Sams Blog

#10 A gym membership

Training my First Foal

2years with our truck that later became mine

3 years riding my first horse Sparky

Like my mom I am now a Yoga Teacher

NO GOALS ,  JUST FOLLOW YOUR EDGE
AND DON'T BE SURPRISED
TRANSFORMATION OF YOUR BODY-MIND-SPIRIT JUST MIGHT HAPPEN


     My fires are turned on tonight with one of my pet topics. One that really I feel with all my heart.  To make sure my heart and not my own ego is at the end of my pen I made sure that I did a few minutes of yoga breathing and a very gentle stretch to my legs. Then I cooked a fantastic vegetarian dinner suitable for a hot hot Perth night.. Devilled eggs(sorry vegans) which is hard boiled eggs cut in half .Then you take the yoke out and mash it with mayo and hot english mustard. Now the wonderful part you take the yoke mix and re-stuff it in the halved eggs.. so pretty and yum.. To add to this I made potato salad and got the potatoes just right for a change. Mixed in chopped onion ,dill pickle, dashed some Caesar dressing in to the mix and some savoury mayo and chilled it… Just what a veggie person needs.. So the yoga and the breathing and some meditative mindful cooking have led me to a place that my pen was not red hot and over-excited and had a bit of clarity to it..
    
     On one of the yoga sites I follow and read a student had written in for advice. She felt the class she attended was too easy and needed a more advanced class.  The yoga page it appeared in answered it very well .  For me it stimulated a topic I feel is a deep part of my own yoga.. No Goals Just follow your Edge.    
       
     I studied with B.K.S.Iyengar for years and also many other wonderful teachers.. Over time my teachers have given me the gift of  feeling that the heart of yoga is that there are no goals.  When you no longer feel your edge in a pose the beauty is that you can always find a way to feel that edge or go deeper in the pose.. As long as you are in touch with the edge you get the benefits of the pose. There are obvious ways in which a class must be titled out of fairness to the student and teacher. If everyone in the class is doing headstands and handstands the teacher needs to take them to their edge and would find it difficult to integrate a new student to yoga in the class. As well a first time student might be intimidated by all the poses that at this time they were not ready to try. That doesn't mean they are more advanced they are just learning new poses as they have already learned many others already.  I actually make my older longterm students and teachers attend at least one new persons class a week,to just stay in touch with where they started. I guess that is a danger sometimes  that without proper guidance people can get caught in just doing the poses that are more and more advanced and getting bigger and bigger heads becoming real yoga heads. In  Astanga classes I attended with Tim Miller in Encinitas I found him so refreshing as even the most so called advanced were kept humble and he taught all kinds and ages with great respect  and it was the hardest and most comfortable Astanga class I have ever done. Its sad in Mysore now that after class  they all hang out and compare who is the best yogi and yoga body . I know this is not everyone nor is it limited to Astanga this yoga head thing , it can thrive anywhere.   When I attend a class that is not at the pace Im used to, it is  my responsibility to go as deep as I need to . Also my responsibility to stay open and  enjoy the meditation of the class. All yoga has something to offer. After all sometimes a soft class is wonderful when you have been doing full on classes.. Like a vacation to just breath and relax in the poses with out dealing with hundreds of details.  The same of course goes for a very full on or class with many poses new to me. It is my responsibility to only go to my edge  and not be goal oriented. Not only will this prevent injury it keeps me just where I need to be in yoga and in that pose in that mindful moment.

     Most of all I feel such empathy and sadness for the teacher and student in the class this person walked out of. Not only is that pretty rude it speaks of huge ego...  I think I would recommend that this person goes back to basics and start with the breathing and then move very slowly onwards as along the way much yoga has been missed... Much love and peace to all who do yoga of all kinds and styles and all levels of practice it is by unity that we can transform and change this world and bring peace. Judgement can only cause us the grief of comparison and insecurity unto ourselves, which is most likely not the way to enlightenment.  Lets take a breath for Karma and send that teacher that was walked out on lots of love and respect as I'm sure they are a really great yoga teacher.

