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!

Natural Fitness is a company that takes conservation very seriously. Their products are made of natural, sustainable and recycled materials. The yoga mats are made from natural rubber; yoga blocks from cork and bamboo; yoga straps and mat bags from hemp; and the handles on their rubber resistance tubes are made from recycled plastic. The packaging for every product is made from recycled paper.  In addition, they have initiated the Zero Impact Program - for every Natural Fitness product sold, in some area of the planet a tree is planted where it’s most needed to help moderate the climate, improve air quality, conserve water and harbor wildlife. Past projects have included areas of Asia, Africa and the Americas. Even the Natural Fitness website is “green” — it’s completely powered by solar energy.

One of my favorite products made by Natural Fitness is the exercise ball.  They have two grades – one designed for use with most exercise programs that is burst resistant to 300 lbs, and one that is designed to withstand the most rigorous exercise regimens that is burst resistant to 600 lbs.

Natural Fitness exercise balls have slightly textured surfaces that provide grip and keep you from sliding. Most PVC products utilize plasticizers that contain phthalates to make the material soft and flexible. but phthalates have been proven to be harmful to the environment and pose health risks to humans.  Natural Fitness developed a non-toxic, phthalate-free plasticizer for its vinyl products. This makes the ball somewhat stiff at first, which is probably why the instructions say to inflate it to 80% of its recommended size, let it sit for 24 hours and then fill to its full volume. This gives the vinyl time to “rest” before inflating fully.

I found the included “fast pump” easy to use until I got to the last few centimeters. Then it seemed as if air was escaping through the pump every time I pulled the handle up. So I hauled out my handy-dandy rechargeable air compressor (that I keep in my car for emergencies) and finished filling the ball that way. I probably should have just used it from the start, but I wanted to test the hand pump.  A plug kit is included in the box, so you can use whatever method you want to inflate the ball. Just be careful not to over inflate it.

The textured surface isn’t sticky – animal hair and dirt don’t cling to the vinyl.  I noticed a bit of a smell at first, but it wasn’t offensive and does fade.

The Natural Fitness Exercise Ball comes with a DVD that includes a warm-up, workout and cool-down, with two workout levels – beginner and intermediate. An exercise chart is also included in the kit, along with the pump and plug kit, as mentioned earlier.

When shopping for your exercise ball, be sure to choose by size, not by color. If you’re 6’ tall and you choose the 55cm ball because you like its plum color, you’re going to be very disappointed when you sit on it and your knees are level with your chin!!  Generally, the 45cm ball is for heights 4’7” to 5’; 55cm for heights 5’1” – 5’7”; 65cm for heights 5’8” – 6’1”; and 75cm for heights 6’2” and over. When you sit on your ball, your knees should bend at a 90 degree angle.  If you have extremely long legs and are short-waisted, you may want to go up a size; if your legs are short and waist long, you may want to go down a size.

You can accomplish so much with an exercise ball – increase your core strength, flexibility, range of motion, balance and coordination; and it can be incorporated into any yoga, Pilates or strength-training routine.  Use your ball as a chair, and you can work your abs and burn a few extra calories while watching television or working at your desk. And remember, by purchasing the Natural Fitness exercise ball, you get to help the planet by planting a tree!

The latest craze in athletic footwear is making an awful lot of promises.  Can a pair of shoes tone and tighten your legs, give you a perky derriere, burn more calories and get you in shape without setting a foot in the gym? Let’s examine ….

The idea of reshaping your body with your shoes is not original. Remember the earth shoes craze in the 70s?  They featured “negative heel” technology that promised natural body alignment and better posture.   And Dr. Scholl’s exercise sandal — the wooden sole and leather strap sandal that promised beautiful, toned calves.

The latest in the line of “fit” shoes are the “rockers” – MBT’s Antishoe, Skechers‘ Shape-Ups and Reebok’s Easytones. Will the other major shoe companies be far behind?  With the least expensive model starting at right around $100, this is very big business, as sales are predicted to reach over $800 million in 2010.

