Yoga/stretching And Bodybuilding.

[Forge3]

Yoga and Bodybuilding

Many of you may know the importance of incorporating stretching into your training. Yet do most of you know the ways to make stretching most productive?

Basically it’s best to stretch when you are already warmed up; as opposed to using it as the warm up. If you are going to stretch prior to weight training, do at least some light cardio first. Stretching when you are cold, as in first thing in the morning will require more time to get into. It also poses a greater risk of pulling a muscle. So even if it means running on the spot for a minute or two, warm-up before stretching.


Many of you may have some basic stretches you practice. This post is not saying get yoga mats, join a club, spend voluminous time standing on your head. You can if you want to, I'm sure you'll benefit. However, this post is just encouragement to investigate stretching as part of your training a bit more deeply, since every bit of edge counts.

Hatha yoga offers all the tools that will add more success to your program. It offers all the stretches needed to limber up the entire body and get blood flowing smoothly. Additionally, it provides focus through breathing. This same focus helps to forge the mind-muscle connection. You will then be able to enhance your concentration/control in training.

Here is a starting point if you want to learn the basics:

WWW.en.wikipedia.org/wiki/Hatha_Yoga


And if you want to go straight to the exercises themselves

www.hathayogalesson.com/index.htm
this link has animated instruction and guidelines for learning all you might want to know, besides having an instructor. Always go gently into new things.

[Forge3]

A few closing ideas to consider:

Stress management

Your body is always flowing with energy; blood is flowing, currents of electricity are flowing through your central nervous system; food is being metabolized etc. If energy becomes bound up in the body, in muscle tissues or the organs, it blocks the flow of energy. Energy flow/stress management plays a role in training and recovery. A lot of blocks are stress related.

When you practice yoga you help release nervous energy so it can be utilized for the body as opposed to against. Too much stress in life is antagonistic to muscle building/development goals. With yoga, stress is released and helps keep catabolism/ cortisol in check. Of coarse the same could be said for sex , but then we are getting more into the area of tantric yoga.

Yoga helps expidite the healing process/recovery. Micro traumas incurred in training are healed faster with stretching. And this in turn helps enhance the construction phase, hypertroph, by virtue of preparation.


Enough said, because who reads long articles. Here are some tools for you to use if you don't already have them.

Peace, and enjoy the journey.

[Couldbebigga]

I agree. The faster and better you recover the harder you can go = better results.

[best regards]

Yoga is great I do it every day.

[Forge3]

I wonder if this thread is sticky material? Maybe there are a lot of posts on stretching already. I just consider it a vital component of training, injury prevention, recovery and overall well-being. I don't see any stickies about stretching/warming up in the exercise section. Any thoughts?

[vegHead]

good reads, been thinking about trying out some yoga at some point

[Forge3]

good reads, been thinking about trying out some yoga at some point

You'll like it man. I think it indirectly assists with bio-mechanics in training by improving posture.

[duong]

A few closing ideas to consider:

Stress management

Your body is always flowing with energy; blood is flowing, currents of electricity are flowing through your central nervous system; food is being metabolized etc. If energy becomes bound up in the body, in muscle tissues or the organs, it blocks the flow of energy. Energy flow/stress management plays a role in training and recovery. A lot of blocks are stress related.

When you practice yoga you help release nervous energy so it can be utilized for the body as opposed to against. Too much stress in life is antagonistic to muscle building/development goals. With yoga, stress is released and helps keep catabolism/ cortisol in check. Of coarse the same could be said for sex , but then we are getting more into the area of tantric yoga.

Yoga helps expidite the healing process/recovery. Micro traumas incurred in training are healed faster with stretching. And this in turn helps enhance the construction phase, hypertroph, by virtue of preparation.


Enough said, because who reads long articles. Here are some tools for you to use if you don't already have them.

Peace, and enjoy the journey.

Sounds like an advertisement for yoga.

good post man.

[Forge3]

Sounds like an advertisement for yoga.

Come on. That's 'stretching' it. :P

[StrengthMaker]

my gym just started their fall classes and tommorrow I go to my first "stretch and Flex" class. I am looking foreward to it, its a mix between yoga and pillates(sp?) I always wanted to do yoga

[AnaerobicAndrew]

Yoga and Bodybuilding

Many of you may know the importance of incorporating stretching into your training. Yet do most of you know the ways to make stretching most productive?

Basically it’s best to stretch when you are already warmed up; as opposed to using it as the warm up. If you are going to stretch prior to weight training, do at least some light cardio first. Stretching when you are cold, as in first thing in the morning will require more time to get into. It also poses a greater risk of pulling a muscle. So even if it means running on the spot for a minute or two, warm-up before stretching.

Great stuff, although really not profound enough to be a sticky IMHO...

Anyway youre right; dynamic stretching after some light cardio to get the blood pumping is thebest warm up, period.

[Forge3]

Great stuff, although really not profound enough to be a sticky IMHO...

