Perhaps one of the most important aspects of his training method is the belief in the value of rest. I remember in one of his books, he told the story of inviting several of the world’s top bodybuilders to his home for a “training camp.”  Although these were all elite athletes who had “maxed out” in size, he promised them that if they spent a few days with him, their muscles would grow even more.  Most accepted the invitation but were skeptical that they would see any results since they had already been training as hard as they possibly could and had all reached plateaus that they simply could not pass.

When the day arrived, they all showed up at Mentzer’s house wondering what kind of intense program he had in store that would get all of these bodybuilders, already in peak condition, to get even bigger.  To their surprise, Mentzer did not lead them to the gym, and did not push them to do any exercises whatsoever.  He told them to rest. For three days, he told them to relax, lie by the pool, eat some good, healthy food, and just enjoy a break from training.  Mentzer’s theory was that every bodybuilder there was overtrained.  And after three days of rest, every single one of them had an increase in their muscle measurements.

The principles of Mike Mentzer’s High Intensity Training, don’t apply only to bodybuilding.  There is a balance of challenge and rest that is required for growth and development in just about every area. The problem is, like those overtrained bodybuilders, we typically understand the need for challenge, and forget about the need for rest.  I am no different.  I believe so much that hard work leads to success, persistence will pay off, effort is the key to reward, that I often forget the need for rest, recovery and rebuilding.  I love to challenge myself, but it is hard for me to truly rest without feeling like I’m wasting my time.

In yoga, the period of rest at the end of a workout is called “Shavasana”. Usually a few minutes at the end of every class is reserved for this rest period, lying in “corpse pose” to allow the body to recover and rejuvenate from the workout.  It is not my natural tendency to enjoy this part of the class.  When the teacher calls for Shavasana, my first reaction is to gauge my distance from the door and wonder if I could grab my shoes and sneak out before anyone notices.  But once I do reluctantly settle into the floor and relax into corpse, I’m usually glad I did.  The peace and clarity that I feel when my workout ends like this, is far greater than it is when I jump up from my last downward dog and scurry out the back of the room like a shoe burglar in the night.

The importance of rest applies to every domain. One Swedish study on well-being found that psychological stress and musculoskeletal injuries were both more likely to be caused by a lack of rest than by the amount of workload.  So how does “resting” fit into your workout plan, your career path, and your personal development? Think about the areas where you really challenge yourself and ask yourself if you have been pushing too hard.  What would happen if you gave yourself a break?  Try it.  Take a few days off.  You might be surprised at how much you grow.

References and Recommended Reading:

Honore, C. (2005). In Praise of Slow: How a Worldwide Movement is Challenging the Cult of Speed. Orion.

Loehr, J. & Schwartz, T. (2004).  The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal.  New York: Free Press.

Lundberg, U. (2003). Psychological stress and musculoskeletal disorders: psychobiological mechanisms.  Lack of rest and recovery greater problem than workload, in Lakartidningen, 100(21): 1892-5. [abstract]

Mentzer, M. & Little, J. (2002). High-Intensity Training the Mike Mentzer Way. New York: McGraw-Hill.

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About Author

Jeremy McCarthy has a Master degree in Applied Positive Psychology from University of Pennsylvania in Philadelphia and is the Corporate Director of Spas for Starwood Hotels (the intersection of wellness, psychology, and hospitality). He began studying psychology over twenty years ago, which is also when he started his career opening and operating spas in luxury resort hotels.

He notes on his website that: “The spa industry in particular, with its unique perspective on wellbeing, considers not only physical health, but a holistic view of a person that includes mental and spiritual wellness.  When a spa does a good job of addressing the mental and spiritual needs of its customers, it fills an important void not being covered by many of our other healing institutions.”

You can check out his blog “The Psychology of Wellbeing” here: http://psychologyofwellbeing.com/

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Practicing yoga at home has never been easier

1) Create a Space

Set aside a space dedicated to your yoga practice. Make sure it is free from furniture that could create a hazard to you as you do various yoga asana. Your yoga space should be clean and serene. Decorate it with images and objects that create a peaceful and sacred feeling in your heart.

