Undertaking Yoga Tune Up® the Outlier Way
By: Giovanni Curcio
So for those of you keeping up with my chronicles, I eventually found out what (not who) CINDY was.
But more on that later.
All you need to know for now is that for the next few days, my body hated me; muscles I didn’t even know I had ached in ways I previously deemed unimaginable.
I walked like the Dorothy’s tin man to work, sat in awkward angles because my hip flexors felt like I’d put them through a cheese grater (thanks, Coach Abdul), and was too sore to even think about another workout anytime soon.
Then one day, I’m alerted by Instagram that @OutlierCrossFit is having their first ever Yoga Tune Up® session.
Ah, the universe unfolds as it should.
So I arrive the next morning to meet Coach Jared Cohen, a strength/conditioning coach and health/movement educator with more CrossFit certifications than I can remember. I make small talk with some of the other guinea pigs participants, one of whom named Rose, appears to be equally immobilized from previous training. And naturally, we become fast friends out of mutual despair.
Coach Jared hands us a set of blue balls (yes, seriously) and instructs us to space ourselves apart.
After a brief round of introductions, Coach Jared asks each of us what part of our bodies we’d like to focus on, in order to gauge which set of exercises would most benefit the majority of the class.
Luckily for Rose and I, most people agree with us, and say lower back and hips.
Thank you again, universe.
“It’s surprising how much of the tension from our legs, hips, and back can be traced to our feet,” Coach Jared explains as he has us all stand up, “this arch right here, your planter fascia, is the biggest culprit.”
Using one of the blue balls – or The Roll Model® Method Balls – he instructs us to place the arch of our foot against its thick, rubber-like curvature, and to step forward, gradually sinking our weight into it. Pins and needles shoot up my foot as I apply more pressure in outward, circular motions. Rose and I look at one another – unsure exactly of how to categorize the mixture of pleasure and pain we’re currently experiencing – as we mimic Coach Jared’s demonstration.
“There are 26 tiny bones in your foot that shift and get misaligned over time,” he explains as he begins to steadily rotate his entire body around the ball, like a pinwheel, “this exercise is designed to reclaim the integrity, width, and pliability of your foot. When done correctly and regularly, it helps the expansion of your arch.”
I nearly topple over. Balancing and simultaneously spinning on a Roll Model® Method Ball is harder than it would appear.
“Okay, now for a retest.” He declares, and has us stand neutrally.
Well. That’s interesting…
As I plant my freshly “blue balled” foot firmly into the ground, I notice a significant difference in sensation. My foot feels lighter, relaxed. I bounce my weight from one heel to another and gauge the contrast in muscle responsiveness.
Okay. I’m sold.
With equal tenacity and patience, we repeat the exercise with our remaining foot. Then, to address our complaints of hip pain, he instructs us to lay on the floor. Using the same Role Model Method Ball, we locate a pocket of fleshy mass right below our hipbone, and gently ease our weight into the little blue savior.
“Oh God.” Rose cringes beside me. I too, give her a look of agony.
The room gently fills up with similar moans and winces, myself included.
Coach Jared, being the wonderful enthusiast he is, humors our regaling whines with, “If it doesn’t hurt, you’re not doing it right. But give it time, and roll your weight. You want the ball to literally pull the fibrous tissue of your hip and rehydrate your muscles.”
He demonstrates a few other positions and coaches us through additional, circular motions along our butts, thighs, quads, and lateral IT bands before having us switch sides and repeat the process.
“Okay, now give me a squat.” He smiles.
The entire class gets into position and sinks down in unison.
Almost immediately, a wave of resounding relief and glee washes over the studio.
No pain!
“And that folks, is what Yoga Tune Up® is for.” Coach Jared folds his arms, “Essentially, the idea is to help you improve your positions in a systematic way involving dynamic muscular contractions and myofascial release…”
When he realizes that he’s lost us in technical jargon, he adds, “In other words, it’s the art of teaching people how to chill the fuck out.”
Well said, Coach.