workouts – Page 4 – a t i s h e h

Review of Jennifer Wolfe’s Prenatal Vinyasa Yoga

I don’t envy producers of workout DVDs. I figure they have a hard time pleasing their audiences — at least that’s what Amazon reviews tend to indicate. And here’s my theory for it: the prospective audience for a workout DVD is fundamentally split: there are the people who are so dedicated to their cardio/yoga practice/bellydance drills that they need videos to supplement their classes and gym visits, and then there are the people who haven’t done anything in a while, and figure the new Laotian dancing yoga & hooping video might be the thing that will inspire them to keep with a workout program. Needless to say, these groups of people will not be satisfied with the same video.

This problem is amplified with prenatal workouts. There are the superfit mamas who aren’t going to let a little thing like the 9-month gestation of human life get in the way of their muscle conditioning, and then there are the ladies whose backs are starting to hurt something fierce and who have been terrified by their natural childbirth books into doing some kind of prenatal yoga.

I tend to fall in the latter camp, but in the case of Jennifer Wolfe’s Prenatal Vinyasa Yoga I’m split. On the one hand, I’ve done enough regular yoga classwork in the past to agree that most prenatal yoga programs really are just stretching. They feel fabulous, but are probably not helping my condition too much. On the other hand — I find this program a bit too strenuous, even when doing all the third-trimester modifications. I actually bought it in a set, Complete Prenatal Vinyasa Yoga & Short Forms, which has a DVD with 15, 30, and 45 minute practices. Because I had time today, I thought I’d jump right into the 75-minute practice on the first video, but this was clearly a mistake. At one point I had to start taking breaks and doing child’s pose repeatedly, and Wolfe does encourage this, but it’s frustrating. And my lower back hurts this evening, making me think that I might have strained myself a bit. However, I’m willing to try the shorter programs and see if I can’t work up to getting something useful out of the longer, 75-minute practice.

For now, I’ll review positives and negatives of the long program, all through the filter of my own likes and pet peeves!

The Pluses

– The workout is generally quite well cued, including verbal cues for the modifications, and the presenters “mirror” what you should be doing, so it’s easy enough to follow.
– Breathing is indicated throughout (though Wolfe sometimes seems to lose track of what breath should go where — this gets confusing).
– While I usually worry about so many lunges and what they might mean for my weak knees, movement in and out of lunges is described very precisely, step-by-step, in a way that minimizes the chances of something going wrong.
– Wolfe repeatedly encourages you to take a break if you need it.
– The practice is vigorous enough to feel like a real workout. You really get warmed up, and you’re definitely building strength.
– There’s a longish squat section that feels really good, and that seems to be just the thing for birth prep.
– This is one of the few yoga videos I’ve ever seen, prenatal or not, that has a decent shavasana: Wolfe does a long, guided meditation, with light music in the background that is not annoying. That’s impressive.

The Minuses

– The safety notes often come in the middle or second repetition of a pose. They should come right at the start!
– This may be an issue with vinyasa in general rather than with this particular DVD, but the move from a lunge to a warrior posture is often too quick to really allow for proper alignment of the feet. Now, this is a video for people who have yoga experience, but being pregnant means that finding your balance and figuring out where your feet are is a longer process, and one that varies daily.
– Those lunges and downward-facing dogs get really repetitive. They also get tiring, but it’s easier to soldier through a program that’s more varied. In 75 minutes, a much greater range of yoga postures could have been done.
– There is a little, but not much, for the neck and shoulder area. Given that this is also an area where pregnant women typically have pain, it would have been nice to have more than a head circle in each direction and an eagle pose.

This is it so far — I’ll report on the other workouts as I use them, but this one was too much for me at present. Still, for building strength it’s probably a very good idea to do something a little more rigorous than sitting on a chair and doing a side stretch.

Review of Sera Solstice’s Goddess Dance: Prenatal Bellydance & Meditation

As much as I tend to hate anything with “goddess” in the title, especially with combined with “pregnancy” or “bellydance,” I love Prenatal Bellydance & Meditation and by the end of it, have a bit of a girl-crush on Sera Solstice. This is the first prenatal bellydance program that leads you through what feels like real dancing. Moreover, the aesthetics of it are simply delightful.

This woman’s dancing is perfection

I’m going to review this from two perspectives — as a prenatal workout and as a dance instructional. The video also has two meditation segments, but I’m not quite into that right now.