2) Invest in Tools of the Trade

If you do not already have a yoga sticky mat, purchase one. There are yoga mats for every budget and taste. A mat cleaner will keep your mat smelling fresh after tough workouts. Make sure you have two blocks and a strap for modifications and consider getting a yoga blanket. Not only will they keep you warm when you relax in savasana but they can also be rolled up to help you modify poses. You may need two bolsters for under your knees, and you will probably want at least one style of zafu or meditation cushion.

3) Carefully Prevent Injury

If your grandmother told you that an ounce of prevention is worth a pound of cure, she was right. When you practice yoga at home, it is your job to make sure that you don’t injury yourself. Keep your space clear of obstacles like furniture and children’s toys, and if possible, do your yoga in a room with hardwood floors. Soft surfaces can injury joints and thick carpet makes balancing difficult. Lifeboard is a hard surface that you can put on top of carpeting to make a transportable yoga floor if necessary.
Christel Pierron (Seva Simran Kaur), an experienced teacher of Hatha Yoga, YogaDance, and Kundalini Yoga in Cape Cod, cautions, “Never force a posture. If you are going to tip over your edge, it is better to have a teacher who can watch you and help you go further. At home, take it easy. Don’t compete with your body. Love your body, nurture your body, and be present. Be present, warm up, fully get into the poses you know that is how an at home practice should be. More difficult poses should be in a class, where your teacher can make a safe environment for you.”

4) Choose Your Yoga Style

There are so many styles of yoga to choose from that it can be a little daunting at first. But rather than be overwhelmed, be excited! There are so many forms to choose from that if you don’t like one, you have several others to test out. Hatha yoga is the most common form of yoga, but there are several schools of Hatha yoga to choose from. Pierron recommends that beginners try something like Iyengar yoga or Kripalu yoga to help them learn the mechanics of a pose. If dynamic movement and deep meditation is your true love, Kundalini Yoga might be the perfect style for you. Shop around for teachers and styles that appeal to you, so that you know what will inspire you at home.

5) Get Instruction

Once you find a style and a teacher you like, go to a few yoga classes. Then you can develop yourself privately. You can work with a teacher to find a series appropriate for you to do at home. Says Pierron, “Nothing replaces a teacher giving you personal instruction.”

6) Do Further Research

If you cannot find a teacher in your area, or if you want to further educate yourself about yoga, invest in some yoga books or flash cards. They are handy references to have while learning about the finer points of asana. Magazines such as Yoga Journal can provide inspiration and a feeling of connection to a larger yoga community.
The internet is a wealth of resources for an at home yoga practice. You can go onto iTunes and find a yoga podcast that works for your level and interests. You can also join an online yoga club such as Gaiam Yoga club, which will give you access to videos, podcast and guides with master teachers Rodney Yee and Colleen Saidman-Yee. You can join Yoga Glo which films their yoga classes and allows you to participate from home. I Yoga Life has many videos that you can watch and participate with that are appropriate for a variety of levels. Purchasing some yoga DVDs with master instructors can help you take your practice to the next level. Rodney Yee is an excellent source of instruction for Hatha yoga. If you fall in love with Ashtanga yoga and want to create a solid at home practice without having a lot of time, a video such as David Swenson’s Short Forms is a wonderful resource. Vinyasa yoga is a more fluid and often physically demanding form of yoga, but a Shiva Rea video might be just the ticket for your at home practice. If Kundalini Yoga is where your heart is, try a video by Gurmukh.

7) Take Your Yoga with You

Even when you are not at home, you can be enhancing your home yoga practice. Iphone applications are a great way to study yoga asana on the go, or even practice your pranayama. Many yoga applications are free and others, such as Long Deep Breathing to help you learn to control your breath, are very affordable. Going for a hike in the summer months? Do some simple yoga and breathwork along the trail to connect more deeply with yourself and with Mother Nature, or learn Breathwalk as a spiritual practice.

8) Be Gentle

“If you are a beginner to yoga, start as such, whether you are in shape or not,” counsels Christel Pierron. Start with small increments of time. Even 20 minutes of yoga to begin with is stretching areas of your body in a new way. Start slowly when beginning a yoga practice. Yoga was not designed as a fitness routine, but as a way to achieve spiritual union with the divine and purify the body to prepare it for meditation. Respect the discipline and your body enough to give it time to adjust to your practice.

