Decided to take a yoga class today. I thought that it would be something useful because it works on core strength and flexibility, things that are important for my general health. Well, during class I realized that my body is stiffer than 100 year old cast iron hinge that has been rusted tight. I pretty much ruined everyone’s chi with my screams of pain. Anyone do yoga on a regular basis? How much practice do I need before I can actually cross my legs?
I’m lactose intolerant so I stay away from it. 
I have been teaching yoga for about 4-5 years now. Best advice I can give you is to stay with it. After a couple of weeks your body will relax a bit and things will become easier. As far as crossing your legs, if your hips are really tight it will take quite sometime, if at all, for you to be able to sit cross legged. Best thing you can do right now is sit on a pad of some type, most yoga studios have something they use for this pupose even just a thick phone book placed directly under your tail bones will help. Also try to find an instructor that will work with you, many teachers simply state “do this” and expect everyone to be able to do whatever “this” is. Everybodies body is different, if you find you can’t do something ask for a modification or alternate pose. If the instructor doesn’t offer one find a different instructor. I have had everything from 18 yr old cheerleaders to a 78 yr old grandmother in my classes, and everyone can do this.
Yoga worked well for me to help with a blown up shoulder (rotator cuff), knee and a very stiff back. I don;t take classes anymore, but try to stretch 5-6 days a week, combined with core strengthing exercises targeting the abs and lower back. I never noticed much of an increase in flexibility, but some of the chronic pain and stiffness has lessened or subsided entirely.
Yes definitely stay with it - especially if you are not very flexible. Jim is right on with his post.
For IMs, it helped me get to where I could stay in the bars AND come out of T2 without a sore lower back. It also helped tremendously with being able to stay focused and mentally relax in stressful race situations (like the swim start).
Try to find a class that caters to beginners and maybe experiment with some different styles until you find what is best for you.
Yoga helps with recovery, flexibilty, strentgh, and concentration. You can also get the spiritual benefits as well if that is what you are into.
I’ve been practicing for about 11 years and have been teaching for the last 3 years. I agree with Jim, talk to your instructor. Typically I will begin class by inquiring if it’s anyone’s first time to class. If so I try to pay a little more attention to my “rookie”. My master instructor is fond of saying, “you must differentiate between the sweet discomfort of improvement and the pain of injury”.
If you go to class a few minutes early and explain your concerns and questions to the instructor, he/she should be able to make a few recommendations that will make your experience more palatable. Also find out what “style” is being taught. Additionally it will behoove you to ask around an see which instuctors teach in “levels”, ie talking you thru an asana (pose or posture) and then showing how to make it easier (level 1) or more challenging (level 4). Oh yes and BREATHE!!! I tell all my first timers that if they remember nothing else to please remember that yoga is about your PRANAYAMA or your breath. Learn to control the breath and you will be able to relax,focus and your practice will come easier. NEVER hold your breath as it will make all your asanas more difficult.
You didn’t mention if you were practicing at a studio, gym, dance studio, etc. but if you are in a studio try to enjoy the atmosphere. One word of advice, please release yourself of expectation and as my master instuctor likes to say, “don’t SHOULD on yourself” ie speaking negatively to yourself and saying I should be able to do this or that. Everybody has a different body so there’s no telling how soon yours will adapt. You may cross your legs next class, next month, or next year. The important thing is to continue to practice without judging yourself or comparing yourself to the double-jointed people who may be next to you.
Lastly stick with it as it does get easier…and there are many physiological benefits from a regular practice. I had a 5:30 bike split at IMF a few years ago and I’m certain part of it was due to my increased hamstring and lower back flexibility (from yoga) that allowed me stay low and aero for an hour at time. Enjoy the journey.
Miguel in the 'No…El Tribato
Based on past performances the yoga type stretching that I’ve been doing since July has cut 5-7’ off my 1/2 IM bike time.
I don’t take classes or practice yoga in the sense that it is commonly meant. However, I got Rodney Yee’s DVD called Yoga for Athletes and I’ve used http://www.yogabasics.com/ and http://www.yogajournal.com/ to come up with a list of stretches and strengthening moves based on yoga focused solely on the areas that I really need it. You definitely need to stay with it for several weeks before you start to see improvement. The more you improve, the better you can get into the positions and the more benefit you get out of it.
I can definitely see where an instructor would be of value. I just don’t have the time or the patience to sit through 60 minutes of being told to center my inner crystal and to breathe through my knees.
softrider,the first time I did it my ankles hurt for a week.
I’ll admit I went to a 90 minute class 2 or 3 times a week last winter, but it wasn’t really that enjoyable for me. not only do I suck at it (which, that’s ok, I can handle that), but I hated doing all of those poses on the mat and floor. yuk.
So, I quit when the weather broke.
but, to get back to your question. it’s better to do 15 minutes a day than 1 hour (or more) one time a week. consistency is what will make you improve. so, you could buy a tape and do segments of it at home 5-7 times a week for 15 minutes, or continue on your classes.
and, as the yogis would say, you cannot put improvement on a timeline. so, one day you will be able to cross your legs and it will shock you. your mind limits your body, and one day soon you will be in your deep breathing and it will happen. the more your practice, the easier it will come.
BTW, when I first started bending over to try to put my hand on the floor–my hands barely went past my knees. that’s how much of a rusty old barn door I was! (and I wonder why I got injured in running–duh!)
keep at it. you buy a tape and I’ll buy a tape. how’s that. think I’ll do it today! Or, if you decide to continue on with classes, let me know…you’ve just inspired me to get back at it!
kitty
Twice a week, right after my mid-week morning runs.
20 minute tape called PM Yoga, very elementary, aimed at the rustic bucket crowd, basically a good stretching routine.
Five years ago I bent over to pick up a tennis ball and didn’t stand back up for 3 days. After the trauma to my back had subsided I got this tape. The only time my lower back feels bad now is when I have been off the tape for more than a month or so, it will start to tighten up and I know its time to get back to the tape.
I do sort of a “Punk Yoga” routine every morning. I combine classic yoga asanas with some old school stretches from my surfing days. All while listening to Fu Manchu, Nebula, or Dirt Surfers on my mp3 player, and watching the Weather Channel or “Girls Gone Wild” commerxls.
I have recorded episodes of “Inhale” from the Oxygen network (the only reason I’ll watch the womans channel). Its about 50 min long with some rockin tunes and best of all no expense (except cable tv charges). I’ll usually do this twice a week through the winter. Ive had to be careful to take it easy on some of the standing poses cause they can totally fry your legs. The best is getting to the end to sitting poses (long stretches) and relaxation is one of the best things you can do for yourself.