Cross Train your Asana
My asana practice went stagnant a few months ago. I was stressed and that definitely had something to do with it, but I had more or less plateaued throughout the last year anyway. But about three months ago, I really noticed, not only was I lacking progress in where I could take a pose, but I even saw my edge move back...way back. This isn't the first time, and it surely won't be the last, but I just did what I always do, and focused more on my pranayama and meditation, really honing in on my spiritual practice through long sits.
One day while finishing up a sit, I opened my eyes and stared long at Shiva on my altar. I had not noticed this murti in some time. He always seemed to be overshadowed by Ganesh, whom I had the strongest connection to as he constantly removed obstacles for me. It never occurred to me to call upon Shiva's guidance being stuck in my practice. So I sat a little longer and thought about Shiva's symoblism as the destroyer and restorer, the most powerful of dieties in representation. Perhaps my practice needed to be destroyed before I could restore it again.
My reflection took me back to my beginnings in restorative yoga. It was several months after my accident that left me immobilized for some time, pulling me from my very strong and rooted yoga practice. I was devastated being sedentary all the time and felt useless as a teacher and student of yoga. I had all but given up entirely. A dear teacher offered me a spot in the kula of restorative yoga, which I had never done before. I was worried I wouldn't be able to particiate, and she nudged me to do it - it was just what I needed. And she was right, it was life-changing for me. While it wasn't my vigorous asana practice as before, it gave me the sensation that I was moving my spine in ways that were calling me and offered a new found freedom in this body that seemed so foreign with no strength or mobility.
Fast forward to now. I've been back to my asana practice on a regular basis for about four years now, still frustrated that I'm not as bendy as I used to be. I've always thought it's this frustration that seeps into my practice which holds me back from progress in poses. But that's not it at all. It wasn't until a week ago I realized I wasn't utilizing the arsenal of power held in this strong frame of mine. While I could muscle through poses and have great flexibility for party tricks, the real power, Shiva's power, has been missing.
I'm lucky enough to be travel teaching in the Midwest for much of this month and based at my dear friend's house. She is a personal trainer, cycling coach and pilates instructor. Her body amazes me. She has the strength of three of me and boundless energy. Supplements help (I'll get to that in another post) but she weight trains. That's what's been missing from my routine for the last six years. I run, I bike, I paddle, I practice. But I am not building up muscle to give my practice that extra push I need. Riding a bike to 12k feet elevation for six hours is doable to me. Running a few miles around the park is ok. But weight training seems like such a hard task.
So how do you jump into a weight training routine when you have no experience? It is actually easier than you might think. I started out with what I know. I already run so I decided to start adding in some cross training to my run. It started with adding lunges, dips and squats every few minutes or so. It has now evolved to an entire circuit.
Below is my favorite workout that takes about an hour to do. It can be done in the park without weights so you don't have to run with them, or it can be done in your backyard by running in place or around the block or gym with a treadmill. It keeps the routine fresh, you can add and take out some of the exercises to keep your body progressing. All movements can be done with or without weights of 5-10 lbs depending on the exercise. Remember, our body weight counts so as you ease into cross-training with weights, don't be afraid to use your own body weight for the first few weeks. Also, utilize what's around you for support: park benches, picnic tables, tree limbs, etc.
This workout is set up to target the whole body and push you pretty hard. You can modify with less reps of each move, less distance between sets, etc. It is designed below to add and take away moves to target and prep for the next thing.
Total Distance 3.5 mile run with interval training
Total Reps:
50 push-ups (core and upper body targeted)
100 bridge lifts (hamstrings and butt targeted)
50 tricep dips (arms targeted)
100 stepups (legs and butt targeted- with weights it targets arms too)
100 core targeted moves (low back and abs - weights can be utilized in V-ups )
100 lunges (legs and butt- with weights it targets arms too)
Warm-Up: Light run 1/2 mile
Set #1
50 lunges total
Run 1/2 mile
15 push-ups
25 bridge lifts
15 tricep dips
50 step ups total (do 25 one leg, then 25 the other, rather than alternating)
Set #2
run 1/2 mile
15 push-ups
25 bridge lifts
15 tricep dips
25 core targeting reclined leg lifts
25 V-ups
50 step ups total
Set #3
Run 1/2 mile
10 push-ups
25 bridge lifts
10 tricep dips
25 core targeting reclined leg lifts
25 V-ups
Set #4
50 lunges total
Run 1/2 mile
10 push-ups
25 bridge lifts
10 tricep dips
FINAL PUSH
1 mile run, sprint last 50-100 yards
Hydrate
Fuel up with lean protein and complex carbs
SMILE - you just did all that and can continue this three times a week to see a huge difference!