Denver's Air & Your Downward Dog: Is Altitude Sapping Your Flow?
By Franklin Everett ShawEver feel like your chaturanga is more of a chatur-struggle since moving to Denver? You’re not alone. The Mile High City’s thin air throws a curveball at even the most seasoned yogis.
This isn’t just about feeling a little winded. High altitude significantly impacts your body’s oxygen uptake, leading to dizziness, shortness of breath, and even altitude sickness. But don’t worry, you don’t have to ditch your practice. With a few adjustments, you can continue to flow comfortably and safely.
Let’s dive into how Denver yogis can adapt their practice for the altitude.
First, hydration is absolutely key. Denver’s dry climate exacerbates dehydration, which in turn worsens altitude sickness symptoms. Aim for at least a gallon of water daily, especially on days you practice.
Consider adding electrolytes to your water. Nuun tablets, readily available at King Soopers and Sprouts across Denver, are a convenient option. Avoid sugary sports drinks, as they can lead to energy crashes.
Next, let’s talk about breathing. Ujjayi breath, a cornerstone of many yoga styles, becomes even more crucial at altitude. Focus on lengthening your inhales and exhales.
Try this: Inhale for a count of six, hold for two, and exhale for a count of eight. This extended exhale helps release carbon dioxide, which can build up in your system at altitude.
Practice diaphragmatic breathing throughout the day, not just during your yoga session. Place one hand on your chest and the other on your belly. As you inhale, your belly should rise while your chest remains relatively still.
Now, let’s address pose modifications. Certain poses can exacerbate altitude sickness symptoms. Headstands and shoulder stands, for example, can increase pressure in the head and worsen dizziness.
Instead of inversions, opt for supported poses like legs-up-the-wall (Viparita Karani). This pose offers many of the benefits of inversions without the risk of dizziness. You can do this at home against any wall.
Forward folds can also be challenging at altitude. If you feel lightheaded in Uttanasana (Standing Forward Bend), bend your knees deeply or place your hands on blocks. This reduces the amount of blood rushing to your head.
Sun Salutations, a common sequence in many yoga classes, can be particularly taxing at altitude. Break them down into smaller segments.
Instead of flowing through the entire sequence, try holding each pose for a few breaths. This allows your body to adjust to the changes in oxygen levels.
Another common mistake is pushing yourself too hard. Listen to your body and don’t be afraid to modify or rest when needed. There’s no shame in taking child’s pose.
Consider taking classes specifically designed for high altitude. Several studios in Denver, such as Samadhi Center for Yoga and Meditation on East 6th Avenue, offer classes that incorporate breathwork and modifications for altitude.
These classes often incorporate restorative poses, which are particularly beneficial for acclimatizing to the altitude. Restorative yoga helps calm the nervous system and improve oxygen uptake.
If you’re practicing at home, create a calm and supportive environment. Dim the lights, play relaxing music, and use props to support your body.
A bolster under your knees in Savasana (Corpse Pose) can help release tension in your lower back. This is especially helpful if you’re experiencing muscle aches due to altitude.
Another challenge is the increased risk of dehydration during hot yoga classes. If you’re attending a hot yoga class in Denver, be sure to hydrate even more than usual.
Bring a large water bottle and sip on it throughout the class. Consider adding electrolytes to your water to replenish those lost through sweat.
Pay attention to the humidity levels in the studio. Drier air can exacerbate dehydration. If the studio feels particularly dry, consider using a humidifier at home to help hydrate your airways.
Finally, be patient with yourself. It takes time for your body to adjust to the altitude. Don’t get discouraged if you’re not able to do everything you could before moving to Denver.
Celebrate small victories, like completing a challenging pose without feeling dizzy. Remember that yoga is a journey, not a destination.
If you experience persistent symptoms of altitude sickness, such as severe headache, nausea, or vomiting, consult a doctor. There are medications available to help prevent and treat altitude sickness.
Consider visiting a local Denver health food store, like Natural Grocers, for herbal remedies that can support your body’s acclimatization. Ginger, for example, can help alleviate nausea.
Remember, adapting your yoga practice to high altitude is about listening to your body, making informed choices, and prioritizing your well-being. With these adjustments, you can continue to enjoy the benefits of yoga in the beautiful Mile High City.