The rocker shoe isn’t new, but as its comfort and design has improved, so has its popularity. Rockers were initially developed for people with back pain, poor circulation, people who suffer with plantar fasciitis or for those who are on their feet all day. The highly cushioned, curved sole forces the wearer to work harder to maintain balance while the shoe takes pressure off the forefoot, resulting in relief for the hip and knee joints and immediately improving posture. The rolling heel-to-toe gait is designed to simulate walking in a more natural environment, sort of like walking on sand, activating more muscles in the feet, legs and derriere.  More active muscles burn more calories.

The theory is valid.  The question is — do they really do more than your standard fitness shoe?

In a six-week trial commissioned by Skechers and conducted by a California chiropractor, each of a dozen women were given a pair of  Shape-Ups and told to wear them during their normal daily activities and walking programs. There was no control group and the test wasn’t rigorously designed. To summarize briefly, the results showed an average weight loss of 3.25 lbs, a small loss in body fat, and an improvement in glute strength and lower back endurance.

In an unpublished study commissioned by Reebok, the University of Delaware tested five women on a treadmill with electronic sensors attached to their legs.  The results showed that wearing the EasyTone worked the gluteal muscles an average of 28 percent more than when wearing a typical Reebok walking shoe and hamstring and calf muscles worked 11 percent harder. Reebok maintains that it has collected 15,000 hours’ worth of wear-test data from shoe users who say they do notice the difference.

WLKY TV, a television station located in Louisville, Kentucky, performed its own study, which it reported on just last week. In a test similar to Reekbok’s, three subjects walked on a treadmill with sensors attached to the muscles in their legs, glutes and abs.  One wore her Mary Jane shoes and then switched to Fit-Flops and the other two wore their regular running shoes and then switched to Sketchers Shape-Ups and Reebok Easy Tones, respectively.  Their results were quite surprising — in each case the leg and glute muscles actually worked less in the fit shoes than in the standard shoes.  One positive note — the subject wearing the Skecher  Shape-Ups did show a significant increase in abdominal activity (400%).

There have been no studies to date on the long term benefits of walking in rockers.  Once the body adjusts to the unstable walking surface, the added toning effects, if there are any, may not last.

The American Council on Exercise (ACE) has commissioned a study by the researchers at the University of Wisconsin, La Crosse, to investigate the claims of the Reebok EasyTone and other “toning” walking shoes. The results of that study are expected to be available in Spring/Summer 2010.

Rockers aren’t for everyone, so you may want to consider a few things before investing in them.  (1) Wearing rockers can aggravate symptoms of motion sickness.  (2) Switching from your stilettos to rockers can cause major damage to your calf muscles and hamstrings, so be sure to do some warm up exercises and stretches before donning the shoes. (3) If you have balance problems or your feet tend to over-pronate, you may want to avoid the shoes entirely.  And (4) rockers are recommended for walking only – they aren’t safe for running, jumping or activities that require lateral movement.

As you can see, the jury is still out on this one.  If you’re in the market for a new pair of walking shoes, try them out.  Let us know what you think!

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

I subscribe to Shop Smart, a fantastic magazine put out by Consumer Reports.  I never make a major purchase decision without checking out their reviews and recommendations.

This month’s magazine reviewed some of the best new home treadmills and ellipticals.  One of the machines they mention in a sidebar is the Ab Circle Pro.  I’ve seen the commercials for this product and was curious about it.  The commercial claims that, by using this machine for just 3 minutes a day, you can lose weight and get the “flat, washboard abs and sexy ‘V’ shape that you’ve always wanted.”  The claims sounded a bit preposterous to me, but what were Consumer Reports’ findings?

Well, it wasn’t quite as bad as I thought … they did find that it works the abs, and if you stay on it long enough, you can get an aerobic workout about equal to a brisk walk (no one can get an aerobic workout in 3 minutes, with or without machines). Some of the testers said they felt like the machine worked their arms more than their abs and half said they felt little muscle fatigue at all.  A few even complained of back and knee pain.  The Ab Circle Pro comes with a strict nutrition plan … you’d probably lose weight just from following the diet.  The cost?  $200.  The conclusion?  Skip it!

