Yoga strength with inversions: Pt 2!

yoga_Nov27_AAs we covered earlier this month, inversions are powerful yoga poses that can strengthen your muscles, inspiring balance and stability and reinvigorating your circulation and lymphatic system. Yoga inversions provide a great physical challenge that boosts energy and inspires relaxation. While certain inversions may prove strenuous, many poses are accessible to all levels of fitness and experience.

An inversion, where you head is lower than your heart, does not necessarily entail standing on your head. There are poses of varying degrees of difficulty. Here are three inversions which you might want to try, always checking with a medical and yoga practitioner that it is safe to do so given any injuries or health issues you may have.

Downward Facing Dog

This is perhaps the most well-known inversion in yoga and whilst not overly difficult to get into position, it is a strong pose to maintain and a real solid strengthener.

  • Start on all fours, making sure that your hands are firmly pressed into your yoga mat. Your upper arms and shoulders need to be rolled out and your forearms straight and slightly rolled in.
  • Inhale with a deep breath and as you exhale bring your hips up, starting to straighten your legs, keeping your back straight and pushing against the mat with your hands.Your body should look like an upside-down V.
  • Press your shoulder blades down as you lengthen your spine, as you bring your knees back to a straight leg position, if possible, with your feet slightly apart and facing forward and the soles of your feet and heels flat on the mat.
  • Make sure your fingers are slightly splayed and that you are putting your weight onto the firm grounded palm rather than on your wrists. Likewise, make sure your feet are parallel and hip-width apart.
  • Your hands need to be under your shoulders and keep your elbows from pinging out as this could put undue pressure on your elbow joint.
  • It is easy to lurch-forward and lose balance with this pose, so consciously move your weight from your arms through your hips, to create greater stability.
  • This inversion really stretches your hamstrings but be wary of overstretching or creating an unbalanced pose by trying to fight against tightness in this part of the leg. Instead, bend your knees slightly and shift your body into the correct posture, keeping a central square shape between your hands and feet.

The Hare

A far more relaxing and less challenging inversion, which can really lengthen and relieve pressure in the spine.

  • Start in a kneeling position with your hands resting lightly on your thighs, before raising your arms with the palms facing, being careful to keep the shoulders from hunching.
  • Breathe in deeply and as you slowly exhale bend forward with a smooth movement, so that the arms move forward and your forehead rest on the ground.
  • Turn your arms so that the palms rest on the mat as you stretch them out without pulling the neck muscles or tensing the shoulders and back.
  • Relax further into the pose by staying in position and breathing deeply, before drawing the arms in and gently curling the spine to get into your starting position.

Next week, we look at even more inversions for beginners and you can join our dynamic yoga sessions by getting in touch.

Published with permission from FitnessAdvisory. Source.

Yoga strength with inversions!

yoga_Nov19_ASometimes you need to shake things up to get a fresh perspective on life and you can also do the same with yoga exercises. Creating a different approach to movement with yoga inversions can have some really beneficial effects on your mind and body, such as strengthening your core and so much more. Is it time you turned your fitness moves upside down?

A yoga inversion pose is basically a pose where your heart is higher than your head. If you think about your everyday life, when you walk, run or go about your chore and work, you are usually upright or at least you are not walking on your hands or doing a headstand. Inversions can really test you physically as they involve positions which seem to go against your natural way of moving. However, if a shoulder stand sounds a little advanced, there are many inversions, such as downward dog which are perhaps easier positions to get into.

What are the benefits of yoga inversions?

