everyday yoga for the everyday man

Yoga means a lot of things to a lot of different people.

According to Patangali’s yoga sutras, “yogish chitta vritti nirodaha” or “yoga is the complete elimination of various modifications of the mind.” This is one of those answers that tends to create more questions than quiet them.

Who’s this Patangali fellow? What’s a sutra? What language was that?
Slowly, slowly. It will all come in time.

To be honest, yoga doesn’t have to mean much of anything more than what works for the practitioner. For the Average Jogi, the true meaning of yoga will reveal itself and continue to change as their practice does.

Let’s jump right in:

Fom purely an etymological perspective, the word yoga is a derivation of the Sanskrit word ‘yuj’, which means to yoke or bind. Essentially, yoga means ‘union’. This practice can be seen as a medium to bring together and balance a variety of elements through self-practice, discipline, and devotion.

“Whoa, whoa, whoa,” you might be thinking to yourself, “Devotion? Self-practice? Dude, I just wanted to try something else besides running and lifting weights, and thought yoga would be a cool thing to try. what’s up with that?”

Relax, bro. Yoga is a very cool thing to try. Stay with me here.

Yoga—everyday yoga that is offered in gyms and yoga studios— is a system of movements called asanas that have been developed to open the physical body, increasing  flexibility and building strength.  There is a mat involved, upon which you will sweat and be asked to tuck and twist various parts of your anatomy in various directions in the company of others doing the same. Yoga is arguably the oldest version of twister known to man. When used in conjunction with the breath, these asanas help deepen the connection with the body while quieting the mind. as the practice deepens, the opportunity to connect with the spiritual body becomes possible.

Let us not, however, ‘yuj’ the cart before the horse.

If you wish to draw a straight line between two points, you need a ruler. Yoga can help to locate and develop balance and symmetry in the mind, body and soul. In order to do this, it helps to first be open to making the connection and then find the right help to make it happen. This means you’ll have to form an opinion from personal experience.

Opinions are like asanas—everybody has a favorite one. Keep practicing until you find one that works for you.

Time to choose a yoga class!

The answer is yes.
(great, there he goes gettin’ all yogi on me again)

In order to truly know, one must first experience. This means that you should try as many classes as you can. Not only will you figure out for yourself which style of yoga that works for you, you’ll work with a variety of teachers.  Often it doesn’t matter what type of yoga a teacher offers—if you like the teacher, you’ll enjoy the class.

Yoga has been taught for thousands of years.  As the understanding of the physical practice has developed, so have the methods for teaching it.  In the past few decades, there has been a yoga boom, so to speak, in which dozens of new schools have been created. Each one offers a different perspective on a shared vision. Like it or not, this will continue to happen. As more people embrace a yoga practice into their life, more perspectives on how to understand yoga will be created.

Here are a few hints to keep in mind when deciding on which yoga class is right for you:

-All yoga that is offered is Hatha yoga. There is also an individual system of yoga called hatha yoga which is part of the larger hatha idea. A good way of understanding this is comparing it to New York City, where New York is both the name of a state and a city within it. Hatha yoga classes are a slower-paced series of postures focused on getting yogis into various positions to better connect with the spiritual side of the practice.

-Ashtanga yoga is daily practice of a set series of postures designed to open the body, burn off excess energy, and keep teenage Indian boys under control (seriously). If you like regularity and are looking for a strong, fiery practice, check out an ashtanga led-primary class. Instructors and practitioners have been known to be quite stern, demanding, and focused, which can be a little intimidating at first. The practice, however, is quite rewarding and often comes with quick results. You’ll tend to find a lot of guys in ashtanga classes. Surprise, surprise… fiery, strong, competitive feats of physical prowess.

It’s a great way to connect with alignment, learn the basic asanas, and connect breath with movement. I myself had an intense mysore (method of supervised self-practice named after the city in india it was popularized in) for two years. It took me quite far, quite fast, and helped me learn a great deal of respect for the physical practice of yoga.

-Vinyasa Flow classes string a wide variety of asanas together in a smoothly flowing package. They are centered around the idea of constant movement, and can at times feel like a dance, which can be extremely fun or make you feel extremely self-conscious. There is no set series of asana for vinyasa classes, so the instructor’s personality and understanding of the human body play a large role in their development. Some can be gentle, some can be fierce, and others can be downright playful.

