How yoga can benefit Alzheimer’s

2016Feb22_Yoga_ANerve Growth Factor (NGF) is a key protein that helps diminish neural degradation. People with Alzheimer’s, however, are found to have significantly lower NGF levels causing them to be more vulnerable to the disease. Breakthrough research has revealed that NGF levels can be increased by introducing yoga into your fitness routines. Here are two easy exercises you can practice as a preventative measure.

What is Alzheimer’s?

Alzheimer’s is a condition that normally occurs in older adults. Symptoms include gradual memory loss, confusion and eventually death. Currently there are 3.2 million women in the US with Alzheimer’s. Actually women have a 1 in 6 chance of developing the condition compared with men who have a 1 in 11 chance. As of today, there is no known cure for the disease, but there are measures you can take to help prevent it.

Inhale, exhale

Research reveals that yoga breathing exercises help boost NGF levels, according to a 2015 study published by the Journal of International Psychogeriatrics Association. This conclusion is supported by an experiment conducted during the study.

Twenty volunteers were divided into two groups: one taught a yoga breathing program and the other was asked to read quietly for 20 minutes. The breathing program consisted of 10 minutes of Om chanting and 10 minutes of yoga breathing regulation after which volunteers’ NGF levels were tested. The results revealed that the yoga group displayed a 60 percent increase in NGF levels compared to readers.

Dr. Sundara Balasubramanian, study researcher, biochemist and research assistant at the Medical University of South California, said, “Being a systemic exercise, yogic breathing could be a powerful tool in preventing and/or managing neurodegenerative diseases.”

The power of chair yoga

As the name suggests, the exercise routine is conducted on a chair that takes up little space. The 2014 study published in Research in Gerontology Nursing claimed that chair yoga helps improve balance and quality of life of Alzheimer’s patients. The conclusion was put to the test when the chair yoga program was administered to nine patients for eight weeks, where two sessions were held weekly.

The 50-minute session comprised of 10 minutes of breathing exercises, 20 minutes of chair yoga postures, 5 minutes of balance-enhancing postures and 10 minutes of relaxation and meditation. Researchers noted that participants had significantly improved balance and also showed improvements in walking and gait speed. Positive changes in physical measure brought about a positive turn neurally as well. This created a more positive mindset, especially since they were capable of moving and doing more, the patient’s initial focus was partially shifted from the disease itself.

Want to find out more on how yoga can prevent Alzheimer’s? Want to sign up for a class? Call us today. More information awaits.

Published with permission from FitnessAdvisory. Source.

Busting the myths on Yoga body types

Yoga_2016Jan11_AOne of the most harmful yoga stereotypes that continues to circulate is that overweight people shouldn’t or can’t do it. We’re here to tell you that is 100 percent false. Anyone, regardless of how much they weigh, can take part in yoga if they choose to. You have probably heard many of the myths about why plus-sized people shouldn’t try yoga, but today we will debunk those once and for all because we believe and we know that yoga is for everyone.

For overweight people, getting into yoga has been one of the most intimidating experiences around. It has been a skinny-person’s pastime for years now and there have been reports of students and even teachers at certain yoga studios fat-shaming overweight people who wanted to even give it a try.

One way this has been done is by the spreading of myths about overweight people in regards to yoga. It is likely that you have heard at least a few of these and they all have one thing in common – they’re completely and utterly false. That’s right, you don’t have to be skinny to do yoga. In fact, body size doesn’t matter at all. Let’s take a look at some of the common myths floating around and prove why they are wrong.

Overweight people can’t perform the poses

The myth here is that overweight people can’t do certain poses because they weigh too much. This is just silly. At the end of the day, the only reason a person can or cannot perform certain poses is based on training and experience, not weight. With enough practice, anyone can do any pose. That is because a person’s body will build flexibility, stamina and strength over time when they perform yoga.

Let’s think about it another way. If a skinny person who doesn’t exercise and an overweight person who doesn’t exercise start doing yoga at the same time, they will be at the same skill level and require the same amount of time to do certain poses as they build up their flexibility, stamina and strength. If anyone tells you otherwise, they don’t know what they are talking about.

Overweight people aren’t elegant when doing yoga

This has to be one of the most ridiculous myths out there for the simple fact that at the end of the day it doesn’t matter. Doing yoga has nothing to do with how you look. And if other people are looking at other students during a yoga class, they are doing it wrong anyway. Yoga isn’t about elegance, it’s about self realization and finding tranquility. Anyone worried about the other stuff isn’t practicing yoga for the right reasons anyway.

