![]() I admit that a pared-down prop arrangement may not be as relaxing as a more bounteous one (and I do suggest additional prop options below for those with the time, energy, and props to spare), but I’ve come to believe that the support of one firm bolster is enough to allow many of us to let go after a long day. I’ve come to believe that the support of one firm bolster is enough to allow many of us to let go after a long day. (In this restorative practice, for example, we make use of the same prop setup for a few poses.) It’s especially helpful when teaching students who are newer to restorative yoga, when teaching large groups, and when teaching or practicing somewhere that might not have a vast storehouse of yoga props (like a gym or your own home, for example).Įven when I’m teaching small groups of students familiar with restorative yoga at studios with ample props, I find that being able to use the same setup for two or three poses helps the flow of class. When I finally began teaching restorative classes, the solution I gradually arrived at was to create an extremely simple setup-the one I’m sharing here-and to use that setup for all the poses in a sequence. Still, when I became a yoga teacher, I shrank from teaching restorative yoga, daunted by the prospect of talking groups of people into building the poses I’d come to love. ![]() I tried a few restorative classes, but I was put off by the elaborate setups for each pose, which I felt stole minutes from my “naps” and taxed my mind with the (for me!) terrible task of spatial reasoning (I thank all the yoga teachers over the years who patiently untangled me from straps).Įach new setup created anxiety in me: Will I be the only one who builds this next pose all wrong?Īs I slowly became familiar with the architecture of the most frequently taught restorative poses, I got over my grumpiness and learned to love practicing restorative yoga with as many props as possible. These data could inform an individualized yoga series based on current fitness levels to maintain or improve cardiorespiratory fitness.Ĭardiorespiratory fitness heart rate metabolic equivalent (MET) oxygen consumption vinyasa yoga.I admit that early on in my yoga life, I wasn’t much of a restorative yogi. METs and APMHR differed significantly across sequences of a vinyasa yoga practice. During the integration and restorative sequences, APMHR was similar (p = 1.00) and significantly lower compared to sun-salutation, crescent-lunge, balancing, standing, and back-bending sequences (each p < 0.001). METs for the integration, sun-salutation, crescent-lunges, balancing, standing, back-bending, and restorative sequences were significantly different from one another (p < 0.001) balancing and back-bending sequences, however, were similar. METs and APMHR differed significantly across sequences (each p < 0.001). Heart rate was measured using a Polar HR monitor and presented as a percentage of age-predicted maximal heart rate (APMHR). ![]() VO2 (mL/kg/min) was measured by portable indirect calorimetry and expressed as metabolic equivalents (MET). This vinyasa yoga practice included several sequences: integration, sun salutation, crescent lunges, balancing, standing, back bending, and restorative. The sequence implemented was based on Baron Baptiste's Journey into Power sequence. ![]() Participants included 40 healthy male (n = 20) and female (n = 20) adults (age 30.9 ± 8.8 y) with self-reported yoga experience. The purpose of the present study was therefore to evaluate potential differences in VO2 and heart rate responses across sequences of a 60-minute vinyasa session. It is unclear whether the individual sequences produce different oxygen consumption (VO2) and heart rate responses. Vinyasa yoga, a system of hatha yoga, meets criteria for moderate-intensity physical activity. Yoga is widely practiced for its numerous health benefits, and it can also increase energy expenditure. ![]()
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