My biggest problem is minor muscular lower back pain. I feel that I need to lose a little weight to improve posture. I weigh 190 lbs and I am 5-10 in tall. I am 39 and I do karate, but lately the snaps and kicks are impacting my lower back.
Also, thanks for being one of the few sites dedicated to men's fitness.
Muscular low back pain is a common ailment, and the mobility and flexibility improvements gained from practicing yoga have helped many people. Did you see our free sample of the different yoga flows we teach? That will help get you going.
Also if you are interesting in losing some excess weight, Coach Hurst offers this free instructional of a complete fat burning workout at this link.
I have been a long-time weight lifter and bodyweight lifter. I have practiced yoga intermittently and fully understand the mental and physical benefits of it. My question is, which yoga poses replace squats and deadlifts? These are two of the most important exercises for total-body strength. Also, these lifts prevent bone loss in the future. How does yoga prevent bone loss?
I would say that yoga cannot fully replace squats and deadlifts in terms of providing the same bone stresses to adequately stimulate bone formation after a certain point.
By after a certain point, I mean that there are various one legged movements in the Prasara primer flows that will replicate the resistance of squats and deadlifts for some people. Such as one legged squat variants, and various back extension postures. These will simulate the stresses of the squat/deadlift for people that do not routinely use a lot of weight. However, for long time weightlifters, they will not be the same.
Yoga prevents bone loss in the same way as weightlifting, through repetitive loading of the bones, with the compression forces stimulating bone cell formation. As I mentioned above it is helpful to a certain point in the lower body. For the upper body it should prove to be more useful as the body weight balancing on the hands will provide more than enough weight resistance to stimulate upper body bone structure.
In your case, and in other long time weightlifters, we offer our Prasara Yoga Primer program not as a replacement, but as a complement to your training. To both provide distinct benefits, and also to enhance your weight training.
Hey, gentlemen - I do some Bikram yoga now and again (mostly for stress relief), but was always concerned about the static, limited 1D nature of the series (much as I benefitted from it). I found the site back when Coach Hurst first started the site, but stopped visiting when the updates stopped. (I know, there are only 24 hours in a day!)
Glad to see Ryan has teamed up with Jarlo Ilano (whom I remember as very impressive indeed from the early days of Rmax) to revive the site...I am looking forward to learning from you both.
Hello gentlemen i have a question im trying to get my military husband into yoga to help improve his pt performance he is at a moderate fitness level what is the best beginers program to get him and what kind of equipment would be required christmas is a womans favorite time to ambush for this sort of thing can you help?
Thanks for your interest in our yoga teaching. As for the best beginner's program, we designed our Primer program so that anyone of any fitness level can start in on it.
We have 5 separate "flows" that each have 3 levels of skill (beginner, intermediate, advanced), and detailed step by step breakdowns (over 45 videos in all). If it seems to easy for him, he can simply move on to the next sequences.
You can go here http://prasaraprimer.com/ for more information.
And no equipment is required! Just a bit of floor space! Though some people like using those puzzle floor mats if they find the bare floor to uncomfortable. We actually don't recommend the regular yoga mats because in our style of yoga we emphasize movement.
Please let me know if you have any other questions we can help you with.
Hi, I want to learn how to perform yoga so i can become flexible, strong and reduced those minor leg aches and lower back pains due to seating down to read for long periods of time. Thank you.
Thanks for coming by, Ricardo. Yoga can help out with all of those things.
One thing I'll suggest is, when you're working or have to remain seated for long periods, to try and take very short breaks frequently and stand up and move for about a minute. If you can't stand up, at least spend a few moments being aware of your posture and breathing. It can really be a big help.
What exercise can i do to strengthen my lower back so I can do a backroll. Presently, I have a slight discomfort along the spine and I can only roll a few inches. I'm 60 years old male,weight 191 lbs, 5' 11", but I do have a 30 year history of lower back stiffness. Thanks
There are a variety of reasons for a person to have back stiffness, and its hard to say which it is just over the internet.
Have you tried our free sample programs? The overall mobility gains from them may help your issue, and also give you further insight so that we may help you more specifically.
Hi Rick
I'm just starting to do yoga my goal is just to be able to do the poses correctly and 56 I work from home and I ride my bike five times a week. I'm looking to get more flexibility in my body to get into better shape and to lose some weight.
Gabriel, there's nothing that can guarantee a six pack. It depends on how you practice, what you eat, how well you sleep, and all kinds of other things.
That said, exercise is a key part of the equation, and yoga is completely viable if you practice it in a way that elevates your heart rate.
Hey, I just joined and can't wait to get started. I am an avid rock climber and tend to get very tight in my shoulders chest and neck. This then leads to pain in my arms and especially elbows. What do you suggest?
Kevin, you might try The locust pose for your arms and rabbit for the upper back and neck tension. Try Google image search for those and maybe find a video on YouTube.
