Yoga_Journal_-_December_2014_USA

Does going from a hot yoga class into cold

winter weather set me up for injury?

Yes, if you head straight out the door post-class. Cooling down too quickly constricts blood vessels,

rapidly slowing your circulation and tightening muscles. This places you at greater risk for injuries like

muscle pulls. Plus, extreme temperature swings can weaken your immune system and put you at risk

for colds. But this doesn’t mean you must ditch your hot yoga practice during winter! In fact, it has

some cold-season benefits: It raises your heart rate and core temperature, which dilates blood vessels

and increases circulation in your muscles—a boon because muscles are typically stiffer in cold

weather. Just be sure to wait 5 to 10 minutes after class before heading outside, to allow your core

temperature to normalize. And bundle up with a heavy coat, warm hat, and gloves.

Karena Wu

Physical therapist and owner of ActiveCare Physical Therapy, New York City

Sometimes in yoga class I grow irritated—

especially when a teacher doesn’t follow a

sequence I’m used to. What can I do about it?

Practicing yoga isn’t causing your frustrated emotions, but it may bring existing

emotions to the surface. The next time this happens, don’t try to suppress

those feelings, but consider this an opportunity for self-inquiry. Bring attention to

your breathing and the sensations throughout your body. Observe the emotion

you’re feeling, and think about why you’re feeling it. Then, identify the

emotion again but let go of the “why.” Just allow this feeling to be what

it is, as you are experiencing it. Settle into the present moment, becoming

aware of your heart and your entire body.

Bija Bennett

Yoga therapist and author of Emotional Yoga: How the Body Can Heal the Mind

Answers to your questions about hot yoga,

managing emotions, and practice-friendly breakfasts.

Have questions

for the experts?

Send them to letters@

yogajournal.com

I know that I should

eat before my 10 a.m.

yoga class, but when

I do, I often become

nauseous in class—

what should I eat?

What you eat depends on how much

time you have between breakfast

and your class. If you eat one to two

hours before a vinyasa class, have a

small meal containing slow-digesting

complex carbohydrates, for lasting

energy, and protein and healthy fats,

to keep you satiated. Try^1 /^4 cup

cooked oats sprinkled with walnuts

and a dollop of plain Greek yogurt.

But if you are eating only 15 minutes

before class starts, opt for a snack

with easily digestible natural sugars

and only a touch of fat and protein,

which are heavier to digest and can

lead to an upset stomach. Prepare

a simple smoothie containing 1 date,

(^1) /2 frozen banana, 1 cup unsweetened
almond milk, and a dash of cinnamon.
Jennifer Vagios, RD
Yoga teacher and nutritionist
What is the easiest way to keep
my family healthy?
Sharing meals
Teens who ate at least 1–2 meals weekly at
home with family were 45 percent less likely
to become overweight, a risk factor for diabetes,
heart disease, and other chronic illnesses.
From new research published in The Journal of Pediatrics.
be well
ASK THE EXPERTS
24
december
2014
yogajournal.com