-Bikram, or ‘hot yoga’, consists of a set series of asanas performed in a heated room. If you like to sweat, you will love bikram. As is the case with most yoga, you either love or hate bikram. The instructors can be incredibly high-energy, and the environment itself is designed to challenge and push. Try it out, and don’t forget to bring a towel and big bottle of water.
this is just the beginning. there are many styles to choose from.

-Iyengar yoga, created by B.K.S. Iyengar, heavily focuses on alignment and the use of props (such as belts and blocks) to assist yogis into getting into the various asanas (postures). There is a large emphasis on the equal development of strength, stamina, flexibility and balance, as well as concentration and meditation.

-Anusara yoga is one of the newer forms of hatha yoga firmly grounded in a Tantric philosophy of intrinsic goodness. With a large emphasis on the ‘universal principles of alignment’ within all postures, you’ll focus a lot of opening the heart and connecting with the spiritual and meditative benefits of yoga. Anusara is a little more flowy than Iyengar, a little less rigid than Ashtanga.

There are many, many more types of yoga out there. Don’t think about it too much. If you are thinking about trying something new, first have the experience before deciding if you like it. The most important thing to remember is to have fun figuring it out!

Short answer: As much as you’d like
Boom. Go get em’, tiger.

Longer answer: Unlike high impact exercises like running, yoga is a low-impact physical practice. Heck, it’s no impact unless you fall while trying to stand on one foot. This means there is little direct stress on your joints or bones from repetitive impact. Depending on the type of practice you have, you can practice every day.  I know plenty of yogis who do.

Since yoga is very much about listening to the body, it’s important you are honest with what you hear. There is nothing wrong with going to class a few times a week. If it makes you feel good, do it. I can’t hammer down the bottom line enough here: Just Do Yoga. You can still run. You can still lift weights. You can still rack up 8 hours on x-box live, if that’s your thing.

I’d like to add another thing about honestly listening to the body. Yoga is wonderful, but if you are feeling a strange type of soreness, a lot of pressure on any part of your body in a certain posture, or any uncomfortable sensation for a long period of time, doesn’t be afraid to ask for help or more information. Often, all it takes is a little adjustment or realignment to make a world of difference.  Practice accurate self-assessment, and be sure to talk your teacher or ask us here at AJ.  We’re all here to help, you know.

Contrary to what you might think, you don’t actually need a yoga mat to do yoga. Think about it: do you need a baseball diamond to play baseball, shoes to go running, or goggles to go swimming? These things only serve to support the actual movements. The yoga mat is a great tool to add a little bit of padding between you and the floor, plus it offers grip on smooth surfaces.  This helps when doing many postures that require you to ground down into the floor (see also GROUNDING DOWN). If you just feel like trying out a few postures, you can practice them anywhere that you can stand. It’s that easy.

Most yoga studios offer free loner mats to their students.  Use them. As you practice more, you’ll realize that having a yoga mat is extremely helpful. It becomes a familiar surface, one that your body recognizes. This allows you to drop in even deeper into the practice. It’s much more comfortable to roll around on your back or sit with the ankles against the ground when there is a little padding between you and the floor.

On one hand, it’s just a yoga mat and a place to practice. On the other, it becomes a second home and scared place. For however long you decide to spend on it, you can leave behind all of the stuff you don’t need while you practice. Much like a favorite pair of shoes, you may even grow attached to your yoga mat. Just be sure to take care of it as you would a good friend (see also SWEAT, SHOES). A little respect goes a long way, and everything good you put in, your liable to get much more in return.

Have you heard the one about the rabbi, a priest, and an atheist walking into a yoga studio? I have.  It’s no joke, and happens all of the time. Yoga is a practice of many things—movement, balance, observation, breath— but yoga is not a religion. Anyone can practice yoga. In one class, you will commonly find people of all beliefs—Jews, Catholics, Muslims, Buddhists, Hindus, Agnostics—practicing next to each other.  Like many other experiences, yoga is very unique to the individual as much as it is to the community practicing together.

Often, classes can start with chanting and/or some talking about yogic philosophy (see also CHANTING). Take it or leave it. You shouldn’t feel forced to do anything you aren’t comfortable doing. Yoga is a simple action to which people attach their own meaning.  Before you make any decisions, try it first and make an informed decision from personal experience for yourself.

