her certification as a teacher to teach ballet, tap and jazz to kids and teens. 

 ”The dance students are the mainstay of a company,” Dragone says. “You’re developing young minds and bodies and your goal is to give them an aesthetic, enjoyment and a sense of physical accomplishment. The beauty of dance inspires children and adults to keep coming back to the dance studio.”

 And if the students can’t come to the studio, then Dragone goes into their living rooms with the cable-TV show she hosts and produces with her husband, Tom.  “Dance Vista,” features interviews and choreographies by contemporary dance artists and, after 13-years on the air, the show is now seen on cable stations throughout New Jersey and New York.

 THE STUDENTS’ SUCCESS

Many of The Kennedy Dancers’ students go on to professional dance careers and Dragone is thrilled by their successes. One former student is performing in the musical “Buddy” in London’s West End; another is currently in a show at the La Mama theater in New York.  One dancer joined the Miami Ballet, one is with the Martha Graham dance company and another is featured in the Julie Taymor film, “Across the Universe” – and those are just recent accomplishments.

 ”I’m thrilled for them and proud of them,” Dragone says. “I love it.”

 Determined to bring The Kennedy Dancers to new heights, Dragone’s choreography “God Bless America,” was recently named a finalist in the NJN Hispanic Dance competition to be held at the New Jersey Performing Arts Center (NJPAC) in May. And last year, the New Jersey State Council on the Arts gave Dragone and The Kennedy Dancers an Award for Excellence for their outstanding work and Dragone’s compelling choreography.

 THE DANCER IN HER SOUL

So, how does a choreographer make dances? What comes first, the movement or the music?

 ”I see people walking down the street, kids dance around, the windshield wipers move;” Dragone says, “I sit in the car listening to the radio and someone walks by to the rhythm of the music – all things can inspire your dances.”

 And that goes for cats, too.                                                                                         

 The Kennedy Dancers present their Spring Dance Performances on Fri, May 7 and Sat, May 8 at St. Joseph’s School for the Blind 761 Summit Ave, Jersey City.

Tickets are $15 in advance and $20 at the door; $18 for students and seniors with ID.

Call 201-659-2190 for tickets and class information or visit kennedydancers.org.

Filed under: Cover Story, Dancing, Live On Stage, Local Live Theater

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River View Observer » COVER STORY-Leading The Kennedy Dancers is a post from: www.HealthYogaReview.com

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To achieve the yoga glow-like zen, we have to start somewhere. Here are a few tips and products to help you start out small, and end up happy and limber with a glow all your own. Try using a yoga strap Using straps can really help you get into those tougher poses that require the flexibility that you just don’t have yet. The yoga strap will allow you to put the resistance where you need it. For example, you can use straps to connect one arm to the other, extend your reach from your feet, and many other tricks.Yoga Bolsters for back support

Bolsters are firm long and narrow pillows normally filled with a dense cotton and designed specifically to help support you tummy and back during your yoga practice. Bolsters can really come in handy for poses that require a lot of core strength. Another great use for them is to put them under your knees for support as you rest

Select the right mat Selecting a mat can be overwhelming. They come in thin, thick, cotton, short, long, and wide. For starters I’d recommend getting a skidless thick and long yoga mat. This will provide the comfort and stability for getting the hang of the traditional poses you’ll learn right away.

Yoga BlocksYoga blocks come in all shapes and sizes, and are mostly used to modify a pose or to provide support for your hands and feet for those poses where you can’t quite stretch to the extent you want. Blocks can bring the stretch destination closer to you until you reach your flexibility goals.These are just a few of the yoga props you can use when starting out, and can even serve you in your yoga practice over the years to come. Just remember that yoga is a very personal exercise, you set your own limits, and you set your own boundaries. You will only improve at the rate to which you push yourself.Find more helpful posts on the yoga-glow blog, such as 5 yoga tips for pregnant woman

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Hatha yoga is one of the more laid back yoga exercise styles. Most often Hatha yoga is a slow paced yoga class. It is most commonly designated as the best yoga exercise style to take part in when just beginning to practice yoga. These are because of it slow pace and ease into each of the yoga postures used during a session. This yoga exercise style uses many different areas of each style of yoga. It does this by introducing the beginner level yoga postures of each different yoga exercise style.

Vinyasa is another yoga exercise style that encompasses many different styles of yoga. The word vinyasa translates to mean a series of breath synchronized movements. This yoga exercise style is more energetic than Hatha yoga. Vinyasa uses a group of yoga postures called sun salutations. Vinyasa is a yoga exercise that will start off slow with a series of sun salutation yoga postures as a method of warm up and then move into more intense yoga postures and stretches.

One of the more popular forms of yoga exercise used today is Ashtanga yoga. This type of yoga is also commonly referred to as Power yoga. Power yoga is one of the most intense forms of yoga exercise practiced. It involves a series of yoga postures; each of the yoga postures is always performed in the same sequence. This yoga exercise style is very physically demanding because of the pace needed to keep up in the class when switching yoga postures. It is not recommended for beginners. Bikram yoga is another of today’s most popular forms of yoga exercise. Bikram yoga is also known as hot yoga. During a hot yoga session you will complete a series of 26 yoga postures in a room that is 95 to 100 degrees. The idea behind practicing these yoga postures in a room that hot is that is acts as a way of body cleansing because of the profuse sweating one will experience. Also do yoga postures at that temperature will allow for your muscles to loosen fully, meaning you will be better able to do the yoga postures given to you.

It is best to consult with your doctor before deciding which yoga exercise style would be best for you. Some styles may be too strenuous to begin with.

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