Downward Dog Days: Yoga/Pilates for Cyclists Sampler Workshop Jan 10 & 17, 2011

SIGN UP for this workshop here or if you can't abide Facebook, here.

Caught mid Warrior II on Arizona Desert Camp 2010, where I taught a
daily Yoga for Cyclists class.  See a short clip.

By cyclists, for cyclists ... I'm going to be doing a workshop in January in collaboration with Pilates teacher and cyclist Karin Fantus. For the yogaphobic and pilates-curious, it's a little back-to-back intro for newbies that demonstrates flexibility techniques (yoga), resistence techniques (pilates) and core strength (both).

Karin Fantus with a client in her pilates studio

Details below. It's sponsored by the New York Cycle Club, which is always coming up with fun and interesting ideas for its members - the last one was a group visit to the Bespoke Handmade Bicycles Show at MAD.

You can sign up on my Facebook Event page, which will simply help organize responses and let you post questions and comments

... or, if you can't access that for some reason, there's a PayPal button at the end of the blurb below ...


NYCC January Special Event Two Mondays: January 10 & 17, 2011. 6:30-8:30pm
[limited space available]

Location: The Breathing Project, Inc. 15 W. 26th Street (between 5th/6th) 10th floor New York, NY 100 NYCC presents: Stretch it. Flex it. Bend it. Feel stronger.

What’s your plan for staying strong and flexible in the off season? NYCC is sponsoring a special Sampler Session of YOGA+PILATES for cyclists, by cyclists.

Sixty-something Colin Freestone demonstrates a
great shoulder opener for we hunched-over cyclists
More about Colin:
http://bikefriday.com/colinfreestone/yoga

This is an opportunity to experience two of the most popular and beneficial fitness methods for cyclists in one easy, introductory session: Vinyasa yoga, and Pilates 45 mins each. Taught by two certified instructors and NYCC members Absolute beginners encouraged! Learn some useful techniques to greatly improve your cycling, and hopefully you'll want to make it a regular part of your fitness program:

• Become aware of the breath and its importance to centeredness on the bike, beyond gulping and wheezing as you try to keep up with the pack 
• Develop core stability to stay upright when riding through potholes, and if someone crosses your wheel 
• Become way more flexible to both "counter the crunch" of hunching over your bars, and get more "aero" = go faster! 
• Know how it feels to NOT HURT on and off the bike and how to keep it that way, with some quick home-exercises, and exercises you can do on the bike. 

Dates: Two Monday sessions: January 10, January 17. You're encouraged to take both – the second session will be a progression and include new material

Time: 6.30pm – 8.30pm – be on time!

What you’ll need to bring - Loose clothing, A small towel, water

Cost:
$30 for both sessions, $20 single session - available if space allows. Limited to 10 participants to ensure individual attention.

The Instructors

KARIN FANTUS - PILATES INSTRUCTOR:

Karin teaches how to become stronger and more flexible as we age. Clients come to her with joint issues (ankle/knee/hip/shoulder/back/neck, etc.), which get better as she teaches them how to use their bodies better.

Karin's done PILATES for about 20 years, and been teaching since 2002. She runs a her own, fully-equipped PILATES studio, and teaches at the Jewish Community Center in Manhattan. Once-upon-a-time, Karin was a TV news producer for the major networks and nationally-syndicated shows.

Karin is one of the few Pilates instructors also certified to teach M.E.L.T. (Myofascial Energetic Length Technique). It's a self-help treatment, to release deep-rooted tension throughout the body.

For more years than she cares to mention, Karin's been an avid road cyclist, riding ultra-distance events (Paris-Brest-Paris 1991 & 1999), and crewing for them (Race Across America 1987 & 2003). After 150,000+ miles of cycling, she attributes her healthy knees, back and hips to PILATES. Karin on LinkedIn: http://www.linkedin.com/pub/karin-fantus/11/365/562



LYNETTE CHIANG (aka Galfromdownunder) - YOGA INSTRUCTOR:
Lynette is a certified Vinyasa yoga teacher and has practiced yoga, ballet and meditation for 20 years. While being a "more fun than fast" cyclist, she believes yoga has helped her stick on the wheels of clients "Coach" Fred Matheny and RAAM/PAC Tour legend Lon Haldeman. Her most recent wheel-sticking feat being 22 mp/h for 10 miles - on a 16-inch wheel bike.