Hi Coaches, I just found this site on Youtube after looking for techniques to help me work out some of the soreness from starting GMB Rings 1! I also have some hip/back/shoulder mobility issues from martial arts and (prior) powerlifting that I hope to improve. Look forward to learning more. You guys are awesome! Thanks!
Hi Rick
So, I'm a profesional opera singer,and I Like to suggest me a few exercises that would help me about a breathing and diaphragаm,couse U now that a breathing is a part of my instrument?
Thank U soo much
I'm sorry, aside from the basic breathing exercises we describe in our courses, we are not specialists in the advanced breathing work that you probably require.
Hi David,
The mental benefits from yoga (any form) can actually occur from the performance of any physical activity. It just requires a mindful, focused intent. With yoga though it's sometimes quicker to achieve because it is built in to the practice from the beginning, with the emphasis on breath control and concentration.
Flow, which is also known as "being in the zone" is a direct result of this mindful intention. Our yoga program is very good for this practice.
I consider myself to be in pretty good shape, I do a variation of excercises, including both running and more gym-like training.
I've tried out some local Yoga classes recently and I like them. BUT, I have a huge problem doing the excercises the way the (female) instructor does them; I'm just too stiff!. Obviously, all the other students in the class are girls and are way more bendy than me, so the instructor never commented on it.
I would love it if you made some videos of how to do the common positions even when you are not bendy enough, and tell me what to think about to make me able to do it correctly eventually!
My biggest problem is minor muscular lower back pain. I feel that I need to lose a little weight to improve posture. I weigh 190 lbs and I am 5-10 in tall. I am 39 and I do karate, but lately the snaps and kicks are impacting my lower back.
Also, thanks for being one of the few sites dedicated to men's fitness.
Hey Rick!
Muscular low back pain is a common ailment, and the mobility and flexibility improvements gained from practicing yoga have helped many people. Did you see our free sample of the different yoga flows we teach? That will help get you going.
Also if you are interesting in losing some excess weight, Coach Hurst offers this free instructional of a complete fat burning workout at this link.
http://goldmedalbodies.com/products/6dof-bodyweight-workout/
Thanks again for your interest, and I hope we can help you to meet all your goals!
I have been a long-time weight lifter and bodyweight lifter. I have practiced yoga intermittently and fully understand the mental and physical benefits of it. My question is, which yoga poses replace squats and deadlifts? These are two of the most important exercises for total-body strength. Also, these lifts prevent bone loss in the future. How does yoga prevent bone loss?
Hi Mayhul,
I would say that yoga cannot fully replace squats and deadlifts in terms of providing the same bone stresses to adequately stimulate bone formation after a certain point.
By after a certain point, I mean that there are various one legged movements in the Prasara primer flows that will replicate the resistance of squats and deadlifts for some people. Such as one legged squat variants, and various back extension postures. These will simulate the stresses of the squat/deadlift for people that do not routinely use a lot of weight. However, for long time weightlifters, they will not be the same.
Yoga prevents bone loss in the same way as weightlifting, through repetitive loading of the bones, with the compression forces stimulating bone cell formation. As I mentioned above it is helpful to a certain point in the lower body. For the upper body it should prove to be more useful as the body weight balancing on the hands will provide more than enough weight resistance to stimulate upper body bone structure.
In your case, and in other long time weightlifters, we offer our Prasara Yoga Primer program not as a replacement, but as a complement to your training. To both provide distinct benefits, and also to enhance your weight training.
I hope this answers your questions.
Thank you!
Jarlo
Ryan, your face is thinner than it was at Nu.
Probably the lack of body fat recently. Or the camera. Yeah, the camera.
Hey, gentlemen - I do some Bikram yoga now and again (mostly for stress relief), but was always concerned about the static, limited 1D nature of the series (much as I benefitted from it). I found the site back when Coach Hurst first started the site, but stopped visiting when the updates stopped. (I know, there are only 24 hours in a day!)
Glad to see Ryan has teamed up with Jarlo Ilano (whom I remember as very impressive indeed from the early days of Rmax) to revive the site...I am looking forward to learning from you both.
James,
Great to hear from you. And glad to see that you are back with us.
We'll be posting quite a few more videos via Youtube so be sure to check them out and let us know what you think of them.
Ry
Hello gentlemen i have a question im trying to get my military husband into yoga to help improve his pt performance he is at a moderate fitness level what is the best beginers program to get him and what kind of equipment would be required christmas is a womans favorite time to ambush for this sort of thing can you help?
Hi Becky,
Thanks for your interest in our yoga teaching. As for the best beginner's program, we designed our Primer program so that anyone of any fitness level can start in on it.
We have 5 separate "flows" that each have 3 levels of skill (beginner, intermediate, advanced), and detailed step by step breakdowns (over 45 videos in all). If it seems to easy for him, he can simply move on to the next sequences.
