Build Stamina the Right Way with Yoga
>> Tuesday, August 03, 2010 –
Build Stamina
Many of us often find the hard way that we lack stamina and need to build stamina to cope with physically stressful activities. For example - Your office is on the eighth floor, you are already late for the morning meeting and you need to climb stairs fast to your office since the elevator has stopped working since morning. Most people who are physically inactive; would be entering the meeting out of their breaths the time they enter the meeting.
Here is a personal story; Few years back I faced similar situation; I was returning to my home town Baroda from Anand station in Guarat, and when the train came I realized that the compartment where I was going to travel was at the beginning of the train and I was near the last compartment. I started running since the train had a stop of only a minute of so. Halfway down, I was really out of my breath and could not run further and gave up. I saw the train moving out of site shortly and had to wait for one more hour before I could catch the next train.
These are the times we realize the importance of stamina. However, you may observe that most people would respond in either of the two ways: "I am too old or growing too old so I should avoid these stressful activities"; or, "I need to build my stamina and become fit again else I am going to be in trouble."
Apart from long period of inactive lifestyle, illness can also cause decrease in stamina and physical strength.
Next we need to understand what is stamina:
The energy and strength for continuing to do something over a long period of time ; power of sustained exertion, or resistance to hardship, illness etc; The basic elements of a thing ; rudimentary structures or qualities ~ en.wiktionary.org
Usually carrying out a stressful activity for prolonged period can be a criteria to judge stamina. More importantly we should also include mental activities also instead of just physical activity. Like ability to work long hours with proper energy levels.
In my opinion practicing yoga leads to development of both physical and mental abilities, yet, when people think of building stamina, Yoga is generally not the option in their mind. Is it possible to build stamina with Yoga? The answer is yes and I have experienced it myself. Best part is you can gradually build up your stamina progressing as per your capacity.
How to Build Stamina with yoga? In my experience; I have noticed three ways to build up stamina with yoga.
1. Surya Namaskar (Sun Salutations)This is a set of 12 poses practiced in sequence and repeated for number of rounds. This includes alternatively inhaling and exhaling during the sequence. This involves legs, hands, back and the chest regions to be exercised and gaining strength. Practicing Surya namaskar sequence excellent way builld stamina gradually and safely.
If you have never practiced Surya Namaskar, start gradually with 3 to 4 rounds and take it upto 21 rounds in a month or so. I did an experiment on Surya Namaskar practice in December 2009 where in I practiced this for a month. I ended up practicing 42 rounds each day towards the end. I would personally recommend this to anyone who wants to concentrate on just one way to build stamina and strength while practicing at home.
2. Standing PosesThere are several standing poses which increases the heart rate, improve lung capacity, strength and endurance. You can select any set of six to seven standing poses which will help you to build strength and stamina gradually but surely. I practice around 15 standing poses and find that even practicing each of them only for 30 seconds each on each leg, it sufficiently builds up stamina and strength.
My recommendation for a beginner would be the following poses in sequence with gaps between the poses to take rest if necessary :
1. Utthita Trikonasana
2. Utthita Parsvatrikonasana
3. Virbhadrasana I
4. Virbhadrasana II
5. Virbhadrasana III
3. PranayamaPranayama, the yogic breathing exercises, especially the Anulom Vilom and Kapalbhati increases the vital capacity and oxygenates the entire nervous system. Over the period of practice you gain mental clarity, peace and more efficient lungs.
Start small and keep on building your practice with some targets. Time flies; As you practice for 3 to 4 months; if you suddenly find yourself in a situation where you need to hurry up the stares; when you now reach the meeting room you are no longer out of breath, rather you will find yourself entering the room smiling.
Here is a personal story; Few years back I faced similar situation; I was returning to my home town Baroda from Anand station in Guarat, and when the train came I realized that the compartment where I was going to travel was at the beginning of the train and I was near the last compartment. I started running since the train had a stop of only a minute of so. Halfway down, I was really out of my breath and could not run further and gave up. I saw the train moving out of site shortly and had to wait for one more hour before I could catch the next train.
These are the times we realize the importance of stamina. However, you may observe that most people would respond in either of the two ways: "I am too old or growing too old so I should avoid these stressful activities"; or, "I need to build my stamina and become fit again else I am going to be in trouble."
Apart from long period of inactive lifestyle, illness can also cause decrease in stamina and physical strength.
Next we need to understand what is stamina:
The energy and strength for continuing to do something over a long period of time ; power of sustained exertion, or resistance to hardship, illness etc; The basic elements of a thing ; rudimentary structures or qualities ~ en.wiktionary.org
Usually carrying out a stressful activity for prolonged period can be a criteria to judge stamina. More importantly we should also include mental activities also instead of just physical activity. Like ability to work long hours with proper energy levels.
In my opinion practicing yoga leads to development of both physical and mental abilities, yet, when people think of building stamina, Yoga is generally not the option in their mind. Is it possible to build stamina with Yoga? The answer is yes and I have experienced it myself. Best part is you can gradually build up your stamina progressing as per your capacity.
How to Build Stamina with yoga? In my experience; I have noticed three ways to build up stamina with yoga.
1. Surya Namaskar (Sun Salutations)This is a set of 12 poses practiced in sequence and repeated for number of rounds. This includes alternatively inhaling and exhaling during the sequence. This involves legs, hands, back and the chest regions to be exercised and gaining strength. Practicing Surya namaskar sequence excellent way builld stamina gradually and safely.
If you have never practiced Surya Namaskar, start gradually with 3 to 4 rounds and take it upto 21 rounds in a month or so. I did an experiment on Surya Namaskar practice in December 2009 where in I practiced this for a month. I ended up practicing 42 rounds each day towards the end. I would personally recommend this to anyone who wants to concentrate on just one way to build stamina and strength while practicing at home.
2. Standing PosesThere are several standing poses which increases the heart rate, improve lung capacity, strength and endurance. You can select any set of six to seven standing poses which will help you to build strength and stamina gradually but surely. I practice around 15 standing poses and find that even practicing each of them only for 30 seconds each on each leg, it sufficiently builds up stamina and strength.
My recommendation for a beginner would be the following poses in sequence with gaps between the poses to take rest if necessary :
1. Utthita Trikonasana
2. Utthita Parsvatrikonasana
3. Virbhadrasana I
4. Virbhadrasana II
5. Virbhadrasana III
3. PranayamaPranayama, the yogic breathing exercises, especially the Anulom Vilom and Kapalbhati increases the vital capacity and oxygenates the entire nervous system. Over the period of practice you gain mental clarity, peace and more efficient lungs.
Start small and keep on building your practice with some targets. Time flies; As you practice for 3 to 4 months; if you suddenly find yourself in a situation where you need to hurry up the stares; when you now reach the meeting room you are no longer out of breath, rather you will find yourself entering the room smiling.
Read more...
