Recess Endurance Training with Restorative Yoga

YogAmina

Photo Credit: Reebok Experience Store Prague

While I nourish my need for sweating, focus, discipline and determination during my cardio, weight training & rigorous Asana practice. I have discovered a way to nurture the more energetic spiritual side of my nature through restorative yoga. Instead of trying to fit the idea of the “correct” alignment in squats, burners, and planks, restorative poses allow you to let go and sink into what feels right in the moment as your muscles enter a restorative phase. Maria G. Araneta, PhD, MPH, of University of California San Diego, designed a study to analyze a steady loss in fat in obese women from low intensity exercise than aerobic exercise, which has been known to increase heart rate, burn calories and fat. Their findings revealed the significance in restorative yoga practice to reduce levels of cortisol which rises during times of stress and is known…

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Power it up with Resistance Bands -On or off the Mat!

 

bandsResistance bands are the greatest muscle building tool on the planet – there, I said it! However, If you do the same workout over and over not only will your body stop responding, but you will get bored and eventually skip your sessions. And that’s when yoga comes in to break up the monotony in your workout life.

 

What you need: One exercise band with handles, Wacces® NEW 5 Resistance Bands SET for Yoga, ABS & Gym Workout is what I recommend. I teach my clients that need core strengthening with Wacces. Choose light resistance if you’re new to strength-training, medium if you’re already working out.

Leg Extensions

Stretch your adductors and hamstrings with leg extensions. Lie on your back with both legs extended along the floor. Bend the right knee and place the resistance band around the ball of your right foot. Extend the right leg toward the sky and hold both ends of the band with your right hand. Slowly allow the right leg to fall toward the right side, stretching the hip.

Dancer Pose

Standing with a straight spine, bend your right knee and wrap a resistance band around the top of your right foot. Hold both ends of the band behind you with your right hand, and tilt your torso forward to a 45-degree angle. Raise the right leg toward the ceiling as high as it will go and extend the left arm out in front of you for balance. Press back slightly with the right foot against the resistance of the band, engaging the quadriceps.

Squats

The squat is my favorite exercise of all. Start with “Off the door anchor” squat. This style of squat will require you to stand on the bands. There are two variations of this squat that relate to your hand position. Many people prefer to squat by holding the handles up in what I call “Bar Position” (as if you have a bar across your back). Others prefer the second variation, which is simply holding the actual bands with your arms positioned straight down. Try each variate to see which style feels better. There you go. The essential, unbelievable squat for resistance bands workouts.

 

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In 2015, Prevention tested five ways to get strong—weights, resistance balls and bands, Pilates, yoga, and body-weight moves like push-ups—on 18 sedentary women to find out which could deliver a leaner, firmer figure the fastest. Resistance bands was the winner of them all. After 12 weeks, the women in our band group shaved 30% more inches off their bellies, hips, arms, and thighs, averaging a total loss of 15 inches. They also dropped 18% more weight—averaging 6 pounds each—while one of them built enough shapely muscle to rev up her metabolism by about 120 calories a day.

For these moves you’ll need a sturdy chair and small, looped resistance band. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps.)

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A great exercise of spinal strength is to work with a chair for some resistance workout. The chair requires openness through the front side of the torso while deepening the bend into the legs. Most importantly, the weight of chair pose is back in the heels, allowing for accessible stacking of the vertebra to create shoulder over hip alignment. Sometimes, the range of motion in the shoulders limits the ability to take the arms up and overhead.

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Adding a resistance band will increase the amount of tension taking the arms back and allow for an easier stack of the shoulders over the hips.

Book a session with me if you want to explore circuit training through a resistance bands. I hope this blog was beneficial and can add to your next workout, on or off the yoga mat! Happy banding!!

 

Ayurveda Yoga

pestal mortyrAyurveda (i″yur-va´dah) is a Sanskrit word meaning “The science, knowledge or truth of life”. It is a holistic approach to optimal health incorporating the elements of nature. We are all part of nature. An Ayurvedic consultation can help you to understand how to live in harmony in our environment and with all those around us. Our physical bodies are intertwined and deeply connected to our emotional, mental and spiritual mind. When our body and mind goes out of balance, often there is a root or underlying cause. This approach can alleviate symptoms and bring the body back into balance. This will be a personalized journey that begins with awareness and leads you to health, vitality and greater happiness in your life!

We’re constantly in flux throughout the day: our energy level and our mood, for example, are different first thing in the morning than they are at noon. Ayurveda, then, is a personalized, intuitive health philosophy. According to Ayurvedic principles, each of us has a unique constitution governed by our physical and emotional makeup, as well as our lifestyle—the foods we eat, what time we go to sleep. These constitutions are called doshas, and they are linked to the elements. The doshas are vata (air and ether), pitta (fire and water), and kapha (earth and water).

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Knowing our doshas and how to balance them can help us customize our yoga practice for maximum results. Below is Jurian’s yogic guide to the doshas.

Vata. “Vatas are mentally quick, enjoy movement, and are creative,” Jurian says. “Signs of imbalance for them are insomnia, anxiety, and dryness.” For those who might be experiencing vata imbalance, Jurian recommends slow, steady, grounding postures—Mountain pose, spinal twists, inversions—as well as deep, calm breathing to cultivate stillness, nurture, and self-care.

Pitta. The qualities of the pitta dosha are passion, enthusiasm, and courage; on the flip side, anger, competitiveness, and imflammation are a sign of imbalance. Thus, Jurian suggests practicing cooling, relaxing postures to release heat and tension, such as forward bends, as well as heart-openers, such as Bow and Camel, to encourage compassion, patience, and the ability to slow down.

Kapha. “Those with a kapha constitution tend to be consistent, devoted, stable, and strong,” notes Jurian. Signs of kapha imbalance can include procrastination, dullness, and congestion, so stimulating movement such as Sun Salutations and vigorous breathing exercises such as kapalabhati can help foster enthusiasm, heat, and focus.

Try Organic Tulsi Tea Leaves or Holy Basil to add to your hot water and make a tea that will aid digestion, Tulsi loose leaf can be ordered here Organic Tulsi Tea – Loose Leaf – 100g .

An Ayurvedic approach to health can help you accomplish the following:

*Develop a simple daily plan to realize and maintain optimal health and longevity
*Reduce stress and anxiety to feel balance and harmony in your life
*Transform fatigue into abundant energy
*Overcome insomnia to sleep soundly, waking rested and rejuvenated
*Experience healthy digestion and metabolism to achieve and maintain your ideal weight
*Discover your full potential and experience happiness in every aspect of your life!

Checkout a list of Ayurveda Practitioners in Oakland!

California College of Ayurveda

Eden Ayurveda

Elemental Ayurveda

Jessie Holland Ayurveda & Yoga

TriDosha Wellness