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February 22, 2016

How yoga can benefit Alzheimer’s

Nerve 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.

January 14, 2016

Is your Yoga Teacher Making these Mistakes?

Of course, it takes a lot of time, dedication and effort to become a fitness instructor, whatever discipline you are primarily working in. But as in any industry some people are simply better suited to their role than others. Whether that’s through not keeping up with developments in their field, a tendency to believe anything spouted by a so-called authority without doing their own research, or simply not having the passion that a career in the industry demands, ultimately the person negatively affected is you. So what are the signs you should look out for that tell you that you might need to change yoga teachers?

Despite starting out with all the best will in the world the problem is that, as with any job, it can sometimes be tempting to tell the customer what they want to hear. Whether that’s down to wanting to close a sale or due to misinformation that sounds customer-friendly but is not actually based on any facts. The problem is, being sold a perfume that doesn’t make good on its promise to make you irresistible to the opposite sex and signing up for a yoga class that does you more harm than good are two very different things. The first is a waste of money at best (although at least you smell nice) but the second could be physically harming you.

The fact is yoga is a scientific practice which needs to integrate biomechanics – the study of a structure such as the human body. A good yoga instructor understands this and knows how to incorporate research in this field into their classes. In a quality yoga class you will not find your teacher spouting vague, flowery terms that have no grounding in biomechanics. Therefore if you’ve noticed your teacher offering pearls of ‘wisdom’ such as “shoulder stands increase activity in the brain” you might want to consider switching studios. No one is saying your instructor doesn’t mean well – they believe what they are telling you. They just haven’t thought to investigate why they are saying it. Worse, they could be putting you in danger.

Here are some other things that should be raising red flags:

Your yoga teacher is piling on the pressure

Manipulating the body to force it into an ideal of what a pose ‘should look like’ is an all round no-no. If your body is unable to attain a pose, no one is qualified or has the right to force you into a position that you find uncomfortable or are downright unable to achieve. Going deeper into your poses is something that you should work towards naturally and at a rate that feels right for you. Consider that a massage therapist undergoes intensive training and must apply for a license before they lay even a finger on a client and compare that to a yoga instructor fresh out of their 200-hour training course forcing you into a position that frankly may be dangerous for you to attempt.

Your teacher tells you yoga is the be all and end all of exercise

Yoga is hugely beneficial for people of all ages and fitness levels; that’s not up for debate, but what is, are teachers who claim that you’re getting all the physical activity you need in your yoga class. You spend an entire yoga class on your mat – this fact alone says that you are not being subjected to the range of physical movement you need to live your life to the fullest. For example, yoga will not help you develop muscles that enable you to run faster – whether you’re pounding the treadmill or sprinting for the bus.

No yoga class is complete without head and/or shoulder stands

There has been a lot of media attention given to the so-called benefits of shoulder and headstands lately and many rookie instructors feel that a yoga class is missing an integral part if they are not included. Furthermore the same teachers usually believe that holding stands for a long count is mandatory too. The problem is the claims that are being made about head and shoulder stands’ magical effects are not backed by any kind of scientific research. In fact, many instructors do not include stands in the practice, at least in general classes, for the simple reason that an average student will not have adequate neck muscles to support their body weight. It doesn’t take a rocket scientist to work out that a head or shoulder stand performed incorrectly can put serious stress on the neck and lead to an accident or long term damage.

Your teacher tells you yoga gives you longer, leaner muscles

If you want to burn fat and achieve an overall sleeker look, of course yoga is only going to push you towards your goal, but the length of your muscles actually have everything to do with the length of your bones, and precious little to do with the downward dog.

If you’d rather know that you are practicing yoga in a safe, jargon-free, supportive and professional environment, talk to us today. Our highly qualified instructors are always happy to answer any concerns or queries you might have.

Published with permission from FitnessAdvisory. Source.

July 20, 2015

The benefits of Vinyasa yoga

Whether you’re on your 100th class or have recently been considering giving yoga a try, you’ve probably heard of one of its more popular forms: Vinyasa. As with yoga in general and other types of exercise, there are of course benefits. But are you aware of the specific ones Vinyasa has to offer? Here’s how this unique style of yoga can benefit practitioners of all levels, but first…what exactly is Vinyasa yoga?

Vinyasa is a series of yoga poses that links breath with movement. In a typical session, the inhale and exhale of your breath synchronizes with your movement as poses smoothly flow from one to the next. This is why classes are often called Flow.