This got me wondering about some of the other infomercial machines and their effectiveness.  The ads always claim the workouts are easy and fun and promise amazing results.  But do they really deliver what they promise? For a review of 10 of these fitness devices, check out Infomercial Fitness Devices Put to the Test .   By the way, these products aren’t cheap … the cost,  if you bought all of them, would total $2,355, which is about the price of a really good treadmill!

Out of the ten, one item did get a good review and that was the Urban Rebounder.  This is a mini-trampoline, with a removable support bar.  The testers found that they could burn about as many calories as they would jogging at about 5.6 mph, that it was easy to use and a nice change from typical aerobic exercise.  (And one point that wasn’t mentioned about rebounders is they give you a low impact workout, so they’re easy on your knees, hips and lower back.)

Bottom line?  The machines were fairly costly, cumbersome, uncomfortable, sometimes dangerous, and (except for the Urban Rebounder) mostly ineffective.  So, if you’re thinking about investing some money in fitness equipment, be sure to do your research before spending your hard-earned dollars.

Personally, I think you can get just as effective a workout with an exercise mat, a couple pairs of dumbbells, a set of toning tubes, and an exercise ball.  And they take up way less storage space!

If any of you have purchased infomercial fitness apparatus, please share your experiences, good or bad.  I’d love to hear about them!

Have you noticed a new trend recently regarding the stability ball?  These wonderful fitness tools aren’t just being used in the gym — they’re now being used in offices and schools as replacements for standard chairs.

Grammar school teachers have been providing them for their classes. Because the students must frequently change positions to maintain balance, teachers find that they have improved alertness and concentration.  Experts say that the brain is stimulated by the use of the core muscles as the kids shift positions on the balls, causing them to be more focused.

Adults are also getting into the balancing act at the office.  Many have replaced their desk chairs with these exercise balls, getting a workout while at work.  In an article in courier-journal.com, Indiana University’s School of Health, Physical Education and Recreation kinesiology lecturer Kelly Jo Baute states that while sitting on a stability ball, the body is allowed to move more freely than when sitting in an office chair, which provides an opportunity to strengthen the postural muscles.  Additionally, the quadriceps and hamstring muscles are activated by working to keep the ball from rolling around.

According to Chard Garvey, a physical therapist with the Jeffersontown office of KORT (Kentucky Orthopedic Rehab Team), “bodies like movement.  The more people tend to move, as a general rule, the better they tend to feel versus sitting in a chair that you don’t have to use a lot of musculature to support yourself.”  (Carter, Darla. “Stability balls get a workout subbing as office desk chairs.” courier-journal.com • December 10, 2009)

If you‘re thinking about replacing your desk chair with a stability ball, make the change gradually over time.  Baute recommends an approach of about 20 minutes in the morning and 20 minutes in the afternoon.  And you may have to build up to that.  Also, be aware of your posture.  Because there is no back support, you may tire and begin to slouch.

Stability balls are known by many names, i.e. exercise ball, fitness ball, gym ball, yoga ball, Pilates ball and Swiss ball. They come in several sizes, so be sure to choose the size that allows your hips and knees to be at a 90 degree angle when your feet are on the floor.  (Don’t choose by color — they’re color-coded by size.)  Generally, if you are 4’11” to 5’4”, choose a 55 cm ball; 5’5” – 5’11”, choose a 65 cm ball; and over 6’, choose a 75 cm ball.  Also, be sure the ball you choose is burst resistant and is fully inflated so that it is firm.  If you have back problems, check with your doctor before attempting to make the switch.  And be careful … you could fall off!

