Yoga for Athletes
“I Feel Your Pain”
By Kimberly Fowler
Hi my name is Kimberly Fowler and I’m excited to part of “The Om Team.” My mission is to get the word out to as many athletes as possible about the benefits of doing yoga.
I guess I’m not your typical yoga instructor; by that I mean that when you think of yoga teachers you probably envision people who can wrap their foot around their head. I’ve been practicing yoga since 1983 and I still can’t do a lot of the more advanced poses (and that’s ok). Honestly, a lot of my students are “better” at yoga then I am. I can force my body into some of the poses that are really hard for me, like the Wheel, but I pay for it the next day. I always tell my students that doing more advance poses is NO BIG DEAL—it just shows that there are different levels of flexibility out there. I don’t give them brownie points for turning themselves into pretzels, but I do give them praise for showing up and trying hard.
But the pretzel effort isn’t the main thing that makes me say, I feel your pain. I also know what athletes go through because of my broken collar bone and myriad of other sports-related injuries. I actually broke my collar bone twice: once in a biking accident and once jumping my horse; I guess I never quite perfected the “tuck & roll”...
Most of my students are athletes or at least weekend warriors, so if you are like them, chances are you’re not the most flexible thing in the world And you’re naturally competitive, right? That combination is what causes the majority of injuries. Yoga increases flexibility, thus preventing injury, plus, athletes who practice yoga discover that the benefits go beyond the effects of just “stretching.” Yoga also improves balance, coordination, concentration & endurance—do I have your attention now?
Doing yoga—even if it’s just a 15-minute routine—will make a big difference, I promise.
The following 3 poses are great for runners, cyclist, and really for all active people. You’ll see this sequence focuses on hips, hip & more hips! That’s because they’re a major tightness trouble spot for athletes, and contribute to all kinds of lower-body injuries, especially to knees.
1. Reclining Pigeon Pose. If you could only do one pose for your hips, this is “the one.”
2. Dead Bug Pose. Opens up your hips, hamstrings & releases your lower back.
3. Cobbler Pose. Opens hips, inner thighs & lower back.
Comments
03 Jul 2008, 15:47
25 Jul 2008, 10:51
29 Jul 2008, 16:34
29 Jul 2008, 22:43
31 Jul 2008, 14:48
Is Kimberly coming to New York??
31 Jul 2008, 16:09
31 Jul 2008, 17:17
31 Jul 2008, 21:03
Let me answer some of your questions. Any new DVD’s?? Yes, I planning on doing yoga for specific sport DVD series, similar to the one I did for NIKE on iTunes.
Warming up before you do yoga does take your practice to a new level. If you don’t have spinning classes near your yoga studio, try biking or running to your yoga class. Most of my students either spin or they run or bike to class. I also have a group that comes in after surfing (my studio, YAS, is only a few blocks from Venice Beach)
Liz, please keep us posted on your “Road to Kona” we are all routing for you!! As your training increases, let me know how your body is holding up. Maybe we can do a "Yoga for Ironman” routine for you??
Jennifer, I actually do remember the class you are talking about. Yes it was amazing to have all those Olympic athletes in class right before they left for the trails!! My thoughts are with them. I hope they bring back “the gold”. And yes, I will be in NYC the first week of September. (I’m going to the US Open)
I’m working on my next yoga for athletes posting. Please let me know what sport you do?? (Run, Swim, Tennis?) I want to hear about your aches & pains. How long have you been doing yoga?? Tell my about yourselves. Are you weekend warriors or major athletes??
Remember ”I Feel Your Pain”
All My Best,
Kimberly
01 Aug 2008, 13:37
jenny
01 Aug 2008, 14:01
01 Aug 2008, 17:46
Thanks again!
Tom
01 Aug 2008, 18:08
Years of beating on my body have left my lower back, hip and hamstring with lingering signs of injury - after a YFA class, the pain is gone and I feel incredibly open. I often work with young gymnasts and dancers, and Yoga for Athletes is a perfect compliment to their young athletic bodies. EVERYONE of all ages should be doing this - if I had been introduced to this at a younger age I think many injuries could have been avoided - at YAS you will often find student athletes in class, which is amazing!!
Keep on moving!!
01 Aug 2008, 19:24
Kimberly definitely understands the mind of an athlete and has designed a program that produces fantistic results for strength, flexiblity and overall improvements to your performance. I came to Kimberly's Yoga for Athletes for a counter balance to my competitive outrigger canoeing. The result was greater range of motion, improved breathing and an inner strength I had not felt from a traditional weight training program. The key is just giving it a try and staying constitant. You will not be dissappointed with the results.