Anyway youre right; dynamic stretching after some light cardio to get the blood pumping is thebest warm up, period.

Yeah. A good sticky idea might have been more along the lines of Health and Safety precaustions around training, and would include warming up, stretching, general recovery, training around injuries, stress management, etc. Some of my specialty areas.




Peace.

[Sevarian]

Thanks for the info Forge. I neglect stretching far too much...

[Forge3]

Here is a very basic relaxation tool that some of you may know of already. It can take 15-20 minutes initially; yet with practice it can be dome in only a few minutes. It's very simple and I encourage everyone to try it only once. Give it a fair try, don't rush it, and I'll be surprised if you don't feel a difference. It may seem a long read so I recommend printing it out. And using it when you can.

Basic Relaxation Technique

When you first try this exercise, you may want to begin by lying on the floor or on your bed. However, if you are tired, you may find that you cannot stay awake and you won't be able to develop the skill of conscious relaxation. This is a great exercise to help you sleep better at night, but for purposes of developing an awakened sense of relaxation, consider whether lying down works for you or not. If you too easily drift off to sleep, begin by sitting in a chair where you are comfortable and your back is straight and your feet touch the floor.

Loosen any tight clothing, such as your shoes, collar, or belt. Whether you begin by lying on the floor or not, you will eventually graduate to sitting either in a chair or on the floor. The purpose of this technique is to be able to mentally call relaxation to your body anytime, anywhere regardless of where you are or what physical position you find yourself. You are going to scan your entire body, locating tension pockets and relax each area, one area at a time, releasing tension completely. Here's how:

Focus your attention on your breath until your breathing begins to slow and deepen. Keep your mind focused on your breath. You might also conjure some peaceful image as you do this exercise. As you do so, you have already begun to relax.

You attention will first focus on your feet, beginning at the toes. Starting with the toes, wiggle your toes, squeezing and flexing, and then relax and release any tension. Next, rotate the ankles, followed by flexing and pointing the feet. Then relax and release. Move up to the calves and the long muscles of the thighs with your attention, tensing and relaxing until you can let the tension go; your feet will fall outward comfortably.

Next, move your attention to your abdomen, midriff and lower back. This is another part of your body that can easily carry excess tension. Tighten your abdominals; hold the tension for a count of five, and then release. Do this two more times, releasing tension each time you relax. You may find yourself adjusting the angle of your lower back as you encounter and release tension.

Shoulders and arms are next. Shrug your shoulders, tense and release your arms, clench and release your hands. Do this three times and finally, release all tension and let your arms and shoulders relax. Even as you are relaxing and feeling your tension drain away, remember to continue focusing on your breath. Between each area of focus, draw your attention back to the breath and let all tension leave your body with the out-breath and draw in a sense of relaxation with the in-breath.

Are there any other tense muscles in your head or face or neck? Probably, since this is a major focal point for tension. Focus directly on your facial muscles, opening the mouth and eyes wide three times and then consciously release tension and let your face relax. If you feel tension in your neck, turn your head slowly to the right and then the left a few times and finally, settle the neck to relax. Finally, shift your attention to the very top of your head. Consciously tighten the scalp by lifting your eyebrows and then scrunching them. Do this a few times and when you release and relax the tension, your scalp will relax.

At first you may have to retrace these steps until all regions of your body are relaxed at the same time. Keep at it until you are able to relax completely. By focusing attention and deliberate movement on various areas of the body, you are able to let those muscles to relax.

When you have mastered this method of relaxation, you will have gained control of the tension you are prone to carrying in your body and you will be able to relax at will for the rest of your life. Focusing on your breath, you can maintain this sense of control by simple association. As a result, you can relax even if you are in a room full of people. This is also a great beginning point to begin your meditation.

In time, being able to relax will not take you 15 to 20 minutes, but rather moments. By simply scanning the body with the mind, and focusing on the breath, you will be able to achieve quickly any level of relaxation you desire.


This is from an article by Chesa Keane


Peace.

[AnaerobicAndrew]

Ha, nice!

*eats hat*

[Forge3]

Ha, nice!

*eats hat*

Ok.

[EctoHooligan]

Good stuff, Forge.

I do yoga every day, just to cope with chronic back and neck pain.

I had a recent encounter with an old Punjabi man (Tarjeet Singh) who teaches yoga around the world. Some yoga instructors recommend doing stretches first, pranayama (breathing) second, and meditation third. Singh intermingles the three, basically free flowing between the three types of yoga practice during a single session. He recommends even just 15 minutes a day for improved health.

I think too many weightlifters hear 'yoga' and think of a skinny dude with a ponytail who drives a Volvo and acts Zen-calm but is actually passive aggressive and arrogant. Or they think of trendy girls who want to 'tone'. If one gets around some stereotypes and gives yoga a fair chance, it can genuinely improve a person's life all around and enhance weightlifting through enhanced breath control (and mind-muscle connection), lower blood pressure (so less need to worry about the saturated fats in the bulking diet), flexibility, strengthening muscles in different ways than with free weights, and better recovery.

