Have you ever watched a young child play? It’s amazing how flexible their bodies are, and how they’re able to contort themselves into practically any position as they climb trees and playground equipment with ease? It can be hard to remember that most of us started out with that exact same level of flexibility, especially when it feels like every single muscle aches when you get out of bed in the morning. Continue reading
Pregnancy is a journey that completely transforms your body. After the nine months or so of gestating and creating a little human, the concept of reclaiming your body as your own and feeling normal again can seem inconceivable. Many women will attempt to jump right back into their pre-pregnancy workout routine in hopes of toning up and losing the pregnancy weight. But as any new momma can tell you, it’s something that’s much easier said than done. Continue reading
It only takes doing yoga once or twice to realize how healing it can be for your body and your spirit. While regular yoga practice makes your body stronger, there are also multiple ways that it will support your emotional health as well. It only makes sense that you want to incorporate yoga into your life as regularly as possible.
The problem is that it isn’t always feasible to make a special trip to practice for a half hour, or maybe a session isn’t available when you want it. Does this mean that yoga will just have to wait for another day?
Absolutely not. You can create the perfect yoga sanctuary in your own home. Here are a few tips for creating a yoga environment you’ll love.
Claiming Your Space
For do it yourself yoga at home to be a success, you need a dedicated space that’s free of distractions – both physical and emotional. Believe it or not, this is possible no matter how limited you are on space.
Ideally, it’s great if you have an entire room to set up as your personal yoga sanctuary. However, this isn’t an option for most people, so instead look for a small area that you can call your own. This might be an area in your bedroom, a corner of the main living space or even a spot on your patio or backyard.
Having a dedicated space is important for feeling connected to your home practice. Your space doesn’t need to be elaborate. The only requirements are that there is enough room for you to practice comfortably and safely, that you can do so with minimal distractions and that the area is free of any clutter that might distract you during your practice.
Adding the Right Elements
Think about how you want your yoga environment to feel. Most people find that light colors and natural sunlight help to instill a sense of peace and positive energy in their area. Including natural décor items like rocks, plants or naturally scented candles can provide a nice balance of energy in your space.
Also, keep everything that you’ll need for your yoga practice close by. This includes the obvious essentials like a mat and yoga accessories, but also other things like your favorite yoga music, extra towels or even a trinket or two that help you feel focused and peaceful.
Let the Energy Flow
With the right equipment, lighting and décor elements you can create a yoga environment that you love. However, there’s no reason to confine the peaceful energy of yoga to just one spot in your home. L.et the energy flow through your entire space by keeping yoga in mind as you create the atmosphere throughout your entire home. Decorate with light, peaceful colors and include as much nature as possible. Seek balance and serenity while keeping clutter at bay. Soon the energy of yoga will infuse your entire day.
Whether you’re new to yoga or someone who has been practicing for years, we feature classes that you’ll feel comfortable in. Come try out a session and learn more about living the yoga lifestyle, including building your own home yoga practice. Contact Yogacorefit today to learn more.
You may know that there are various forms of yoga – including some that can really have you working up a sweat. While most people understand that the range of types of yoga make it appealing to people of all ages and fitness levels, not as many are aware that regular yoga practice can also be a beneficial component to physical therapy.
For those who have suffered an injury or are working through physical limitations via physical therapy, one form of yoga – known as restorative yoga – can not only expedite the healing process but help you become even stronger through it. As dedicated yoga professionals, we’re committed to helping people become their best with an approach to physical and emotional health through focused yoga movements. If you’re undergoing physical therapy or are concerned about someone who is, here’s a bit more information about restorative yoga and how it can complement traditional treatment.
What Is Restorative Yoga?
Restorative yoga is a form of yoga that focuses on relaxation and gentle movement with the use of props as necessary to aid in the healing of injured or fatigued muscles, bones and other supporting structures. The goal of restorative yoga is to slowly and gently build strength by doing fewer asanas but holding them for a longer length of time.
Restorative yoga triggers the parasympathetic nervous system, which is involved in how your body perceives, responds to and heals from stress. So, as you’re practicing restorative yoga, not only are you healing and building a stronger body, but also addressing the natural stress responses to pain and injury.