01 Aug 2008, 22:27
and one of the things that's so great about it is that it's the "meat" of yoga. and you can work it hard and strong or focus more on your breath. you really can get whatever out of it that you want to focus on. it's a sequence that is easy to follow and produces AMAZING results. i have seen SO many spinning students who spin and spin and spin and just don't see the results or the weight loss that they're looking for. after they start making the Yoga for Athletes sequence a part of their weekily routine, they're entire bodies start to change in a matter of weeks. seriously.
so make your mama proud and just take your vitamins. you'll be so glad you did.
01 Aug 2008, 23:51
02 Aug 2008, 01:18
Everyone should be doing it!!!!
02 Aug 2008, 01:56
02 Aug 2008, 10:18
02 Aug 2008, 16:28
The Yoga for Runners is on ITunes. (It’s a download for your IPod) Just go to ITunes.com & type in “Kimberly Fowler”. Let me know what you think.
Kimberly
02 Aug 2008, 20:00
On the path to finding the humor in Yoga
http://www.yogadawg.com
02 Aug 2008, 22:46
I LOVE your web site!! The first time I read it I laughed so hard.
05 Aug 2008, 01:44
05 Aug 2008, 07:52
I have to say your practice (form) has improved light years, in just the last few months, keep up the good work!!
Kimberly
06 Aug 2008, 08:47
Yoga for Athletes...Rocks!!!!
06 Aug 2008, 09:01
First of all please tell your brother Forrest CONGRATS on Ironman!! Just being able to finish an Ironman is a feat all on its own!! I am putting together my next posting “The Best Yoga Poses for Athletes”, can you ask him which poses were most beneficial to his training??
Kimberly
06 Aug 2008, 19:35
07 Aug 2008, 13:59
07 Aug 2008, 15:40
That's very sweet, thank you!! Which poses help you the most?? Are you training for a race any time soon??
All my best,
Kimberly
07 Aug 2008, 20:52
08 Aug 2008, 11:30
Should I do weights and yoga, is a question that I get asked all the time by students. I personally don’t do weights. I use my yoga practice for upper body and core strength. If you think about it, when you are holding Plank pose, you are holding up your entire body weight. (I weigh 124lbs; I will never be able to lift that much weight) So I suggest using yoga as your strength and flexibility training.
As for Cardio, it’s hard to get your heart rate up that high just doing yoga. There are yoga classes where you move thru the poses quickly, but you really need to know what you are doing(practiced yoga for a long time) I am all about cross training with yoga. So keep up whatever you do to get your heart rate up, running, cycling (in-door or out).
Let me know what you think??
Kimberly
09 Aug 2008, 20:18
I actually read an article you wrote for Her Sports magazine, you talked about using yoga for upper body strength. So I cut my weight training down to 1 time a week and I now use yoga instead. It has worked for me!! Honestly, I didn’t believe you at first, I didn’t think yoga could take the place of free weights, but it did and my upper body has never looked better.
Thank you for the advice; look forward to reading your next blog!!
Melissa
09 Aug 2008, 20:43
I am so excited to see YAS Centers sprouting up all over the place! If you can get to a class… GO!
11 Aug 2008, 13:36
I am counting the days for Newport Beach to open!
11 Aug 2008, 19:32
Thank you, yes the 90 minute yoga classes can be tough to fit into a busy schedule.
I am looking forward to YAS Newport Beach opening too. It's going to ROCK!!
Kimberly
11 Aug 2008, 20:48
12 Aug 2008, 00:36
13 Aug 2008, 19:38
Yes it can be hard for "Big Guys" to do yoga.
There is a great book called "Real Men Do Yoga" by John Capouya. I have all my male instructors at YAS read it, I think you will enjoy it!!
Kimberly
17 Aug 2008, 10:25
Kimberly's system works and I am honored to be apart of sharing it with others!
17 Aug 2008, 21:53
18 Aug 2008, 11:38
18 Aug 2008, 20:28
It has been a pleasure having you in the Teachers Training. I think it’s always good to bring things back to the basics, especially when you are dealing with athletes, the last thing you want to do is to injure an athlete by pushing them too far into their poses. Safe and effective is my motto. Just the basic’s is all you need to improve an athlete’s flexibility and help them in any sport.
As you can see from the training, I like to focus on “injury prevention”.
Kimberly
19 Aug 2008, 11:42
i'm at YAS just about everyday now, absolutely loving it. the people who work there and go there are absolutely wonderful! i'm glad to be a part of such a terrific community!