Here are a few of the benefits to practicing this popular type of yoga:

Tone your muscles – when you practice Vinyasa yoga, you’re essentially strength training. And with movements such as arm balance poses, backbends and inversions, this practice can help you build lean muscle that can give you that fit and toned look you’re after. Best of all, the range of poses performed in Vinyasa gives you a total body workout, exercising everything from your calves to your shoulders.

Feel looser and more relaxed – like other types of yoga, Vinyasa helps build flexibility. In addition to strengthening your muscles, you’ll also be stretching and elongating them. This gives you greater mobility, gets rid of muscle tightness and loosens your body up.

Increased flexibility also takes stress off your ligaments, tendons and joints, which will help prevent injuries.

Reduce stress – like many other types of yoga, Vinyasa also increases your mindfulness and focus, which over time can help you reduce stress. As you pay attention to your breath and body while smoothly transitioning through the poses, you withdraw attention from the daily stresses that may have been running through your mind. This allows you to bring your focus into the present, which produces a calming effect on your central nervous system.

Improve general health – In addition to what’s already been mentioned above, there are a number of medical and physiological benefits that Vinyasa offers. It can help reduce the risk of stroke, type 2 diabetes, heart disease and high blood pressure.

By calming your mind, it can help you get a better night’s sleep, ease anxiety and improve your general disposition. And in case you forgot that Vinyasa is still an exercise, it can also help you lose weight.

Want to learn more about Vinyasa and other type of yoga? Interested in signing up for a class? Call us today, and talk with one of our yoga instructors.

Published with permission from FitnessAdvisory. Source.

February 16, 2015

How to yoga yourself to a younger you

Most of us wish we could stop, reverse or simply slow down the body’s natural aging process. And while the first two options might be difficult or even downright impossible, reducing the speed at which those wrinkles begin to appear is within our reach – and one way to achieve it is through regular yoga practice. Those stretches, combined with meditation and breathing exercises, can do wonders for both your physical and mental health. Read on to find out how to put yoga to use in maintaining your youthful glow.

Turn things upside down

One of the best ways to turn aging on its head is to do just that – literally turning yourself upside down. Poses like headstands and shoulder stands bring you into a position where your head is lower than your heart. This in turn reverses the flow of blood around the body and the pull of gravity against you. There can be positive effects for your cardiovascular and nervous systems, but the impact goes beyond physical health – your mental wellbeing can benefit from yoga inversions too, including helping to combat stress and anxiety.

Think yourself younger

As well as the positive effects of yoga on your physical health, practicing meditation can help you keep your mind young and active, enhancing your mental wellbeing. Whether you choose to go all out with a full-on meditation practice each day, or only have the time for a few moments of quiet, eyes-closed contemplation at your desk, it can increase blood flow to the brain, help improve your memory and attention span and even beat stress.

Deep breaths

Even if you don’t have the time or discipline to get into regular yoga or meditation practice, a few deep breaths can go a long way to keeping you young and healthy. Of course, the beauty of breathing is that you can do it anywhere – in fact, you don’t have a lot of choice about whether you do it or not, so you might as well put it to some added use. Oxygenation of your body’s cells, regulation of the heart rate and calming of the nervous system are all beneficial side effects of some slow, focused breaths. Breathing exercises can be even more effective when combined with yoga and meditation; deepening and enhancing your practice while giving you a sense of calmness and serenity.

It’s easy to build yoga, meditation and breathing practice into your efforts to keep your body and mind looking and feeling young and energetic – get in touch with us if you’d like to find out more.

Published with permission from FitnessAdvisory. Source.

January 15, 2015

Yoga is a top fitness trend for 2015!

It 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.

December 18, 2014

How to do a shoulder stand

The shoulder stand is really an iconic pose in yoga; it not only looks dramatic but the benefits practitioners purport this pose brings are many and varied too. Anyone who is serious about really understanding and experience the real power of yoga can really find that sense of integration through the shoulder stand pose; one of the most wonderfully satisfying yoga inversions.

While we looked at how challenging some inversions can be in yoga, where the head is lower than the heart, the shoulder stand can look more daunting that it actually is. However, you do have to take care with this pose and it is best to try this with a trained yoga practitioner. Women who are pregnant or have their menstruation should avoid this pose, as well as anyone with an underlying health issue such as high blood pressure or neck problems. Check first.

