benefits of practice

By Peg Ryan

It is often difficult to initiate a new regimen into our lives. We all know we should move more for improvements in health, energy levels and the ability to handle life’s daily ups and downs. But it can be hard to do these things by ourselves. Think back to those New Year’s resolutions, for example. Hopeful plans and good intentions were laid out and maybe even followed for a while only to succumb to other seemingly more pressing demands on our time. The first time you allow your resolution to sink below some other priority is the moment the best intentions begin to fall apart. One of the keys to stopping the slide down this slippery slope is to commit enough time to allow your plan to become a habit. Many experts agree that as few as 6 weeks can be sufficient to establish the pattern for habit. Then if life intervenes, as it so often does, it becomes much easier to get back into the groove. Dictionary.com defines habit as “an acquired behavior pattern regularly followed until it has become almost involuntary”. Wouldn’t it be great to have exercise become such a consistent part of your life that you don’t even need to think about it! Your body almost does it without you.

This is where group classes can help. As a firm believer in the power of a group, I’m convinced it is often the best way to kick-start your self-improvement campaign. Even if you only commit to that 6-weeks period, it can be sufficient to put that habit in place. At the end of that time period, if you’re not hooked on the group experience, you will still find it easier to pursue your plan on your own. Here are just a few of the many ways in which a group can help keep you motivated:

A specific time and place are allocated to the effort. Think of all the impediments that interfere when you are trying to exercise at home. The kids and pets suddenly demand your undivided attention. You can try closing a door if you have one, but you already know that won’t work. Then there’s the lure of the phone and the computer. And that pile of laundry or dishes you failed to finish last night. Etc. Etc. A group class is a scheduled event. You can put it in your calendar and designate yourself as “busy” during that time. If a conflict arises you can simply say you are not available at that time. You don’t have to say why. You’re just busy. Other events can be scheduled around this committment. And, remember, all you need is 6 weeks to develop the habit so you can always tell yourself you’ll allow other possibilities when the 6 weeks have passed.

Your instructor takes the lead. You can turn off your head and just go with the flow. No need to decide what to do. Think about the amount of time you can waste deciding if you should run, walk, bike, watch a video, go to the gym. Etc. Etc. Everything is thought out for you. And if you choose the right instructor, you will get expert advice and guidance usually at a bargain price. If you don’t like the instructor, find another one. There are so many types and styles of classes to choose from. Don’t let one bad experience derail your best laid plans. Sadly I saw yet another comment from a woman this week who said she tried a yoga class once, was instructed to do something (one thing!) she couldn’t do and decided to simply back off completely. My suggestion: if there is something you can’t do, don’t do it. Simple as that. Guaranteed the yoga police will not show up and drag you out of class. And chances are there are many things that you CAN do. So focus on those and just substitute something else for the thing you can’t or don’t want to do. You will still have the support of the group to carry you through the class.

The group is a form of community providing that all important element of social support. Most of us have probably seen the studies that emphasize the importance of social connections to maintaining good health, especially as we age. People in the group will notice when you’re not there. We share concern for each other. Group members can sometimes even offer suggestions for modifications to help new participants find a way to learn unfamiliar moves. Established practitioners can encourage new ones with examples of their own improvement. We celebrate each other’s milestones and lament each others misfortunes. There are no judgments or expectations and all are welcome, regardless of age, ability or background.

A group class is a great way to try something new, or to get back into something you tried before but set aside for one reason or another. Heard about Pilates but have no idea where to start? Come to a class. It’s better than a video because there is an actual person who can answer your questions. Do you have a particular physical limitation? Let your instructor know. The instructor can help you understand how to move in a way that will keep you from injury and maximize the benefits of the practice. Don’t forget also that as previously stated, you always have the option to abstain from something that doesn’t work for you. The support of the group can help you overcome fears and challenge yourself, but you never have to push beyond your limitations.

Finally, it’s always more fun to share the experience. A common comment I often here is classes is “I would never make this much effort if I wasn’t in this class.” When you try to do these things on your own the tendency is to only choose those easy moves that you like. Also you will most likely do the same things over and over without trying anything new. This means that certain muscles may never get worked, leading to imbalances that can create complications over time. For example, many runners have really tight hamstrings. This can create knee, hip and ultimately back problems. We all need variety in our movements. Doing the same thing over and over will eventually lead to stagnation and possibly even injury. Group classes often involve total body movements that allow all of the muscles to work together bringing the body back into the rythym for which it was designed.