Yoga won’t help you lose weight

There is more to life than what the scale says. While yoga won’t help you shed pounds, it can improve your health and fitness in other ways. Through proper breathing and stretching, you can help reduce your stress and obtain a general feeling of wellbeing. You will also notice physical improvements when you practice yoga including greater strength and improved flexibility which can help, should you wish to try another form of exercise.

You’ll make other people feel uncomfortable when you do yoga

If this is something you believe or something you have heard other people say at your yoga studio, then you have been misinformed. Yoga is a welcoming practice that does not discriminate. Because yoga is an inward-facing practice, you should not be worried about the people around you nor should they be concerned about you. The focus should always be on what you’re doing.

People who believe this myth tend to be superficial and are practicing yoga more to be seen and not for a love of the art. Everyone at a yoga studio should feel comfortable and when people utter hurtful words like these, they are making those who are overweight feel uncomfortable. You should find a place where you feel welcome and comfortable because it is at these studios where superficial issues like weight don’t matter.

We welcome all body types here and would love a chance to show you the benefits of yoga. Get in touch or stop by today and see how yoga can change your life for the better.

Published with permission from FitnessAdvisory. Source.

Yoga’s going to the cats, literally

Do you love yoga? Do you love cats? If you answered yes to both of these questions, then we are about to make your day. That’s because we want to share with you a little knowledge on a growing trend that is starting to gain more recognition across the world. That trend is cat yoga, and it is purr-fect if you want to do yoga and have cats around. In fact, we would even dare to say that it’s the cat’s meow.

Believe it or not, cat yoga has actually been around for a while now, but it has gained a lot of attention over the past few weeks as Instagram photos have begun to circulate of two popular cat cafes offering yoga classes. At the moment, over 30,000 pictures on Instagram have the hashtag “catyoga”, and you will now see pictures of various people doing yoga with cats around.

Before we get into the basics of cat yoga, we should probably mention a few things first. For instance, if you are allergic to cats, you should avoid cat yoga as it will not cure this condition. If you don’t like cats, or yoga for that matter, combining the two is equally unlikely to make either one more enjoyable for you.

With that out of the way, let’s get to the details of just what in the name of Garfield cat yoga really is.

What is cat yoga?

Cat yoga is doing yoga with a cat or cats around you. It’s more or less that simple. You do not force the cat to join in or perform any poses of its own. You do your yoga, the cat will do its own thing. That’s cat yoga.

What does the cat add to yoga?

Having a cat around will certainly make your yoga session more interesting. By letting the cat interact with you, you add a new dynamic to the yoga equation. You will constantly be kept on your toes because, let’s face it, you never know what a cat will do.

Does cat yoga have any benefits?

It all depends on how much value you place on spending time with cats. Realistically speaking, there is no advantage of doing cat yoga over regular yoga. However, if you enjoy spending time with your feline friends, the benefits are endless.

Where can I do cat yoga?

At the moment there are cat yoga classes in New York City, Washington DC, London, and Sydney. Given the growing popularity of cat cafes and cat yoga, it looks as if this is a trend that could carry on into 2016 and beyond.

Is it possible to do cat yoga at home?

Yep. If you have a cat and a yoga mat, you have the tools of the cat yoga trade.

Do I interact with the cat during cat yoga?

No. You should be focused on completing your poses and going through your movements as normal. Let the cat do as it pleases, and work around it should your furry companion decide to get comfortable on your mat or start pawing at your leg.

Do cats like cat yoga?

For one reason or another, cats seem to be intrigued by a person practicing yoga. When it comes to cats, we feel as if “like” is a strong word, but we will say they don’t seem to hate it – which is fairly high praise when coming from a cat.

When should I consider doing cat yoga?

Cat yoga is perfect if you find yourself stressed and maybe focusing too hard. Sometimes during yoga we are liable to hold onto thoughts or ideas, especially negative ones, that can cause us to become tense. Having a cat around can provide a pleasant distraction, which just might brighten your mood and allow you to focus on more positive energy during your yoga routine.

Cat or no cat, we love yoga more than a kitty loves a ball of yarn. You could even say yoga is like catnip to us. If you want to learn more about yoga classes, give us a call. We promise to have you feline good.

Published with permission from FitnessAdvisory. Source.

5 minutes is all you need for yoga

How many times have you told yourself that you are too busy to do yoga? It happens to us all from time to time, and there is no reason to feel bad about it. However, just because you don’t have time to attend a class doesn’t necessarily mean you have to skip yoga altogether. In fact, all you need is five minutes to get a quick session in. You may be busy, but chances are you have at least those few minutes to spare.

Yoga is an all-or-nothing activity for a lot of people. It’s either an hour class at the yoga studio, or nothing at all. Unfortunately, when work piles up or social obligations take center stage, it can be hard to fit in 30 minutes or an hour for a class. And that doesn’t even factor in the time needed to get to and from the yoga studio.