Love  From Sam Not Perfect just doing his Yoga

I quite like the article that is at the end of my little blog, as it touches the sensible part of our brain that needs to be applied to our practice..  Is heat ok or not is the question of the moment for many yoga students and teachers. I like the middle road. In fact in most things in life the middle road is a well walked path by me..   The old buddist saying"if you meet the guru in the road then quick knock him dead and run before its to late"  

One way you could take this radical statement is be sensible and think and make your own decisions that create your fate.
   
I love heat and heaters and sun in my yoga practice. I also love slow cool classes as well. When a class has an external source of heat such as a heater for me a few other things need to be present.
1.If its outdoors then loads of shade and water and sunblock and some water to jump into.
2. Hydration and from water not juice! One mistake that is made is when the yogi thinks that drinking heaps of water after a hot practice will be enough.. It is not and in extreme cases can make you water drunk and or secondary drowning from drinking an excessive amount at one time. To avoid de-hydration you need to drink enough water all the time and never let a deficit happen so you go into practice hydrated!
3. I like to start with traditional Iyengar warm up poses sitting to really get the body loose and not rely on false looseness generated just by heat.. When an area especially with a history of injury is not warmed up properly and you rely just on the heat of the room and even though it feels so loose ,you may find that afterwards you indeed have injured the area.. Even in heat only go to your edge or limit. By combining the heating of the body with the asana and also slowly increasing the room temp over the period of the class can be a great combination and a great sweat.
4. Make sure there is lots of fresh air from cracked windows ect.. Yes keep the heat in but a bit of fresh air is essential .
5. Have an area for pregnant women,women with hormonal heat symptoms , and anyone suffering from M.S.  .    It must be well ventilated and not hot and they need to do non-heat generating poses. Pregnant women are 50% hotter than the rest of us and the fetes can be damaged badly from excessive heat and not gain weight from not enough oxygen .  Women with hormonal heat flashes will not gain any benefit from extra heat and can become exhausted. M.S. is a very sensitive condition and heat of any kind can bring on a attack and accelerate the condition rapidly. It is very conceivable that they walk in and need a wheelchair to walk out. They need slow soft poses.
6. A cold water spray all over the body is great during the class at the hottest point and great for the pores and skin and heat regulation.
7. Use heaters but sometimes just try using the asana's to generate heat and sometimes even have fans and windows and doors open for lots of fresh air.. Fresh air is very good for you!!!
 
I have seen in some styles of hot yoga people faint or need an ambulance or to at the very least need a lay down to feel better.  Or be slightly silly in the brain after..  Use common sense I think your body is telling you something rather than you needing to override and get used to the heat, the body is telling you thats my edge.
 
Yes heat is great for elimination of toxins but you can release toxins to quickly . So before undertaking hot yoga for elimination I would perhaps improve my diet , stop drugs and most alcohol and let it get out of your system a bit. Then improve upon the process with hot yoga.  The heat can never be used as a excuse to  keep indulging  as you think you are detoxing with every practice . In reality that is making yoga an enabler and a excuse to keep taking bad substances without ever gaining health or in some cases sobriety .
 
Have fun , sweat heaps and be sensible and your practice wont backfire.
Yogasam
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               “Hot” Yoga: Physiological Concerns while Exercising in the Heat

                                                         Leslie S. Funk
                                                         
Introduction
As “hot” Yoga classes gain in popularity, it is crucial to inform potential students how heat affects the body while exercising. This article explains the physiological demands placed on the body while exercising in a heated environment. It is important to understand how the body cools itself when heat stress is present, and how excessive heat stress can cause heat illness. Recommendations for how to exercise in a heated environment are given, including hydration and acclimatisation guidelines to minimise the risk of heat illness.
Thermoregulation: A Balancing Act
 
The body maintains its core temperature at 98.6º F (37º C) by balancing the rate of internal heat production with heat loss to the environment. This balancing act is technically called thermoregulation, and it is crucial, maintaining core temperature within a narrow range to avoid life-threatening conditions. To regulate core temperature, the cardiovascular system, comprised of the heart, blood vessels, and blood, adapts during exercise in the heat. Adaptations to transport heat from the body’s core to the skin surface include increased heart rate and stroke volume (the volume of blood ejected from the heart with each beat). These cardiovascular changes are controlled by the central nervous system. At core temperatures greater than 103–104º F (39–40º C) the central nervous system becomes severely impaired, rendering the body helpless in lowering core temperature. Basically the nerve impulses are decreased, leading to an inability of the brain to send a message to the blood vessels and sweat glands to increase heat loss. If the core temperature reaches 106º F (41º C), medical intervention is needed immediately or death will ensue.
 