Prenatal Bellydance & Meditation as prenatal workout:

Sera is eight months pregnant during the filming of the video, and she explains that she has chosen movements based on what she has found satisfying for her pregnant body. She doesn’t mention consulting any medical literature on safe movements for pregnancy, but nothing she does contradicts any indications I’ve seen. Her backup dancers demonstrate the moves for early pregnancy and postnatal, but there really isn’t too much difference in most sequences.

The beginning warmup is dancey, smooth, but quite minimal — I suggest complementing with your own basic movements like cat stretches, leg stretches, and neck and shoulder rolls. The dance combos themselves are great for a woman who’s growing. Yes, they push a little further than the very basic movements of other prenatal workouts, but it ultimately feels very good. Although Sera often talks about the need to lower awareness to the hips and pelvis, I think the real strength of this program is in what it does for the upper body. I’m in my sixth month of pregnancy, and I end every day feeling pain in my upper back and rib area. While my yoga videos do provide good side stretches, there really is nothing like bellydance to stretch upper abdominals, upper back muscles, and obliques.

The workout as a whole is not heavy on the cardio, but you will feel it, especially if you have been doing lighter, pregnancy-type exercise. I added a necessary cool-down and stretch on my own. There is one hilarious section in which Sera explains the most complicated Kegels I’ve ever heard of, and then guides you to do them along with a series of bellydance movements. This was too much for me! Look, if you want me to move all those muscles separately and precisely, muscles I have never been asked to control to that extent in my life, then I had better be sitting on the ground thinking about that and only that. It’s not gonna happen during an omi.

Prenatal Bellydance & Meditation as dance workout:

I loved the video as a dance workout. I don’t think it would be the right thing for someone trying bellydance for the very first time. Although Sera does give quite lengthy explanations of the movements, using good visuals, you have to pick them up pretty quickly to be able to move along with the video. It takes most women a bit of time to learn a flat-footed maya or an omi or even a chest circle. However, if you have some experience of the moves, her instruction is great for improving your execution of them. The combinations are manageable, but not boring, especially if you also think about getting the hands and arms right.

Most importantly, Sera is a really beautiful dancer. I tend not to get as excited about tribal fusion, since it often seems to lack the fluidity and grace I love about more traditional bellydance forms. Sera is the person to prove me wrong. Her movements are an education in grace, and it’s saying a lot that following her makes you feel like you are dancing.

Disclosure: I received a review copy of this DVD from World Dance New York.

Review of Leisa Hart’s Fit Mama Prenatal Workout

Oh boy, oh boy, oh boy.

This morning I did Leisa Hart’s Fit Mama for the first time. Let’s face it, there’s a need for this kind of program. While there are countless prenatal yoga and pilates DVDs out there, there aren’t quite so many available with cardio workouts. And sometimes cardio is really what you need — not so much to lose weight (obviously), but to get a bit of energy and warm up the muscles in a way that stretches alone don’t accomplish.

In case you can’t tell, you’re supposed to be sexy now.

And, you know, I got it for five bucks at the local Half Price Books.

Having spent almost an hour in Leisa Hart’s company today, I’m pretty much speechless. On the one hand, there are some truly good things about this video. It did get me warmed up, it wasn’t too hard to follow along, the stretching section had a few moves I haven’t seen on other programs (including a very useful stretch for targeting the sciatic nerve), and there were a couple of abdominal exercises that were creative. Also, in the bonus section there is little video with a short stretch program that can be done standing, with a chair. This strikes me as valuable for those of us with desk jobs, who might really feel the need to incorporate a little extra movement into the day. I haven’t watched the labor prep/movements bonus video, but that may be useful too.

But who can say no to a sciatic stretch?

On the ooooooother hand… (you knew that was coming, didn’t you?). Oh lordy, is this video ever annoying. The salsa cardio section is not too bad, but it is quite repetitive. Hart has the idiotic cardio instructor habit of “encouraging” her audience with phrases such as, “Sexy!” “I see what you’re doing there!” “Put a bit of hip into it!” “Sassy!” “Can you be sexy when you’re pregnant?” (Wait, did I hear that last one correctly?)

I mean, really. How sexy can I look when I’m six months pregnant and doing the cardio vid version of salsa in yoga pants in the middle of my living room? Why do I even have to look sexy during this?