You can go here http://prasaraprimer.com/ for more information.
And no equipment is required! Just a bit of floor space! Though some people like using those puzzle floor mats if they find the bare floor to uncomfortable. We actually don't recommend the regular yoga mats because in our style of yoga we emphasize movement.
Please let me know if you have any other questions we can help you with.
And please see our series of youtube videos on yoga to understand where we are coming from a bit better. http://www.youtube.com/watch?v=DgZz6mBGFNI
Take care!
Hi, I want to learn how to perform yoga so i can become flexible, strong and reduced those minor leg aches and lower back pains due to seating down to read for long periods of time. Thank you.
Thanks for coming by, Ricardo. Yoga can help out with all of those things.
One thing I'll suggest is, when you're working or have to remain seated for long periods, to try and take very short breaks frequently and stand up and move for about a minute. If you can't stand up, at least spend a few moments being aware of your posture and breathing. It can really be a big help.
Hi!
What exercise can i do to strengthen my lower back so I can do a backroll. Presently, I have a slight discomfort along the spine and I can only roll a few inches. I'm 60 years old male,weight 191 lbs, 5' 11", but I do have a 30 year history of lower back stiffness. Thanks
Hi Michael,
When you say backroll, do you mean rolling all the way backwards?
Or a posture like the plough? http://www.abc-of-yoga.com/yogapractice/theplough.asp
There are a variety of reasons for a person to have back stiffness, and its hard to say which it is just over the internet.
Have you tried our free sample programs? The overall mobility gains from them may help your issue, and also give you further insight so that we may help you more specifically.
Thanks for writing!
Hi Rick
I'm just starting to do yoga my goal is just to be able to do the poses correctly and 56 I work from home and I ride my bike five times a week. I'm looking to get more flexibility in my body to get into better shape and to lose some weight.
I love yoga because it relaxes me, as well it balnces my work personal life, no stres.Can I get from yoga exercise, a six pack? Thanks
Gabriel, there's nothing that can guarantee a six pack. It depends on how you practice, what you eat, how well you sleep, and all kinds of other things.
That said, exercise is a key part of the equation, and yoga is completely viable if you practice it in a way that elevates your heart rate.
Hey, I just joined and can't wait to get started. I am an avid rock climber and tend to get very tight in my shoulders chest and neck. This then leads to pain in my arms and especially elbows. What do you suggest?
Kevin, you might try The locust pose for your arms and rabbit for the upper back and neck tension. Try Google image search for those and maybe find a video on YouTube.
Hi Coaches, I just found this site on Youtube after looking for techniques to help me work out some of the soreness from starting GMB Rings 1! I also have some hip/back/shoulder mobility issues from martial arts and (prior) powerlifting that I hope to improve. Look forward to learning more. You guys are awesome! Thanks!
Thanks for stopping by, Victor! Let us know if there's any way we can help.
Hi Rick
So, I'm a profesional opera singer,and I Like to suggest me a few exercises that would help me about a breathing and diaphragаm,couse U now that a breathing is a part of my instrument?
Thank U soo much
Hi Dragan,
I'm sorry, aside from the basic breathing exercises we describe in our courses, we are not specialists in the advanced breathing work that you probably require.
Glad I've finally managed to subscribe after 'lurking' around for about a week on this site and the main GMB site.
I'm 20 and I'm wondering about the mental benefits of Prasara. I guess it provides the same benefits as most type of yoga.
When performing yoga in general (I've never tried) - do these exercises help align your body and mind that gives you that feeling of 'flow'?
Also is this the reason the Prasara Primer routines are called 'Flows' because that's pretty interesting.
Hi David,
The mental benefits from yoga (any form) can actually occur from the performance of any physical activity. It just requires a mindful, focused intent. With yoga though it's sometimes quicker to achieve because it is built in to the practice from the beginning, with the emphasis on breath control and concentration.
Flow, which is also known as "being in the zone" is a direct result of this mindful intention. Our yoga program is very good for this practice.
And yes, it really is interesting!
Hey, just joined, looking forward to this.
I consider myself to be in pretty good shape, I do a variation of excercises, including both running and more gym-like training.
I've tried out some local Yoga classes recently and I like them. BUT, I have a huge problem doing the excercises the way the (female) instructor does them; I'm just too stiff!. Obviously, all the other students in the class are girls and are way more bendy than me, so the instructor never commented on it.
I would love it if you made some videos of how to do the common positions even when you are not bendy enough, and tell me what to think about to make me able to do it correctly eventually!
Hey Henrik, welcome aboard!
I hear you about the flexibility issue. Have you checked out our yoga playlist?
http://www.youtube.com/playlist?list=PLE348567BA3CB4FD8
There's a lot of topics covered in those videos but we also talk about flexibility for us guys. Check it out.
Cheers.
Ryan