Are You Making These Mistakes in Yoga?

It’s Peggy here, with a quick question for you:

Can you guess the #1 mistake most people make when it comes to practicing yoga?

…not executing the pose correctly?

…not breathing consciously?

…not paying attention while in the poses?

Well — those are some of the common mistakes, but the #1 Mistake I see most students make is: pushing themselves too hard!

That’s right!

Too many people try to use their yoga practice as their main “workout”, and in an attempt to do so, they tend to put all of the emphasis on the physical part of the practice.

What most people forget is that yoga is actually an awakening of ALL aspects of your being — the physical as well as the mental, emotional and spiritual energies!

In yoga, you have the opportunity to integrate and balance every aspect of your being.

Some of us are typically more centered in our mental self, with most of our energy being spent on problem-solving, to-do lists, figuring things out, taking care of business, etc. These folks typically “get things done” and expect a lot from themselves and from others. Sometimes these folks will ignore the physical need for exercise and rest and will ignore the emotional need for comfort and closeness.

Others are centered mainly in the physical self, with energy focused on various aches and pains, or the realities of aging, or the on-going attainment of physical perfection at all costs, even when the body needs rest and repair.

Others still are focused on the emotional self, with energy being used to take care of emotional hurts, regrets, fears, worries, etc. On the positive side, some folks who are centered in the emotional self are also able to easily express love, joy, hope and gratitude.

Folks who are awakened to their spiritual self feel comfortable opening their hearts to the mysteries and miracles of life, dreaming big and living life from a place of passion and peace. But, if taken to the extreme, these uber-spiritual beings might be disconnected from the day-to-day realities and responsibilities like getting the oil changed in the car, paying bills on time, and understanding the material struggles the less-enlightened of us may be facing.

Don’t worry — there’s no one right or wrong way to be — but recognizing where you may currently be is valuable information so you can use your yoga practice to allow each of these aspects of your being to manifest, be present and have a voice. They are all a part of you, whether you realize it or not, and when you can balance, integrate and harmonize those energies, you’ll come closer to living a full expression of your life!

So, to get the most out of your yoga practice, work in a way that brings you closer to balance. One day, it might be that you need more of a physical practice because you’ve been sitting at your desk, working on problem solving all day.

But on another day, you might be physically worn out from an extended surf session, and you need your yoga for relaxing and rejuvenation.

Or, you might find yourself in an emotionally-charged setting and you need your yoga to erase stress and bring a sense of calm and peace.

So the next time you’re getting ready to do your yoga, think about what it is you really need, and open yourself to that experience!

Remember: yoga is not about executing a perfect pose — yoga is about experiencing yourself in the pose, fully alive, fully alert, fully present! Only then do you get the maximum benefit from the practice.

Can You Really Learn Yoga from a DVD?

I just received this question from a surfer
who’s been following the free yoga surf stretches:

“Can you really learn yoga from a DVD? Don’t you need to have a yoga instructor spotting you to make sure that you’re doing the pose correctly? Fitness trainers at my gym said that you can get injured if you’re not doing the pose 100% correctly. Also, don’t you have to study for years before becoming a yoga instructor?”

My answer:

Thanks so much for writing! I understand where the fitness trainers are coming from, which is why in the full-length DVD programs, I go into quite a bit of detail about avoiding injuries and working in a way that supports, strengthens and heals your body.

Many of the YFS customers use the DVDs to complement their yoga practice. In other words, they do go to classes for personal instruction but use the DVDs when they travel or can’t make it to their regular yoga classes.

Also, my style of yoga is relatively “risk-free” — I’m not teaching headstands or shoulder stands, which DEFINITELY should be done with supervision from a trained instructor, especially when you’re new to yoga.

In fact, I always teach students to do yoga on their own — a few minutes daily can be much more beneficial than one 90-minute class a week.

Now, about training to become a yoga teacher: certainly, to truly MASTER anything takes about 10 years, but you can learn the basics and become quite proficient at teaching others in a relatively short amount of time, and then continue to build on that.

