MMA Yoga On The Mat

by Khadi Madama The First Lady of MMA Yoga

Downtime Training: Training Your Body To Repair

For the true fighter, there is never any time real off-time. When a fighter lays off his training he runs the risk of a difficult re-entry, especially if he’s been off training for some time. There is something that I call, Downtime Training. Maybe you’ve just finished a long training camp for an important fight. The fight’s over and there’s that need to do nothing at least for a little while, but nagging at you is the thought that doing nothing after such an intense period could put you into a downward spiral. That’s where “Downtime Training” comes in. It consists of doing other things, while your body is recovering, that keep you well-tuned, while not detracting from the need for R&R. My favorite of all Downtime Training is what, in Yoga practice is known as the Corpse Pose. I don’t like that term, so I call it something very different depending on who I’m working with. The main facet of it is that it allows your body to repair at the cellular level, makes up for lost sleep, improves immune function and refreshes the mind so that it works more efficiently. There have been many boxers over the years who would be waiting in their rooms pre-fight, in an almost sleep like state, while others are pacing the floor. The tacticians seem to be drawn to going within and finding that spot where nothing can distract their thoughts on winning and who have been very successful. So for this first in a series of Downtime Training techniques we’ll learn:

The MMA Fighter’s Power Repose: Find a quiet spot where you can lay down on a comfortable surface, undisturbed for 30 minutes. Lay on your back with your feet about hip’s width apart. Place your arms a bit outward from your body with your palms turned upward. Press your tongue to the roof of your mouth while breathing through your nostrils, you simply let your breath flow in and out allowing it to find it’s own rhythm.
Mentally begin to tell your body to relax, while tensing the part slightly and then forgetting about it, in this order; left big toe, 4 small toes on the left foot one at a time. Arch of left foot, left ankle, calf, knee, thigh and hip. Do the right side. Relax your spine, the two long muscles that are along side of your spine, muscles between your shoulders, abdominal muscles, internal organs, chest. Continue with your left thumb, each finger, wrist, forearm, elbow, upper arm, shoulder. Repeat on right side. Relax your neck, your vocal chords and your tongue; left side of face, eye/eyebrow. Right side of face, eye/eyebrow. Chin, lower lip, upper lip, bridge of your nose, space between your eyebrows, forehead, back of your head and base of your neck. You may wish to cover yourself with a light blanket as this process drops your inner body temperature as it puts you in a kind of stasis. Continue to breathe slowly and lightly allowing your breath to become very light. This pose will also work wonders at restoring you after surgery, or prior to a very challenging fight—-if performed 1 hour before. Add this very powerful pose to your fighting arsenal and you will have a very powerful tool for staying young longer, repairing injured tissues, and recharging your inner battery. It can be used to substitute for one nights sleep. I don’t recommend this, but it will give you results if you need it.

Time Needed To Perform: 30 minutes
Best Time to Perform: After or before the main event

Until Next Time: Downtime Training 2: Focused Breathing=less gassing out

Remember that self-care is the first line of self-defense”.

Writing To You,
From Out of The Red Corner,
Khadi
2009 IAMA Female Master of the Year-Mixed Martial Arts Yoga

For MMA YOGA questions, coaching or workshops, please contact me @
732-341-1657
fashentraining@aol.com
www.fashentrainingarts.vpweb.com

http://twitter.com/sijokhadimadama
Copyright 2010

MMA Yoga-On The Mat

by Khadi Madama

MMA Hardcore Training Homeopathic’s, Herbals & Aromatics

There are many Homeopathic remedies that are known to specifically assist in reducing the impact of injuries and to help relieve symptoms and speed up recovery. There are some that are so specific that they are amazingly able to target knees and shoulders. Others are inhaled and have shown incredible ability to improve circulation and restore nerve function, while others very effectively target inflammation. Let’s get right down to business so you can have a powerful arsenal at the ready to keep you high on your game.

Let’s tackle the Homeopathic’s first and let me state that I am not a licensed Homeopathic doctor, although I have studied ex tensely over the years. I know that these have been very effective in accelerating the recovery of ACL’s and post-operative shoulder damage where the fighter was given no hope of ever returning to training, let alone the arena. That being said, please make sure that you check with your Dr. before using any of the contents of this column to make sure that it will not interact with anything else you may be taking. (It’s pretty certain that it won’t, but let’s make sure). These are available inexpensively at most health food stores.

HOMEOPATHIC’S: (In tablet form, pleasant to take and non-allergenic. Not to be confused with topical applications in creme form–these go right to the heart of the injury.)

