Making the Mind-Body Connection . . .

One of my favorite fitness DVDs to exercise to lately is Suzanne Deason's Yoga Conditioning for Weight Loss. Not because it's burns a lot of calories (if anything, the ~45 minute practice is on the mild side as far as sweat-breaking & muscle-building goes,) but because it helps (re-)establish what Ms. Deason calls the mind-body connection to wellness and balance.

While going through a series of yoga postures is not particularly effective in calorie burning (compared to more vigorous cardio workouts) or strength building (even yoga sites suggest incorporating some [non-yoga] strength-training to build & maintain muscles), what it does well is help the mind focus and concentrate... on holding postures, on clearing the mind, and especially on maintaining the regularity of your breath.

Ok, you might think "Big whoop, I'm aware of my breathing. How does that help me lose weight?" But by building an awareness to something as basic & involuntary as your inhales and exhales, it also helps build consciousness for other seemingly-automatic behaviors, such what you're putting on your plate at the buffet, or rather to dip into that snack dish at the conference room, or couch potatoing the hours away instead of doing something more active.

As an added bonus, what's particularly recommendable about this one is that it's adapted to multiple levels of fitness and flexibility, from a beginning, fully-modified workout for stiffer, less flexible bodies to an advanced, unmodified routine for more limber folks who's used to doing yoga. You can even see all 4 types of modifications at once so you can determine which is best suited for you, as well as exercise together with a friend or a partner of a different flexibility level.

Plus, the whole routine is very soothing with Ms. Deason's gentle voiceover (much more appropriate than having her talk about her postures & movements while she's doing them,) peaceful background music and a serene desert setting -- unlike some yoga DVDs that try to power fast-track you through poses, self-defeating the mind-body connection by inducing, rather than relieving, stress and detracting from the focus on breath, body and posture.

The result, a workout that's both relaxing and engaging, pushing both the body and mind throughout the routine, as well as a nudge to make better lifestyle choices throughout the day. So give this DVD a check-out, and even if you find it's not for you, hopefully you can incorporate some form of exercise that helps align the mind with the body towards the common goal of better health & better life. That's certainly something I can say Namaste to.

Quick Yoga Routine to Burn Calories & Build Strength

For those who think yoga are a bunch of lengthy, gentle stretches that does nothing for cardiovascular or strength fitness -- check out this fast-yet-effective sequence by Tara Stiles for Master the Shift - with a series of postures that'll burn calories, build core & lower body strength and of course, a great tension-relieving stretch.

And being a 5 to 10 minute routine that requires almost no equipment (I think even the mat's optional if you have a clean & non-slippery floor,) it's a great way to squeeze in some activity during a short break or to warm up before or cool down after a more vigorous workout.

Don't Ignore Flexibility!

One of my favorite stretches after a cardio or lowerbody strength workout -- great for hip, butt and thigh muscle groups.

In the three primary areas of fitness, flexibility is often the most overlooked aspect; I see it all the time from observing and hearing about my friends' routines, they may pump some major iron or go on uber-lengthy running/cycling sessions, but when I inquire about their warm-up/cool-downs or any flexibility-related component, more often than not I get a blank stare or a quick "that's for sissies" brush off. Oh, what a big mistake.

On the surface, stretching and flexibility exercises aren't as outwardly sexy as muscle-building strength workouts, nor does it compare to the calorie burn of a cardio session, but it definitely has its own benefits that makes it an important part of any well-rounded exercise regimen. Experts agree that it helps with:

- muscles' range of motion
- injury prevention and recovery
- reducing post-workout soreness
- stress relief

And most importantly, being flexible actually improves your ability with strength and cardio workouts, since your body is less likely to be fatigued, better able to stay in proper form and recover faster afterwards, letting you work harder and longer without setbacks such as lactic acid buildup, muscle tightness and injuries, not to mention gently setting a positive mood in preparation for, and recovering from, a session too!

Personally, I do a combination of yoga, pilates and active stretches (the last is particularly great for Type A folks too impatient to stay in one posture for an extended period of time.) Sometimes it's a simple 5-minute warmup and cooldown around my usual workout, other times it may be a 30-60 minute routine dedicated to improving flexibility, but I try to incorporate it in at least three times a week.

I may not be a human pretzel anytime soon, but I'll at least be happily finding my calm in a sun salutation instead of limping around looking for ice, pain cream or pills after a race or a game.

P.S. Of course, it should be noted that if you have already strained/pulled/injured a muscle, do check with your doctor before stretching it since that may aggravate the injury -- and when it is OK to engage that body part again, just like all other workouts, ease into it progressively and with caution rather than immediately doing the "regular" full load.