Gravity training

In search of effective methods to stretch and to get stronger I found Lucas and his website yogabody.com. I bought the gravity training and I like it for several reasons:

• This is a routine that I do beside my Ashtanga yoga practice in the morning. Most trainings are too much for me, but the gravity training is doable. The mornings are reserved for Ashtanga, gravity training is best in the evening.

• I practice gravity training in the evening before bedtime. After the below routine I sleep rather well.

• Holding a pose for five minutes or three minutes makes a difference. It’s a challenge. If Lucas didn’t guide me through these five minutes I wouldn’t have been able to hold many of the positions that long. Firstly because it’s boring, secondly because of the discomfort which gets more intensive with every breath.

• The idea is to exhale longer than to inhale. This is more relaxing. Only a relaxed body and mind stretches.

• Above all I realized an improvement of many asanas, especially back bending. Hangman made the difference.

I’ll go more in details in blog posts to come.

Below I added all the positions that are part of the gravity training.

Stretching part 1: hamstrings

Hangman is held for 5 minutes. The other positions are each held for 2 minutes. This makes 18 minutes in total. One shall not underestimate the challenge.

Stretching part 2: hips

The first exercise stretches the hips and is held for 5 minutes. This is the only pose I can only hold for 2 minutes. No injuries is for me more important than anything else. The second picture is easy for me, but a huge challenge for many. In sum we have 15 minutes.

Stretching part 3: shoulders

Hangman is one of the most intensive exercises. I held the 5 minutes, but I was challenged. It bettered my back bending almost immediately. Pretzel pose is held for five minutes on each side and wide dog is held for 5 minutes as well. In total this makes 20 minutes.

Stretching part 4: back

To keep the legs together is the challenge in the first exercise. It’s held for 5 minutes. Picture two: Lucas hangs over a chair, much higher than my wheel. I have to find an appropriate chair. This gravity pose is held for 5 minutes as well. The last exercise is held for 3 minutes on each side. This makes 16 minutes.

Stretching part 5: wrists, twists and ankles

Reverse dog stretches the wrists and is held for 5 minutes. The twist is held for 5 minutes on each side. The legs are double bound. The last position is held for 3 minutes. It’s a painful pose, but doable. The discomfort disappears with each practice. In sum the last exercises need 18 minutes.

In sum it makes almost 90 minutes. This is as long as primary. Within the same time I practice only 15 different positions, but so much longer than only 5 breaths.

My insight is that if I need to stretch a body part it takes time. One must hold the position rather long in order to see results.

Sometimes I only exercise the first three parts. It’s a good preparation for the next practice after a break.

Being led through the exercises makes a difference. My money was spent very well.

Many of these exercises can get integrated into a regular practice.

Daily practice is the key

Slowly I understand asanas better and better. I know strength, stretching and balancing exercises. I know how to focus and breathe. My mind has learned to think: go for it, it’s possible. I also know that learning never stops. What we all know now, might be proved wrong tomorrow.

During my daily practice I always experience: Nothing is more important than the daily work, the daily practice if one wants to be a serious student of anything. The most effective exercise has no positive effect if not applied minimum three times a week, better every day.

That is after an intensive strength training, a break is recommended. Stretching must be done correctly as well.

My idea is to integrate supportive exercises in my morning practice. Sometimes I step on the mat in the evening as well, but not always. It’s summer time and it’s nice to go out for a walk in the evening.

It’s also important to find one’s own learning method. There are tested methods, but there is also an individual part. There is a tsunami of yoga tutorials on the internet. Many are produced so fast and they are so difficult to follow that they do more harm than good. I try to remember three exercises, when I watch a tutorial. During the next practice I try it. One cannot do everything. It’s too much. Everybody is a master today. Everybody has something to teach. To run from one exercise to the next makes no sense either. Firstly I’d like to being able to perform an exercise easily before moving on to the next challenge. Slowing down might finally speed up the learning process.

We learn from others a lot. It’s also possible to learn from the own practice.

The above exercise is a stretching exercise. Instead of virabhadrasana I practice the above pose as a preparation for the back bending.

My timer is always next to me. It’s easier to hold a pose longer when waiting for an external clue. The sound of a timer can get a lot of authority.

Online classes

I’ve a subscription for Kino’s omstars.com channel. From time to time I buy a yoga class. Today I tried to practice with the video. It’s difficult for me. When I practice I put my glasses off. In order to see the instructions and poses I need my glasses. When I finally know what to do the next pose is announced. I also try to follow the teacher while on my mat. Then I have to turn my head to the screen. This brings me out of a proper alignment.

My solution: I write down the main asanas and implement them in my daily practice.

I faced a similar issue in the vinyasa classes. Sometimes the teacher turned on music. I don’t like this spiritual music. To listen to these music and to the teacher at the same time was impossible. At my age I cannot hear so good anymore. In order to being able to follow the instructions I watched other students. I picked a person who seemed to be advanced and I copied her asanas. This usually feels very awkward. I stopped going to vinyasa classes with music.

Online classes are a solution during Corona times. I learn a lot from the classes. Yet I either practice or I watch. Sometimes I watch the videos several times to remember the suggested asanas and sequences.

Since yesterday night we’re at home again. My throat was a bit sore this morning. It was cold yesterday in the north. I had not much energy for my practice. One hour I was on the mat, then I gave up, I took a shower and bought fruit. I wanted to have a healthy breakfast. Finally again. No industrial sugar, no white bread, no jam. As fast as possible I want to get back to my fine-tuned healthy routines.