The human body is an amazing system. Although we are each individuals with our own specific quirks and oddities, our bodies are still made to move in concert with all elements working together like an orchestra. A group class can help bring that balance back and let your symphony sing again! The group class can help bring enjoyment to your movement practice. All fitness experts agree, the exercise you enjoy is the one you will stick with. So give it a try! You just might find out that you like it. And no matter what you feel like before you come, you will undoubtedly feel better when you leave.

It continues to sadden me when I hear people say that they are afraid to try a yoga or Pilates class because their inexperience or perceived inability will hold back the rest of the class. This is a topic I have addressed before but because it so frequently recurs, it is worth another look. When these kinds of thoughts get stuck in one’s mind it can be difficult to dislodge them, but here are some possible strategies to try.

A recent article in Yoga Journal cited anxiety disorders as the most “common mental illness in the United States”. Although anxiety experts often recommend yoga and other mindfulness practices as an antidote for anxiety, the paradox of anxiety over “doing it right” and can create an insurmountable wall. Here’s a possible solution: keep it simple! Remind yourself that you don’t have to do everything included in the class just because it’s there. Pick and choose. Skip parts that make you nervous. Simply take a break and rest. Or try watching and listening to the instructor so that you might be able to try that move another time. You can also speak with the instructor after class and see if there is another way to get the same benefit. The purpose of a mind-body practice is for each person to develop their own inner connections. This requires practicing individual internal focus. When you’re focussed on yourself it is difficult to pay any attention to what anyone else is doing. So chances are no one else is watching you.

Another strategy I use frequently is the 15-minute rule. This can be applied to any task that seems overwhelming. Tell yourself you will only do whatever it is for 15 minutes. Then if you’re still really uncomfortable or unhappy you can stop. You can either choose to take a break as discussed above. Or you can leave. The doors to my classes are never locked. Anyone can leave at any time. If you’re still feeling OK at the 15-minute mark, give yourself another 15 minutes. Before you know it, you’ll have made it through the entire class and still be OK. Amazing! If 15 minutes is still too daunting, make it 10 minutes. Set your own rules.

Allow your curiousity to flow with your practice. Instead of forcing a particular pose because you think it’s supposed to look a certain way, try experimenting. Maybe an approximation can feel just as good. After all that is the goal here – to feel good! Recently I have been leading an exercise class in a local nursing home. Among other things, we have been practicing getting up from a chair without using our hands. One lady was so successful she could even come to standing. I told her that regular practice of this technique would keep her strong. She said, “Why do I need to be strong? We’re all going to die.” No argument there. But the fact is that we are engaging in these practices because we are all currently living. And every day that we feel good and live well is a good day. While we’re here we might as well feel as good as we can. Life can be a mine field. Whatever we can do to assist with navigation is worth doing.

Change is another powerful force to keep in mind. Everything changes all the time. Ourselves included. Even when we don’t notice it, each one of us changes every day. That means that each day you are starting from a different place from the day before. And always you have to start where you’re at. Some days you may feel great and everything comes easily with surprisingly few obstacles. The next day may be totally different causing you to get down on yourself for having lost the capacity that seemed so available yesterday. But the reverse can also happen. Something you’ve struggled with seemingly forever can suddenly become accessible. This is a great feeling that can make all the pain of getting there fade away. But even this is subject to change. So leave the past behind where it belongs and instead explore the wonder of who you are today. Then go from there. Take it slow if you need to or dive in if you need the challenge. Once again, you’re in charge. Do what works for you.

Of course, there is also my favorite concept – practice. That is my mantra. Remember the old saw – what does it take to get to Carnegie Hall? Practice, practice, practice. That does not mean that any of us will ever be perfect. And there may be other people who will always be better at whatever it is than we are. But regular practice of will result in improvement. And improvement feels good!

Finally, it is worth reminding everyone that this is not a matter of life and death – it’s yoga. Lighten up, folks. Don’t take yourselves so seriously. Do you know what children do when they fall out of a balance pose? They giggle. And then they try again. There’s a lesson there. This is all about having fun. In my ultrarunning days I would often arrive at aid stations and hear the volunteers there comment on how cheerful I looked even in the worst of conditions. My response was always, “I’m in this for recreation. When I stop having fun I will stop doing it.” And, in fact, that’s what I did. Yoga and Pilates have been my mainstays ever since. You are all welcome to join me any time.

Mile High Pilates and Yoga

Strength, Flexibility and Balance for Every Body

It’s Not Life and Death – It’s Yoga!