9) Set the Mood

For many, good music during yoga is one of the best parts of the practice. Consider keeping ipod speakers and your ipod in your yoga space. Begin collecting music conducive to a beautiful yoga experience or make a playlist just for your practice. Spirit Voyage has an extensive collection of Yoga Music, including a Yoga Living Series. Decide what style of music will support you in your yoga practice. Love Kundalini music? Try Snatam Kaur. Like groovy Sanskrit mantras? Listen to some Wah! For mellow instrumentals, Deuter is a favorite. Shiva Rea has even compiled a collection of trance music suitable for Vinyasa flow.

10) Meditate

The purpose of yoga was to support meditation. In your home yoga practice, do not forget to take the time after your workout to meditate and relax the mind while you are relaxing your body. There are so many forms of meditation. Try something simple, such as sitting with a straight spine, closing your eyes and focusing on your breath. The benefits of meditation include everything from lowering your blood pressure to improving your mood.
Remember that yoga is a practice of honoring yourself and your body. Take the time to rediscover your body and soul in a nurturing, self-supportive way. Try to find the time in your busy life to take even ten minutes for yourself in your new sacred space. The stresses of the day and world outside your yoga space might seem pressing and urgent, but ultimately whether the dishes are put away and the laundry is done is not as important as whether or not you feel at home in your body and are in touch with the divinity within you. Start your yoga practice at home slowly, continue steadily and gently, and while you look at your hamstrings stretch, watch your spirit soar.

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Source: Costa Rica Yoga

When I learned that Namaste, a Sanskrit word that has made its way into our vernacular, literally translated into “I bow to you,” I thought I was way off the mark with my original impression. It was a salutation, a sort of greeting between people, but there is a wealth of history, and thus meanings, behind it. The mudra—a ritual gesture—of the palms touching is said to represent the spiritual in one hand and the physical in the opposite hand. When the hands touch, it is symbolic of one trying to rise above the physical and worldly aspect of himself—and to accept openly the person to whom the greeting is being given.

The Art of Namaste

The stalk on which a ripe fruit rests bends or bows in humility.
If the stalk has not learned the art of bowing, it breaks.

Today, offer your namaste not only to your Guru or teacher but also to your lover, your enemy, your waiter, your boss, your parents, the Self within the Self. Bow to the heart of every being you meet with with reverence. All are worthy. Each have something to reveal to you about Who You Are.

~ Leena Patel, founder of  Karuna Yoga – the Yoga of Compassion

There are many other interpretations of what each hand symbolizes, and given how far back the word Namaste dates, it’s not surprising. It is one of the greetings mentioned in the Hindu’s religious texts, the Vedas—arguably the oldest scriptures in the world. For some it is a greeting between people (or a yoga class) recognizing in each other peace, respect, and openness. It is a common greeting between friends and strangers alike amongst Hindus. For others, though, it is a gesture used while communing with a deity, or a sort of centering phrase to induce calm and preparation for yoga or meditation when alone. Aadil Palkhivala suggests using Namaste to meditate upon the heart chakra, since the hands are over the chest and that helps focus the attention to the heart.*

It appears to be agreed, though, that Namaste is a perfect gesture or mudra to begin a yoga session. I’m not sure how many people just say it in a gesundheit context, as I did, and how many realize how much history is behind the word. Namaste, according to Nitin Kumar, editor of Exotic India**, talks about how nama can be further broken down into na and ma, which would translate into “not mine.” He explains that this a fundament of Namaste, because it proclaims a rejection of all things selfish or detrimental to the soul, and it is an embrace of humility and selflessness. And if we truly mean this when we speak the word, it becomes an acknowledgment of kindred spirits—of recognizing in another person the same wish.

*www.yogajournal.com/basics/822
**www.exoticindiaart.com/article/namaste

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About Author

Maura Stackpoole is an advocate for yoga and other mindful practices, and is a graduate from Michigan State University. She is also the editor and publicist for Mindful Muscle (http://www.mindfulmuscle.com).

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Then my heart-light flipped on. Here’s why. The brain is very much like skeletal muscle in that it adapts according to how it is or is not being used. The parts of your brain that you use a lot get bigger, richer, and more fortified. The basic structures of the brain (neurons) can change size and how they connect to each other based on when and how much they are used. That means if your circumstances trigger the “I’m stressed out” parts of your brain a lot, the areas and structures responsible for the “I’m stressed out” experience will get bigger and more efficient. By the same token, if your circumstances do not trigger the “I feel great” parts of your brain, “I feel great” areas will get smaller and less efficient. So there seems to be an anatomical reason for why regularly practicing positive thoughts tends to make us feel better for longer periods of time and why when we are sad or stressed for long periods of time, it is hard to feel better. But wait, there’s more.