She toured the world solo and self-supported for five years, authored a New York Times reviewed book, "The Handsomest Man in Cuba : a bicycle escapade", created bicycle adventure films about Route66 and Peru, and was the Customer Evangelist for Bike Friday for 9 years where she taught Yoga for Cyclists at PACTOUR's annual training camp.

Currently she teaches yoga to private clients, as well as at Chelsea Recreation Center and the Hudson Guild Community Center, where she hosted an inspiring presentation by NYCC / 5BBC "super seniors": http://bit.ly/superseniorcyclists
Lynette's Yoga Webpage: http://www.galfromdownunder.com/yoga
On Facebook: http://facebook.com/galfromdownunderyoga
Questions? E-mail LYNETTE CHIANG galfromdownunder@gmail.com or KARIN FANTUS bikek@nyc.rr.com

NYCC will provide some lite bites at the end of the program So join your friends, bring some of you own and make some new ones at The Breathing Project, Inc. for YOGA+PILATES

We’ll have fun. We always do. Hal Eskenazi, NYCC Director of Special Events events@nycc.org


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1. We would love you do it via th Facebook Event Page: http://www.tinyurl.com/yogapilatesnycc

*but* if you're Facebook-phobic ...

2. Sign up with PayPal here (it's perfectly safe, I use this button all the time):

Yoga/Pilates Class

Monday Jan 10 $20.00 Monday Jan 17 $20.00 Both classes $30.00

My Easy Yoga class now ultra FREE: ShapeUpNYC

My Booma! Yoga is now being re-monikered to Easy Yoga. Yep, rather than "say it straight, then say it great" I'm going for "say it straight, then say it straighter."

I discovered last night that newbies and seniors are pretty close in their requirements ...

Apparently Doris, the Chelsea Parks and Rec mover and shaker, had spent the week strong-arming everyone able to bend at the waist to come to my class.

Bless her. I arrived to find the room already full, including the four kidz who stumbled in last week.

Most had never done yoga;  a handful had done "this much" - picture a raised thumb and forefinger pressed together.

Ages ranged from around 20, to an 83 year young gal who was game to try everything.

After teaching them a short dog and a simplified Vinyasa involving a short dog and a rock back to child's pose, the room was visibly sweating - who needs hot yoga?

"Never thought yoga was so hard!" cried a really athletic looking young man who had probably never had the occasion to stretch his hamstrings longer than necessary to press the accelerator or open lats beyond raising a beer.

I like to get students put their hands lightly on their hips to make a decent tuning of Warrior I, squaring the hips - pretend your elbows are two ears sticking out the side of your head - they should face the front, not the corner.

I also showed them how to fold the mat to keep it clean:

Fold in half like a book, the side that was facing up now on the inside. Fold in half than half again. Voila, the side that was on the floor is nowhere touching the inside.

See you in class - bend it or mend it!


Gal on Yoga

Helping NY Seniors: A little bit of yoga and one hot, cooked meal a day

"Lynette, tell them about your yoga class. LYNETTE'S GOING TO TELL YOU ABOUT YOGA!"

Yehudit is gathering people around one of the giant round tables in the cavernous community dining room. Some people aren't moving, so I won't get their attention. Most are already walking out the door. There's at least two generations of a Chinese family with a translator in front of me. Someone asks if I can speak Spanish.

"Sufficiente para sobrevivir," I answer.

I start to describe some simple movements and talk about Ujayi or "Darth Vadar" breathing.

"Slower," says Yehudit as we raise our arms above our heads.

I announce that we will be doing standing yoga in my class. I catch a glimpse of a Chinese gentleman in a wheelchair just as Yehudit says, "what about people who can't stand?"

"We'll be doing sitting postures as well," I say.

Thus began my induction to volunteering yoga at the Hudson Guild Senior Community Center.

For the past couple of years I've often walked past a recessed doorway with letters, darkened with street grit, saying COMMUNITY CENTER. The entrance is set back beneath a large, public housing block called the Fulton Houses, named after the artist and steamboat engineer Robert Fulton, and colloquially known as "The Projects".

Above:  Lunchtime at the Hudson Guild Senior Center - a much needed meal for some residents who come from as far as Queens.

Enroute to Chelsea Market I never thought to investigate until I googled the development online. I was looking for ways to put my Yoga certification into practise, and would often look up at these buildings, wondering if I could offer a class to the residents within. Yoga is an expensive activity in NYC - at $15-$18 a class, and with donation-only classes few and far between it's probably low on the list or priorities for even middle income people. This is where I felt I could be of service.