19 Aug 2008, 14:31
19 Aug 2008, 17:44
Thank you!!
19 Aug 2008, 20:53
Thanks
Weatherby
19 Aug 2008, 21:33
I completely understand the “time” issue!! I hear it from ALL of my students. So for my next posting I’m going to give you some easy but effective yoga poses that you can do in 10 minute or less after your workout.
Kimberly
19 Aug 2008, 23:48
MFM
20 Aug 2008, 08:56
Julie
20 Aug 2008, 10:27
Sherri
20 Aug 2008, 13:53
Over the years my busy corporate life turned me into a weekend warrior. Workouts with boot camp mentality trainers left me with a host of lingering injuries and completely inflexible. Kimberly's spinning/yoga combo is like a one stop shop for cardio, strengthening, toning and stretching.
As a new yoga student, Yoga for Athletes took away the intimidation factor that kept me away from yoga studios for years. YAS teachers walk the class through the various levels of a pose and encourage them challenge themselves at THEIR level. I started with painful shoulders (despite months of physical therapy) and simply modified some of the yoga poses. My shoulders are getting stronger and I have a lot less pain.
Those of us who've spun at traditional gyms know that spin classes are not created equally. First of all, the YAS bikes are well-maintained. Imagine adjusting the seat and handle bars without fighting through built up rust. And YAS instructors actually put thought into their music and remember to bring their energy and personalities with them to class!
Now that YAS is franchising, I'm excited to see what will happen as the studio that was once a well-kept Venice, CA secret spreads...Go YAS!
21 Aug 2008, 16:39
21 Aug 2008, 19:49
She is not only a student at YAS but she was also in my goal setting clinic in January. Her goal was to get to the Olympics, she not only got there but she also won a Bronze Medal in the 400 Hurdles.
We are all very proud of her.
23 Aug 2008, 00:37
Kimberly's drive and belief in herself is an inspiration to anyone overcoming any obstacle in life! Thank you for bringing your YAS to the world!
Cheers!
25 Aug 2008, 17:34
26 Aug 2008, 21:26
05 Sep 2008, 03:35
14 Sep 2008, 14:03
Sherri
01 Oct 2008, 11:46
01 Oct 2008, 12:57
Kimberly
02 Oct 2008, 20:08
As an aspiring athlete/runner, I was one of the "weekend" warriors, trying to find more balance in my routine as I started to notice imbalances developing in my body.
Kimberly's Yoga for athletes is about bringing that balance back. Core and upper body strength and overall flexibility not only helped my running, but it also helps me in my daily routine life...focusing and breathing... and sweating! through discomfort. Seriously, Kimberly's combo approach of cardio /strength/ flexiblity all in one is one hell of a workout.
AND.. she manages to keep an easy going attitude all through the class..
If you're an athlete, it will help you find a new way to challenge yourself and if you are a yoga enthusiast, it will help you to balance your routine.
in Kimberly's class, you feel taken care of!
02 Oct 2008, 20:19
Thank you, that’s very sweet.
I truly believe Yoga is for everyone. The idea of Yoga for Athletes is not being just for “athletes” but for the Athlete in all of us!!
All my best,
Kimberly
03 Oct 2008, 21:30
05 Oct 2008, 16:05
Thanks Again
05 Oct 2008, 17:03
You are more than welcome!! Please keep me posted with your progress and let me know if I can help. The Sports /Fitness industry is an amazing line of work, it’s very rewarding, I am sure you will love it.
All my best,
Kimberly
11 Oct 2008, 17:32
As a baby boomer I like to stay fit, trim, flexible and injury-free. After having tried many other yogi styles, I find your classes extremely effective as they cater to all ages and performance levels. Your Yoga program helps me to gain flexibility and strength while enjoying the deep relaxation after a completed class. Yoga for athletes allows me to accelerate in my favorite sports, tennis, spinning, skiing and golf with more confidence.
11 Oct 2008, 17:47
As a bayboomer, I like to stay trim, flexible and injury free. After having tried many other yogi styles, I found Kimberly's program very effective as it caters to all ages and perfomance levels. I enjoy that I can gain in my strength and flexibility while having the uplifting feeling of relaxation after a completed class. Your classes allow me to stay very active in my favorite sports: tennis, spinning and skiing. Keep spreading the good news!