Yoga inversions get your body moving in a new direction and for this reason, it is always good to check with a doctor and your yoga tutor about any health issues you might have before you start turning your body upside down. Once you do start doing some inversions you will probably start to really enjoy them. Some of the benefits of yoga inversions include:

  • Improved circulation – When you invert you are effectively reversing the blood flow and as oxygen-rich is sent to the brain you are really giving your body a circulatory refresh. This can help boost concentration and focus and leave you feeling mentally alert. Many people swear a headstand in the morning gets their brain working for the rest of the day!
  • Increased core strength – With inversions you are often relying on your upper body to help you stay in position, such as with a forearm stand. You are keeping in position against gravity by engaging your core muscles and even without moving, yoga inversions are a great way to strengthen this part of your body. You only have to get into an inversion for a short time to really feel how powerful these yoga positions are, and how effective.
  • Relaxation – Supported-inversions and certain types of restorative inversions have more of a calming influence on the body, such as lying down with your legs up a wall. This relieves tension and stress in the body and activates the parasympathetic nervous system.
  • Boosting energy – More challenging inversions create a real rush of blood to the head which has a stimulating and invigorating effect on the whole body. This has the effect of giving your body a powerful energy boost which makes you feel motivated and ready for an active life. Inversions really do shake you up in a good way!
  • Increase stability and balance – For many inversions, you need to ensure that you keep your body in a balanced position. You may be upside down and balancing on one arm and two legs or one leg and two arms, or even just your shoulders. Part of the practice of inversions is to promote balance, especially since these are resistance exercises which need strong physical stability to be achieved.
  • Helps detox process – Many inversions increase the flow of lymph which helps clear the body of toxins, which are eliminated by the lymph nodes. The flow of fluids can help lymph travel into the lungs where toxins and mucus are found. The result is a real boost to the lymphatic system and in turn to your immunity response.

Next week, we will look at some great inversions for you to try. Meanwhile, join us in some great yoga moves.

Published with permission from FitnessAdvisory. Source.

Yoga breathing!

yoga_Nov12_ABreathing techniques are a crucial part of yoga practice to inspire and promote wellbeing and to control what is known as Prana, our body’s vital life energy. Controlling the breath and using it to work with yoga movements and poses, is regarded as a way of bringing more oxygen to the blood and to the brain, stimulating wellness and creating a sense of balance in your practice.

What is wrong with the way we breathe?

Breathing in yoga is used to work with each movement but also to bring about benefits in itself. Today’s stressful lifestyles of and sedentary working days, can leave the body out-of-sync and this includes our breathing. Pressures can lead to faster, shallow breaths, where the full lung capacity is simply not being used.

Mouth breathing and breathing from the chest, does not bring in the same level of oxygen and we may even hold our breath during times of anxiety of even concentration. The way many of us live leads to a tightening of muscles and this includes the thorax and the neck and upper body muscles, which can restrict deep breathing.

What are the benefits of breathing in yoga?

Essentially, yoga breathing is aimed at promoting a better flow of oxygen and a more powerful flow of Prana, which leaves us feeling energized and full of vitality. Getting into poses, holding challenging positions, such as inversions and focusing on the flow of movements in yoga, are all greatly aided by quality breathing techniques, that are deep and controlled. Other benefits include:

  • Better balance of oxygen inhalation and carbon dioxide exhalation.
  • Greater connection of the body and mind through controlled, focused breathing.
  • Relaxed body and mind as slower, deeper breaths create a meditative feeling.
  • Better focus and a sense of inner peace and calm.
  • Increased lung capacity and training for the body to breath correctly.
  • Discipline for the mind and body.
  • Combats stress.
  • Reduces toxins in the body, helping the circulation.
  • Good for digestive processes.
  • Purifies the blood and rejuvenates the skin.
  • Enhances ability to deal with emotions.
  • Enhances immune system.

