Frequently Asked Questions
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Do I have to be a runner? Definitely not! Although the Runner’s Yoga Program was originally presented to runners (hence the name) and is perfect for the physical and mental challenges they face, non-runners love it, too. The benefits are comprehensive and universal, physical and mental, safe for beginners but with challenging options for the fittest athlete. (Check out the testimonials!) I’m really stiff. Will I be able to do it?Actually, if you’re stiff, you’ll enjoy the benefits of Runner’s Yoga even more. And remember, there are options for every pose, every movement. So you’ll be able to find the version that works best for your body … no matter how stiff or injured you might be. (And believe me, having come through multiple injuries with a tight, unbalanced body myself, I know how important - and beneficial! - those easier poses are.) Does it burn fat?Yes. It is performed at an aerobic level which utilizes oxygen and large muscle groups to burn fat. (As opposed to anaerobic which leads to shortness of breath and burns sugar.) Is it good for toning the muscles?Amazing. Because you're working every major muscle group, head-to-toe, it creates a beautiful, balanced physique. Which muscles does it stretch?Pretty much all of them! One of the things I love about this routine is you don’t have to think about stretching isolated parts of your body – it does the whole thing! Front and back, upper and lower. From your hands to your shoulders, neck to your back, hips and hamstrings to your toes. And the kind of stretching it’s doing is optimal for increasing range of motion. (Dynamic stretches held for at least 30 seconds.) Does it help with balance?Definitely! The routine includes poses and movements that actively stimulate tiny nerves called proprioceptors. These proprioceptors play a vital role in balance. (And in injury recovery!) Also, because you are strengthening and stretching every major muscle group, your body is able to stabilize itself in a very balanced manner. Can it help me deal with stress?Absolutely. In quite a number of ways. The Core Breathing physiologically turns off the stress response in your body. The special beat calms and focuses the mind and body. The flowing nature of the routine acts like T’ai Chi to quiet your thoughts. And the verbal directions include powerful soothing cues recorded in a soft, pleasing tone. How long will it take to learn the whole 30-minute routine?Some people (with a background in body movement and fitness) may feel competent going through all the modules in one sitting, and then immediately start using the audio recording when they practice. Others will want to take their time, building strength and flexibility by practicing shorter sections until they feel confident enough to progress to the next module. Bottom line? You’ll get to move at whatever pace you’re comfortable with. Do I always have to do the full 30 minutes?Nope! You can do as little as you like. The beauty is, even a few minutes a day of the basic Runner’s Yoga routine can have tremendous long-term benefits. And you’ll be able to use the great breathing techniques all the time. Can I do it without the audio recording?Once you learn the postures and linking moves, you’ll be able to do the routine without the recording if you need to. And the Practice Cards that come with the Platinum Package are wonderful visual aids that give you the whole routine at a glance. But there are distinct advantages to practicing with the recording. (The effect of the special beat, the verbal reminders of adjustments to make, the audio cues for inhale and exhale, the 30-second hold of each stretch, and the time frame – it will never take you longer than 30 minutes.) Is it good as a warmup or cool down?The two short Mountain Series that start the routine are the best total-body warmup and cool down I’ve ever found, and (together with the Core Breathing) I teach them to every athlete and coach I work with. And if you have the time, the whole 30-minute routine is even better. How often should I practice?Completely up to you, the results you’re after, and the kind of injuries or imbalances you’re dealing with. Personally, I find that if I go 3 days without practicing, my body is already starting to stiffen up. (It’s amazing how quickly we can lose flexibility.) And if you’re training intensely, doing a lot of sports, recovering from injury, or sitting for long periods (another thing that really stiffens us up!) you’ll want to do your Runner’s Yoga more frequently. Many find three times a week is a realistic goal. But the Personal Practice Program will help you design the best plan for your specific situation. (Remember, the Runner’s Yoga routine takes 30 minutes at the most, and can be done almost anywhere.) Don’t you have to go to classes to learn yoga?People who have been waiting patiently (very patiently!) for me to finish this program will tell you how long it has taken me to release this material; I refused to let it out of my hands until I was certain you can teach yourself safely. (I’ll tell you about the spiritual reason behind this in the Blog sometime.) Now, some people really enjoy going to classes and can find the time to go frequently enough, year after