Thermoregulation is challenging in a heated environment, especially if the air temperature is greater than the skin temperature. During moderate exercise, core temperature rises and the additional heat must be moved from the core to the skin. Heat is removed from the body to the environment in four ways: radiation, conduction, convection, and evaporation. The first three occur in environments where air temperature is cooler than skin temperature or where cooler air blows over the skin. In a “hot” Yoga class the room is typically heated to 90–105º F (35–40º C), which exceeds skin temperature, and is possibly above core temperature in an exercising person. Assuming a fan is not present in the Yoga environment, three of the four ways the body releases heat are not viable options, forcing the body to rely on evaporation to dissipate the heat generated by exercise. Additionally, when the room is warmer than the body, the body will actually gain heat from the environment, increasing core temperature.
 
Sweat and Heat Loss
Evaporation is the body’s primary protection against overheating. Through this process, the body transfers heat from its core by evaporating sweat from the skin and respiratory passages. It is important to understand, however, that sweating alone does not cool the body. To produce a cooling effect, the sweat must be evaporated to lower the skin temperature. By blowing cooler air over the skin, sweat vaporises and heat is released. Humidity impairs evaporation, which increases the rate of sweating, causing a greater loss of body water, which in turn leads to more severe dehydration. In a Yoga class, humidity may be high, depending on the heat source, the room ventilation, and the number of students participating. Humidity will increase if the ventilation is poor and there are lots of students exercising and sweating. A separate concern is the practice of wiping sweat from the body using a towel. If the sweat is removed from the skin, evaporation will not occur, and heat will be retained. Sweating will subsequently increase, leading to a greater loss of body water and increased dehydration.
 
Dehydration
As the sweat rate increases, body water loss increases, and the need for replacement fluids becomes crucial. Without adequate fluid replacement during exercise, the body’s ability to dissipate heat is compromised. Hydration status prior to exercise is equally as important in avoiding dehydration. If properly hydrated at the start, the effectiveness of fluid replacement while exercising is increased. As dehydration occurs, the body experiences a decrease in the plasma volume of the blood. As plasma volume decreases, the body’s ability to lose heat is compromised. As little as a 2% loss of body mass from fluid loss will impair exercise performance. This means a 150-pound person who loses 3 pounds during a “hot” Yoga class from increased sweating will experience increased heart rate and decreased blood volume, causing a loss of endurance.
 
Heat Illnesses
There are several types of heat illness, the most common being heat exhaustion. Heat exhaustion occurs when blood plasma volume is reduced and the heart is unable to maintain cardiac output (heart rate and stroke volume combined). The symptoms of heat exhaustion include a weak, rapid pulse, dizziness, headache, general weakness, and low blood pressure when upright. Body temperature is not severely elevated and sweating may be moderately reduced. To treat heat exhaustion one should move to a cooler area and rehydrate by taking fluids orally or by IV if necessary. In most cases, a 0.1% NaCl electrolyte solution will be used to replace sodium. If blood sodium is depleted, symptoms of heat exhaustion can include vomiting and muscle cramping, combined with progressive weakness. Heat exhaustion can range from mild to severe.
Heat stroke is the most dangerous heat illness and is considered a medical emergency. Heat stroke occurs when the core temperature of the body increases to 103–104º F (39–40º C), a life-threatening situation. In heat stroke, the body’s heat-dissipating efforts have failed, usually due to central nervous system impairment. At this point, sweating ceases and the skin becomes hot and dry and the core temperature continues to increase. Internally, organ damage occurs as cell membranes are ruptured. Individuals experiencing heat stroke will be disoriented and confused, their mental acuity will be impaired, and they may lose consciousness. Immediate medical intervention is required to prevent death.
Heat cramps are a less dangerous but painful form of heat illness. By definition, heat cramps are muscle spasms that occur during or after intense physical activity. Imbalanced body fluids and/or electrolytes are the believed cause of heat cramps. In most cases, the cramps occur in the abdomen and extremities.
 
