Runner’s Yoga – Official Blog

What really causes runner’s high?

For decades it has been thought that endorphins cause ‘runner’s high’ – that sense of euphoria and calm that many people seem to experience after prolonged exercise.

This article in the NY Times discusses some of the science behind the rhetoric: Click here

Received an email from J with a great question in it about the breath and flow in the Runner’s Yoga routine. So thought I’d post my answer here for any others who might be wondering the same thing as J.

Email me if you have any questions and I’ll try to get to as many as I can.

Van
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Hi J,

Thanks for your email. And congratulations on your great start with Runner’s Yoga.

Also, good question!

Traditionally in Ashtanga yoga every movement is coordinated with just one inhale or exhale until you’re holding the final posture. This is a challenge for everyone in the beginning, (me included!) and perhaps no more so than in Mountain Series B. (Sun Salutation B)

But there are definite benefits to doing it this way: strength building, heat-building (for more effective, safer stretching), endurance, focus and flow. And with persistence it gets easier and easier until eventually we look back and wonder what the big deal was.

When we add the beat to the routine, we add further challenge, and initially it can be difficult to move smoothly at that pace. But again, with persistence this also falls into place and takes us to another level that we couldn’t have achieved otherwise. (e.g. The 60BPM flow is wonderful for turning off the intellectual side of the brain.)

Having these challenges in the Runner’s Yoga program gives us plenty to work on … for years! (I’m STILL trying to do just one Mountain Series A with ‘perfect’ focus, fluidity and alignment.)

But as always, YOU are the boss – if you want to remain in warrior pose (or any other posture)
for an extra breath, I say “Go ahead!” Then, to stay in time with the audio, come out of Mountain Pose after 3 breaths instead of 4.

I’ll post this on the Blog too, because it’s a great question. Let me know if anything else comes up.

All the best,

Van

Okay, been away from the blog for way too long!

Meanwhile, the Runner’s Yoga Program has continued to develop and sell around the world with some exciting adventures along the way. (Which is one of the reasons I’ve been remiss in blogging for so long.)

But I’m going to do my best to get something up here once a week for you. And it’s perfect timing, because in my part of the world we’re on the cusp of Spring … and running on trails and roads that aren’t covered in snow or ice. Yippee!

See you out there!

Van

There’s an independent review of the Runner’s Yoga Program on the website Essential Yoga for Men.

Check it out here:  Essential Yoga for Men

Just in time for summer comes news that excessive use of high-SPF sunscreen lotions can impede our body’s supply of a vital nutrient – vitamin D.

And having too little vitamin D is a serious issue. Not only is it essential for building stronger muscles and improving reaction time (Any athletes out there?) but deficiencies in vitamin D have been linked to everything from osteoporosis to heart disease.

Unfortunately, there is virtually no vitamin D in our diet – you’d have to eat seven pounds of salmon every day for your daily requirement -  so the best source is the sun. (UV rays trigger our body to produce vitamin D naturally.)

But, if you’re coating yourself in high-SPF sunscreen lotion, those UV rays aren’t getting through. So you’ve either got to take supplements, or, as the American and Canadian Cancer Societies now suggest, consider getting small amounts of sun exposure.

Naturally, your doctor and personal situation  will determine the best course of action for you, but you might want to heed the advice of Dr. Robyn Lucas (MD, PhD) who says, “… short sun exposure of more skin is a lot safer than longer exposure of just your face and hands.”

And if you choose the sun-tanning route as your source of vitamin D, remember, you don’t need a lot: you can get almost a year’s supply of vitamin D by exposing 40% of your skin to the summer summer sun for just 3-10 minutes twice a week.

See you on the beach! (For just a few minutes )

Van

(For more, see National Geographic Adventure, June/July 2009, “The Sun Rx” by Kate Rope)

I read the other day that the total outflow from the Amazon River could fill Lake Ontario in three hours. Three hours!

That’s the kind of ‘inflow’ I’ve had the last few months. ) It’s all good, but there has been a lot of it. And even good stress (eustress) is stress.

Normally I use a combination of my Runner’s Yoga, and running with poles (very fragile knee) to keep me mentally and physically sound during super busy times.

I’m still doing the 30-minute Runner’s Yoga routine regularly and soooo grateful I have it. But it’s icy outside these days (I live in Whistler, in the mountains in western Canada), so I’ve decided running isn’t worth the risk to my knee.

But I miss it. So I’ve started skipping. And although it’s not like a run (what is?) it’s okay. So far, my knee is tolerating it. And as long as I pay very close attention to messages from my temperamental calf muscles, I’m building some endurance.

The Core Breathing (special yoga breathing) plays a crucial role in that ‘listening’ aspect. It keeps me in tune with what different parts of my body are telling me. I believe it is an aspect of yoga that can play a huge role in preventing injuries in ALL athletes. Which is why I teach it to every athlete I work with. (World Cup Downhill skier Britt Janyk told me the other day she’s still using it in the start gate.)

Look into it if you haven’t already. (The free lessons you can get at runnersyoga.com give a short intro.)

Cheers!

Van

Friends phoned the other day to tell me that every time they put on the Runner’s Yoga recording and start their yoga, their Border Collie comes into the room, does a couple stretches (including Downward Dog no doubt), and then promptly falls fast asleep until the end of the recording.

I’ve always had a special talent for putting people to sleep with my rambling on … and on … and on … and …

Seems I’ve got the touch with pets, too!

Hey, are you listening? Wake up! )

Van

I’ve just finished producing six free lessons you are sent automatically when you sign up at RunnersYoga.com. (Enter your name and email address in the pop-up box, or about half way down the Home Page.)

I gave the lessons the shamelessly enticing title of “Six Secrets to Becoming a Yoga Master; Including How to do Yoga’s Most Difficult Pose.” (You have to wait for Lesson #6 for that last bit )

The content it covers (proper yoga breathing, effective exercise stretching, etc.) is not specific to the Runners Yoga routine – it will be valuable to any yoga practice. (In fact, much of it can be applied to any fitness training, yoga for health, or home exercise plan.)

Also, the movie files in the complete Runner’s Yoga Program are now downloadable in MP4 format. (In addition to the previous WMV & MOV.)

I have also found a free solution to the challenge that some owners of Mac computers face playing different video formats. I’ll be posting the link to the Freeware on the product download page today.

That’s it for now. (Haven’t forgot about Part 2 of Why Runners Need Yoga. Just on overwhelm with other chores at the moment.)

Hey … HAPPY NEW YEAR!

Have an amazing ‘09.

All the best,

Van