‘So, lemme get this straight… you want me to sit cross-legged in a sweaty room, listen to soft music while moving like I’m dancing underwater, and to top it all off, I’ve got to sing? Where do I sign up?’

Sometimes, it feels almost as if yoga was designed specifically to make men feel as uncomfortable as possible. It’s hard enough that we aren’t as flexible as all those women wearing the colorful clothing on the other mats. For many guys, being asked to chant or sing can be more intimidating than attempting to gingerly place our legs behind our heads.

Even if you don’t join in, chanting can be a great way to bring the body and mind into harmony before, during, or after the practice. Chanting sharpens the mind by giving it something to focus on, cutting out the external clutter of a hectic environment. Additionally, it serves to bring a group of yogis practicing together into harmony—not just through sound, but through action and vibration.

Yes, this is one of those things specific to yoga that you either enjoy or don’t.  The most important thing to remember is that you don’t have to join in if you don’t want to. Listening to the sound can be just as powerful as contributing to it. Since most traditional yogic mantra is based in Sanskrit, the meaning is said to be universally understood, no matter the tune or pronunciation. Thankfully, most yoga teachers who include chanting in their class do so in a call-and-response format, so just listen in until you know what to do and join in when ready.

Different mantras mean different things. The most common and important one is a layup—OM (or AUM, depending on who you talk to or what you read). You’ve most likely seen an OM emblazoned on a yoga mat, a t-shirt, the backpack of someone going to a phish concert, or tattooed on someone’s back at the beach. OM represents the collective connection between all things in existence—it is the sound of universal vibration. For the record, that’s a good thing. Why not take a few moments to appreciate that?

I hate not wearing shoes, and let’s be honest here, sometimes my dogs stink..

Stepping onto the yoga mat wearing your favorite kicks is like playing dodgeball with flippers on. Even if you get pretty good at it, imagine how much better you’ll be once you take them off. Plus, you’ll receive a lot less funny looks from the other people in the room. Yoga is meant to remove distractions and excess from your range of awareness. Physically, an unobstructed connection to the world during practice helps to develop the body without the need for weights or excess props.

The quick answer here is that yoga focuses a great deal on finding inner balance. It helps to minimize the distraction between your physical body and the world around it. Yoga mat notwithstanding, it’s best to keep the socks and shoes out of your practice so you can really connect every part of your foot with the earth below it. Shoes may offer support and grip, but deaden the sensation of the floor while blocking a true connection to the soles of your feet.  Socks might keep your feet toasty, but tend to slide on most surfaces and make balancing much harder. Anyway, most studios are usually pretty warm, and the body tends to heat up fairly quickly once it starts to move (see also SWEAT).

The bottom line is that you want to give yourself a full range of motion in the whole foot, not just in the ankles or toes. See for yourself: try taking a few steps—eyes closed—with shoes, with socks, and then barefoot. Which way do you feel more sensation? Each one of those sensations will help you develop a better relationship with the world around you.

Yoga studios take all of this into consideration for your practice, but often the real reason why we’re asked to remove our shoes is so we don’t track dirt into the sacred space they’ve created for people to practice in. Consider it the yogic equivalent of the old adage “We don’t swim in your toilet, so don’t pee in our pool.”

And, bro… if your dogs stink so much you don’t want to take off your shoes, here are a few suggestions that may help:

-Get new shoes. If you can’t remember when you bought the shoes on your feet, there is a good chance that it’s time for a new pair. Bacteria and fungus love warm, dark and moist places. Consider this if you don’t like to take your shoes off very much—you’ve literally become a walking high school biology project. Congratulations!

-Wash your socks regularly. See above.

-Regularly clean your feet. We’re guys. We shave. We brush our teeth, bite our nails from time to time, and give ourselves a good once over down there every so often. What else is there to do? I’m not saying you need to get a French manicure every Sunday with the ladies, but scrubbing the soles and toes a few times a week not only feels good, but will help to cut down on stank. Bonus points if you use soap.

-Talcum powder.  Shoes and sock hold moisture in. Sweat is moisture. Talcum powder absorbs moisture. Give it a try. Just don’t apply it right before yoga. Do it in the morning, after the shower and foot scrubbing. I’m quite partial to Gold Bond’s Medicated Powder. It’s heavenly.