Venturing past those doors I discovered a fully functioning activity center run by the non-profit Hudson Guild, a 100-year old organization part funded by the city's program for the Aging, part by donations. The Guild serves over 100 free lunches to age 55+ seniors every day, and meals on wheels to a hundred more.

"Some come from as far as Queens", said Larry, a former travel trade publications writer who volunteers his time as a creative writing teacher. He contributes to a slate of activities offered each day - computers, crafts, tai chi, short trips and $2  theater tickets.

"The idea is to keep people engaged," says Group Services Manager Yehudit Moch, in an environment, as the literature says, of "dignity and respect".

Centers like this came about when, a few years ago, a survey revealed many seniors were starving, "eating dog food," said Larry. As a result, funding was set aside to create centers where seniors could at least get one square meal a day.


Left: Yehudit takes to the floor during lunch, dressed in her Chinese New Year outfit, serenaded by the Guild's singing group.

The menu itself is quite eclectic - a blue photocopied sheet lays out the month's offerings, ranging from Cajun fish to Asian stir fry, "each served with fresh fruit, juice and whole wheat bread."

"I'm the only volunteer that eats here every day," says Yehudit, tucking into the special Chinese New Year dish she organized especially for the occasion - complete with red envelopes containing a coupon for a free additional meal.

"I believe it's important to be seen to eat the food, so people know it's worthy of consumption."

Apparently the execution is not consistent, but it's balanced, solid and most of all, available. Citizens over 60 get the meal for free, 55+ are asked to donate a nominal $1 or so. She then took to the floor to tango with Robert, an actor, to the Casiotone vibes of the Singing Group.

"Not everyone likes our singing group," she whispered. But there they were, belting it out and refreshingly, not caring who didn't care for it.

The center is unquestionably modest. Reminiscent of a school, it has fluorescent cinderblock hallways and chipped painted doors with missing hooks and handles - a parallel universe to the luxe condos like the Caledonia around the corner, boasting a runway-sized lobby with sweeping sofas illuminated by groovy olde worlde Edison lightbulbs.

As I fumbled for the non-existent lock on the restroom door, I found myself wishing that the community would come in and sheetrock, paint, carpet, tile to make it the kind of place we'd all like to think was our reward for paying our taxes and making it this far in life.

While this is designated a "low income" center, other centers in the city are "middle income" or NORC, "Naturally Occurring Retirement Communities". That is, a specific apartment building, or a street of old single family homes, where residents have stayed and simply aged. The needs at these centers are different, says Yehudit. Low income seniors need food, middle income seniors may need services and meals on wheels. But everyone needs engagement, and to feel they belong.

I have no idea how successful I will be with my seniors yoga class, but I will start teaching at 1pm on Wednesday. It's not an ideal slot, being right after lunch, but Yehudit tells me new ideas must be introduced in the moment, when people are standing in front of you. They must be constantly reminded and encouraged, in a world where we worship a youth we all lose. For the past 10 years, my inspiration has been these people - Bike Friday Super Seniors - I want to bring a little of that energy to these people.

I am thrilled that Laughing Lotus (where, as a low-income resident by New York standards I've been taking community yoga classes), has jumped at my solicitation for used yoga mats - the senior center has none. Lotus' daily community class, where donations are given to a worthy cause, has been my inspiration.

I will now try to raise some funds to get blocks and blankets - if it's uncomfortable for young, able bodied people to touch the floor and pad their sit bones, you can imagine what it's like for seniors. Should you wish to donate, you can use PayPal to send it to galfromdownunder at gmail dot com. I will acknowledge your contribution here, and display a running total.

Thank you Laughing Lotus, and thank you Joschi Body Bodega for my Yoga teacher training - for the first time in a long time, I feel I have a way to be of service.

_____________________________________________________________________________

I'M BLOWN AWAY! This just in from Laughing Lotus Yoga Center, Chelsea, NYC:

Morning Lynette! We'd love to donate 12 mats for your group. How kind of you to donate your time and energy for them. I usually bundle 10 mats with a strap and suggest a car to pick them. Do you have a car? If not, I can bundle 6 together that can be carried ... Best, Joy

Muchisimas gracias, Laughing Lotus! My blog post about Laughing Lotus in 2008

Should you wish to donate to help me buy blankets and yoga blocks for the senior center, you can use PayPal to send it to galfromdownunder at gmail dot com. I'll gratefully acknowledge your contribution here, and keep a running total to keep everyone informed. I'm purposely keeping this request low key - I know that should you wish to donate, you will have read and appreciated this story.

