Attaining a Healthy Body and Mind Through the Practice of Yoga

The “Five Principles of Yoga” describes the holistic perspective of yoga. Each Principle emphasizes the idea that yoga is a practiced lifestyle, meant to achieve physical and mental health, as well as spiritual growth, and not just an exercise routine.

Our bodies are made to move and need exercise to maintain good health. We have become an unfit and unhealthy population due to inactivity, stress, and our polluted environment. Without movement, discomfort and disease set in.

Yoga asanas, or postures, are designed to systematically work all parts of the body … stretching and toning the muscles and ligaments, improving flexibility of the spine and joints, and regulating the metabolism and improving circulation.

Yoga poses, practiced properly, relax you, give you strength and vitality and rejuvenate all the systems in your body, including your internal organs, glands and hormones. The flow from one pose to another is combined with proper breathing, which regulates physical and phsiological functions of the body.

Most people breathe in a shallow manner, using only a portion of their lungs. Learning to control your breath  through breathing techniques helps you to use your lungs to their fullest capacity. Proper breathing is deep, slow and rhythmical, maximizing oxygen intake by using all the parts of the lungs. Yoga teaches you to regulate and become aware of the length and duration of your inhalations and exhalations and to breathe from your diaphragm. Proper breathing increases your lung capacity, which sends more oxygen throughout your body, increasing energy and mental clarity.

We live in a stress-filled world. Our lifestyle — social life, diet, work, and even entertainment — makes it difficult for us to relax. Even while attempting to rest, our minds and bodies continue to consume energy through tension. Bad moods, depression, anger, irritation and physical pain use up a lot of energy. Attempting to repress negative emotions can become a way of life. This can be devastating for both the mind and the body. Releasing tension in muscles and resting the whole body revitalizes your nervous system, allowing you to feel relaxed, refreshed and at peace. When you’re relaxed, it’s easy to let go of worries and fears. Tension uses up energy and a relaxed body conserves energy.

Principle 4: Proper Diet

The food we eat not only sustains our bodies, but it greatly affects our minds as well. An improper diet results in mental inefficiency and blocks spiritual awareness.  A proper diet should be well balanced and based on natural foods. Simple meals aid digestion and improve the assimilation of food’s nutrients.  Foods from nature that are free from chemicals and pesticides provide superior nutritional value.

A proper diet also means eating in moderation and eating only to satisfy hunger. Many of us have a tendency to use food to treat sadness or depression and usually reach for unhealthy “comfort” foods filled with sugar, fat and additives. These foods tend to make us feel sluggish, dulling our senses and fogging our minds. And they cause us to crave even more unhealthy foods. This type of eating often leads to diet-related diseases like obesity and diabetes. We should eat for sustenance so that we have strong immune systems, light and supple bodies and calm minds.

The way we think greatly affects our lives, because ultimately, we are what we think we are.  Positive and creative thoughts will contribute to vibrant health and a peaceful, joyful mind.

Meditation is the act of concentrating your mind on an object, or turning inwards to your own thoughts or on a mantra. Practicing meditation helps you to become attentive and more observant of the present. It not only relaxes your body, but also sharpens your thinking. With practice, everyone has the ability to meditate  - to shut out thoughts and quiet the mind.

An Ounce of Prevention

The breakdown of cartilage that causes the pain and stiffness associated with osteoarthritis is usually considered an unavoidable part of aging. Other factors that contribute to joint pain can be weight, injuries and genetic disposition. But recent osteoarthritis studies suggest that, due to our increased participation in high-impact activities, we may be developing the condition much earlier in life – sometimes as young as 25!  So what can you do to help prevent osteoarthritis?

Practice Yoga for a Pain-Free Run

Runners will tell you there’s nothing that compares to the satisfaction you get from running … the sound of your feet hitting the pavement and the regular rhythm of your breathing can send you into a zone that leaves you feeling relaxed, clear-headed and just plain good.