I’ll let you in a on a little secret.
Come a little closer.
You ready?

Not everyone who does yoga is a vegan Buddhist monk.

Can you eat meat /smoke cigarettes/drink alcohol and do yoga? Absolutely. Can you do these things while doing yoga? You sure can. Should you? Probably not.

You can talk to one hundred different yoga instructors and hear as many different answers. It all depends on how you view the practice.  Far be it from me—a guy who, if given the choice, would choose a bacon & blue cheese burger as a new flavor of air freshener—to tell anyone that they should not eat meat. It would be extremely hypocritical if I—a man who has worked a bar from every angle: behind, in front, on top, and below—were to point a shameful finger at someone going for a drink after class. You’re a big boy, and big boys make their own choices.

Whatever vice or habit or tendency you possess which you think prevents you from committing to the practice is completely your own decision.  At first, the only thing we here at average joga are going to say is DO YOGA. Whatever gets you on that mat—be it once a day, a week, month, or year—do it.

Yoga is sneaky in a beautiful way. The more you do, the better you feel. The better you feel, the more you want to learn. The more you learn, the deeper your practice becomes. Sooner or later, you’ll learn more about the history and philosophy of yoga, particularly the Yamas and the Niyamas, and even more particularly: ahimsa.

Ahimsa is the practice of non-violence. This is as straightforward as it sounds, and also a lot more complex than you think. Not only does it pertain to not hurting other beings, but it also includes being kind to yourself.  It doesn’t only deal with physical violence, but also mental and spiritual abuse.  Ahimsa can be applied in numerous ways, with such guidelines ‘don’t shake a baby’ to ‘don’t kill living beings’ to ‘not calling someone a jerk because they just cut you off on the highway going 90mph while talking on their cell phone, most likely to some other jerk about something completely stupid’.  When starting to practice ahimsa universally, one tends to take a lot of deep breaths.

How does ahmisa apply to anything you might perceive as a ‘non-yogic’ habit? If an action you perform doesn’t serve you—that is, if it doesn’t positively support you in a non-violent way—then this action is intrinsically violent itself. For example, you smoke cigarettes. You’ve smoked them for years. We all know cigarettes aren’t good for you, yet you still do. This act is violent to yourself. Another example—you eat red meat. Where does that meat come from? An animal that most likely didn’t donate that flesh for human consumption. Essentially, eating meat is an act of violence.

Or is it? Depending on the diet, the person, the body, eating red meat is a valuable source of protein, among other beneficial things. Yes, you can get these nutrients somewhere else, but you like meat. This line of thought can spiral on infinitely. The bottom line is that one needs to clearly define their own understanding of what ahimsa is and how it applies to their own lives. Yoga is not a surefire, instantaneous cure for any affliction, but a vehicle for self-awareness and wellness. It’s not the destination, but a steady path towards the goal.

You want to eat meat? Eat meat. How about enjoying that hangar steak with a fine, cask aged scotch? Don’t forget to light up one of those hand-wrapped cohibas your friend brought back from Cuba. Right now, my only suggestion to you is that you wait until after class to indulge in your bacchanalia. Also, take a few deep breaths before you tuck in and think about how what you’re about to do will serve you. If you commit to do something, enjoy it fully and be present throughout. This is how yoga is best practiced, and this is how it can be applied to everything in life.

There have been more than a few times where I’ve felt I was interrupting a fashion show in yoga studio, where every mat was a runway for a brightly-colored model wearing a form-fitting lycra blends while gracefully posing for the rest of the class. For an average guy just starting out, this can be somewhat intimidating. Actually, it can be downright disheartening—especially when you’re wearing your favorite pair of ripped board shorts and a baggy basketball jersey only to find that the Velcro fly keeps popping open and the jersey flops down over your head in every. goddamn. downward. dog.

The best clothing to wear for yoga is anything that you’re comfortable to move in. Think light, loose fitting clothing that allows your skin to breathe and your body to move in any direction without getting caught on anything. The less bulky or bunchy, the better—it’s easier to move easy when you can easily move. Say that 5 times fast.

The practice of yoga is one of paying attention to how the body connects with the world it moves in. When you begin to cut out all of the distractions (slowly, slowly) and focus on the sensations that come up while you practice, you’ll probably find it easier to do that when you don’t have to worry that your pants are going to tear at the crotch every time you step one of your feet forward between your hands. You also might find that your body will be more sensitive while your practicing, so there will be less distractions if you keeping your clothing simple.