It turns out that the same parts of the brain that are active in cognitive function – which include the emotional centers of the brain – are active during movement. In other words, exercise not only trains the musculoskeletal and cardiovascular systems, movement also trains the brain. Specifically, exercise trains the brain to think, feel, and perceive in the way that is chosen (by default or intension) during the exercise. In this way, the mental processes that are active during exercise (including your emotions, attitudes, perspectives) are being encouraged to develop. The more we practice those mental processes linked to the physical exercise, the more our neuroanatomy shifts toward the structures needed for those processes. In addition, muscles contracting during exercise produce hormones that, among other things, travel to the brain to help the neurons grow and form the connections needed to fortify the practiced experience. In other words, as we exercise the body, muscles produce hormones that provide the opportunity to the shape the brain. As the brain changes, so does the mind (and vice versa). What this means is that there is no separation of body and mind. Your mind is being trained as you move your body whether you know it or not.

We have a plethora of opportunities to train the continuum of body and mind. In meditation, we are mindfully still. What about mindful motion, especially in challenging physical environments like exercise? Exercise is a huge opportunity to train the mind to be supple, creative, open, resilient, generous, and compassionate even under challenging circumstances. How can we orchestrate salubrious interactions between the continuum of non-physical mind and physical body? By strategically placing our minds as specifically as we place our limbs and move our joints. By paying attention to the pulse of the mind with the same awareness as the pulse of our hearts. Making choices about our attitudes and emotions during exercise is just as important as proper physical form and posture.

This continuum of body and mind training is brilliantly embodied in Anusara Yoga. My first experience with Anusara Yoga was in Costa Rica with BJ Galvan as my instructor. I was profoundly affected by the experience. What was so intriguing, soothing, and transformative was that with every muscular contraction and joint position that was emphasized, BJ also cued us to precisely tune our minds. We focused on perspectives that are life-affirming, positive, and compassion toward self and others. For example, contracting the muscles that extend the spine where associated with “inner body bright” – an appreciation of your shinning energy and brilliance. The retraction of the shoulder blades and placement of the hands in preparation for a hand stand became synonymous with “the way you relate to your community and your commitment to your community”. We were strategically being offered an opportunity to condition our minds as specifically as we were conditioning our bodies. If physical and non-physical are opposites, then we were experiencing the union of the two. Like yoking opposites. We even had chances to experience the continuum of physical and mental challenges in a unique way. For example, the class was about to do handstands. This was a first for me and I thought it would be very challenging. So I began my typical mental preparation to overcome doubt, trying to shout down fear, getting ready to muscle it out, etc. BJ, without judgment, presented another way of doing this. I was inverted with my inner body bright, relating to my community, hands and feet on the floor, preparing to grunt and hoist my legs up. BJ asked me to place my right leg on her hand and “open to grace” as I pushed my leg down on her hand to elevate my legs over my torso. And just like that, I was in an easy handstand. BJ and Anusara provided the physical and mental tools to flourish through the heart. As I experienced, all challenges do not require great effort to surmount. One just needs great perspectives, tools, and to, as BJ says, “Melt your heart.”

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About the Author

Jacques Taylor is certified as a Mastery level Muscle Activation Techniques Specialist and as a Mastery level Resistance Training Specialist. He is a member of the teaching faculty for the Resistance Training Specialist programs and Muscle Activation Techniques. Jacques attended Oberlin College in Ohio where he received his BA in Neuroscience.

In his Los Angeles-based wellness practice, Jacques specializes in correcting the muscle and joint imbalances that contribute to chronic pain and injury. He does this in a variety of ways including: Neuroplasticity, Muscle Activation Techniques (MAT) and custom designed resistance training strategies. In addition to relieving pain, these techniques help restore the body’s alignment and overall function.

Jacques works with other healthcare professionals – physicians, physical therapists, chiropractors, massage therapists, osteopaths and personal trainers to make sure patients are receiving the best continuum of care on their path toward healing.