Personally, I’ve been practicing yoga for over 15 years and teaching for over 10. I always encourage students to try a variety of teachers and styles of yoga before they find a good fit. Yoga is like food — it comes in many different flavors and traditions. You need to find what suits your needs at whatever stage you are in during your life at the moment.

Some people rely on yoga as their main “workout” while others use it more for relaxation and stress reduction. Different teachers have different styles, and my approach is very unique.

In fact, here’s an email I got recently from YFS customer who is an experienced yogini:

First and foremost I want to say thank you. I have been in yoga for a long time and am a surfer. I have encountered many teachers who have lacked the skill of teaching and style of your videos. I go to many different schools and I find that you still are a better teacher and I enjoy the flow (From position to position and skill levels) that you’ve created for your dvd’s.

I live in San Diego and am looking to get my teaching certification. I don’t know if you teach at a studio or have any direction that you can give to a school that has your talent. If you have any suggestions or do teach I would love to go to a few of your classes. If nothing else I just wanted to send you an email saying you’re a great talent in yoga and I appreciate what you’ve added to the practice. Thank you for your time.

Rebekah Wright

(By the way, I am putting together a Yoga for Surfers Teacher Training program based on Rebekah’s interest and that of dozens of other teachers and teachers-in-training. Please respond to this email if you’d like more information about that.)

And as always, please send your questions my way! The way I look at it, the more surfers doing yoga, the better the vibe in the line-up!

P.S. Every yoga instructor I know ALWAYS encourages students to practice at home as well. Yoga is NOT about executing poses in a classroom or studio — yoga is a way of living. It’s an entire WAY of “being”. And you need no one “spotting” you on that, if you get what I mean!

P.P.S. If YOU want to experience feeling better and surfing better by incorporating yoga into your lifestyle, get the complete Yoga for Surfers program here, with bonus gifts and free shipping (including international orders!). Free shipping ends midnight January 31, 2010, so place your order today!

Yoga for Surfers II: Fluid Power Voted Top Yoga Video!

Wow — check out this Yoga for Surfers review from http://isurf.com --  where Yoga for Surfers II: Fluid Power is voted the favorite out of 34 yoga/exercise DVDs!

Here’s just a snippet of what you’ll read:

“Why pick Yoga for Surfers II (YFS II) over the other three DVDs in the series, you ask? The staffers diligently, and (ahem) masterfully, followed all four of the yoga DVD series for four weeks and afterwards uninamously voted on reviewing the YFS II DVD as the overall best fit for all levels of surfers – despite the YFS 4 DVD being titled “board sports”. (In all honesty, two of the staffers were YFS followers, one having been following the training daily for over 3 years while the other performing 2 to 3 sessions a week over the last 2 years!)”

Thanks, iSurf! So glad to know that my YFS programs have had such a positive impact!

Read the entire review here, then surf on over to www.YogaforSurfers.com to get the goods!

Secrets to a Good Down-Dog — Yoga for Surfers Style!

World Champion Tom Carroll and Peggy Hall demonstrate Down Dog - Yoga for Surfers style!

Down Dog is one of the most popular and beneficial yoga poses for a good reason: it really works!

Down dog opens the shoulders, stretches the spine, lengthens the hamstrings, gets rid of back pain, clears the mind, and is one of the best anti-aging poses in yoga as it reverses the effects of gravity and floods the brain, skin, and scalp with oxygen and nutrient-rich blood!

Click here to watch my Down Dog demonstration and explanation (From Yoga for Board Sports).

The problem is that down dog can be a tricky pose to execute — and a lot of people (who do it incorrectly) experience pain in their wrists, elbows or shoulders.

Unfortunately, most people aren’t aware of how to do down dog properly!

I’m here to show you exactly how to do a great down dog — without any pain or discomfort! Work this one into your regular Yoga for Surfers routine, and you will be amazed at how much better you feel!

The Sanskrit name for down dog is ahdo mukha svanasana.

