How can I learn to be more flexible? with Yoga? Without a TV?

May 26, 2010 12:41 PM

I would like to learn yoga, but I failed recently due to be extremely inflexible. How can I learn how to stretch and also from their bounce into yoga? I don't have the money or time to take a class, and DVD's are also out. Are their books that are a good beginner primer on this? A website I can print out?

I'm going to be out of the country for 18 months without access to TV's and internet. That's why a book would work the best. But I'm not leaving for a month, so maybe I could learn the basics before I leave and use a book from there?

The book I used seemed interesting, but could never ever tell if I was doing anything right and I couldn't do half of the things due to flexibility.

posted by lakerk to Health & Fitness (14 answers total)

YouTube is full of short yoga instructions.
posted by Lyn Never at 12:43 PM on May 26, 2010

Damn, hit Enter too soon: Also, there are podcasts for just about every level and style possible, a search of iTunes or Google should point you in the right direction.
posted by Lyn Never at 12:44 PM on May 26, 2010

Best answer: Well, if you really want to attempt to learn yoga from the start from a book, then Light on Yoga is probably your book.

If you are extremely inflexible (as I was before I started yoga...and holy shit what a difference it has made), I really, really, really highly recommend a teacher - at least to start. You can really fuck yourself up if you do a pose wrong or try something you aren't ready for. You don't say what country you're going to, but I know in the states that there are frequently resources for free/cheap yoga classes.
posted by Lutoslawski at 12:45 PM on May 26, 2010 [3 favorites]

i'm sure that a bunch of folks will share resources - but i just wanted to address what you said - that you had "failed" yoga and that you can't do "half of the things due to flexibility."

there is NO SUCH THING as failing yoga. if someone tells you that, or a teacher tells you that, they're not very yogic and not really practicing.

as cheesy as it may sound, yoga is about the process and the journey, not about your outcome. it will make you more flexible/bendy the more you practice. that takes time.

that said, if you try to position yourself in poses that are too challenging you may hurt yourself or become frustrated. it's important to start slow and respect the real limitations of your body. those limits will change. finding a teacher is helpful. and yoga is practiced all around the world.

i am not very bendy at all. but i go to yoga regularly and can now touch the ground and move my body in ways that i last could when i was 12 (lots of sports injuries). that said, there are positions that i can put my body into that are easy for me and incredibly challenging for the most seasoned yoga practitioners who are all doing head stands around me while i'm in child's pose.

all of our bodies are different. enjoy it.
posted by anya32 at 12:51 PM on May 26, 2010 [6 favorites]

When you're looking for books, DVDs or youtube videos, you might want to focus on Iyengar yoga. That style uses props like blocks, straps and bolsters (all of which you can buy or improvise from stuff you already have) that can assist when you can't reach or stretch into a pose.
posted by BlahLaLa at 12:55 PM on May 26, 2010 [1 favorite]

I went to a great yoga class coming off of a really difficult work project where I was forced to push myself past my breaking point. I was still in that headspace when I went to this class.

I was trying to do a pose (I too am very inflexible, I don't stretch regularly!) but I was pushing myself very hard and struggling. I was of the mind that I should try to do just a *little* more than was comfortable, but my meter for my actual comfort level was hopelessly broken after two years of high, intense work stress.

Paraphrasing, he saw me struggle and said, "You're being very gutsy and trying very hard! But yoga is not about that. You are in control of your practice. It should feel good. If you go too far, you can always back off."

This was awesome for me, I can't tell you how awesome -- and it was the secret that helped me enjoy yoga for what it's supposed to be. You can't fail, you just keep doing it, you watch yourself get better as you continue to do it with practice, and that's really all there is to it.

I can't recommend any particularly good books, but you could start by simply trying to do the Sun Salutation every day, when you wake up.

Also, if you could take one class, just one, maybe a cheap community, low-impact yoga class, you'll probably be better off. You don't have to take them regularly to learn better what it's all about!
posted by pazazygeek at 12:59 PM on May 26, 2010 [3 favorites]

I agree with others that having a teacher is important, but if you're going to be working on your own, and have flexibility issues, check out Miriam Austin's Cool Yoga Tricks, which gives a lot of useful info on techniques or props you can use to modify poses.
posted by Kat Allison at 1:05 PM on May 26, 2010 [1 favorite]

Netflix Instantly Viewable might help. They have a few options.
posted by anniecat at 1:06 PM on May 26, 2010

just to chime on what anya32 said - there is no such thing as failing at yoga and flexibility is not a requirement nor is it even a desired outcome - yoga is more about accepting your body as it is, with all its limitations. I thoroughly recommend Yoga in Daily Life system (you can buy the book here and read a bit about the style). I've been practising that particular style regularly for over two years now and really love it for being very meditative, calming and very easy on the body (yet challenging at times), with slow and steady progression. Enjoy!
posted by coffee_monster at 1:22 PM on May 26, 2010

Best answer: You can not fail yoga. Any good teacher should be able to give you adjustments to the positions so that you can do the best variant that is good for you. I also suggest Iyengar which seems to be really good for people with less mobility [note: I don't have a ton of experience with other types, but I have taken a lot of Iyengar with a bunch of limited mobility people]. Also this book on Stretching is pretty well the stretching bible and would be a good companion to whatever yoga stuff you wind up doing.
posted by jessamyn at 1:24 PM on May 26, 2010 [2 favorites]

I am horribly inflexible. And I've taken yoga classes. There are ways to do most of the moves - whether it's stretching as far as you can, or bending your knees, or using a strap to make up the difference.

And trust me - it was hard not to feel self-conscious. I had dance students who could effortlessly fold themselves in half next to me. The teacher flat-out told me that that flexibility was not the point of yoga.

One of the best books I've used is Complete Stretching - a book that doesn't bill itself as a yoga book, but is full of yoga exercises.
posted by O9scar at 2:56 PM on May 26, 2010 [1 favorite]

I think with yoga, the key thing is to realize that almost EVERYONE is really bad when they start. I am super flexible, actually too flexible, and my teacher is constantly having to tell me to do things so I don't overextend or injure myself. But even so, there is a bit of a learning curve to be able to feel competent, a few months.

I understand you say you don't have time, but I really think taking a class, either once a week or something is so important. You don't live in NYC, Berkeley or San Francisco do you ?

http://yogatothepeople.com/

If not, they also have podcasts which my friend started to do and really liked.

Good luck!
posted by hazyspring at 5:14 PM on May 26, 2010

The following is nearly miraculous in its immediate effect:

1. Do a pike stretch. Note your maximum reach.
2. From that position, tense up your body (with particular emphasis on your butt and leg muscles) as hard as possible for about 10 seconds, and then relax.
3. You will drop at least an inch or two further than your previous stretch point.
4. Repeat.

Works on other muscle groups as well.
posted by holterbarbour at 6:48 PM on May 26, 2010

Stretching while warm is the fastest way to become more flexible. I love my yoga, but if you're crazy tight, you really should do some stretching after you exercise, every time (and if you don't exercise, do that, too!). The big stretches are the six directions of the spine/neck (yeses, nos, and maybes)... forward folds/back bends, twists, and side stretches. You can do all of these seated, standing, or standing in a wide leg stance. Toss in some hip and shoulder openers, a couple lunges, and a few minutes wiggling your hands and feet. Most of that should be straightforward, just pay attention to what your body tells you and stretch frequently.
posted by anaelith at 10:11 AM on May 27, 2010