Watch: Everyday Yoga Short Practice: Core Strength and Stability

The third of the companion videos illustrating routines from Everyday Yoga builds core strength and stability. In only 16 minutes, you’ll work all the muscles of your core, connect to your breath, and bring balance to your body.

Watch the full practice, and dozens more, at Yoga Vibes.

Watch: Everyday Yoga Short Practice: Lower-Body Strength and Stability

Here’s another of the short practices from Everyday Yoga. This is another strength-builder, working your shoulders, core, hips, and legs—and all in only 16 minutes!

See the full practice—and dozens more, including several free options—at Yoga Vibes.

Watch: Everyday Yoga Short Practice: Upper Body Strength and Stability

All this week, Yoga Vibes will be posting video companions to the short practices in Everyday Yoga! These offer a companion to the book and will help you include a little bit of yoga most days, especially if you are traveling away from your favorite studio over the summer vacation season.

This first practice is based on hands and knees and includes a warmup and some fun balancing work to build shoulder stability. And if you watch the preview carefully, you’ll see me wobble and fall. Failure is an important part of learning!

Watch the full 14-minute practice—and dozens more online yoga classes with me—here.

Postview: Running Summit Midwest

IMG_9460

Jack Daniels, who is excited about yoga’s benefits for runners!

The Running Summit Midwest featured a fantastic lineup of speakers, including Jack Daniels—who was interesting and gracious as could be—and both Ross Tucker and Jonathan Dugas from the Science of Sport blog.

I presented on recovery and on yoga and led a yoga session for participants, in which we investigated yoga to do before, during, and after your run, as outlined in this detailed post.

The next stop on the Summit tour: the Running Summit West, August 1–2 at Seattle University. Everyone is welcome—I promise you’ll learn tons of useful, immediately applicable information that will improve your training and that of any athletes you coach. There are CEUs for various certifications, too! Read more and register.

Listen: Everyday Yoga on the Outspoken Cyclist

OCbanner_lite

Diane Lees, host of “The Outspoken Cyclist,” is a yoga teacher (at a studio called Daily Yoga, no less)—and therefore, when we spoke last week, she asked especially useful questions about Everyday Yoga and the ways that yoga can and should fit into an athlete’s life. You can hear our full conversation on her wonderful podcast here!

Watch: Short Balance Practice

In this new, short yoga video up at YogaVibes, you’ll learn a short routine to build your balance. We layer a series of progressively more challenging moves to target your glute and core strength, making this a great preworkout practice or standalone yoga snack.

Watch the full nine-minute practice here. Look for video versions of the short practices in Everyday Yoga to post soon, too!

Register Now: Running Summit Midwest

Early registration for the Running Summit Midwest ends this Friday, June 5. Save $50 by registering early! Single-day passes are also available. We’ll be meeting at Loyola University in Chicago June 20 and 21.

EastSlidesJune2015-2

Alongside this panel of fantastic colleagues—Jack Daniels, y’all!—I’ll be speaking at the summit about two of my favorite topics: yoga and athletic recovery/adaptation. Come learn the secret to relaxing and leave believing that doing less can yield more in your running! If you’re a physical therapist, personal trainer, athletic trainer, or coach, there are CEUs for your recertification.

Read more and register here.

Read: Surfers Need Yoga Too, by Jenni Tarma

One of the homework assignments for my online teachers’ intensive on yoga for athletes, available at sageyogateachertraining.com, is to design a sport-specific yoga routine that will help athletes correct the imbalances caused by training. The extra credit portion of the assignment is then to turn the homework into a magazine article or blog post.

052715JenniTarmaGomukhasana

Jenni Tarma’s extra credit assignment on yoga for surfers was so good, I passed it to my editors at Yoga Journal. And here it is! If you are in L.A., you should definitely find Jenni. Her website is at jennitarma.com.

Listen: The Mindful Revolution

EY_CoverI had a great time talking to Jeff Bogart on his Mindful Revolution show yesterday. Our conversation, which included some fun input from my colleague Fadia Bascom, covered my career path, the benefits of yoga and meditation for athletes, adaptation to training stress, my books,and the secret to running a successful yoga studio. You can find the full episode here.

Sage Advice: Quelling Pre-Competition Nerves

A young hammer thrower wrote me wondering how meditation might help him feel focused and relaxed before his meets. Here’s my answer.

First thing I’d say is that some of what sports psychologists would call “arousal”—the anxiety and nervous feeling you have before a meet—is a good thing. It keeps you alert and sharp. If you were totally relaxed, you’d be a wet noodle and your throw would have no power or precision.

Given that we don’t want to make you too chill, focus and the ability to relax away from the edge of freak-out are both good.

So I’d say, for focus: a counting meditation. Get comfortable, seated or lying down, and start counting your breaths. In, one; out, one; in, two; out, two. Etc. Count to 10 and start over. When your thoughts wander, bring them back to the counting. You may have to do this over and over and over.

Then for relaxation, I’d do two things. First, extend your exhalations, so that the breath going out takes longer than the breath coming in. You could breathe in through your nose and out through your mouth to do this. You could even combine it with the counting meditation. Second, scan your body and notice the places that feel clenched or too tight. Imagine sending your inhalations to those spots, one by one, and use your exhalations to relax in those areas.

All told, this could be 10 minutes or even less on the sideline before your meet.

Read lots more about coping with nerves so you can perform at your personal best in Racing Wisely—available in print, e-book, and audiobook editions.