Follow along in the clip below as I explain and demonstrate exactly how to do a down dog that feels great and is good for you, too! (You’ll see my hubby David doing it, too — and he’s the one who actually got me into yoga over 10 years ago!)

Click here to watch my Down Dog demonstration and explanation (From Yoga for Board Sports).

For more sample surf stretch video clips, sign up at www.YogaforSurfers.com

How to Survive a Sting Ray Attack

Have you ever had a run-in with a sting ray? If so, you know how agonizing the pain can be — and if not, I hope you won’t have that experience any time soon!

On my birthday, of all days, I had my first (and hopefully last!) sting from a sting ray.

Really, they should call it something other than a “sting”, which suggests a little discomfort, like you would get from a bee or a jelly fish.

A sting from a sting ray (as I found out) is far more excruciating than that!

But interestingly, the experience gave me a chance to really apply my lessons from yoga.

Yoga? And a sting ray? Click below to see how they are related!

Click here for a short video about my experience — and the surprising ways I dealt with the pain. Hint — it’s not what you think!

What Your Mom Knows About Catching More Waves

Do you know the fastest and easiest way to catch more waves? Right now? During your very next session?

Well, it could be to paddle harder…drop in later…take off deeper… keep your head up…look down the line… And well, yes, all those tips are great and they will help you catch more waves.

But, the fastest and easiest way to catch more waves during your very next session, is to listen to mom. She was right! You need to sit up straight. On your board. What? That’s it? Yep — you see, when you slouch on your board while waiting between sets, you’re preventing yourself from surfing as well as you could. Know why? For starters, you’re straining your back and neck, leading to early fatigue and a general sense of lethargy. Go ahead — try it right now. Slouch. Let your shoulders slump forward, round your back, and jut out your chin. How do you feel? Probably not stoked for surfing.

Okay, now sit up straight and draw your shoulders back so they’re lined up over your hips, not your thighs. Lengthen your spine by reaching your ribcage up and away from your hip bones. Don’t arch your back — just keep it nice and straight.

Now squeeze your shoulder blades together drop your shoulders away from your ears. Stop jutting out your chin and instead imagine the top of your head reaching toward the sky.

Now b-r-e-a-t-h-e …slowly, deeply, easily. No forcing or straining. Really expand your abdomen and chest as you inhale, and then let go of all the air as you exhale.

There — don’t you feel better already?

When you slump and slouch, you can’t fill your lungs with energy-producing oxygen.

And when you don’t have enough energy, you can’t catch as many waves.

But when you sit up straight on your board between sets, you’ll reduce fatigue, prevent aches and pains in your back and neck, increase your flow of oxygen and energy — and increase your feelings of confidence and competence.

Bonus: when you sit taller, you’ll be able to see the sets coming in even better.

Try it out and let me know how it goes, okay?

And check out this clip from Yoga for Surfers III, where surf heroes Tom Carroll, Brian Conley and Garrett McNamara demonstrate their perfect posture.

Then go claim more free yoga stretches for surfing right here: www.yogaforsurfers.com

Coming up next, more tips on heavy breathing!

Will Surf for Food

Okay, I’ll admit it: in the old days, I didn’t care what I was eating, as long as I didn’t gain weight! But when I started to make the connection between what I ate and how I felt, I began an intense study of nutrition which ultimately led me to becoming certified as a nutritionist and weight and lifestyle management coach — which turned out to be a perfect complement to my yoga training.

These days, I still eat what I like — but what I like is usually what makes me feel energized, healthy and satisfied!

The bottom line when it comes to choosing food that nourishes and sustains you is to figure out how that food personally affects you.

For example, I learned that — as much as I love it — whole wheat toast gives me indigestion. These days, I enjoy rice bread instead, and my digestive system — and my taste buds — are happy.

When it comes to a pre-surf meal, you want to make sure that you’ve got something that’s easily digestible and gives you sustained energy. This will take a little trial and error on your part. I learned (very quickly!) that surfing after eating Mexican food is not a good idea. Ditto for donuts. Think about it: you want something that will give you high quality nourishment so you can surf with sustained energy!