If your schedule has sucked out of your day the time necessary for a traditional class, we have a ready-made alternative that will let you reap the benefits of yoga in just five minutes. Sure, it’s not as good as a full session, but even five minutes of yoga can have long lasting benefits, whether you are doing it morning, noon or night.

For starters, a five-minute yoga session will help you clear your head, leading to less stress. This is especially great if you are busy and find your mind constantly racing. A short yoga session can also help balance your metabolism, ensuring your body is running at optimal efficiency. And even at five minutes, you still get the normal benefits of yoga, like improved flexibility and lung capacity.

So instead of lying in bed tapping away at your phone before going to sleep or just after waking up, why not squeeze a little yoga back into your busy life? As your parents always said, even a little goes a long way.

The five-minute yoga routine

Mountain Pose (arms up)

60 seconds
A nice, easy way to get things started. The key here is to focus on taking long, deep breaths. Make sure your mind is clear and you are paying attention to your breathing.

Side bend

15 seconds each side
From the previous pose, perform a side bend to both the left and right side. Remember, this is not a race so there is no need to rush. Take the full 15 seconds on each side. Return to the mountain pose when finished.

Child’s pose

30 seconds
After the side bend, move to the ground and enter into the child’s pose. You may have your arms outstretched or to your sides. Hold this position for 30 seconds.

Downward-facing dog pose

60 seconds
Gently transition to a downward-facing dog from the previous pose. This is a great way to stretch out your body as well as get the blood flowing.

Cat and cow poses

60 seconds
For the next pose, transition between the cat and cow pose. Don’t go too fast when doing these two, as this can put unnecessary pressure on the spine. Make sure you begin and end the asana with your spine in a neutral position.

Lotus pose or standing backbend

60 seconds
You can choose how you wish to end the session. The lotus pose is probably better to do before bed, as it allows you a chance to focus your mind, while the standing backbend is good for stretching and helping to wake up your body in the morning. You can also do both by splitting them up into 30-second segments.

If you have some free time and want to get back into the yoga studio, get in touch. We have many different types of classes to fit around your schedule and needs.

Published with permission from FitnessAdvisory. Source.

Yoga is a top fitness trend for 2015!

yoga_Jan14_AIt might be as old as the hills, but yoga is still a modern, popular practice that tops the fitness charts year after year, with an increasing number of new recruits realizing the huge benefits of yoga to the body, mind and whole being. According to the respected American College of Sports Medicine (ACSM) annual survey, yoga comes in the Top 10 for their Worldwide Survey of Fitness Trends for 2015.

A study just a couple of years ago revealed that 20 million Americans practice yoga and that as well as seasoned practitioners the ancient practice attracts beginners too. Over recent times, knowledge about fitness in general has increased and much more is understood about the value of exercise and the human body. This has served the practice well, as today there’s even more understanding about the benefits of yoga.

Holistic exercise for the whole of you

While there is an emphasis on working on specific muscle groups, such as the abs and core muscles, for example, what many love about yoga is that it is a whole body practice that takes a holistic approach to fitness and wellness. Yoga is credited with boosting energy and your immune system, as well as providing cardiovascular benefits and helping improve circulation and detoxification. In other words, yoga gives you a real all-over good-feeling!

Complementary to cardio workouts

Whereas in the past, it was often popular to just sweat it out with some cardio burn classes, nowadays there is a growing fitness style of adding more into the mix. Strength training can actually improve the power of fat burning activities and yoga is a great way to strengthen the whole body, especially when it comes to powerful yoga inversions where the head is below the heart in movements and poses. Flexibility and suppleness also help prevent injuries and support better mobility, which explains why yoga is such a popular practice with athletes as well as part of functional training regimes.

Accessible and progressive

Aside from the mind and body benefits, yoga is also open to beginners or those returning to practice after time away. If you enjoy seeing progression then yoga fulfils that too as poses become more complex and you challenge your body more. You do not already have to be superfit to enjoy and feel the benefits of yoga. In fact, it is amazing how you feel after just one session!

Healthy mind and body

There is much more of a focus on the health not just of the body but also of the mind these days as well. Stress can have a huge impact on all of us and really take its toll on you physically and mentally. Fitness trends today are much more about exercise for a better lifestyle and of how you feel, rather than simply about creating a buff body that looks great. By mentally giving yourself some space and de-stressing the mind and body, you are promoting health and quality of life too, which keeps you motivated to live your life in a healthy and active way.

Yoga is all set to transform bodies, minds and lifestyles in 2015 and if you have yet to explore this thousands of years old fitness practice then this could be the year to try. We are waiting to welcome you so get in touch.

Published with permission from FitnessAdvisory. Source.