Yoga class great stress-reducer

The cobra, the lunge and the modified side plank are helping residents of southwest Iowa increase their energy while decreasing stress and tension throughout their bodies.

Iowa Western Community College offers two weekly fitness yoga classes, and a diverse group of people are assuming the poses.

The classes meet on the Clarinda campus from 6:30 p.m. to 7:30 p.m. every Tuesday and Thursday.

Instructor Sara Bridie has taught yoga since 2002 and offered classes in Des Moines and Iowa City before coming to Clarinda and Shenandoah. Her professional background in fitness includes a bachelor's degree in exercise and sports science from Iowa State University.

“I have waited for years for yoga to come to Clarinda, Iowa. I always felt that it was the type of physical exercise that I needed. When Sara opened her Living Fit studio on the square in 2005, I joined for the yoga and have kept it up with her IWCC classes,” Rebecca Wiese said.

There are as many different styles of yoga classes as there are yoga instructors. Bridie offers an exercise science-based yoga class that links yoga poses together to provide participants a safe and effective strength and flexibility workout.

“I didn't really enjoy yoga until I started taking Sara's class. It moves more quickly than most yoga classes, which is what I like about the class,” Amanda Rosemeyer said.

“I like the flow of one exercise into another. It is calming and energizing and rather reminds me of a dance,” Wiese said.

Some of the poses Bridie uses in her classes focus on flexibility more than strength, while other poses emphasize balance more than flexibility.

Bridie said she emphasizes modifications and pose alignment while encouraging breathing, feeling and moving throughout the class.

“Each person has a unique body and therefore will have different movement experiences in class. I ask my students to listen to their body, focusing their attention inward,” Bridie said.

“Sara is an excellent instructor and demonstrates the poses at different levels of intensity so you can move forward at your own pace,” Darla McCall said.

“I practice yoga because the benefits are immense. The strength and flexibility gained make a difference in my day-to-day life. I have less aches and pains and more energy. I also participate because Sara is a great teacher. She has studied fitness and is well qualified to instruct,” Heather Ritchey said.

However, those benefits are not just limited to women. Several men are also enrolled.

“When a health care professional tells me that yoga will be the best thing I can do to help my lower back pain, I take that to heart,” Jim Carney said. “Yoga has helped me immensely in strengthening and flexibility. It is the perfect complement to a regimen of diet and exercise. You will truly feel the benefits.”

Several class members agreed with Carney that yoga has helped ease their lower back pain.

“I have endured lower back pain for quite a few years. Sara's yoga sessions have helped me increase my flexibility, which in turn has alleviated much of that pain. Nothing can beat a 9:30 a.m. happy baby pose,” Mike Waite said.

“I sit at a desk in front of a computer for most of my work day. By strengthening my core, yoga has improved my posture and made my back feel better,” Becky Brownlee said. By improving their core strength and balance, students have also found their athletic performance is enhanced.

“I decided to take yoga classes to become more flexible, which in turn helps me with my running program,” McCall said.

When students arrive at class they find a spot in the room and roll out their yoga mat. While many students bring their own, Bridie does have mats as well as props like a yoga block, strap and blanket for students to use.

“Yoga props are aids that can be used to help modify a pose when limb length, joint mobility or tight muscles compromise the safety of the pose for that individual,” Bridie said.

Yoga participants practice in bare feet and comfortable athletic clothing that allows them to move freely. Music is used to help relax participants and establish the flow of standing, seated and floor poses during the 60 minute classes. Each class ends with relaxation poses.

“When I leave a yoga class, the physical tension in my body is G-O-N-E. The class makes me realize how much tension I carry around every day in the form of tight muscles,” Carma McLaren said.

“It's very relaxing afterwards, and I sleep well afterwards,” Kathy Hopkins agreed.

“I feel more relaxed after class,” Nancy Koch added.

Koch has been taking yoga with Bridie for three years and also feels the classes help her hold back some of the effects of aging.

“Fitness yoga is a wonderful workout and provides the necessary stretching our bodies appreciate as we age,” Bridie said.

“I joined, finally, because I realized the importance of maintaining flexibility and balance as I get older. I still work some and see the results of poor balance. I think I walk and sit with better posture. You wake up muscles and ligaments you forgot you had,” Hopkins added. Bridie starts a new session of classes every six weeks to offer a consistent class schedule. Participants register through Iowa Western, and the fee is $50 for six classes (once a week) or $85 for 12 classes (twice a week).