Here’s what I usually have before my morning surf.

Peg’s Power Green Smoothie

· 2 scoops rice protein powder (that’s my personal preference — it’s free of artificial ingredients and sweeteners) or 1 cup plain, low-fat yogurt

· 1 cup fruit (try frozen berries for a thicker smoothie) or 2 pieces of fruit like a banana and an apple

· 2-3 leaves of romaine lettuce (for more fiber, minerals and vitamins)

· 1-2 stalks celery or 1/2 cucumber (good for your blood pressure)

· 1 cup water (or less if using yogurt)

· 2 or 3 ice cubes if desired

Blend it all up enjoy! This usually tides me over for a good one-two hour surf session.

On colder mornings, I love a bowl of hot cream of rice cereal. I can digest it better than oatmeal, but oatmeal is a great choice, too! Then I toss in some almond butter for healthy fat and some yogurt for my protein. Nice and simple and very filling.

I recently interviewed Dr. David L. Katz, MD of Yale University for an article I wrote for Clean Eating magazine. He says that it’s okay to work out on an empty stomach, but how well your body performs in the morning depends a lot on how well you ate the day before.

Some surfers (like Tom Carroll) prefer not eating at all before dawn patrol. This is actually a fine choice, if you’re someone who can just get up and go without eating. But, please keep in mind that this approach requires that you be very well-nourished on a regular basis. If you just had pizza and a beer the night before and then get up to surf the next morning, you won’t have any high-octane fuel in your tank. Instead, enjoy a satisfying meal like roasted chicken, baked potatoes and vegetables.

So fill up on natural, wholesome healthy food that you enjoy and make the connection between what you eat and how you feel. In time, you’ll begin to intuitively select those foods that truly nourish you mind, body and spirit!

What to Eat Before Going Surfing

Peggy Hall warming up before paddling out at State Park

Q: What should I eat before going surfing? A: Great question! What we eat directly affects our performance in the water. Just like cars, our bodies require premium fuel in order to work best.

If you’ve ever been enjoying a great session and then 30 minutes into it, your arms start to feel like lead or (gasp!) your quick pop-up is more like a slow-motion stumble, then most likely you’re running on empty.

Here’s what to do to make sure you have enough energy and endurance to surf for as long as you like.

First, even more important that what you eat is what you drink. If you start your day with anything that starts with “grande” and ends with “latte”, you’re setting yourself up for dehydration and possibly an upset stomach, irritable bowels (nice subject, I know) and early exhaustion.

It might seem like a dose of caffeine is just the thing to get you going — and one cup of coffee (about 6 ounces) isn’t going to do any harm — but, more than that and you start to fool around with your body pumping out a bunch of adrenaline, cortisol, insulin — hormones that will leave you jittery and anxious instead of energized.

Plus, you want that adrenaline to be available for when you’re paddling into the biggest wave of the set — instead of being depleted and then you hair out at the last minute. So…. if you’ve gotta have your coffee, enjoy one cup and leave out the sugar and the fake sugar, too. Add some half-n-half (actually better for you than skim milk or soy — I’ll tell you about that in another post).

Or, try going green — with green tea, that is. It will give you the lift that comes from caffeine (it has about 1/2 that of coffee) but it has other beneficial compounds that will prevent jitters and exhaustion.

Yerba Mate is another great choice — a type of “tea” that is not tea at all but a powerful herb from South America. My husband swapper out coffee for yerba mater and is addicted to that now.

I personally start each day with a cup of hot lemonade. Squeeze the juice of 1/2 an organic lemon into a cup of hot water and add a tablespoon of raw, organic honey or some stevia (natural herbal sweetener) to taste. This will give you a boost of Vitamin C to keep your immune system strong and it also cleanses your digestive tract and purifies your liver so it can burn fat and metabolize other foods more effectively.