How to breathe with Yoga

It is important that you breathe through your nose with yoga and that you use your diaphragm rather than shallow breathing. Breathing can be part of meditation, to help you move, and is also a part of yoga training itself. I you are unsure how to breathe correctly for yoga then follow this simple exercise:

  • Sit upright with your legs crossed or the soles of your feet touching and your knees relaxed. Keep your back straight and your hands resting on your knees.
  • Close your eyes or softly focus them in the mid-distance.
  • Breath in through your nose slowly, holding the breath for a second or two.
  • Exhale through the nose, making sure the breath is slow and steady; controlled.
  • Focus your mind on your breath and each time the mind wanders bring your attention back to your breathing.
  • As you inhale, feel your diaphragm move up and your abdomen expand, lowering and deflating as you exhale.
  • Let your thoughts come and go as you concentrate solely on deep breaths. You can imagine a bright light being drawn in if it helps.
  • Feel grounded, safe and relaxed.

Yoga is a fitness system for your whole being rather than simply exercises for the body alone. Take advantage of yoga benefits by getting involved in our yoga sessions.

Published with permission from FitnessAdvisory. Source.

5 Extra reasons we love yoga!

yoga_Nov6_AYoga is one of those activities that once you get into it you really become a dedicated fan; the reason being that you feel all the great benefits from your yoga practice pretty much immediately. We’ve already looked at many reasons to love yoga and this month we’re going to look at five extra reasons, just in case you still need some encouragement to give this great exercise a try.

While there is definite progression with yoga, what’s great about it is that you don’t have to really train up to feel the benefits and enjoy the practice. Yoga is accessible and leave you feeling energized, with stretching moves which strengthen and inspire flexibility. With yoga you learn to move your body in a different way, in an environment that isn’t competitive or highly-charged. So what else can yoga do?

   1. Relaxes the mind – It is not just the body that unwinds with yoga moves but also your mind. Breathing techniques and a focus on proper form combine to center you. The more grounded you feel, the more likely the mental stresses and strains of the day disappear and culmulative anxiety dissipates.

The fact that yoga is generally less frenetic than high-level cardio workouts, as well as the point that you do not have to prove yourself or pit your skills against others, means that your mind can simply relax into each movement. Yoga is more than a form of exercise, it is essentially a philosophy on life and how to live life with less internal turmoil and tension.

 2. Creates a sense of space – Following on from the relaxed body and mind benefits of yoga, this type of exercise can really create a feeling of expansion. As you concentrate on certain movements and do not take into consideration other people’s progress, you in effect create your own yoga world. While still feeling connected, to yourself as well as others, you can enjoy the inner sense of space as well as a nurturing feeling within the exercise session.

When you have space you have time to really think about many factors about your life and this in itself can be transformative. Without space to think and feel it can be difficult to initiate positive changes for your health and wellbeing.

 3. Instills clarity of thought and better focus – Because yoga does not merely focus on physical benefits but also on deep relaxation and mentally de-stressing, a yoga session can feel refreshing to your mind too. Yoga can be like a spa treatment for your mind almost, and even one session can clear away the cobwebs and help you see more clearly with your mind’s eye.

The advantages of this clarity of thought can be clearly seen in your everyday life, at home and at work. Many yoga fans say that they can concentrate better with mental tasks and cope with potentially stressful situations more easily. With better focus, you can be more productive and this can have enormous advantages in many areas of life.

 4. Targets problem areas easily – Yoga may benefit your mind and body but it does so through exercises which can really focus in on one area of your body. If you need to stretch the spin and improve your posture, there are many moves and poses aimed at this. You can help open up tight areas too, and as you pay more attention to each part of your body you become more aware of where weaknesses lie and what you need to work on.

As well as this, yoga can target areas to help support better performance in other types of exercise, or in certain sports. If you need greater flexibility in your hips then there are a raft of yoga exercises to inspire this. Yoga is about functional fitness.

  5. Brings holistic wellbeing benefits – Yoga can promote restful sleep and help combat insomnia. Good practice can strengthen muscles to minimize exercise injuries, as well as making you feel good and helping your digestive and circulatory systems. Yoga is about you as a whole person and the health and fitness benefits it brings encompass every part of you.

Experience the power of yoga today. Get in touch.

Published with permission from FitnessAdvisory. Source.