Move forward to the so-called “yoga” segment. This section of the program looks like a cardio instructor saw photos of yoga moves in a magazine and assumed they were actually stills from a very active practice. There are only a few positions, and each one involves bouncing in place. Rinse, repeat. Hart demonstrates her yoga cred by constantly mentioning “deep breaths.” Except, instead of taking the slow, deep breaths typical of yoga, she blows out in the loudest and most off-putting manner imaginable. I don’t think this woman has ever been near a yoga class in her life.

So what to say in the end? The video has some real benefits, it gets your blood moving, and the stretches are not bad. (Not complete — nothing for neck or shoulders — but not bad.) If you can enter a zen state where you just enjoy the sheer ridiculousness of it, you will probably get something out of it. I can’t imagine putting myself through the fake “yoga” workout again, but I would do the fake salsa and the stretching segment. At a fiver, it wasn’t a bad purchase, but it’s not a program to chase down.

Review of Yoga Journal’s Yoga for your Pregnancy

Yoga Journal’s Yoga for your Pregnancy is a great little video for a pregnant woman who is starting to feel the aches and discomforts of pregnancy and really just wants to get a delicious stretch. I bought it used a few weeks ago, and Sunday afternoon seemed like a nice time to do something not too strenuous for my body. However, after I finished the program, relaxed and pleased, I went on Amazon and found that many had rated the video poorly. I was shocked! It turns out, however, that many of them are regular yoga practitioners, and they, not surprisingly, found the program too easy. I didn’t. Here’s my take:

The video is composed of several segments: a 30-minute energizing routine, a 15-minute relaxation routine, and smaller videos on breathing, meditation, birthing-room yoga, along with a short postnatal yoga practice. One option allows you to do the energizing and relaxation routines along with the breathing and meditation all in a row, which adds up to an hour of practice. There is one glitch here, in that both the 30-min and 15-min routines set you up for a shavasana at the end, and playing the program in a row doesn’t skip this. Since I did the 1-hour program today, I wound up doing two short shavasanas and then continuing on with the breathing and meditation sections — a little ungainly.

As to the main practices: this is not flow yoga. The instructor sets up each position, instructs you quickly on the variations, and you then spend a brief amount of time doing the asana. There are three women on the screen, each doing a different version or level of difficulty. Now, I really liked the way they organized this. In most videos, the star instructor does the most difficult poses, setting them up as a kind of standard, while the other practitioners do variations that you can barely see in the background. In this case, the main instructor, Kristen Eykel, usually demonstrates a pose of intermediate difficulty, while the women in the back show a harder and an easier variation. Eykel also describes the modifications — up or down in difficulty — so that you do not have to look at the screen. However, the practitioners also switch it up sometimes — the one who was doing the more difficult standing exercise might do the easier bending asana. They are at various stages of pregnancy, but the modifications they do seem to be more based on their bodies and abilities, rather than on trimester.

This is such a small detail, but I really liked it — it simply seemed more real. After all, when I usually practice yoga, I’m not at the same level for all asanas. While I’m sure all the women in this video are advanced in their own practices, the way the video is set up makes exercise more approachable.

The asanas themselves are generally not difficult — really not difficult. You will get a good stretch, and you will build strength a bit, but you will probably not break a sweat or feel exhausted if you have done any yoga before. I did not see much of a difference in intensity between the “energizing” workout and the “relaxing” workout.

The breathing segment is particularly nice. I found it one of the more approachable breathing practices I’ve seen on a video, but it was still long enough for me to feel relaxed and refreshed. The meditation segment was not the most convincing meditation I have done, but I tend to think it’s hard to meditate with a video playing in the room anyway.

All in all, my body felt noticeably different — no more pain, no more stiffness — after doing the program, and I’ve been in a calm, happy zone in the hours since. I’m looking forward to checking out the birthing-room yoga segment and the postnatal yoga practice — both nice extras on the DVD.

Review of Shiva Rea’s Prenatal Yoga

I recently went to a prenatal yoga class at a local studio, and while the place was nice and the instructor was friendly, I was a little surprised when she explained that their philosophy is to do the same vinyasa flow as in their regular classes. The only modifications were to move the leg around the belly when going from downward dog to a standing position, and to do shavasana on the side. Frankly… it was a bit tiring, and moving my leg so awkwardly led to knee pain in the following weeks. Maybe I would have really enjoyed it had I been a hardcore yogini with a regular practice, but I was really just a pregnant woman with a body that changes every day, and I’d sort of been hoping for a practice tailored to my condition.

Note the three levels of modification!