Prevention of Dehydration
The ideal situation is the prevention of dehydration during exercise. To achieve this goal, students must be informed of good hydration practices before they participate in a “hot” Yoga class. The recommendations for hydration before, during, and after exercise are as follows:
1. Daily intake of 8–10 glasses of water (8 oz. per glass) for normal activity, not including exercise. 
2. At least 2 hours prior to exercise, drink 16 oz. of water or fluid without caffeine. 
3. If possible, determine body weight while hydrated, prior to exercise. 
4. During exercise, drink frequently and early, before you are actually thirsty. Your goal is to replenish fluids at the same rate you are sweating. The maximal rate of replacement is between 20–40 oz. per hour, based on absorption of fluid by the stomach. 
5. After exercise, evaluate change in body weight. Consume fluids to return to body weight prior to exercise.
Since the environment in a “hot” Yoga class increases body fluid loss, the above guidelines become even more important. Of additional concern, caffeinated beverages such as coffee, many teas, and sodas will increase fluid loss by increasing urinary output. Wine, beer, and other alcoholic beverages cause fluid loss as well. Advise students who drink beverages with caffeine or alcohol to consume equal amounts of water (in addition to the daily recommendation of 8–10 glasses) to avoid dehydration.
 
Heat Acclimatisation
Acclimatisation is a way to train the body to tolerate a particular environment. In the case of “hot” Yoga, it would be ideal to acclimate to the temperature of the room to reduce risk and improve exercise performance. Heat acclimatisation involves the body adapting to heat stress by stimulating physiological changes that will improve heat tolerance. The physiological changes include changes in cardiovascular function and autonomic nervous system adaptations. Ideally, the body should be exposed to heat stress gradually, over a period of 10–14 days. The initial exposures to heat should be without exercise, then with light exercise in the heat for 15–20 minutes. The duration and intensity of the exercise sessions should be systematically increased, in small increments, over 10–14 days.
 
Summary
By increasing your understanding of how the body regulates its core temperature, of proper hydration, and of acclimatisation, you can decrease your risk for heat illnesses. Your understanding will be applicable to exercise of any type in the heat, including the “hot” Yoga class environment.
References
Armstrong, L. E. Performing in Extreme Environments. Champaign, Ill.: Human Kinetics, 2000.
McArdle, W. D., F. I. Katch, and V. L. Katch. Exercise Physiology: Energy, Nutrition and Human Performance. 4th ed. Baltimore, Md.: Williams & Wilkins, 1996.

About the author: Leslie S. Funk holds a B.S. in nutrition science and dietetics and was awarded her master’s degree in exercise physiology in May 2001. She has been teaching fitness and wellness for the past 17 years and Yoga for the past 7 years. Currently Leslie teaches at San Jose State University and the Courtside Club in Los Gatos. She can be contacted by email at: funkenterprises@msn.com.
Copyright © 2001 Leslie S. Funk. Please contact the author at the email address below for permission to reprint. This article was first published in the April-June 2001 issue of Yoga Research and Education Center’s Yoga World newsletter.
     

       This is where it starts but it doesn’t end. 2010 a decade that for me seemed that it would never come. I mean 2010 sounded too square, too establishment, just not relevant to my wild life.   In 1968 all many of us could envision into the future was  1980. Everyone I knew was off to India to find a new way. A change was coming , a new direction,  after all the protests , rock festivals , love-ins and yes often failed dreams of revolution, flower power and free love.

