Home / Education / Athlete and the Hamstring –> Yin Yoga gives you Relief

Athlete and the Hamstring –> Yin Yoga gives you Relief

Yin yoga can GREATLY benefit the athlete and tight hamstrings.

What’s YIN YOGA you might ask. Think of it like the really SLOW yoga. And then you say…”OH GOSH, yoga is boring enough as it is…”. Well, those that tend to run faster say that. But seriously, keep reading…

So YIN YOGA, you can nutshell it to, is holding poses longer. A lot longer. Yin Yoga is very COOLING yoga. Everything that the triathlete, runner, busy person does is very heating. “Do this.” “Do that.” “Check that off.” “Must get that done.” “Hit that pace.” “Do that hill workout.” All of this is very heating. Yes, for that workout moment, but also just in general, energetically, for the body, long term. And especially if you are the personality that has the tendencies to be the “Get it done.” mode more than not.

Yin Yoga is relaxing, calming and cooling. And it’s a great place to stretch parts that get chronically tight. Think about this…how many minutes or hours is the hamstring asked to work. Or whatever…to cause it to be tight. A LOT. So, just be mindful that you might need to invest a bit of time to help them stay longer. And consider this, due to the nature of the anatomy, slowness/caution/gentleness is a benefit. You really don’t want micro tears at the knee attachment points or the butt bones. Those stink!

So quick anatomy lesson. Surrounding and supporting the bones, muscles, tendons and ligaments is FASCIA. It holds you in place. So it must be stronger and hold things more. As a result, it stretches slower. So you must hold the stretch a bit longer (more gently). NO BOUNCING in stretching. Also, your brain sends muscles signals to help the muscles relax. Holding stretches longer helps enough signal get to the muscle, so it finally decides to relax and let go. If you are being too aggressive with stretching, thinking you need to “fix something”, then it really doesn’t work well. And you end up with micro tears in places. BE GENTLE. BE PATIENT. (I know, right!)

Here are the things to keep in mind when doing YIN YOGA.

Connect in with YOU
 
Help the position out, use props (pillows, blocks, etc)
This means, if you are doing the first video below, you can use a pillow to prop up your torso, relax of it.  The intent is to focus on the legs, not stress the back out.
Do not put up with pain
 
Try not to give up on the pose if you’ve done #1-3
 
Good time to practice the breathe
So if you get “bored”, focus on your breathing.  Count the inhales and exhales.
Be mindful of what the stretch feels like
“Watch” it move around as things loosen up

YOU ARE AWESOME!
bonnie-sig

Get weekly email nuggets of awesomeness! You'll LOVE the info!

  • This field is for validation purposes and should be left unchanged.

Check Also

Highly Beneficial Supplements and quick facts on blood sugar management, hormonal health and weight loss

TOPIC:  Blood sugar management to positively impact hormonal health

(refer to xxx TDB to understand how blood sugar management and hormonal health go hand in hand) Specific facts that help with blood sugar management and hormonal health Body is designed to deal with a small amount of sugar.  Where we get into trouble is the amount and the key of "sugar" we consume.     [box] The average American adult consumes 22 teaspoons of sugar a day and the average child consumes 32 teaspoons a day! [/box] When your body becomes "overwhelmed" in relation to managing blood sugar, then its ability to handle even small amounts of sugar is decreased.  This is where hormonal health is negatively impacted.  This will be covered in more detail here ... tdb.

INFLAMMATION

INSULIN RESISTENCE

These words become very important and will be addressed in part 2 and 3. Research shows that the paleo and Mediterranean "diets" (or ways of eating) really help to reverse the effects of insulin resistance and inflammation from sugar consumption.  Protein, fat and specifically omega 3 fatty acids help the body to manage blood sugar and repair the very sensitive system.
  • Gluten (very commonly) causes intestinal inflammation which compromises blood sugar management or insulin sensitivities
  • Artificial sweeteners interfere with blood sugar management as they compromise the livers ability to deal with sugar.  This causes "fatty liver".  Diet soda DOES NOT help with weight loss.

Supplements for Blood Sugar Management

This is an awesome list of supplements as everyone can benefit from taking these supplements.  The work in a foundation kind of way and the causes of negative side affects when these supplements are taken with the correct knowledge in mind are nil.
  • Magnesium:  First step.  Foundation supplement and should be continued long term (forever).  400 mg of magnesium glycinate.
    • People low in magnesium are at a significantly higher risk to have metabolic syndrome.  Research is showing that approximately 90% of people are low in magnesium.  Magnesium helps with sugar cravings.  Refer to www.bonniekissinger.com/magnesium for further information on the who/what/when/why/how.
  • Berberine:  Blood sugar management
    • Plant compound showing benefits in blood sugar management and treating insulin sensitivity.  Works to decrease the amount of inflammation produced by fatty tissue.  The plant compound helps to treat and prevent insulin resistance.   It was first used in Chinese medicine and Ayurveda.  The recommended dose is 500mg three times a day.  Caution when already taking diabetic medicine and antibiotics.
  • Chromium:  Blood sugar management
    • This nutrient helps with weight loss and insulin sensitivity.  It also improves post meal blood sugar levels.  The daily recommended amount is 20 - 25 micrograms a day but studies are showing for women  1000 micrograms a day split up through out the day is beneficial.
  • Fiber (or inulin):  Improve insulin sensitivity
    • Fermentable carb  or plant fiber that helps to nourish the cells of the digestive tract.  Sources are Jerusalem artichoke and Chickeryroot.  Start with 3 grams a day and build up to 5 with a max of 10.  Be cautious of bloating as folks that already have gut inflammation can experience worsening symptoms.  In this case folks need to address gut inflammation first.
  • Curcumin:  First step.  Foundation supplement as it is a potent anti-inflammatory compound.
    • Curcumin works to decrease inflammation in the muscle cells that cause insulin resistance.  It is metabolized in the body very quickly.  Because of this, companies combine it with other things.  Some of this isn't want you want.  The recommendation is to look for curcumin combined with black pepper (piperine), taking 500 to 1000mg a day in divided doses.
  • Vitamin D: First step IF LOW.  Foundation supplement and blood sugar management
    • Control stress at the cellular level.  Vitamin D also helps to treat depression.  You really want to get your levels as taking too much vitamin D can become toxic. If testing shows that your levels are below 50 nanograms per mililiter you can take 5000 IU daily.  Or 50,000 IU weekly.  Retesting in 60 to 90 days is advised.
  • Cinnamon:  BIG TIME Blood sugar management aide
    • It's biggest benefit is that it acts like insulin and makes the insulin receptors more responsive.  Big plus for people with insulin resistance!  It helps the receptors absorb the energy into the muscles.  It is a very strong anti-oxidant as well, helping to  decrease inflammation in the fat cells which helps to improve insulin resistance.  The recommended dose is 3 grams of cinnamon per day.
 

Blood Sugar Testing

This is a great way to learn this system and become familiar with the very critical aspect of living and for the athletes, fueling and being healthy.  This doesn'thave to be complicated or intense.  It has become very affordable at this time and easy to understand with a bit of education.  Refer to www.bonniekissinger.com/bloodsugartesting (TDB) to learn how to add this to your bag of tools.  Don't let this overwhelm you.  This is very basic and easy to do, just like taking your blood pressure.  You don't need to have "MD" behind your name to benefit from this.  You will earn which foods are good for you and how you are doing with this every important element of how the body works.  

Leave a Reply

Your email address will not be published. Required fields are marked *

+ 16 = 18