12 Oct 2008, 20:08
14 Oct 2008, 14:19
14 Oct 2008, 17:21
18 Oct 2008, 17:14
18 Oct 2008, 18:28
All my best,
Kimberly
24 Oct 2008, 19:39
24 Oct 2008, 20:07
24 Oct 2008, 20:37
01 Nov 2008, 16:17
01 Nov 2008, 17:51
02 Nov 2008, 13:08
I'm a 39 year old mom, veteran 1/2 marathoner and long distance cyclist, and, oh yeah, engineering manager. I have always known about the benefits of yoga and have practiced for years -- but since I downloaded your post-run routine off of iTunes and subsequently bought your DVD, I am seeing such an improvement in my flexibility and a decrease in soreness! One question for you -- are you able to tell us the names of the artists who perform the background music on your DVD? There are a couple of songs that are really good.
Hopefully I'll be in Santa Monica on business next month -- I'd love to visit your studio!
Take care --
Heather (Friendswood, TX)
02 Nov 2008, 14:52
09 Nov 2008, 15:46
09 Nov 2008, 18:27
09 Nov 2008, 18:48
I have a question really regarding running, and that's -- from your perspective as a yoga queen and athlete, what should I look like when I'm running? Straight up and down? Leaning forward slightly? Short strides or longer? What else? I guess a lot of this is best left to the runner to decide what's comfortable and I could look around Houston here for a coach to help me optimize my performance (that is, if I were more than just a hack 1/2 marathoner). Still, if there's some common (not runner-specific) posture advice you could share, I would really appreciate it!
Cheers --
Heather
09 Nov 2008, 19:33
Ok, first of all, thank you for the “yoga queen” reference-very funny. Well, I have to admit, I love Runners, I love Running, and in fact I have done many laps around Memorial Park in Houston!!
I do a lot of Yoga for Runner workshops, and we go into form, so from a “Yoga” prospective, you would want to be upright, with your shoulders back. This will help with your breathing-lung capacity. As for stride, it would depend on your flexibly, if you have tight hamstring, your stride shortens. So make sure you are doing some Yoga, I promise it will make you faster aka “optimize your performance”.
All my best,
Kimberly
10 Nov 2008, 17:16
14 Nov 2008, 03:20
14 Nov 2008, 08:35
14 Nov 2008, 09:47
The miraculous thing that has happened, is that after taking YFA every day of the week, I get to the beach more energized and my legs are hardly fatigued. I can only attribute this to the great stretching and stabilizing that I'm getting out of a daily yoga practice. Imagine that! Practicing yoga daily, actually makes my body less tired and gives me more energy...hmmmm...!
14 Nov 2008, 10:00
14 Nov 2008, 17:59
I was always into sports: basketball, crew, gymnastics, surfing, etc. but could never get into the idea of going to a gym. If I could even motivate myself to get to the gym, I would stand around for an hour, not sure of what I should do or the correct technique.
At YAS, I can't wait to go! The teachers are all fantastic and they couldn't be more encouraging and enthusiastic. I also love the sequencing at YAS because it has helped me build my confidence in a routine!
I couldn't be happier with my energy, my body, and the direction I am taking to make YAS a larger part of my life!
Thank you Kimberly, Sherri, Julie, Amanda, Tom, Squeen, and the whole YAS team!
15 Nov 2008, 01:56
15 Nov 2008, 09:28
15 Nov 2008, 23:49
After a shoulder injury and an an severe case of mono, I had to re-define myself and try to figure out, athletically, what I truly loved to do. I found YAS this past May and I have been hooked ever since.
Kimberly's program is geared to athletic individuals who want to get the most out of yoga with out all of the "frilly extras." I am still a beginner at YAS but couldn't be more happy with the environment, friendly staff, and athletic, energetic students. I leave YAS every day unbelievably happy. I have been so honored to work under Kimberly, Sherri, Julie, Amanda, Tom, and all of the other teachers at YAS. This truly has been an unbelievable experience and I'm so excited to continue my education at YAS and hopefully contribute, in any positive way, to the wonderful environment you have at YAS. Thank you again!
30 Nov 2008, 13:44
I started running last year and have now completed a half marathon. My husband saw my excitement and decided to start training. We are now planning to run our first marathon together, the ING Miami Marathon in January. We discovered your Yoga for Runners on iTunes and do it after every run. It has made all the difference for us and we are much more flexible now. Do you ever travel to the Atlanta area teaching your Yoga for Runners Workshop? Thanks!
30 Nov 2008, 18:45
First of all congratulations on completing a half Marathon and for getting your husband into running-that’s fantastic!! I’m putting together my workshop schedule for 2009, so I will keep you posted if I come to Atlanta. Please stay in touch and let me know how you do at the Miami Marathon, the weather should be perfect.
All my best,
Kimberly