Yoga has been around for thousands of years, constantly passing the test of time, because it works.

[StrengthMaker]

I was just about to make a thread on this. As I said erlier I had a yoga/pillates class today. And WOW. It was amazing. I am so relaxed right now its not even funny, granted it did kick my a** but it was still fun. And a perk to it was a beautiful girl goes also so if you have a chance. GO TO YOGA. I love it!

[Forge3]

Good stuff, Forge.

I do yoga every day, just to cope with chronic back and neck pain.

I had a recent encounter with an old Punjabi man (Tarjeet Singh) who teaches yoga around the world. Some yoga instructors recommend doing stretches first, pranayama (breathing) second, and meditation third. Singh intermingles the three, basically free flowing between the three types of yoga practice during a single session. He recommends even just 15 minutes a day for improved health.

I think too many weightlifters hear 'yoga' and think of a skinny dude with a ponytail who drives a Volvo and acts Zen-calm but is actually passive aggressive and arrogant. Or they think of trendy girls who want to 'tone'. If one gets around some stereotypes and gives yoga a fair chance, it can genuinely improve a person's life all around and enhance weightlifting through enhanced breath control (and mind-muscle connection), lower blood pressure (so less need to worry about the saturated fats in the bulking diet), flexibility, strengthening muscles in different ways than with free weights, and better recovery.

Yoga has been around for thousands of years, constantly passing the test of time, because it works.

That's Solid.

Yes, Stereotypes abound. On another extreme some people think bodybuilders are ape like creatures with no brains. I find that some of them are charismatic, dynamic, intelligent and generally good folks. Yoga may seem like a chore at first but it energizes and enhances well-being. Who doesn't want that.

Peace.

[Forge3]

I was just about to make a thread on this. As I said erlier I had a yoga/pillates class today. And WOW. It was amazing. I am so relaxed right now its not even funny, granted it did kick my a** but it was still fun. And a perk to it was a beautiful girl goes also so if you have a chance. GO TO YOGA. I love it!

Glad there are like minds, and some people might benefit from this thread. And as far as the beautiful women in these yoga classes, ooooh yeah!!!

[AnaerobicAndrew]

Ok.

Glad we're clear on that.

[Forge3]

Glad we're clear on that.

No, I just figured you were a crazygerman

[AnaerobicAndrew]

No, I just figured you were a crazygerman

Heh, Ive been called worse.

[Forge3]

For people new to stretching and perhaps others:

When you go into a stretch, as soon as you feel the muscles an area become tight and there is a slight pain, stop. Place your 'attention' on that area and focus on releasing the tension, letting it soften. Consciously let it release. When that area of your body becomes comfortable and fairly loose then go a little deeper into the stretch and repeat. If several areas are like this, do the same thing with each of them into turn before going further into that stretch.

This is not a way to ease into the complete splits overnight. It is simply working with your current limitations and 'stretching' them a little each time (Much like bodybuilding). Both require concentration, diligence and patience, not only to progress, but to prevent injuries.

One additional benefit is developing the mind muscle connection. In the gym where people are grunting, weights rattling, and your trying to eke out an intense workout it can be difficult to develop this connection. While doing yoga as I have described, you are developing the capacity to make that connection much easier, and this will cascade into your lifting regiment. It will become second nature.



Peace.

[Maximus_Stats]

Props for the post!

[ab-swing asianbabe]

Nice one, stretching is always neglected for me too, thanks for all the links!

How long have you been studying/practicing yoga?

[vegHead]

nice to see this get stickied, gonna start trying out some of this stuff this week

[J.L.C.]

I'm currently doing yoga for an hour a day or so as my 'cardio' for an upcoming show.


Yoga > walking



Nice post!

[Forge3]

Props for the post!

Thanks. Hope you find it helpful. I'm working on a sleep help thread one now.

Nice one, stretching is always neglected for me too, thanks for all the links!How long have you been studying/practicing yoga?

Off and on for many years. Now I'm going hardcore . Looking good.

nice to see this get stickied, gonna start trying out some of this stuff this week!

Yeah. I'm glad it's stickied too. Everyone could use this and find it helpful. Good luck with wading into it.

I'm currently doing yoga for an hour a day or so as my 'cardio' for an upcoming show.


Yoga > walking



Nice post!

An hour a day is a good length of time for yoga.


IF ANYBODY HAS SOME SPECIFIC KNOWLEDGE NOT FOUND IN THE THREAD/LINKS, PLEASE POST IT IF IT FOR THE BENEFIT OF OTHERS.


Peace.

[Maximus_Stats]

Thanks. Hope you find it helpful. I'm working on a sleep help thread one now.

Really, I have one in the post your own articles section, maybe I shoulld post it here...