For more information please go to: www.bioconstructs.com or email Jacques at: jacques.taylor@gmail.com

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No matter how long you have been studying yoga,

Stand upon your own altar and let every pose become a prayer and an offering.

The sequencing of yoga poses within a practice session is an art form. When you attend a class, you simply follow the guidance of your teacher trusting that s/he knows best. But what to do on your own at home? There are certain styles of yoga such as Bikram or Ashtanga Vinyasa that use set sequences, however even hardcore followers of such styles might benefit from occasionally deviating from the tradition and giving their body a chance to free itself from its normal patterns of movement.

One of the comments I now frequently get about my class is the “creative sequencing” that I employ. When I first started teaching ten years ago, my vocabulary and instructions were limited because I had about one tenth of the knowledge and experience I now have… so my classes were pretty much the same regardless of who showed up! Today much of my teaching is based on my personal practice as well as study and reflection, my classes justly reflect what I have learned as I let my personal practice unfold and open to divine grace.

Advancing in yoga is less about learning advanced postures and more about developing an understanding of how we can reside in each pose and let it be a reflection of the joy in our heart.

Below is a basic framework for creating a home practice which I hope will instigate a sense of play and discovery:

• Set an intention. Start in a comfortable sitting position and begin with dedicating your practice session to someone or something. This gives your practice focus and direction.
• Connect with the breath. Aligning with your inner landscape, your internal rhythm, brings you deeper into the present moment.
• Keep the movement fairly gentle to begin with. The opening poses should be more like a warm-up so 3-5 rounds of Surya Namaskar are a possible starting place if you want to start with a flow and generate some heat. Note, however, that the intention is to maintain awareness and sensitivity in every expression of each pose, regardless of the pace in which you are flowing.
• Create a balanced practice. For instance, over a week aim to include forward bends, backbends, some inversions and twists. Be continuously attentive to the particular needs of your body.
• Modify poses as necessary. Accommodate injuries, aches and pains. Use props if necessary.
• Challenge yourself periodically with poses that seem outside your level of expertise. Explore the stages (kramas) of the asana. For instance, before attempting full handstand, get really comfortable with downward dog and then half-handstand. Don’t skip a krama. With patience, application and correct mental attitude you will transcend your limitations.
• Maintain a smooth steady breath as you flow in and out of an asana as well as when holding a posture. Let this rhythm of the breath be your steering wheel that guides you. Use ujjayi breathing to determine when you are straining or going beyond your personal edge and relax the intensity if you begun to strain in any way.
• Take time in a pose to explore your edges. Allow your exhalation to open the way for you to go deeper. Stay there awhile, riding the breath and becoming open, spacious and soft in this new place. You may find you can now go further into the pose. Do this as many times as you like. When you are ready to come out of the pose, gently take it to your maximum and then s-l-o-w-l-y come out. Finding a balance between under-doing and over-doing take practice and lots of listening within. Be patient and alert to the fact that this subtle place will shift from moment to moment, day to day. It will be affected by how we feel, what we have eaten and many other variables. Pay attention to them. Learning and practicing how to work intelligently and respectfully is the real work of yoga. This is the stuff that transforms us.
• Maintain mindfulness as you transition in and out of asanas as well as during. Be as interested in the process as the outcome.
• Incorporate meditation time into your practice. Use this time to be still and listen inward. Let your being flow with peace, calm and love. Let your essence shine through. Do not hold back. It is not egotistical to indulge in this part. It is nurturing and nourishing. It reminds of what we really are.
• Include 5-20 minutes in Savasana at the end of your practice. This gives your body the time to receive the benefits of your practice and to integrate your experience. Savasana is also a powerful practice because it teaches us to surrender, to let go of all attachment to how your intention manifested itself (or not) in your practice today. Through Savasana we learn to just be. To rest deeply and accept fully what the moment has to offer.

Complete your practice by taking Anjali Mudra (pic on the right) and bowing in reverence to the divine within. Hold your awareness in the stillness of your own being.

Take this stillness into the rest of your day. With regular practice, this sense of tranquility and deep inner peace will manifest in all areas of your life.

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About Author

Leena Patel is a master teacher of Karuna Yoga, the yoga of compassion. She empowers people to live and breathe the practices of yoga in all aspects of their life. She can be reached at http://www.LeenaPatel.net

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