Here are a few guidelines when deciding what to wear to class:

-Light, loose fitting clothing. It’s being mentioned a lot here because you are going to hear that everywhere else.  Good: cotton, linen, most athletic gear (leave the hockey pads at home). Bad: Denim, corduroy, leather, rubber (or anything squeaky, for that matter).

-But not too light or loose. There is one thing that men have to worry about that women don’t (during yoga, that is): the penis. Whatever you wear should offer support for your situation down there—not just to keep you from flopping willy-nilly, but so others don’t have to risk seeing one of your lil’ buddies trying to sneak out during a forward fold. Running shorts offer a nice first line of defense with the sewn-in genital hammock, although make sure that your shorts aren’t too short.

-Don’t hide the body, just cover it. If you are swimming in a sea of fabric like you’re dressed up as a ghost for Halloween, your teacher won’t be able to see your posture or alignment. This means that they can’t offer valuable insight or tips for your practice. Less is more here—show ankles and bear your arms like it’s high fashion on Coney Island circa 1907. It’ll be easier to place your hands and feet where and how each different posture requires, as well as for your teacher to give you a few helpful adjustments.

-Natural fiber or special anti-sweaty stuff? This choice depends on you. If you wanna keep it organic, go with cotton or similar materials. Cotton, however, absorbs sweat and holds onto it. You might start off nice and dry, but if you sweat a lot, you’ll soon be having a wet t-shirt yoga class. In this case, sweatier average jogis might want to look into quick-drying athletic gear that wicks away sweat from the skin, allowing your body to breathe easier. Important to note: wash this gear regularly, as it tends to develop a smell over time.

-Avoid excess baggage. Take off your watch, your hat, your sunglasses, and as much of your jewelry as you can bear to part with. Not only will you be able to move easier without fear breaking anything, but your teacher will have a better chance to give hands on adjustments when necessary.

-Don’t practice in street clothes in public studios. People have gone through effort to create a sacred space for others to practice in. Bring a change of clothing and give yourself a chance to leave any stress, negative energy, or dirt outside with your shoes. Use the time it takes you to change into your yoga gear to slow down and prepare yourself for the class. Also, this will ensure that you don’t have to leave the studio all sweaty because you’ve got an extra pair of pants, dapper dan.

Again, the most important thing is that you get on that mat and do yoga. It doesn’t really matter what you wear or how you look, but that you give yourself the chance to move, breathe, and listen to the body.

An old lady-friend of mine used to joke with me all the time—“girls don’t sweat, we glisten.” Well, guess what ladies? Not only do men sweat, we marinate. For some, it starts the moment we step into the all-too-common velvety humid embrace of a well-used yoga room. For others, it starts the moment we even start think about entering that room.  Nobody wants to be that guy—Johnny McSweatsalot— clumsily squeaking and slipping his way through the class while all the others effortlessly glide from one end of the mat to the other. Talk about vinyasa flow!

The first thing to remember is that sweating is good. It is one of your body’s tools for cleaning house. A large part of the physical practice of yoga is designed to purify the body through a series of folds, twists, stretches, and balances.  As the body moves, the muscles and organs release toxins.  One of the main escape routes for these toxins is through sweat. The more toxic the body, there better chance you’ll get your sweat on.  If you are a big meat-eatin’, beer-drinkin’, cigar-chompin’ average jogi, your body might have a little more to work out than others. Big deal.

Combine the fact that you’re wringing out your insides with the accumulation of heat from other bodies in a poorly-ventilated room, and throw in a dash of genetic predisposition, and we have a prime candidate for rapid perspiration.  It isn’t pretty. In fact, it can be downright laughable. Countless times I’ve found myself standing at the front of my mat, hands hotly pressed together in tadasana while fighting to observe a runaway breath, scored by the leaky faucet drip pouring off of each elbow and the tip of my nose. Oh, great. Everyone is looking at me. I know it.

My name is Johnny McSweatsalot, and I’ve been that guy for all my life. My first ashtanga teacher used to walk around the shala during mysore practice and count how many floorboards that each yogi’s pool of sweat would traverse.  I hit 15 boards once, a bittersweet victory:  “Well done, Scott. This is a new record. GROUND YOUR FEET.”