Arnica: Used in dislocations, bruises, contusions, fractures, concussions; primarily for soft tissue injuries.

Rhus Tox: Used when muscles have been overstretched, excessive weight lifting, sprains, toes that have
been stubbed, twisted ankles; used primarily for fibrous injuries and ligmentous structures of the
body including overused calf muscles.

Ledum Palustre: Very good for use with black eyes from being hit. (This may not be readily available but a
good health food store should be able to order it.)

Herbals:

Turmeric: Common in Ayurvedic medicine, this herb is associated with reducing attendants and general
inflammations when included in the diet. There are no definitive study results; all are still
inconclusive, but many report relief. Turmeric can be found in Curry Powder, or in capsule form
in health food stores. Remember to check with your physician before taking it large quantities
beyond normal dietary intake.

Cinnamon: Cinnamon has the ability to keep shoulders warm, which is what they need to be when you do all
that punching and grappling. Add some to your diet.

Aromatics:

Lavender: What you would associate with something feminine and soothing is also able to increase blood
flow. Better blood flow, better stamina, less gas out! Studies with male subjects have shown that
after inhaling Lavender for 30 minutes, circulation increased significantly and cortisol was
significantly lower, reducing risk factors for cardiovascular events. This translates as reducing pre-
fight stress, while increasing circulation to protect your heart. Think that Lavender is sweet stuff
for your grandmother? We could, in the near future, easily see Lavender at some training camps!

Until Next Time: The MMA Fighter’s Retreat: How to Relax & Repair After the Fight

Remember that self-care is the first line of self-defense”.

Writing To You,
From Out of The Red Corner,
Khadi
2009 IAMA Female Master of the Year-Mixed Martial Arts Yoga

For MMA YOGA questions, coaching or workshops, please contact me @
732-341-1657
fashentraining@aol.com
www.fashentrainingarts.vpweb.com

www.twitter.com/sijokhadimadama

Copyright 2010

MMA Yoga-On The Mat

by Khadi Madama, The First Lady of MMA Yoga

More Strong Medicine for MMA Part 2

Since there are a variety of injuries that any MMA fighter can sustain, there has to be a variety of treatments to assist in their recovery. Not all injuries involve bruising. Take the case of just plain soreness resulting from students of the fight game drilling techniques over and over again. The kind of drilling that is needed in order to engrain a rapid response to an opponent’s attack. Without drilling over and over again, it is difficult to create the muscle memory needed to respond instantaneously without thinking. That is the two-edged sword of hard training. The down-side that I’m referring to is a condition called RSI (Repetitive Strain Injury) or CTD (Cumulative Trauma Disorder). The good news is that the soft training of MMA specific Yoga coupled with Oriental applied medicinal’s can be an easy solution. Naturally, If you have a serious injury, you should go quickly to a sports injury specialist.

One Chinese lineament that has been very effective in helping to reduce significant discomfort to these types of muscle strains and joint tenderness is White Flower. It is very inexpensive, comes in a tiny, easy to pack up in your duffle, bottle and really delivers some strong relief when applied correctly. This is not for use on any open wounds or bruising. Great for knees and elbows, especially after an arm bar or your knees have been over-bent or compressed in “the guard” for an elongated time. Also for ankles that have been exposed to excessive weight or over-torqued. Apply a few drops to the given area. Use the pressure point techniques that I’ve shared, and feel free to apply a hot compress. I believe in icing only if there is rapid swelling with discoloration, in which case you need to have your injury looked at by a professional. For everyday soreness, White Flower Analgesic Lineament will do the trick nicely. No kidding, you can get it a tiny bottle the size of a quarter to take with you anywhere you may need it. Other uses are that it is terrific to inhale if your head is stuffy. Great before you enter the octagon and when your corner man takes care of you between rounds. Available all over the Internet or at your local Oriental store.

Time Needed For a Treatment: 3-5 minutes
Best Time To Perform: Directly following training induced injury.
Re-apply after a hot shower or bath.

Until Next Time: Strong MMA Medicine Part 3 Homeopathic Remedies For Fighters

Remember that self-care is the first line of self-defense”.

Writing To You,
From Out of The Red Corner,
Khadi
2009 IAMA Female Master of the Year-Mixed Martial Arts Yoga

40/20/4 40 years of Yoga Therapeutics/20 of Martial Arts/4 Black Belts

For MMA YOGA questions, coaching or workshops, please contact me @
732-341-1657
fashentraining@aol.com
www.fashentrainingarts.vpweb.com

www.twitter.com/sijokhadimadama
Copyright 2010