3 Ways That Restorative Yoga Compliments Physical Therapy
There’s no reason to subscribe to the “no pain, no gain” philosophy when it comes to healing and recovery for your body. Restorative yoga is a gentle, effective form of exercise that can be adapted to an individual’s injury or current physical limitations. Here are 3 benefits that illustrate how well restorative yoga compliments physical therapy.
Improved Responsiveness of Muscular Tissue
Restorative yoga improves muscular response to exercise. The poses used stimulate a tissue that surrounds your muscles called fascia. This powerhouse of connective tissue has a significant role in how the muscles function, move and perceive pan. Restorative yoga stimulates nerve receptors in fascia and results in an overall increase in muscle responsiveness.
Build Body Awareness
Many times, the focus of physical therapy is solely on healing and building strength in the injured or affected areas. Of course, this is important but restorative yoga serves to also build a greater sense of awareness of how the body moves and responds to certain movements. For example, someone suffering from a knee injury can also benefit from a greater sense of balance and body awareness to prevent additional injury in the future.
Anyone that has ever suffered an injury that limited their physical capabilities understands firsthand how frustrating it can be to put your life on hold during the healing process. Proper recovery requires baby steps and can take a long time. While there’s no magic cure for expediting the healing process, regular restorative yoga practice can help remove some of the barriers to healing by reducing pain and stiffness while increasing flexibility.
Let Us Introduce You to Physical Therapy Yoga
If you’re undergoing physical therapy or have an injury or condition that prevents you from a full range of mobility, we’re here to talk to you about solutions such as physical therapy yoga. Our experienced staff can work with you to develop a routine specifically for you. Contact Yogacorefit today to learn more.
Do you have a yoga mat that’s just sitting in the corner, collecting dust? Perhaps you bought it with the best of intentions, but then when it came time to use it you began to doubt your own body’s ability to stretch and contort itself into some of the complicated yoga poses you’ve seen. Here’s a little secret – you’re not alone. Practically everyone who practices yoga regularly was once at that point where they wondered if yoga was right for them.
It’s time to put away your worries. There are various forms of yoga, which makes is a great form of exercise for people of all ages and fitness levels – and you don’t need to be flexible enough to bend yourself into a pretzel to enjoy it. Go grab that yoga mat, dust it off and try one of these poses that prove yoga is for all ages.
Before you ask, no it’s not just for children. Child’s Pose is a comforting yoga position that gently stretches out the lower part of the back, relaxes the spine and slowly warms leg muscles. It’s also a great default position for transitioning from one position to the next, or for when you find one position too challenging but don’t want to pause your sequence.
To put yourself into Child’s Pose, kneel on your hands and knees with your hands placed just in front of your shoulders. Slowly stretch lower buttocks until your mid-section is resting on your thighs. Then stretch your arms out in front of you along the mat until your feel a warm but comfortable stretching through the spin and lower back.
Balance is a major focus of yoga, and there’s no better pose for building it than Tree Pose. Along with improving balance, this pose will also help to strengthen the core, spine and muscles of the thigh and calf areas.
To achieve Tree Pose, stand with your feet a close togethers as comfortable. Carefully shift your weight to one leg and then raise the other leg high enough to grab your angle and place your foot on the inner thigh of the opposite leg. An alternate method is to slowly slide the foot up the inside of the weight bearing leg to as close to the thigh as is comfortable. Lift up through the weight bearing leg and hold for a moment before releasing and repeating with opposite leg.
The Cobra Pose is a great, low stress position for strengthening and building flexibility in the back muscles and spine. It’s also great for building up muscles in the shoulders, chest and parts of the abdominal core. Cobra Pose is a good pose to use towards the end of your session because it can easily transform into resting poses, such as the Corpse Pose.
To get into Cobra Pose, lie on your belly with your forehead touching the mat. Place hands so that they are under your shoulders, keeping elbows tucked close to the body. Inhale and press your weight into the mat through your lower body while using your arms to lift your head and chest off the floor. Remember to breathe as you lower yourself and repeat.
We Focus on Yoga for All Ages
The poses here barely scratch the surface of yoga exercises that are suitable for all ages and skill levels. We offer a variety of yoga classes in Vacaville to fit your needs. Contact Yogacorefit today to learn more and begin your yoga journey.