While running provides a great workout for the heart and lungs, the act of running moves the body through a very limited range of motion. Most runners have developed subtle, but potentially harmful, imbalances in the way their feet hit the ground and the way they maintain alignment throughout their stride, which leaves them susceptible to injury.

Adding a yoga practice into your routine can enhance your running experience. Yoga balances the body, improves breathing methods and brings an awareness to your body that can make running more meditative and help prevent injury.

• Balance. Yoga asanas (poses) correct imbalances resulting from high impact training by stretching and strengthening muscles, aligning joints, and improving bone density. A stronger, more flexible body is less susceptible to injury.
• Breath. Intrinsic to yoga is the combination of movement with breath. While running requires breathing out of simple necessity, yoga involves a much more focused awareness of breath and how it affects the body. The deep breathing that is a part of a yoga practice increases lung capacity, which enhances both energy and stamina for a runner as it relaxes the body.
• Mindfulness. The connection between mind, body and breath that is acheived through yoga practice helps runners find a more meditative state while running and a heightened awareness of their bodies. By tuning into the body, a runner is more heedful of alignment and balance which helps prevent injury.

If you’ve never tried yoga and would like to add it to your running routine, sign up for some beginner’s classes at your local yoga studio to learn proper alignment and breathing techniques.  Some studios even offer classes that are designed specifically for runners.  There are also oodles of yoga for runners’ books and dvds to choose from in bookstores and libraries.

Yoga Paws: The Yoga Mat You Wear

With summer comes … VACATION! Woohoo! You’re off to the beach, the mountains, the countryside, a campground, another continent! Of course, you want to keep luggage to a minimum, especially when flying. Even travelling by car, there’s only so much you can take along.  A yoga mat, even a travel mat, isn’t the easiest thing to pack, but what yogi can go for more than a day or two without a downward dog, triangle pose or exalted warrior?

For any yoga enthusiast who travels, Yoga Paws may be the greatest thing to come along since sliced (whole wheat) bread!  This clever yoga accessory works in place of your mat yet is small enough to fit inside your pocket.  Whaaat, you ask?

What are Yoga Paws?

Yoga Paws fit  onto your hands and feet to provide grip and cushioning while practicing yoga poses. The hand unit fits like a bicycle glove with finger separators that help spread the fingers and stabilize your hands within the glove. The foot unit fits like a half sock that covers the ball of the foot to the arch. A Velcro strap fits around the heel to hold your foot firmly inside the sock and its Lycra/Spandex material comfortably adjusts to a variety of sizes.

They’re comfortable with a high level of elasticity, but fit snugly to keep you from slipping. The Paws have a cushioned, super absorbent towel lining that provides cushioned support and absorbs dirt, oils and perspiration (so they work for even the sweatiest yoga practice). There are no internal seams to cause discomfort or irritate your skin.

And to top it off, Yoga Paws are eco-friendly! They’re made from durable, TPE yoga mat material that’s free of chlorides, latex and PVC. They come in a small box with minimal packaging. A handy mesh carrying bag is included that can be used for machine washing your Paws, although hand washing is highly recommended.

How to Use Yoga Paws

Just strap them on and you’re good to go. They’re great indoors or out, so take them with you wherever you go. Your paws will provide a firm grip on hardwood floors, carpets, outdoor decks, sandy beaches, or grassy fields.

Yoga Paws also offer versatility. You can use your Paws along with a traditional mat for added traction if you find yourself slipping during a hot yoga or power yoga practice. The gloves can be used by themselves for other exercises, as well. For example, they can provide a cushioned grip while lifting weights or doing pull ups.

You will need some padding for resting poses and for cushioning your spine, knees or hips, but a towel or blanket should do the trick.

Yoga Paws Care & Maintenance

Cleaning your Yoga Paws regularly is highly recommended (think about all the sweat and oils absorbed in the towel lining … ew!). They’re easily cleaned by turning them inside out and washing them in cold water and gentle soap. Then air dry. Washing after every use with a quick five-minute sudsing will maintain they’re longevity.