year, to stay fit and flexible. In my experience, however, that is the minority of us. And for all the practical reasons I’ve discussed elsewhere, the focus of the Runner's Yoga Program is on giving you all the tools you need to practice on you own regularly. Because that’s where the real long-term benefits are gained. What kind of yoga is it based on?It borrows heavily from Ashtanga yoga for some very sound physiological reasons that I explain in the manual. But it also incorporates the therapeutic precision of Iyengar - without the use of props. (There are some important reasons for this as well.) Outside of yoga, my training in a host of other systems also played a major role in the final version. They include Aikido, T’ai Chi, and Qigong; meditation and Ayurvedic medicine; Neuro Linguistic Programming, Hypnotherapy and Sound Therapy; Addictions Counselling, Psychology and Psychiatric Nursing. Do I need a yoga mat?As long as the surface you’re practicing on isn’t slippery (dangerous) or too soft (can cause wrist pain and misalignment), no. But practicing on a grippy mat can help you engage muscles more effectively. This can increase the effectiveness and intensity of the routine by helping to keep the muscles warm and flexible, while strengthening them and aligning the joints at the same time. If you get a mat, make sure it isn’t too ‘sticky’ (hard to move your feet around). And if you tend to sweat, look for one that’s slightly absorbent so that it won’t become slippery. (Some people lay a towel over their mat for this reason.) After I order, do I have to wait for anything to be delivered to me?Nope! You'll have instant access to all the material in digital format. That way you can download everything onto your computer and start using it in the formats you prefer - printing up what you want or reading the PDF files... making a CD or loading the MP3s into your player ... watching the videos on your iPods or making them into DVDs, etc, etc. The production and delivery costs of hard copies of so much material in so many formats would have been prohibitive. The digital approach also means:
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What Others Say:
I HATE RUNNING
"I hate running but I really like this yoga! I love the beat.
It helps calm my mind and keep me focused.
And I’m quite surprised that I’m actually doing the routine on my own. I’ve tried all kinds of videos and other things but never stick with it. This one I’m doing.
I think your voice really helps, too. It’s very soothing."
Marilyn C.
SURPRISED
"I was surprised at how much you can cover in a half hour."
L.O.
ALL THE THINGS THAT HURT
"It stretches all the things that hurt. It’s perfect."
Bridgette (Vancouver)
MADE IT EASY TO CONTINUE
"Thank you! I really like how easy you made it easy
with the planner to continue on with Runner’s Yoga."
DP, Vancouver
ULTRA-MARATHON RECORD HOLDER
"I have resisted doing yoga for many years because I thought I didn’t have time
to do a daily routine of running, crunches, push-ups AND Yoga.
But Van has put together an incredibly efficient and quick routine that is very easy to follow and works on almost every aspect of fitness - strength, agility, balance, coordination, flexibility.
I would recommend it to all runners
to round out your
fitness program and help prevent injuries."
Kevin Titus
Ultra Marathon Record Holder
PHYSIOTHERAPIST
"A perfect combination of dynamic stretching, strengthening and movement control …
a culmination of proven tools to achieve balance both physically
and mentally."
A. McLean, MSc., Physiotherapist
BUSY EXECUTIVE
"I find it a fantastic way to keep in shape while
away on trips."
L. Zatloukal
Marketing Executive, U.K.
EXCEEDED MY EXPECTATIONS
"Was looking for a practical, efficient routine, short enough to be doable -
totally met and exceeded my expectations."
V.E.
6th DEGREE BLACK BELT MARTIAL ARTIST
"Using the Runner's Yoga Program 3-4 days a week is keeping me injury free. And it’s keeping all the aches and pains of my old injuries away.
That’s a BIG deal to me as a martial artist.
Not to mention that I’m saving a ton of
money I would have spent on physio and massage or acupuncture. I’m convinced
this is the world’s most advanced home-fitness program. Thank you!"
N Tropp, 6th Degree Black Belt (TaeKwon Do, HwaRang Do), Masters Public Health,
E.R Physician Assistant
MOUNTAIN BIKE CHAMPION
"The Runner’s Yoga Program has been great for my mountain bike riding.
I’ve found it has improved my balance, my awareness and my overall strength,
especially my upper body strength, which is so important to riding.
And of course it has been fantastic for keeping me flexible. I love my Runner's Yoga -
it's fun, fast and efficient. A perfect fit for my hectic life style."
U. Scherer, Former BC Mountain Bike Champion &
“Test of Metal” Winner
PRO SNOWBOARD TRAINER
"Wanted to let you know that as a Professional Snowboard Trainer I'm always
looking for the best ways to train myself
and my riders.
I've taken yoga classes
before but NO yoga class or other fitness plan has been as effective and helpful as
the Runner's Yoga Program.
The fact that the Yoga is only 30 minutes and does
everything I need (and more!) is perfect. I feel great after doing it and have noticed a
huge increase
in my flexibility and
peace of mind. Thanks!"