Sweating is a double-edged sword. We want the sweat because we feel the benefit of the practice. We don’t want the sweat because we’re vain. We do want the sweat because it’s healthy. We don’t want the sweat because nobody likes their hands and feet to slide across a sloppy blue sponge which at one point used to be a yoga mat, or the feel of a soaking wet shirt clinging to body hair. At least I think nobody does….

What To Do?

–Don’t panic. You aren’t the first average jogi to sweat profusely, you won’t be the last, and it’s safe to say you probably aren’t the worst.  If you freak out, you’ll probably just sweat more. The most important thing to remember is that it is perfectly OK to sweat during yoga. Don’t let it stop you.

–Wear proper clothing. This is a whole other Q&AJ. The long/short here is to find what works for you. Light, loose-fitting clothing that allows the skin to breathe will be the best. If you go cotton, expect that cotton to soak up sweat. If you wear sports gear, that gear will become very smelly. Avoid business suits, denim jeans, wool anything, and polyester everything.  If it’s appropriate, consider not wearing a shirt. There, I said it. You don’t have to be the first guy to run into the studio bare-chested and ready for asana, but if you’re cool with it, give it a try.

–Bring a towel. This seems like a no-brainer, but I can’t tell you how many times I’ve gotten into my first downward, only to feel the familiar drip of sweat run down my spine and realize that I left my towel at home. It’s OK to wipe your brow every so often. Hand towels are great for this. If you are in a class where the teacher gives adjustments, bring a bigger towel and make sure it’s readily available—not only for you, but for the adjuster.  It’s polite, yo.

–Use a yoga rug. Years back, I purchased a yoga rug from YogiToes and it literally changed my life. I was tired of playing slip-and-slide every time I stepped on the mat. Essentially, it is a thin beach towel with lil’ plastic nubs on one side that grip into the yoga mat. What really got me was that it doesn’t really start working until it gets moist. Most people would spray theirs down before class. I just laughed. The other alternative is looking into a Mysore Rug, a thicker rug spun from wool. Both yield definite results. I call mine my magic carpet, and it makes me feel like a yoga ninja when the going gets moist.

–Flip your mat over. Ok, so things are starting to get slippery. You’ve only got a few more minutes to go before shivasana. Wait for the right time, quietly step off of your mat, flip it over, and then drop back into the class. Don’t make a big deal about it. Just do it. There, isn’t that better? Your hands don’t hate you anymore.

–Grab a yoga strap. It’s looking pretty grim. You’ve forgotten your towel. Your shirt is completely soaked through. That yoga rug thing you’ve been meaning to order online hasn’t arrived yet. It’s only been 25 minutes, you’ve already flipped your mat over, and your hands are skating around like Disney on ice. Drastic times call for drastic measures. Grab a yoga strap and lay it across the top of your mat, running a few inches parallel to the front edge. When in downward dog, place the base of your palms below the strap, and the knuckles above it. It doesn’t look good, it doesn’t feel that bad, and it gets the job done.

–Clean up after yourself! If you really want to be that guy, I suggest leaving a few puddles on the floor after class. Bonus points if you don’t hang or wipe down a borrowed mat. Soon enough, you’ll be getting noticed for all the wrong reasons. Proper studio etiquette prevails here. They don’t swim in your pool, so… don’t sweat… on their mat. Yeah.

–Use your own equipment. Let’s face the facts. The idea of rolling around in sweat can be a little gross sometimes—especially if it isn’t your own sweat. Of course, we like to think that yoga studios clean their mats regularly, and most do. Usually, the surprise of unrolling a loan mat to find a rorsharch blot of two clowns fighting over a donut left by the last person using it isn’t a good one. Using your own mat has many benefits, ranging from hygiene to function. Most of the free mats get slick after a few drops—go buy yourself a fancy non-slip situation, and see how your practice benefits.

–Keep practicing and eventually it won’t matter. So what if you sweat profusely? Big deal. Yoga isn’t about how you look; it’s about how you feel. These tips should help you feel a lot better once the heat rises and the sweat starts to fall. Whether your body eventually sweats less or you end up getting used to that perpetual shine, the most important thing to remember is to keep going. A little sweat can go a long way.