Yoga Paws are available for men and women in sizes that will fit most everyone. They are available at Nitty Gritty Fitness for $28.95 or from their home website, Yoga-syz, for $34.95.

For any yoga traveler, Yoga Paws is a must have. Now, no matter where your life takes you, you can take your yoga practice along!

A Brief Guide to Common Yoga Styles

Yoga has gone mainstream in the United States. Studios are popping up on every corner, classes are being offered at the “Y”, in health clubs, in adult education programs at your local school, in the park at sunrise, on the beach at sunset.  This is a good thing! Yoga is so very good for you. Researchers continue to discover more ways that a regular practice benefits everyone, no matter how old you are or what physical shape you’re in. But if you’ve never tried yoga, you may not know where to begin. Are you looking to tone up? Stretch out? De-stress?

There are many yoga disciplines to choose from. Each offers something a little different. Here’s a guide to some of the styles that are commonly found in most areas.

Hatha. Hatha yoga is a very general term that encompasses most physical styles of yoga. If you’re looking at a yoga studio’s class schedule and the yoga offered is simply listed as “hatha,” most likely the teacher is offering a combination of several styles listed below.

Vinyasa (also called flow yoga). Vinyasa-style yoga combines a series of flowing postures that are linked together with controlled breathing. Vinyasa is a general term that can be used to describe many different styles, like Ashtanga and Power Yoga. Vinyasa can be somewhat to very intense depending on the instructor. The classes usually involve a series of “Sun Salutations” to warm the body, which are then followed by intense stretching at the end of the class.

Ashtanga (astanga). Vigorous and physically demanding, Ashtanga classes follow a set series of postures (6 in all) that are linked together with breath. Each of the series increases in difficulty but you work at your own pace and advance as you’re able. Alignment and proper form are not priorities as you move through the postures, but breathing is emphasized. Be prepared to sweat.

Power.  Power yoga is the westernized version of Ashtanga yoga. It’s for hard-core fitness enthusiasts who want to increase strength and flexibility while continuing to move. It’s based on Ashtanga yoga postures, but without the set format so that the sessions vary every time. Power yoga is designed to create heat and energy in a very challenging and disciplined workout. This class is not for beginners.

Iyengar.  Iyengar yoga is all about alignment. Unlike vinyasa, each posture is held for a long period to get the full benefit of each stretch. Props, such as blocks and straps, are used to prevent over-stretching and injury.  This is an excellent class for beginners, for anyone recovering from an injury, or for someone who has special needs due to any type of physical impairment. Instructors who teach Iyengar classes must complete a rigorous 2 – 5 year training program for certification.

Restorative. Restorative yoga is all about slowing down and bringing the body back into equilibrium. Studies haveshown that restorative yoga triggers the parasympathetic nervous system, the part of the nervous system that serves to slow the heart rate and stimulate digestion. Its purpose is to soothe and relax.

Bikram. Bikram is a 90 minute class in which 26 sequenced postures are performed twice in a room that is heated to a humid 100-105 degrees Fahrenheit.  The class is designed to warm and stretch your muscles, ligaments and tendons and cleanse the body of toxins through profuse sweating. The class is always the same … there is no variety in the postures.  Bikram is similar to, but not the same as, hot yoga which is a form of Hatha yoga practiced in a heated room.

Anusara. Anusara yoga is an integrated approach to Hatha yoga that is spiritually inspiring as well as grounded in the precise alignment of the physical postures. Classes are taught in a therapeutic way, light-hearted and accessible to students of varying abilities. Props are often used. This is another good option for those recovering from injuries or with special needs.

Kundalini.  Designed to awaken the energy that is stored at the base of the spine and draw it upward through each of the seven chakras, Kundalini incorporates classic yoga postures with breathing techniques, chanting and meditation.  Classes are made up of sequences called “kriyas” which include rapid, repetitive movements and poses that are held for long periods, each combined with breathing in a particular way. Kundalini is challenging both physically and mentally.