Feb 18, 2010: Thank you Glenn Martin who donated $100. I'm on the phone to YogaDirect.com for 8 blocks and 2 blankets.

The Gal on Yoga 

The Gal's Yoga Blog

Yoga: Downward dog days in Arizona, March 2010

As you can see I'm hard at work, and practicing my yoga routine  ...

(Photos below from the YogaJournal.com site)

This picture was taken during my recent, oh-so-brief 5-day stay in the Bahamas, thanks to Bike Friday customer Hilge Hurford for generously inviting me to her timeshare.  My take on the Bahamas.

I got caught up on plenty of reading, including fully digesting the current issue (as opposed to being 3 issues behind) of Yoga Journal, a nice, tight publication with a very long history.  I've been doing regular practice ever since putting my back out in November at the end of my Japan trip, and it's really paid off.

After some emergency chiropractic, then letting the pain subside, I went to a yoga class after 3 weeks and was amazed that 75% of the pain and stiffness had disappeared by the end of the class. Wow! Sacro-iliac joint pain is so utterly common, than when it hits we seriously worry if we've done something drastic. It just needs some rest and, going forward, mindfulness of  your movement.

I've been continuing to develop the practice I'm developing to hopefully teach 40 cyclists at Arizona Camp this year. We'll be riding 53 miles a day on average, and even if you ride fast, that's still a lot of time stuck in a crouched-over position. The main issue will be finding a space to actually do it at each hotel. I envisage a future when we'll have iHologram apps and I'll be able to teach a class of people holed up in their individual hotel rooms ...

One thing absent in a lot of bicycle tours, is formal stretching and yoga. It's basically left to the participants, meaning it gets a lower priority than the beer tent. I hope to change that.

As cyclists spend a lot of time with arms and legs facing forward, somewhat like driving a car only a lot more athletic, my routine includes a lot of shoulder and hip openings and twists. Four main areas of focus are:

1. Lots of twists - with adequate preparation. On a bike you are often snapping your head, neck and shoulders around to glimpse who is behind or beside you. One side usually gets favored depending on what side of the road you're riding on. Some classes I have attended launch a bit too quickly into the twisted chair pose (parivrtta utkatasana - pictured right), before adequate warmup.

So I start with threading the needle, then from a Crescent Moon position on bended knee, then from a high lunge position, then leading up to the more advanced twists, like

• revolved triangle (parivrtta trikonasana)
• revolved half moon pose (parivrtta arda chandrasana)
• revolved side angle pose (parivrtta parsvakonasana)

2. Lots of shoulder openings. There's nothing quite like clasping your hands behind your back and diving into these poses:

• Devotional (Humble) Warrior pose (which I can't seem to find a definitive sanskrit translation for),  
• Bridge pose (Setu Bandha Sarvangasana), 
• Plow Pose (Halasana) and Wide Legged forward bending (Prasarita Padottasana - pictured right)

3. Stretching feet in upward facing dog (urdvha mukha svanasana  pictured right) : In cycling we're often putting our weight on the balls of our feet but rarely stretching the tops to the same degree, although pulling up with cleats helps. Pausing in Upward Facing Dog with weight on the tops of the feet is an unusual sensation that really stretches the extensor ligaments along the top of the feet.

4. Use the Ujjayi Breath, Luke: otherwise known as "Darth Vadar breath"or "ocean breath" because it sounds like both, this is my favorite pranayama (breathing) for these reasons:

a) Under stress, we tend to hold our breath, or breathe shallowly and erratically, which deprives us of oxygen and keeps us tense. Because it's so audible, Ujjayi breathing makes us acutely aware of the that which keeps us alive. This can be practised when the pedaling is easy and flat.

b) We often tend to pant, huff and puff while cycling uphill. Ujjayi breathing is an antidote to that short, sharp, style of breathing.
c)  The physical act of audibly drawing the breath over the back of the throat slows us right down and makes us calm.

I find this breath particularly rewarding when consciously adopted throughout the entire practice, but particularly during twists, when one tends to hold the breath. I tell students, let me hear your Ujjayi breathing!


Joschi Body Bodega new video:
The yoga school where I received my 200-hour Vinyasa Certification, Joschi Yoga Institute,  has posted a stunning new video. Take a look:
http://www.joschinyc.com/video.html

There's a shot of Joschi doing a cool shoulder roll move towards the end that I gotta try - hopefully not coming off a bike ...!

More Gal on Yoga