Over Under uses yoga strap for effective exercise option
These days, mind/body classes such as yoga and Pilates are ubiquitous. The gyms, community centers, hotel fitness areas and boutique studios that provide for such classes have drawn more participation, but also a more discerning audience with expectations: They expect options.
But they aren’t always prepared to choose wisely among those options.
This week, I’ll help describe the process for selecting the most appropriate class option given your personal goals. Plus, I’ll introduce a cool abdominal exercise using a yoga strap, which is possibly the most common piece of equipment offered for mind/body training outside the floor mat.
Mind/body training involves a continuum of methods — ranging from meditation all the way up to athletic yoga. Almost all classes fall somewhere along this scale and include some element of mental focus combined with physical movement.
The trick is, many people can’t tell whether a class will meet their needs based on the brief description in the group exercise schedule. Consequently, instructors end up with a few participants whose main mental focus is how to escape during the next down dog repetition.
A significant source of confusion arises from confusing “Pilates” and “yoga.”
For reference, Pilates is a form of exercise that includes a significant amount of core training. The abdominals, lower back and hips will be involved in almost every movement. Also, almost all Pilates exercises are done while lying on the floor.
Pilates classes are active, and participants can experience heart rate elevation, muscular endurance challenges and a relatively rapid pace. Most classes include some flexibility training, although I wouldn’t categorize Pilates as a class built around stretching.
Yoga, on the other hand, includes a much higher percentage of stretching movements. The motions or poses are designed to improve joint mobility as a primary outcome, while Pilates is geared more toward muscular performance.
In addition, “yoga” can include an aspect of meditation or imagery as part of the stress-reduction qualities sought by many participants.
I could write 2,000 words differentiating the various types of yoga, but your best bet is to Google the class name prior to participation — or talk to the instructor. Terms like “vinyasa” or “hatha” are commonplace in yoga class descriptions, so you’ll want to become familiar with their meaning prior to laying down your mat.
This week’s exercise is designed around the yoga strap (a stretch band or broomstick also could be used). The Over Under is a fantastic abdominal exercise that capitalizes on a Pilates position with yoga equipment — a hybrid of sorts.
1. Select a yoga strap or stretch band.
2. Sit on an exercise mat. Hold the yoga strap with your arms outstretched from the chest and your hands shoulder-width apart.
3. Lean back slightly and lift your feet off the ground with your knees bent.
4. Pulling your feet in, move the yoga strap past your feet and up the back of your legs near the calves and hamstrings. As you do this, you’ll push the feet back out.
5. Pull the feet back in again and move the yoga strap over the feet and up the front of your legs toward your torso.
6. Continue moving the yoga strap outward and inward as you move the feet in unison with the rhythm of the motion.
7. Do two sets of 12. In Pilates, there’s an exercise called the “roll up” that requires one to hold the same position we find ourselves in during the Over Under. It’s a challenging position that forces the entire core to engage to maintain balance. Adding the element of the yoga strap only increases the difficulty, so start by getting comfortable in the base position first — without touching your hands or feet to the floor. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com