I highly recommend trying a variety of classes before deciding which yoga is right for you.  Maybe they all are … vinyasa (flow and stretch) to energize you on Monday, restorative (relaxation) to unwind on Friday and Iyengar (stretch and flexibility) to loosen you up for the weekend!

Health Benefits of Yoga Practice

Recently, I wrote about the healing benefits of a restorative yoga practice.  What I didn’t mention is that those are only a small part of what you can experience when yoga becomes a part of your daily life. No other form of exercise has a more profound effect on you as a whole… physically, mentally or spiritually.

Yoga for the Body

• A regular yoga practice increases your heart strength. Studies show that yoga lowers your resting heart rate, increases your cardiovascular endurance and improves your maximum uptake of oxygen during exercise.
• Yoga slows your pulse rate. A strong heart beats slowly since it works more efficiently to circulate blood and oxygenate cells.
• Yoga reduces blood pressure. Two recent studies showed that people suffering from hypertension who practiced yoga saw a major drop in blood pressure.
• Yoga improves lung efficiency.  Yogis breathe deeply and slowly, improving the flexibility of the rib area, shoulders and back, allowing the lungs to expand more fully. Increased lung capacity improves oxygen flow throughout the body.
• Yoga improves blood circulation. Deep breathing and muscle relaxation allows oxygenated, nutrient-rich blood to move more freely throughout the body for healthier organs, skin and brain.
• Yoga helps the immune system. As the body moves in and out of yoga poses, stretching and contracting muscles, the lymphatic system is engaged, pumping lymphocytes (immune cells) throughout the body to protect against infection, destroy cancerous cells and dispose of toxic waste.  Yoga poses that twist and compress organs help massage and rejuvenate immune organs and channels. The practice of Yoga also generates balanced energy – vital energy required by the immune system.
• Yoga lowers cortisol levels.  Stress causes the adrenal glands to secrete cortisol into the body. High levels of cortisol compromise the immune system and are also linked to memory loss, depression, osteoporosis, high blood pressure, insulin resistance and overeating.
• Yoga is known to ease pain. Doctors prescribe yoga and meditation to help in the treatment of chronic conditions such as back pain, arthritis, carpal tunnel syndrome and fibromyalgia.  Studies show that patients with chronic pain conditions who practice yoga tend to require less medication to control their pain and sometimes are able to free themselves from pills completely.
• Yoga builds strength. Yoga uses the weight of the body, particularly in standing poses, balancing poses and inversions, which require sustained isometric muscle contractions, which builds strength and tones muscles. Strong muscles not only look good but they protect us from conditions like arthritis and back pain and help prevent falls.
• Yoga increases flexibility. A balanced practice puts all of your joints through their full range of motion, stretching muscles and massaging all the soft tissues in your body.  Stretching increases flexibility, helps prevent injury, and reduces lactic acid build up which causes stiffness, tension, pain and fatigue.  Posture and balance improves, as does the ease of moving your body through daily tasks.
• Yoga balances metabolism, resulting in the ability to maintain a healthy weight and control hunger.  An efficient metabolism helps control cravings for food, caffeine, alcohol and drugs.
• Yoga balances your body chemistry.  Yoga practice lowers cholesterol levels, blood glucose levels, sodium levels and triglycerides in the blood and increases natural antioxidants produced by the body.
• Ongoing studies show that yoga helps to prevent,  treat or reduce the symptoms of a multitude of diseases, such as heart disease, osteoporosis, Alzheimer’s, Type II diabetes,  multiple sclerosis, cancer, muscular dystrophy, migraines, scoliosis, chronic bronchitis, epilepsy, sciatica, OCD, and more.

Yoga for the Mind.