Of course the path to India was not totally clear at first. While the summer of love was now a sleepy winter it was remembered and had left in many of us a deep desire. At first School and university were a way to fill the void. While school did what it should do, the void got bigger. Suddenly I heard a call , “Surf’s Up” and I found my self with my first experience of a Guru. No not “Lord Shiva” but “Lord Blue Pacific Ocean” from Ocean Beach to Laguna Beach and on to the great God himself “Sunset Beach”. This was truly a life style I could happily live , my own blue ocean nirvana . Life is on. As things go , a chance meeting on a road trip in our Blue Kombi changed the path. In a field a group of people the likes of which I had not come upon before greeted me with hugs , clear hearts and eyes. They invited me to join in their yoga and meditation class and the deed was done, my path had arrived and I was soon off to India.

    My hair grew and grew and my mind in the meditations of many an ashram became calmer and expanded. My Yoga Guru helped my body tone and grow and literally a deep sense of self came about. I walked thru villages, climbed over hilly ranges , swam in rivers and slept in jungle . I found amazing families in old mansions who welcomed me with open arms into these ancient homes. Teaching me of other cultures and  ways of accepting and giving . Finally it was time to leave beloved India. For a while I tried farming in the wilds of North America with chickens ,wheat, and all that was Organic. I led a true cowboy life on the range riding my horse , but fate was to finally take me home.

This brings me to this moment yes it’s 2010 and I have a lovely wife Sydel of 25 years and two wild son’s who are writers and artist in there own path. I still or once again have long hair and life has been good with a few hard blows. Like my family before me where so many died in those camps . Out of the grief of the passing of Mother, Father, sister, child,  first wife much wisdom has come.  A big accident to my body has left me with a few challenges and a road to recovery that I still am following. New family and new love and new friends have made life Good. Yes I am!
   
 I have found my road and it is yoga and meditation and truth. So here I sit and its 2010 and life is really good and full of yes , tomorrow.  I have a great yoga school with so many great students. Today it opens a new door  that in the days of flower power would have been a figment of our meditations . Our new website The Home Of Yoga will expand who I can share my journey with . Of course my yoga class will still be the great place I can “give “  to people but now I can share with the entire cyber world and open up yoga and meditation or a least the invitation of yoga to anyone who clicks our buttons.

I’m a bit of a writer of stories so please read my stories and poems and blogs hopefully they will bring some joy and a touch of mysticism or at least some fun. My articles about yoga hopefully can open up light on many yoga subjects. We also will present you with many articles about yoga and things related to yoga that we feel to be important.  So keep abreast of what lies behind the button Deepen Your Yoga as its full of really important yoga words that we feel should stand out a bit from all the other wonderful yoga articles…  Behind not door number 3 but the button “Yoga News” will be all the latest articles and news from the yoga world. Then There is Sam’s Yoga Words a series of Blogs where I can have some great fun. “Dear Diary” is our own version of the ever-popular reality shows only this one is about life as a yoga teacher.  Then there is my fantasy piece “Grandpa’s Porch” set in the future and looking back in a way to share an important dharma or value or way of life.  Don’t worry there will be all kinds of other stories and poems and more.  If you want to hear more about families and babies and attachment parenting that journey and articles and blogs can be found at www.familynurturingcentre.org

If you find a few spelling mistakes or commas that have gone a bit astray,what to do so be it .  Find me an agent and an editor  that can always make my words perfect and can also publish the book I’m writing about my family.  “Secrets My Mother Never Told” a work in progress about another type of yoga.  Then I can offer yoga to even more.  Everyone Please now Breathe!     Ah well I can always go Surfing.

We all take our breath for granted, as if on autopilot. Yet not breathing mindfully and correctly can contribute to a long list of ailments such as fatigue, heart problems, male impotency, nutrition absorption difficulties, and most significantly, stress, which can trigger of all the above. Your general well being is greatly affected by your breathing patterns. Without sufficient oxygen and carbon dioxide elimination stress sets in, leading to depression. A fantasic coping tool for dealing with pressure and anxiety is to take in great deep breaths. When you are stressed, overly tired or have done heavy exercise, lactic acid builds up in your system. If this lactic acid is not released, you may feel sore in your shoulders, achy in your joints and sometimes experience flu like symptoms. Drinking plenty of water (at least two litres per day) is certainly effective, but learning how to use the breath can have the most remarkable benefits on your wellbeing.

