Search - Spoga on DVD

An energizing workout based on the ancient 5 Tibetan Rites

Beth Cholette | Upstate NY USA | 09/25/2005

(4 out of 5 stars)

"In her introduction to the workout, instructor Melinda Lee says that Spoga is a combination of Hatha, Kundalini and Tibetan yoga and that it also borrows from Qigong, Pilates, and aerobics. I saw minimal evidence of the latter, as the bulk of this half hour workout is a practice of the 5 Tibetan Rites, five ancient exercises that are supposed to help one stay energized and youthful (try a google search if you are unfamiliar with the rites).



The Spoga DVD is broken up roughly into 3 10-minute sections. The first, "Connect with Your Body," helps you to set an intention for the practice and to focus on breath. You'll spend several minutes waving your arms over your head, bouncing on your legs, and panting; I felt pretty silly doing this, but I have to admit, it was energizing. Following this, you move to the floor for a few yoga poses, including twists, butterfly (using the bellows breath), and boat; you also roll like a ball as in Pilates.



Next comes "Take Action," a practice of the Tibetan rites, or what Melinda calls the "Spogans." Each of the Spogans is performed 21 times, although Melinda encourages you to go at your own pace and do less reps if necessary. With the exception of the first Spogan, I found that the pace she set was too fast for me to keep up, so I did a few less than 21 reps each time. In all the Spogans, breath is connected with the movements, inhaling on the first part of the move and then exhaling on the second. The first Spogan is "Twirling Temple," turning around in a circle with your arms spread wide. This is likely to cause dizziness in most people, but Melinda does allow you to pause to regroup at the end. She calls the second Spogan "Double Waterfall." Basically, you are standing on your knees, and lean back slightly as if performing Camel pose (you don't do the full pose); you then curl forward slightly. She finishes with a full Camel pose at the end. The third Spogan, "Rising Tide," involves lying in a reclined position while raising and lowering your legs and head. For the fourth Spogan, "Wave," you start seated with your legs in front of you (Staff pose) and then move to Table pose. Finally, the last Spogan, "Hi-tide/lo-tide," has you move from Down Dog to Upward Dog. In-between each Spogan, there are pauses on your back to take deep breaths and "integrate" your work.



The final segment of the video, "Connect with Your Spirit," is a guided meditation while lying in savasana. Melinda has you imagine being on a flying carpet and landing on a peaceful beach. Her soothing voiceover is accompanied by relaxing images on screen, but since your eyes are supposed to be closed, you don't really get to appreciate these (I peeked!). I definitely found this to be relaxing, especially after performing the Spogans, which were quite strenuous. The practice finishes in a seated position with final intention and breathing instruction.



Melinda states that this is an advanced practice, and I was able to follow along without any problems; however, I practice yoga regularly, and I've done the 5 Tibetans in the past. Those with little or no yoga experience will probably want to begin with the other Spoga video, "Simply Spoga." Although this video provided a nice change of pace, I can't really imagine doing it regularly. However, it might work well for someone who is not a fan of traditional yoga and would like a more energizing yoga-inspried practice."

SPOGA is great!

C.M. | Fairfax, VA USA | 02/17/2005

(5 out of 5 stars)

"I have tried so many exercise routines that failed, mostly because they involved getting up super early to exercise before my children woke up, or exercising super late after they went to bed. Then a friend introduced me to the SPOGA DVD. It's a fun 30 minute mix of yoga, Pilates and aerobics that leaves me feeling energized. But the best part is that my kids think its fun! So rather than trying to squeeze fitness into the little free time I have as a mother, I've made it part of our daily routine together. As my son says: "Mom, you think it's exercising and I think it's cool!" And I swear it helps them sleep better at night :)"

Yes to SPOGA

Susyn Reeve | San Francisco, CA | 02/16/2005

(5 out of 5 stars)

"SPOGA is a great workout for the mind, body and spirit and it can be completed in 30 minutes! I started with the SIMPLY SPOGA exercises and within a few weeks advanced to the full SPOGA workout. Starting my day with a clear intention, focusing on my breath and moving my body are precious gifts I give to myself. Thanks Melinda, for creating SPOGA"

A Rushed, Harried Miss of a Workout

Jos Emerson | Nederland, CO USA | 03/03/2006

(1 out of 5 stars)

"For everything I loved about "Simply Spoga," "Spoga" misses the mark. This is supposed to be a more advanced workout, yet I've found that "Simply Spoga," when combined with a cardiac and weight workout (separately), provides the perfect balance of mind and body. In "Spoga" we are RUSHED through every pose, and even the supposed connections (in the first segment) didn't provide a connection at all, for Ms. Lee is rushing her speech like someone in a mad haste. I found it almost laughable that the participant is told to focus on an intention (which you almost miss if you blink) and then led through the series at lightening speed with no real contemplation involved (again one of the highlights of "Simply Spoga" -- a chance to breathe into your intention as you do each movement). I believe that Ms. Lee really misses the boat by cramming in 21 repetitions of each movement, all shown while she speed-talks through the benefits of each. She should have slowed down the entire workout and told those who wish to work up to 21 to do so. Also, there's no need for a 10-minute meditation segment. Not everyone finds the beach relaxing. Personally, I find any large body of water rather frightening. Again, to me this segment was just too long, considering all the prior haste...after all, participants can be led into a short meditation and choose to keep at it after the tape ends if they wish. I'm sorry to say that this was, to me, a waste of money when I already had the ideal workout tape -- "Simply Spoga." Furthermore, if the viewer wishes to perform the more advanced versions of the 5 Tibetan Rites, just look up the movements online and do them in place of the more gentle versions in "Simply Spoga." You'll get an equally advanced workout without the feeling of being pushed and rushed in a very energy-draining kind of way."