If you’re in the market for a high quality stability ball, consider the Natural Fitness Burst Resistant Exercise Ball.  It provides a firm, comfortable surface, is burst resistant to 600 lbs. and is made of non-toxic, phthalate free, latex free composite vinyl.  Natural Fitness plants a tree for every one of its products sold. Their Zero Impact Program funds this important reforestation program in areas of the world most needing the benefits of agroforestry and with tree species chosen for the greatest impact to the local ecology and people.

If you are the least bit interested in getting in shape and looking fit and healthy, you’ve probably heard about the importance of having a strong “core.”  But what does a “core training” mean?  Well, let’s define it, understand its relevance, and then look at some of the great equipment available to help you develop and maintain it.

Your “core” is the midsection of your body from your groin to your shoulders.  It includes the pelvis, glutes, abs, back and chest muscles. These muscles work together to control movements, transfer energy, shift body weight and move in any direction.

Core strength distributes the stresses of weight bearing and protects your back. It’s these core muscle groups that work in harmony to transfer power from the legs to the upper body and vice versa. Every move you make starts from your core.   In order to be effective, core conditioning exercises need to target all these muscles.  A flat tummy or “six-pack” abs doesn’t mean you have a strong core. Strong abdominals without strength in the muscles in your back, hips and glutes won’t provide the benefits of core fitness:

• Good posture
• Greater balance and stability
• Improved body control
• Increased power output to your extremities – your shoulders, arms and legs
• Reduced risk of injury
• Decrease in, or prevention of, low back pain

The following is a list of products that you can use to develop and strengthen your core region.

1. An exercise mat.  Whether you’re performing the standard crunch, the bicycle, a reverse crunch, or any other floor exercise, a thick mat will protect your from a cold, hard floor and offer cushioning for your spine, elbows, hips and knees.
2. Exercise ball.  The exercise ball is known by many names, i.e., fitness ball, stability ball, balance ball, Swiss ball, yoga ball, etc.  By performing standard floor exercises on one of these balls, you’re increasing the level of difficulty by adding balance and leverage challenges and increasing your range of motion. You can even use them as chairs … get a workout while sitting at your desk or watching TV.
3. Foam Roller.  Increase the intensity of your mat work by performing ab exercises or chest presses while balancing on its unstable surface.
4. Stability or balance disc.  A very versatile piece of equipment.  I use this on my chair while sitting at my desk (I’m using one now).  It engages the core muscles that are normally at rest while sitting.  The disc can also be used to stand on – try it while doing squats or lunges; or sit on it while doing crunches.  Many of the exercises that you perform on a balance ball can be performed on the disc.  It allows for an increase in your range of motion but offers a little more stability and takes up less space.
5. The Ab Wheel.  This is an extremely effective piece of equipment when used properly.  It isn’t for beginners, though.  It requires both abdominal and back strength and a lot of control.
6. Balance Board or Core Board.  Different products, but same results.  Stand on it with one or both feet for balance training. Excellent for yoga, skiing, golf, martial arts, soccer and any other activity that requires good balance and lower body strength and agility.
7. Resistance Bands & Toning Tubes.  The use of bands and tubes create tension throughout every part of your exercises.  You recruit more muscle fibers to maintain good form and to keep your movements smooth.
8. Dumbbells and Workout Bars.  If you want to maximize your strength gains, you have to add resistance to your core exercise, especially once they become easy.  Adding strength training with weights to your workout challenges you to maintain good form and stability while building and toning your muscles.
9. Push Up Bar.  One of the best exercises you can perform for total body strength is a push up (just ask Jack LaLanne). Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs. A push up bar provides a variation to the standard push up by increasing your range of motion while reducing stress on your wrists and forearms.
10. Pull Up Bar.  One of the most overlooked exercises for building upper body, back and core strength.  Add a pair of ab slings to work out the lower abs and hip flexors by hanging from the bar and trying to lift your knees.

Core stabilizing and strengthening exercises should be a part of every fitness program.  Core exercise equipment will help you reap the benefits of  a strong core:  you’ll stand straighter, look leaner, feel stronger and perform better.