Of course it would be nice if you can be in a clear meditative space in a beautiful candle lit room in a proper sitting pose or reclining pose, however, the beauty of the breath is that it can be practiced at any place, at any time. I remember feeling exhausted one day with my toddler on the train. I felt it would not be possible to keep my eyes open for another second. After a few minutes of breathing exercises I was once again wide awake and could appreciate my fun loving toddler again.

Some suggestions of good moments to take a few good deep breaths: Whenever your baby moves in your womb see taking a breath as a way of directly feeding you baby. As you put your baby on the breast take great big deep breaths and then your baby will learn to breath also. When you go to the toilet, slow down and take deep breaths. While driving the car take deep breaths at every traffic light. You’re at a boring lecture and it would be embarrassing to be caught snoring. Im sure you get the idea, so breathe. You will feel more energetic, absorb more nutrition from your food and feel clearer in your mind.

Before we go into some of the specifics about yogic breathing I really want to say that if you have difficulty with any of the exercises, don’t worry. Simply remember to breath deeply in and out whenever you can.

In yoga, breathing exercise is called pranayama. The air around us contains prana. This prana is the food of the air and is what keeps us physically, emotionally and spiritually alive. When we breathe in air we are eating this prana. Another way to look at it would be that you are breathing in life force energy. When you breathe life force energy into the body you raise your energies. You start to feel better. Colours are brighter . Smells sharper. Emotionally, you feel grounded. Things in your life start to become connected and you see pathways where before their were none. You start to connect with other people whose life force energy is also growing brighter. The universe becomes purposeful and synchronised. In India I have actually known Sadhus who lived entirely off prana breathing. They are called Breatharians. I personally feel food is too good to go that way, but breath is very sweet.

I will give you specific breathing exercises to try. It is best to be lying down with your upper body slightly elevated , lying on your back with a bolster under you spine and neck or sitting in a supported position, all of these are good positions. If lying on your back, it may be good to bend your knees so your back it comfortable. If you are sitting up, bring your chin to your chest.

Ujjayi Breathing is supposed to bring one power and success and it is very simple. Breathing only through the nose take a deep breath in and out to cleanse you before you begin. Clear your mind. Now taking the breath thru the nose and letting it run over the back of your sinuses ( sort of where a snore comes from) long and slow and deep. Start from your belly then the ribs and finally the upper chest. It is almost a controlled rolling inhalation that has a slight sound which may remind you of the sound of the ocean from the hollow of a seashell. Allow yourself to exhale once again over the sinuses and slow and controlled. Let it slowly hiss out. It flows out of the chest then the ribs then the belly. Just keep repeating these slow long breaths allowing them to get slower and longer as you get comfortable. Try taking 20 of these. If that’s too many, try 10 or even 5. Once you have become comfortable with this and have been practicing for a few weeks you can add something. Try counting your length of breaths. Start by breathing in for 10 seconds and then exhale for 14. To count just simply repeat in your mind the mantra om 1 , om 2, etc. This will count seconds accurately enough and be calming. If the breath becomes distressing lower the ratio to inhale 6 exhale 8. I now like to inhale 12 and exhale for 18. Try doing12 rounds of this. Do not do to many rounds 10 - 16 is plenty and any more will have an opposite effect to what you are working towards.

After several more weeks and this is feeling good you can add Kumbhaka or breath retention. Do not practice breath retention while you are pregnant! Also if it feels heavy in your heart do not continue. The practice is as you have learnt above except after inhaling you hold the breath in for as long as is comfortable, then let the breath flow out with your regular timed exhalation. Once again after several weeks you can then start timing the retention with the om mantra count. You may eventually be able to hold for up to a count of 10. Never take it to a panic stage; 10-20 rounds is more than enough. At the end, always take a deep cleansing breath in and out. This can really wake you up , motivate you , and improve your energy.

Reflect on your breath: it is a miracle and the first miracle you experience upon waking each day. Many people cannot breath with out the assistance of machines or medications. Just taking a breath on your own is the most brilliant miracle of each day. If you are that blessed to start each day with a miracle then surely if you look there will be many more miracles to follow.

Sam Weinstein