Enter Shiva Rea’s Prenatal Yoga. I hadn’t really worked with any of other videos, since they tended to seem a little difficult. The prenatal workout is really accessible, however, with just a slight bit of challenge. Moreover, it really seems to be designed for pregnant women — there are gentle warm-up movements and exercises specifically for stretching and strengthening the pelvic area. Many of the standing moves are done with a chair, which makes the stretching more relaxing and less strenuous. It really is a gentle, relaxing hour-long yoga practice that you simply want to repeat.

What most impressed me, however, was this: Shiva Rea has two other women, in their second and third trimester respectively, doing modified versions of the positions next to her, but you don’t even have to look at the screen to know what modifications you need to do. With every move, she also explains out loud how to modify it in case of discomfort or if your pregnancy is advanced. She even tells you to move your block to the other side of the mat when necessary. I’ve always found it a bit perverse that yoga videos will show modifications, but then force people to squint at a little body in the background of the screen. A woman in her third trimester can actually use this video without having to look at the screen — now that’s smart.

Review of Naia’s Bellydance Prenatal Fitness

I recently worked with Naia’s Bellydance Prenatal Fitness for the first time, and can report the following: this is a useful little workout if you are pregnant, tired, but want to move a little anyway. It is not strenuous in the slightest, which could be good or bad depending on your point of view.

Naia grooves to pregnancy

If you are a pregnant lady who has done years of bellydance and wants to keep running marathons in the third trimester, you will probably not get much out this program. Just avoid it and avoid the disappointment. However, if you are a pregnant lady who hasn’t been sleeping well, or who has a bit of back or knee pain, or who just does not want to commit to an hour-long workout that day, this is very good. I’m only in the second trimester and generally feel pretty energetic, but I expect this will only come in more handy as I get further along. I also think it could be useful outside of pregnancy on days I’m lazy, want a simple 30 minutes of dancing around, or when I’m suffering from mild back pain and don’t want to take chances with a more aggressive workout.

Now to the program: it is divided into five sections, a warmup, lower and upper body, travel steps, and a bit of dance. The bellydance moves are quite basic, though I did find myself a bit confused in the travel steps section. (This is not my strong suit, so I would have liked a little slower instruction here — but it’s also something to grow into.) There’s quite a bit of emphasis on stretching, which felt very good. And there was precious little of the “think about the miracle of life growing inside of you” kind of talk which I have found in other prenatal videos, and which, frankly, drives me up the wall. (I’m not dancing for my fetus, I’m dancing for myself. My fetus can learn to dance once it comes into the world and has mastered the whole walking thing.)

I corresponded a bit with Neon, who conceived and designed the video (and, full disclosure, sent me a review copy from WDNY). She did quite a bit of research on pregnancy and labour to create this program. I’m not a medical expert, but I can confirm that there is nothing in this video that feels extreme or like it would put undue pressure on any part of the body. And given that everything I’ve read about prenatal exercise advises women to perform moves that bellydance incorporates anyway, I’d rather just do something that’s like dance than a dozen boring pelvic tilts.

Review of Gypsy Clark’s Cardio Go-Go Dance

As I said in the last post, I’m not really one for jumping around. This means that doing cardio is really a challenge, one I (occasionally) try to meet by doing some kind of dance-based workout.

A few days ago I tried Crunch’s Cardio Go-Go Dance for the first time. I have one negative thing to say about this video, and a number of positive remarks, so I’ll begin with the negative: the Gypsy Clark’s high-pitched, grainy voice kind of drives me nuts. Now, after forty minutes of hearing it and having endorphins coursing through my body, I no longer had a nails-on-chalkboard reaction to it, but oh were the first ten minutes ever hard.

Now for the positive: first of all, this is the first Crunch dance-based DVD I’ve done that actually felt like dancing. I don’t know what it is about cardio-style dancing, but that cha-cha and that hip-hop never seem anywhere close to the real thing. There’s something so weirdly controlled, so robotic, about cardio instructors’ dance movements. It’s like someone took my croissant and made it whole-grain. I’m sure it’s better for me, but it tastes funny.

That said, I’ve grown to like them, even Marie Forleo in all her strangeness. I’d rather do a fake cha cha than twenty jumping jacks. But Cardio Go-Go Dance actually feels like dancing. It’s only one kind of dance for the full DVD (no medley of “Latin heat” or whatever), and a lot of the moves felt like what I might do naturally in a club.