Matt Belair
SnowboardAcademy.com
LIKE A MEDITATION
"It is like my meditation…takes my mind off anything I am thinking of. Honestly, it has
been
my savior…"
C.H. (Australia)
EXERCISE PHYSIOLOGIST
"I find it really easy to follow the audio recording. It’s a great way for
runners to stretch tight muscles and work on proprioceptor and core stability."
Val Burke, Exercise Physiologist and Endurance Training Specialist
BACK DOING YOGA AGAIN
"Hey Van, just wanted to let you know that I have finally made time to go through
all the movie files and they are awesome!
I feel like I am back in class with you! These have reminded me of just how thorough you are as a teacher.
I can't wait to be
confidently doing my 30 minute sequence (I am definitely a bit rusty!! and
out of shape right now) not for long though...
all the best..."
Sue Carmody, SusanCarmodyPhotography.com
BUSY MOM
"It's perfect! As the mother of a one-year old, thirty minutes is often all the time I can get."
Jennifer H. (U.S.)
THE BEAT IS A WONDERFUL WAY…
"Now that I've been doing it for a couple weeks and know the routine better,
I'm finding the beat is a wonderful way to get into the breathing and flow.
Very nice."
A.L. (UK)
WORLD CUP DOWNHILL SKIER
"I'm using the breathing technique you taught me in the start gate. It's great."
Britt Janyk
Canadian National Ski Team
NATIONAL TEAM SNOWBOARDER
"I really like the Runner’s Yoga routine. It improved my balance a lot
and that gave me
so much more confidence in my riding.
I use the Core Breathing
technique too and
it’s really good to keep my focus and awareness.
Even for my speed and power I like this yoga."
Akane Saito, Former member Japan National Snowboard Team
POSTURE AND AWARENESS
"Great program! I got so much out of it and think that you have a very unique
and wonderful way of teaching.
I’ve noticed a big difference in my posture
and my awareness of how I hold myself. Thank you!"
Narelle D, Marketing Manager (Australia)
PERFECT AMOUNT OF TIME
"I use the audio recording a lot. It’s the perfect amount of time
and works all the spots that need it."
D. Den Duyf
GETS BETTER AND BETTER
"It gets better and better. Even after a few sessions I started to feel it already.
As I do it more I can make it more intense."
C.C. (Denmark)
BUSINESS OWNER
"After participating in a wide variety of yoga classes, I have to let you know
that your teaching style is the best I've experienced.
My 3-year practice with you improved my balance, flexibility, overall health,
and eliminated a couple chronic conditions I had. Even now, seven years later,
what I gained by following your teaching has stuck with me."
Troy Assaly, I.T. Business Owner (resortac.com)
KINESIOLOGIST & MARATHONER
"The Runner’s Yoga Program has dramatically changed the way I run.
I can't recommend it highly enough.
I went for a 27 km run early on Sunday morning
and I used the Core Breathing. Took me a little bit of time at the beginning to
get into the rhythm, but after that I was surprised at how calm I felt throughout the run."
D Suzuki, Registered Kinesiologist, Marathoner
HOLY COW!
"It sure did help my running. Holy cow!"
Richard T, Canada
I’VE TRIED VIDEOS BEFORE
"I really like having the audio recording. I’ve tried videos before and find
I get twisted up like a pretzel. This is much better.
I’m using the Core Breathing
when I run, too, and it keeps me very relaxed."
Meghan O, Vancouver
OLYMPIC MEDALIST
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"The Runner’s Yoga Program is a great complement to any training program."
Lynn Kanuka, Olympic Bronze Medal 3,000 Meters, SportMedBC Program Coordinator
INJURIES
"I’ve noticed a big improvement in my shoulder injury and abdominal strength."
Adam Hill, Mountain Bike, Paragliding and Trekking Guide, Nepal
PHYSIOTHERAPIST
"In his Runner’s Yoga, Van has succeeded in creating an effective
and balanced workout that should improve athletic performance
and help reduce the risk of injury.
Using the principles and postures
of yoga, this 30-minute regimen blends strengthening and stretching
exercises with balance and breath control that enhances
and enriches the body, mind and spirit."
J Rogers, Physiotherapist
"The half hour flies by."
H.H.
"Excellently organized and researched. Anyone who is serious about
overall health and fitness should try this program."
Luci B.
"Excellent, dynamic teacher."
TJ, Vancouver
INSPIRING AND SAFE
"Van’s approach to yoga is not only inspiring but more
importantly it is safe and without ego. He promotes
yoga for the individual, always ensuring that each student
is at a place that is right for them.
Whether you’re young or old, an athlete or an
academic, I would highly recommend any of Van's
programs. You will walk away empowered and inspired
with a new outlook on the world of yoga and what it can bring you."
Nicole Thomas, Business Owner