• Yoga is a mood enhancer.  One study found that consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of enzymes that break down neurotransmitters and cortisol. Another showed that meditation heightened activity in the prefrontal cortex, an area of the brain that correlates with greater levels of happiness and better immune function.  Some researchers believe these changes are a result of yoga’s boosting oxygen levels to the brain.
• Yoga reduces stress and anxiety by encouraging you to relax and focus on the present with the slow, mindful breathing that is tied to every movement and to meditation. This type of breathing decreases blood pressure by shifting blood flow away from the nervous system and increasing the flow of blood to the intestines and reproductive organs – what Herbert Benson, M.D., refers to as the “relaxation response.”
• Yoga increases our ability to focus. Some studies suggest that yoga my have a positive effect on learning and memory.  It’s often life’s distractions that inhibit concentration and our ability to stay on task. Improved blood circulation to the brain, as well as the reduction in stress, helps the mind stay calm and focused on the present.

Yoga for the Spirit.

• Yoga encourages self acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, allows self acceptance to begin. Yoga teaches that you are a manifestation of the Divine, that you are a part of something bigger. If you view your yoga practice as more than just an aerobic workout, as an opportunity for betterment and self-examination, you’ll experience feelings of gratitude, empathy, forgiveness and acceptance.
• Yoga gives you peace of mind. Yoga slows down the mental loops of frustration, regret, anger, fear and desire that can cause stress. Stress is implicated in a great number of health problems — high blood pressure, digestive problems, insomnia, migraines and so much more.  Learning to quiet your mind will help you live a longer and healthier life.
• Yoga helps you break free from destructive emotions. Hostility and anger are strongly linked to high blood pressure and heart attacks.  Yoga reduces anger by increasing feelings of compassion and interconnection and by calming the nervous system and the mind.  It allows you to step back from the drama of your life, allowing you to remain steady and in control when faced with difficult situations and unsettling events.
• Yoga creates a balance within you so that you may live a life of peace, good health and harmony.

There’s no doubt that practicing yoga will change you. If you haven’t tried it, take a class and share your experience.  If you already practice, I hope you’ll share a story or two about how yoga has affected your life.

I love yoga.  I’m not very adept at it — I don’t know that I’ll ever be able to do a handstand or the wheel, but I love the way I feel after a practice. My muscles are fatigued, yet I feel limber and strong.   I know I’ve worked every part of my body. But sometimes I want something more relaxing … more soothing, so this morning after my workout and before my shower, I took a few moments to try a restorative yoga pose called Simple Supported Back-bend.

The purpose of this particular asana is to open your shoulders and chest, stretch the lower back, relieve stress, relax your body and renew your energy. You lay with a bolster under the middle of your back, a small towel under your neck and an eye pillow over your eyes.  And then you just sink into the floor and breathe. Mmmmm … simply wonderful.

Restorative Yoga

Restorative yoga is a gentle, therapeutic style of yoga. Props such as pillows, blankets, blocks and sandbags, are used to support the body to deepen the benefits of the poses. It’s a nurturing practice that promotes the effects of conscious relaxation. Judith Lassater, restorative yoga teacher and author of Relax and Renew, writes  “by supporting the body with props, we alternately stimulate and relax the body to move toward balance. Some poses have an overall benefit. Others target an individual part, such as the lungs or heart. All create specific, physiological responses which are beneficial to health and can reduce the effect of stress-related disease.”

Restorative yoga classes are popping up all over the world as its popularity increases.  We’re searching for ways to cope with the stresses and worries of our daily lives. And if that isn’t enough, the media bombards us with news that keeps us in a constant state of fear:  the recession, unemployment, healthcare, terrorism, wars, the energy crisis, global warming and the list goes on.  

Our bodies aren’t built to handle stress for lengthy periods. Stress is the body’s defense mechanism – it’s a physiological response to a life-threatening situation. When we perceive danger, adrenaline is released into our systems — heart rate, blood pressure, mental alertness and muscle tension are increased, while other systems temporarily shut down. When the situation is resolved, the body returns to normal.

In a chronically-stressed state, the body is continuously agitated. Its capacity to heal itself is jeopardized, preventing recovery from an existing illness or injury, or creating a new one, like high blood pressure, ulcers, chronic pain, immune dysfunction, reproductive problems, sleep disorders and depression. In the United States alone, depression affects nearly 1 in 4 people each year, 74.5 million people have high blood pressure and 26.6 million have been diagnosed with heart disease .