What I expected even less was this: so many of the movements were bellydance movements! Chest lifts and shimmies, hip bumps and lifts, omis, and so on. The mood and the music are completely different, but I think the video would be a great way for bellydancers to do some cardio that would warm up exactly the muscles they use, but with a wholly different vibe.

Finally, I really liked the fact that the backup dancers/exercisers varied in the way they performed, or danced, the movements. In fact, some of them did the movements in a more dancey, if not as intense, way than Gypsy Clark. Watching them I got a sense of how the video could be done more as a dance warmup than as a typical cardio workout.

A method to the barness – The Bar Method: Change Your Body

During one of my little forays to Half Price Books, I noticed two of the Bar Method DVDs. They were priced a little higher than their other workout DVDs, so I let them pass, but once I got home and saw how well-reviewed, pricey (and nearly unavailable on Amazon) they are, I went right back and snapped them up.

I’m a sucker for these ballet-inspired, little-tiny-movement workouts. I think it’s because I’m inherently lazy, so I don’t like to jump around a lot, but also because I like workouts that make me concentrate on what my body is doing. I love how thoughtful yoga is for the same reason. So I began by trying what seemed to be the easier program, The Bar Method: Change Your Body!.

What’s interesting about this system is that it uses light weights, which means there’s a bit more focus on arm work than in my beloved Callanetics. Almost every movement is followed by an appropriate stretch. The glutes and legs are worked in a variety of ways. And there are truly challenging abdominal exercises. Now, these use very few crunches, but the focus is on pelvic tilts. My guess — and I hope I’m not getting the anatomy wrong — is that they’re working the Psoas muscle, which is generally quite hard to reach. This isn’t discussed on the video per se, but the effect of working the Psoas muscle is, I’ve heard, to pull in the abdominals — which you can’t get just by doing crunches. I haven’t seen this kind of focus on the Psoas in any other workout video so far.

By the time the workout was done, I didn’t really feel I had done anything. Sure, the individual exercises had been challenging, but none were exhausting. Still, I thought I’d wait a day or two to see how I felt the next day, if the exercises had really worked my muscles.

The next day: oh lord. And the day after that — I could feel leg, butt, hip, and arm muscles still pleasantly hurting. Now that I know its effects, I can’t wait to do it again!

Back to yoga with Rodney Yee’s Strength Building Yoga

I used to do yoga pretty regularly — once or twice a week, in fabulous, long, intense sessions that left me nearly comatose. But since I’ve been too lazy to find an instructor or studio in my new town, I’ve relied on videos.

Today, I tried Rodney Yee’s Strength Building Yoga for the first time. It’s really two workouts, the first around 45 minutes, and the second another 20 or 25. That’s short enough for it to make sense just to string them together and have a decent practice. Yee assumes that you know the postures, and there is almost no instruction on how to perform the asanas. On the other hand, the breaths and movements are cued well enough that I was able to do most of the practice without looking at the screen. (What did suck: the sections aren’t really chaptered, so if you need to review an explanation for a complicated set-up, you really have to “rewind” manually.)

There were moments in both sections of the workout when I not only couldn’t keep up, but couldn’t even begin to do the basic move. But that’s the fun of yoga, no? Its effects make themselves known in increments, and almost always by surprise. And aside from those few, quite difficult, asanas, the practice is slow-paced and not particularly exhausting.

Quickie Review of Balletone – Center Moves

I picked up Balletone – Center Moves a few days ago at Half Price Books, and was disappointed when I got home to find it had been poorly reviewed on Amazon. Too fast, they said, too many unexplained ballet movements.

Well, since I have no background in ballet, and I am the *worst* at moving quickly or anything like, well, center moves, I worried. But I did the video yesterday anyway, and was delighted to find it a really graceful, dancey cardio workout, which had me gleefully moving and stretching for a sweaty forty minutes.

Balletone Center Moves standing ballet exercise

Actually, there are very few ballet terms used in this video, and those that are are explained. The workout is basically composed of a series of movements which are gradually added on and rehearsed, until by the end you find yourself doing an entire little routine. In that sense, it can be a bit boring, since you do the same movements many, many times over. However, that’s also a chance to learn the movements better, and to get to the point (if not on the first viewing, then on the second) where you don’t have to think about them anymore.

Balletone – Center Moves also incorporates little strength moves (especially leg lifts) and side stretches into the routine. This does mean that you don’t have non-stop movement, but you do get to work on balance, which is also part of being fit.

In short, I liked it, I can see myself doing this video again with pleasure, and I think it’s a great companion to the more static ballet-based workout programs.