Finally, be sure to drink up to 100 ounces of pure water every day — more if you’re a coffee drinker. This will keep you hydrated so your muscles can work and you can surf better longer. Muscle cramps usually come from dehydration, so drink several ounces of water before you paddle out and more when you come back in.

Next up: the best things to eat before and after surfing.

Get great tips like these every week! Sign up for your FREE Wellness Tips right here!

Surprising Way to Avoid the Swine Flu (Hint: It’s Not Hand-Washing)

It’s Peggy here, with a surprising way to avoid the Swine Flu.

Wellness Expert Peggy Hall

I know, I know — you’re probably as sick of hearing about it as I am!

But: there is one simple thing you can do to make sure you avoid getting sick.

Can you guess what it is? Hint: it’s not washing your hands, though that is definitely a good tip. But all the hand washing in the world won’t work if you don’t do this:

Get a good night’s sleep!

Yep! As simple as it sounds, getting a good night’s sleep is THE BEST WAY to keep your immune system strong.

You see, when you’re sleeping, your body is healing and repairing itself.

Being run-down from lack of sleep, poor nutrition, and too much stress is a sure recipe for illness, whether it’s from the Swine Flu or just whatever cold is going around.

Here are my top 5 best ways to avoid getting sick:

1. Get enough sleep (aim for 8 hours, getting to bed before 11:00 pm, when the “wake-up” hormone cortisol starts to be released, peaking around 6:00 am or so).

2. Stay away from sugar, caffeine, greasy foods and anything processed. Sugar is the worst because the body sees it as an invader (just like bacteria) and will send all the white blood cells after it to destroy it. Those white blood cells should be fighting off illness!

3. Exercise, but not too vigorously. If you’ve been following the Yoga for Surfers programs, you’re doing great! But always listen to your body and take a break when you need to. Over-exercising actually weakens your immune system, making you more susceptible to getting sick.

4. Change your sheets and towels frequently (and wash them in the hot water). Change your toothbrush at least once a month and keep it very dry in between use. Bacteria thrive in a moist environment, and viruses can live 24-48 hours on most surfaces.

5. Have fun! Enjoy yourself and spend time with friends. Do the activities that bring you joy. Studies show that a positive outlook is one of the most important things when it comes to staying healthy!

For more tips on healthy living, listen in on some of my previous wellness shows on the ABC Radio Network. But do so quickly, because soon that will become a membership-only page.

I’ll be sending out more info the “Peggy Hall Health Club” very soon! It will be your best source for more great tips on how to feel better, look better and live better!

In the meantime, have fun and stay well!
And please forward this info to a friend who could use it!

Sign up for your FREE Wellness Tips right here!

Billabong Global Big-Wave Awards go to Garrett McNamara and Brian Conley, featured in Yoga for Surfers III: Unleashed!

When the Billabong XXL Big-Wave Awards were held on April 17, 2009 at the Grove in Anaheim, California, Garrett McNamara and Brian Conley, both featured in Yoga for Surfers III: Unleashed! were honored as two the top five surfers for “Best Ride of the Year”!

Conley showcased an amazing “inside the tube” perspective with his hand-held camera while McNamara pulled into a deep, deep, deep (did I say deep?) jaw-dropping macker at treacherous Teahupoo.

McNamara, who was also a top finalist for Best Tube Ride said, “It was the best ride of my life. I didn’t mean to do a layback, but that’s how I held my line,” the goofy-footer explained. Yeah, did you catch that? Surfing Teahupoo, backside, in one of the biggest waves ridden at that spot in all of 2008.

These guys are not just courageous, they are other-wordly. It’s no surprise, really, to find out that both Conley and G-Mac use yoga as one of their secret weapons to stay calm, cool, and laser-focused on the experience at hand.

Check out some of the Billabong Best Ride surf clips right here

In the meantime, here’s McNamara warming up in Yoga for Surfers– and get a look at the macker he rides at the end of the clip!

Here’s Brian Conley working on flexibility and focus.

Let’s give these guys the HUGE PROPS they deserve!!

Want to train like they do? Then get your own Yoga for Surfers program and bonus gifts right now!