How to do a shoulder stand

To get in the right position, you can follow these steps:

Start lying flat on your mat.
With the legs together and keeping your arms and palms flat on your mat, bring the legs up and over your head into the Plow Pose as you inhale.
Your head, neck and shoulders should be on the mat, along with your arms. Your toes should be touching the mat behind you, with your legs straight.
Be careful not to jolt into this position or swing into it too intensely. Instead, let the spine gently bend and bring up your hips to give some momentum.
Next, bend your arms, placing your palms on your waist at the back. Your elbows should be pointing out slightly and not overly wide or too tucked in. Your hands should fit snugly and comfortably in this position.
The next step is really the tricky part. Keeping your arms strong, bring your legs up so they are straight up. It is best if you bring one up at a time, rather than both together. Don’t bend them and keep the toes pointed upwards. It is easy here to lose your balance.
Remember, you are using your hands to support your back and to benefit from the pose you want to lengthen and stretch the body, so tuck your pelvis in and straighten the line from the mat upwards but do not tighten up the glutes. Keep the neck still and move the chest to the neck and not vice versa.
To add more support you can place a folded blanket between your shoulders, but your head and neck should not be on this.

If you find this pose too challenging then you can vary it with a Half Shoulder Stand, where you begin lying down with bent legs. Bring the legs into your chest and then extend upwards. As you do so, place your hands on your lower back and lift lower body off the ground so that a 45 degree angle or more is created by your hips. You will find less balance issues in this pose.

Make sure you come out of either pose slowly, lowering your hips in a smooth movement, bending the legs down and finally bringing them down to your mat to rest.

Learn some powerful yoga poses with us. If you are not already benefiting from yoga then get in touch and start a new journey for the body and the mind today.

Published with permission from FitnessAdvisory. Source.

December 4, 2014

Yoga inversions for beginners!

Over the last couple of weeks we’ve looked at the power of inversions in yoga, whereby poses put your head below your heart. Though great core strengthening movements, inversions can be incredibly strenuous and are often a real challenge to the novice yogi or yogini. However, even if you’re not quite at the level of a headstand or a shoulder stand and find Downward Facing Dog difficult to sustain, there’s no reason why you cannot still benefit from some yoga inversions for beginners.

If you are not used to being topsy turvy and upside down, yoga inversions can prove to be a rush to the head that’s a little too far out of your comfort zone. However, with as they boast such great benefits, it’d be a shame to dismiss inversions altogether. Instead, start with less challenging but still incredibly beneficial beginner inversions.

Extended Puppy Pose

This is a good and far easier pose than Downward Facing Dog; begin on all fours, like a dog but take time to make sure you are creating a good, grounded position. This means your hands should be placed on your mat firmly, under your shoulders and your knees should be under your hips.

Keeping your arms shoulder-width apart, walk forward with your hands. You will need to keep your palms pressed down. Throughout the exercise you want to ensure that your forearms and elbows stay away from your mat and do not make contact with the floor. To do this you will have to consciously raise your arms a little.

As you move your hands forward, let your chest lower to your mat. As you rest your forehead on the ground, you’ll feel a kind of melting sensation as you let your body sink down, while your spine lengthens.

Keep your hips up and vary the pose on an exhale, by bringing your hips back so that you are halfway to sitting down on your calves and really stretching your back. All the while you should be keeping your hands in place and feeling that sense of relaxation in your core. You can let your forearms touch the ground and then you are transforming your pose into Child’s Pose which inspires deep relaxation and calm.

If you are feeling this is too much of a stretch then add a blanket or bolster for support between your calves and thighs, and also bring the arms in a little and add a blanket under your forehead.

Dolphin Pose

This is really a variation on Downward Facing Dog. Start on all fours and lower your forearms so that they lie parallel with each other. Your palms should be facing down and your elbows under your shoulders.

Curl your toes in to get a grip on your mat as you raise your hips and abdomen. Try and walk in a little if you feel yourself slide. You are aiming for a V shape, so it is important to keep your hips straight and pulled up. A good way to achieve this is visualize an imaginary piece of string pulling you up toward the ceiling and keeping you in place.

If you can, place the soles of your feet flat on the ground, but don’t worry if you have to raise them because your calf muscles are too tight; it’s always best to listen to your body and not over-stretch.

Keep your head and neck relaxed and in line with your upper arms, with your face looking into the V. Your legs and spine need to be straight.

In essence, Dolphin Pose, takes the pressure off the wrists that you often feel with Downward Facing Dog and allows for greater stability with an inversion that is still incredibly effective.

Next week, we will look at shoulder stands and also how putting your feet up can relieve stress and tension in the body. Meanwhile, come and be part of our yoga experience.

Published with permission from FitnessAdvisory. Source.

November 13, 2014

Yoga breathing!

Breathing 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.

November 6, 2014

5 Extra reasons we love yoga!

Yoga 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.