Health Benefits

Recent research has proven the many health benefits of practicing restorative yoga.  A study published in Psycho-Oncology showed that ovarian and breast cancer patients who participated in a 10-week program reported a significant reduction in depression and anxiety levels and a marked increase in energy.

A 2007 study of postmenopausal women published in Maturitas Journal found a 30-percent decrease in hot flashes after eight 90-minute restorative yoga classes.

Dr. Herbert Benson, founding President of the Mind Body Medical Institute and Associate Professor of Medicine at Harvard Medical School is the pioneer of mind body medicine. His research has found that relaxation techniques, like meditation, yoga and tai chi, actually change the physiologic and genetic substance of the body. The practice of conscious relaxation breaks the panic-like train of thought that stress induces, causing the brain to change, breathing and heart rate to slow and blood pressure to drop. Any condition of the body that is affected by stress, benefits from these changes.

David Spiegel, M.D., author of Living Beyond Limits, reports “In medicine, we are learning that physical problems, such as high blood pressure and heart disease, can be influenced by psychological interventions, such as relaxation training. Indeed, the Food and Drug Administration issued a report recommending these non-drug approaches as the treatment of choice for milder forms of hypertension. Mind and body are connected and must work together, and this should be a powerful asset in treating medical illness.”

For more information about Restorative Yoga, read Relax and Renew: Restful Yoga for Stressful Times, by Judith Lasater, Ph.D.,P.T. To find a class  near you, visit her website:  http://www.restorativeyogateachers.com/

If you’re serious about your yoga or Pilates practice and want to invest in a mat that offers the ultimate in support, stability and performance, then consider the  Manduka Black Mat PRO. Known for its comfort and cushioning, it’s reputed to be the mat chosen first by yoga instructors worldwide.

The Black Mat is thick  (¼”) and really dense – yet it allows you to feel connected to the floor – an important factor in a yoga mat. Some mats offer extra thickness, but they’re soft; and that can make balancing poses difficult.  But the Black Mat Pro’s density provides a firm, supportive foundation for your standing poses, allowing the arch of your foot to stay lifted as your heel and toes stay grounded. Still, there’s more than enough cushioning for your floor poses …  for your hips in Bow pose, your neck in Bridge pose or the tops of your feet in Reclining Hero pose.

The mat has a definite top side and bottom side.  The top isn’t like a standard “sticky” mat, but its non-slip fabric finish keeps your feet firmly rooted during standing poses such as Downward-Facing Dog and Warrior … even at your sweatiest. And the bottom holds it in place on hard, slippery floors, leaving you confident that it won’t move during your aggressive Ashtanga practices.

Because it’s made of polyvinyl chloride (PVC), you may think the Black Mat Pro isn’t  environmentally friendly, but Manduka’s plants have been certified by the European Oeko-Tex council as producing zero toxic emissions in their manufacturing process.  And PVC is a high-performance material, so this mat is designed to last a very, very long time. It even comes with a lifetime guarantee which you won’t find with any other mat.  This, to me, makes the Black Mat a very eco-friendly product.

I should mention that, because of the Black Mat PRO’s density, extra length (71″ or 85″) and extra width (26″), it’s no lightweight. The 71” mat weighs in at a full 7 lbs and the 85” is 8.5 lbs, which might make it a bit inconvenient to tote around.  If you like the idea of the Black Mat Pro, but want something more portable, the Manduka ProLite, might be a better choice. Not quite as dense or as wide as it’s big brother, the ProLite is 3/16” thick and 24” wide,  (but has the 71″ length) and only weighs 4 lbs. It’s made of the same high-performing, slip resistant fabric-like surface and comes with the same lifetime guarantee. And unlike the Black Mat Pro (which comes only in black), the ProLite gives you 5 color choices.

