{"id":9367,"date":"2022-08-25T14:09:44","date_gmt":"2022-08-25T14:09:44","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=9367"},"modified":"2024-03-11T11:56:09","modified_gmt":"2024-03-11T11:56:09","slug":"yoga-methods","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/yoga-methods\/","title":{"rendered":"Yoga Methods: A simple regeneration activity or a deeper practice?"},"content":{"rendered":"

Gillian Reeves looks at how a range of yoga methods could meet the needs of your clients and asks, is yoga a simple regeneration activity or is there more to it?<\/h2>\n

When programming fitness using an holistic approach to support a client’s goal, fit pros are good at recommending rest and regeneration (regen) activities alongside structured exercise sessions. Yoga is often suggested on a recovery day, as are self-myofascial release (SMR) and non-structured activities such as walking and power naps.<\/p>\n

It\u2019s no surprise that yoga has become so popular as it can reduce stress, decrease anxiety and depression and can even improve memory1<\/sup><\/a>. Within the topic of yoga, there are a lot of different styles that could support the goal of regen, recovery and rest to a greater or lesser extent.<\/p>\n

Firstly, consider a spectrum idea. At one end, there are very active practices and, at the other, there is deep sleep. In between, there are many methods, from dynamic, sweaty styles (that may from the outside resemble a workout), to medium-paced styles, intense stretching and, finally, stillness practices.<\/p>\n

An example of this spectrum is shown below:<\/p>\n

\"Yoga<\/p>\n

 <\/p>\n

 <\/p>\n

This idea was presented to me in Rest & Restore training with Adelene Cheong.<\/p>\n

With an holistic approach to programming, trainers could consider the effect of exercise and recovery sessions on the nervous system for optimum performance to support a client\u2019s goals. At the vigorous exercise end of the spectrum, the \u2018fight or flight\u2019 or sympathetic nervous system is activated. At the deep sleep end, the \u2018rest and digest\u2019 or parasympathetic nervous system is activated2<\/sup><\/a>.<\/p>\n

As a personal trainer or group exercise instructor, if you don\u2019t know your Vinyasa from your Yin, here\u2019s a short guide to support you in taking a first step to exploring yoga. This might help you to decide which yoga practice will best support your clients\u2019 goals.<\/p>\n

Gym yoga<\/strong><\/h3>\n

What is it?<\/strong><\/p>\n

The focus is mainly on the physical benefits of yoga postures and modern approaches to mindfulness may be included. Some styles include Freestyle Fitness Yoga, Group Centergy, Broga and Body Balance. Traditional yoga asanas (postures) are often modified to align with fitness standards of functional movement patterns and the ethereal nature of yoga is not taught.<\/p>\n

Who is gym yoga good for?<\/strong><\/p>\n

Due to classes being structured and sequenced with a general gym member in mind, these classes are good for people who would like to improve mobility, gain more flexibility and potentially gain flexible strength at the end ranges of their movement.<\/p>\n

They can be a good starting point for people who are not sure about the spiritual essence of yoga but would like to explore it through a more familiar, physical point of view.<\/p>\n

Example sequence<\/strong><\/p>\n

    \n
  • From downward dog, step through to high lunge<\/li>\n
  • Lunges x 5 bending and extending front knee only<\/li>\n
  • Lunges x 5 bending and extending back knee only<\/li>\n
  • Standing spinal twist for five breaths\/15 seconds<\/li>\n
  • Hand to the floor and step back to downward dog<\/li>\n
  • Repeat on the other side<\/li>\n<\/ul>\n