Frequently Asked Questions

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.)

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.

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.

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 waited patiently (very patiently!) for me to finish this program will tell you how long it took me to release this material, because 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 Counseling, 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.)

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!)

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 … loading the MP3s into your player … watching the videos on your favorite device, 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:

  • Wherever you are in the world, you can get started with the program immediately.
  • I can get any edits, updates or upgrades to you instantly and free.
  • We are environmentally friendly.


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