The name “Manduka” was inspired by the Hatha Yoga Pradipika pose, Mandukasana, or Frog Pose. Manduka has provided top quality yoga products to yoga teachers and students for over ten years. From its beginning, the company has had a reputation for celebrating the bond yoga shares with the natural world. The idea of respect for all living things is key to the company’s philosophy.

Your yoga mat can make a world of difference in your yoga practice. It won’t make you more flexible or stronger or increase your balance, but it will offer the support that you need to find and unleash your inner warrior!

• Available in 2 lengths: 71” ($85.00) and 85” ($96.00)
• Made of Polyester and eco-certified PVC
• Color: Black
• Width: 26”
• Thickness: ¼”
• Weight: 7 lbs or 8.5 lbs.
• 30-day return warranty
• Lifetime guarantee

There are over 15 million people practicing yoga in the U.S. and that means that there are lots of used yoga mats out there.  You probably have one or two old mats rolled up and out of sight in your closet … attic … basement … under the bed … that you no longer use but don’t know what to do with and can’t let end up in a landfill!

Surprisingly, there are a lot of practical, sustainable & eco-friendly ways to reuse old yoga and fitness mats!  Here are a few ideas that some of us at Nitty Gritty Fitness have come up with, plus a few I’ve found during my web travels.  Hope you can use some of them ….

With a good pair of  scissors, you can cut up a mat and,

1. Put a piece under your dog’s dish to keep it from sliding
2. Place a piece in front of the kitty litter box … the stickiness will catch the litter and keep her from tracking it across the floor
3. Use as coasters to protect your furniture from drips
4. Line your shelves or drawers
5. Use as treads for slippery, wooden stairs.  The natural stickiness will hold them in place
6. Use as a knee pad while gardening
7. Place inside a pet carrier to provide cushioning and comfort during those scary trips to the vet
8. Save energy by plugging up drafts coming through windows and doors
9. Make beautiful trivets by gluing them to the bottoms of decorative, ceramic  tiles
10. Use as “bases” when playing baseball with the kids
11. Use as grip pads to open jars
12. Place under furniture legs to prevent slipping and scratching hardwood floors
13. Place under throw rugs to keep them from sliding

Here’s a few ideas that don’t require any cutting …

1. Keep one in the car.  If you get stuck in the snow, unroll it behind your tires to give you some traction
2. When travelling, use as a changing pad for the baby … it easily washes off
3. Use in place of a blanket when sitting on the ground during a concert or your kid’s ball game
4. When camping, place one under your sleeping bag for extra cushioning
5. Place one across the back seat of your car when traveling with your dog … it’ll protect the leather from scratch marks and help keep your precious pup from sliding off the seat if you stop suddenly

Or, pay it forward by donating your mat …

1. To a homeless shelter … they can use them as sleeping pads
2. To an animal shelter … they’re always in need of pads, blankets, rugs & towels to line the animal crates
3. To a nursing home for people to have next to their beds so they don’t slip while getting in and out of bed

Or, donate your mat to a recycling program.   Jade Yoga has recently introduced their 3 Rs program – Reduce, Reuse, Recycle. Through this program, Jade hopes to reuse yoga mats by making them available to those who otherwise might not be able to afford them, reduce the number of yoga mats going to landfills and recycle any mats that cannot be reused.  The primary goal of their recycling program is to maximize local reuse of the mats by offering them to yoga teachers who volunteer to teach in shelters, schools, prisons and rehabilitation centers. For instructions on how to donate and to find a donation center near you, check out their website:

“Recycle Your Yoga Mat” partners with companies that have created jobs and businesses based on waste reuse and upcycling.   In 2008, 50 percent of the mats collected were upcycled into other products and more than 30 percent were donated to local community programs.  Check their website for a drop off location near you or for instructions on mailing your mat to them.  Recycle Your Mat offers a 20% discount coupon on any Manduka purchase when you donate your used mat to them, which Nitty Gritty Fitness will happily honor if you purchase your mat from us.