Vinyasa yoga is one of the most popular forms of yoga practiced today. Focusing on flow movement workouts, it delivers many health benefits and is ideal for people who prefer a more strenuous, yet challenging, workout.
Here, we’ll take a look at some of the main health benefits regular Vinyasa Yoga sessions provide. Continue reading
By practicing yoga outdoors, you’ll be able to take advantage of the beautiful weather, while simultaneously doing something that will improve both your health and your quality of life.
Yoga has been proven to increase strength, endurance, peace of mind, and balance. But that’s not all. There are extensive health benefits that come from practicing yoga, some of which can even help you overcome stress. Continue reading
Take a minute and look around. Does it seem as if the world that surrounds you is buzzing with constant energy? We’re a society of multitaskers, always on the move and trying to scratch just one more thing off our never-ending to-do lists.
Commotion has a place in the world, but that place shouldn’t be in your mind or your heart. The constant stimulation isn’t good for your physical or mental health, but unfortunately it’s incredibly easy to fall prey and lose sight of the present moment in the blur of activity. Continue reading
Pilates is form of exercise based on the foundations of flexibility, body awareness and most importantly core strength. A strong core foundation not only makes you stronger overall, but can prevent injury, chronic pain and the natural decline in strength that occurs as we age.
Many people coming to Pilates for the first time are confused or misinformed about their core muscle groups and how Pilates movement helps to strengthen and build them. An understanding of how the body works, including the core, and Pilates role in strength building is important to the bodily awareness aspect of a regular routine. Continue reading
We all know that regular exercise is incredibly important to good health. Many well-intentioned people start a fitness routine with an excess of enthusiasm and then quickly burn themselves out because they did too much, too soon. In Pilates and yoga, as with all forms of exercise, the correct frequency can make the difference between a successful practice and one that falls to the side along with your fitness goals.
With this in mind, we’d like to offer some advice on determining the right frequency of Pilates or yoga practice to accomplish your health and fitness goals.
Pilates: Is a Daily Commitment Too Much?
There are two questions that people often ask when signing up for a Pilates class. Almost everyone is interested in knowing how often they should do Pilates, and if they should practice at home, outside of their scheduled classes.
The only proper response to this question is that it depends entirely upon your goals and the results you want to see.
Pilates is an excellent tool for improving flexibility, but when done with greater frequency, it can also be key in sculpting your body. Since the benefits of Pilates vary so widely, an individual’s frequency of practice will too.
For example, if you’re looking to increase flexibility or ease back pain, 1-2 sessions a week is a great start. Data supports the idea that the optimal frequency of stretching for improved flexibility is 6 times a week. What’s important to remember is that this doesn’t necessarily mean 6 days per week, or that Pilates needs to be your primary form of stretching movement. You might choose to do some light morning stretches 4 times a week and then Pilates later on 2 of the days.
However, if you’re looking to unlock the serious sculpting power of Pilates, then the answer is different. You should make a commitment to Pilates at least 3-4 times per week, letting your body be the guide to intensity and frequency. If toning up is your goal, make sure that you’re alternating the muscles groups used during each session.
Finally, Pilates is incredibly adaptable to your level of fitness and lifestyle. From once or twice a week to 10 minutes everyday and everything in between, as long as you’re honoring your body, Pilates fits into your schedule and your fitness goals.
Yoga: Finding the Perfect Fit
Much like Pilates, determining the frequency of a yoga practice is more about your physical comfort and goals than it is anything else. We hear a lot these days about daily morning yoga practice, but in some cases “yoga” is a term used to describe light stretching and mindfulness more than the practice of yoga itself.
Daily stretching is a great idea. However, yoga is more focused, and depending on the style, it can be quite intense.
If you’ve been practicing yoga for a while, let your body decide what the right frequency is. For many seasoned in yoga, once or twice a week is perfect to stay flexible and toned. If you’re new to yoga, you might want to start out with a gentler type of yoga, but with more frequency – up to 3 or 4 times per week.
We’d love to help you develop a yoga or Pilates practice that fits your needs. We offer a range of class options and are here to answer all your questions. Contact YogaCoreFit today to learn more and take a look at our class schedule.