Years ago I studied the Eastern disciplines of Tai Chi, Judo and Yoga. I studied them because they were fun and challenging. I find myself going back to the principles I learned from those disciplines for very different reasons today.
Today I need flexibility and control over my body that was taken for granted when I threw myself into Judo with such abandon that I broke a toe and kept competing. Yoga’s Noble Pose looks less noble when I can only reach my knees – not my feet. The Shooting Bow Pose has become the "Shooting Pain Down the Back of the Leg" Pose.
In Tai Chi I could do the entire short form with my knees bent halfway to the ground. Today if I bent my knees for ten minutes they would lock in that position and I would have to be helped upright. Now is when I need to practice these disciplines that promise to make me more limber, aware of my body and, once again, in control.
The first step in returning to body awareness is simple. It takes no formal training and can actually begin to tone your body. It’s called Mindful Meditation, and it is simply the process of being aware of your mind and body at all times. Practicing Light Tensing Isometrics will bring you to a greater awareness of your body while you tone the muscles you are tensing.
Press down on the floor as you walk. When you are sitting in a meeting, a waiting room or at dinner with friends, tighten and release muscle groups that don’t instantly draw attention to what you are doing. Tense your glutes as you sit. Unless your glutes are so well developed that you bounce as you tense, no one will suspect you are exercising like mad while you discuss your kids’ college career.
If you’re alone, inhale deeply as you tense each muscle group. Hold for several seconds and release the muscles as you exhale. Because I travel frequently I find Tensing Isometrics invaluable while driving. If you’ve never done isometrics you’ll be surprised at what a workout you can get without waving your arms or jumping around.
If you have stiffness from arthritis, like I do, you can improve flexibility just by visualizing your joints moving more freely. Stand in front of a mirror and move your stiff joints as far as they will comfortably move. Now close your eyes and visualize the joint moving farther. Inhale deeply and move the joint again, this time remembering the visualization as you exhale. I have never failed to increase mobility when concentrating on this exercise.
One of the principles of Tai Chi that provides a great workout is transferring weight from one leg to another in differing amounts. In other words, you may have all of your body weight resting on your left foot. You slowly transfer 25% of your body weight to your right foot. Tricky at first, but it becomes second nature. You can practice the same principle without going through the weeks of training to become proficient at Tai Chi. While standing at the kitchen sink try bending slightly at the knee and transferring your weight back and forth from one foot to the other. You can feel your thighs and buttocks tense as you sway back and forth.
Granted, you probably won’t get the same results from Eastern disciplines as you got when you ordered every one of The Firm workout tapes and weren’t satisfied until you took yourself to the verge of hyperventilation. But these gentle, mindful exercises can help you become mentally aware, and tuned into your body as you benefit from gradual painless toning.