Please remember to thoroughly clean your yoga mat before donating it to any organization.  Yoga Journal recommends using a spray bottle, damp sponge or terry cloth rag to apply a solution of two cups of water and four drops of dish soap.  Rub the soiled areas and wipe the mat down with clean water, then rub with a dry terry cloth towel and hang to dry.  If your mat is heavily soiled, soak it in warm water and mild detergent and then rinse it with clean water.  Lay the mat on a dry towel and roll the mat and towel together. Stepping on the rolled up mat will squeeze more moisture into the towel. Unroll and hang the mat to dry.  Use very little soap, because any residue will remove its “stickiness”.

Do you have any other ideas for using old yoga mats?  Do you know of any other recycling programs?  If so, please share!

B.K.S. Iyengar, founder of Iyengar yoga, observed that many of his students weren’t able to achieve proper body alignment in their poses due to physical limitations.  (Iyengar yoga is characterized by precise focus on body alignment.)  He developed props as a means of support so that his students could gently move into and properly hold their postures without strain and injury.

There are a lot of reasons why using yoga equipment may be to your benefit, even when practicing styles other than Iyengar.  If you are new to yoga or recovering from an injury, you’re probably discovering the limits of your flexibility.  If you are an experienced yogi, you know that there are days when poses come more easily to you than others.  Or, as your practice advances, you find that you want to deepen your pose or move into more challenging poses but need a little help.  This is when yoga props become useful.

When choosing your props, think about your personal needs.  Do you have problems with your knees?  Lower back?  Wrists?  Are you unable to touch your toes in a forward bend?  When you sit on the floor, is your back and pelvis straight or rounded?  Do your heels touch the floor during Downward Facing Dog?  Are you able to hold your hips level in Pidgeon Pose? These are some clues as to which props can help you most.

Yoga Mats.  A good yoga mat is an important part of your practice. Its non-slip surface helps to keep you stable while holding your poses and its cushioning provides protection from cold, hard floors.  Mats come in a variety of sizes, weights and thicknesses and are made with a variety of materials, like latex,  rubber or cotton.  Each has its advantages and disadvantages and it comes down to your own personal preferences when selecting your mat.  Many choices are eco-friendly from companies that give back to the earth, like Manduka, Jade and Natural Fitness.

Yoga Blocks or Bricks.  Yoga blocks bring the floor within reach when your flexibility doesn’t allow you to touch it without bending your knees or straining your back.  Blocks aid in helping you maintain proper alignment while performing poses like Triangle or Downward Facing Dog.  They can be made of various materials, like foam or a more eco-friendly cork or bamboo, and are lightweight with beveled edges for comfort.

Yoga Wedges.  A foam wedge is similar to a block, but is longer and is shaped like a triangle.  It’s designed to offer support and prevent over-stretching in poses where you sit — to help keep your back straight, squat or stand — when your heels can’t touch the floor, and core poses – to help keep pressure off your wrists.

Yoga Straps.  Yoga straps come in various lengths and with a variety of clasps to allow for adjustment and quick release.  They are extremely useful for those with limited flexibility or recovering from injury.  They help to increase your reach without strain and hold a pose for longer periods of time without compromising alignment.

Yoga Bolsters & Blankets. Yoga bolsters are large, firm round or rectangular cushions that are used for support for proper alignment while allowing you to relax into stretches and meditation.  Yoga blankets, also known as Mexican blankets, are used in the same manner, but can also be used to keep you warm during restorative poses.

Sandbags.  Yoga sandbags hold up to 10 lbs of sand or rice.  Sandbags allow you to gently fall deeper into your stretch and increase your flexibility over time.

Yoga Towels.  I’d like to mention one more item that isn’t really a part of traditional yoga props.  However, during some yoga practices, such as Bikram or hot yoga and Ashtanga yoga, your body heats up and creates a lot of sweat.  Even on the stickiest of mats, you may find that your hands and feet slip.  Placing an absorbent towel on top of your mat can solve this problem and allow you to enjoy your practice to its fullest.

Yoga props can help all yogis at every level.  When you pay attention to your body and respond to its needs, you’ll avoid injuries and get the most out of your practice.

Namaste!