Hey yogis, this week I’m doing a highly requested Yin Yoga class! This is all about backbends and poses that open up the heart and shoulders. This is NOT appropriate for anyone with spine injuries such as bulging or herniated discs!! I cannot state this enough!
I would say that this is an advanced Yin Yoga class. You need 2 blocks in order to do this practice and if you have a cat, even better 😉
We’ll play with poses like Sphinx, Seal, Supported Fish and Lying Chest Opener. My cat Cleo joins us for most of it, isn’t she adorable??
Practicing this class and these postures on a regular basis is a surefire way to deepen your backbends and increase your back flexibility. If you’re working on Bow Pose, Wheel or any other backbending pose, this class will help you get there.
Because it’s so intense, you need to be able to stay present with your breath and BACK OFF if it’s too much! Again, this is SO important. The goal is not to injure ourselves.
What is Yin Yoga? Yin yoga is often called the Yoga of the joints because unlike other styles of yoga, the emphasis is not on the muscles but on the deep connective tissue. Connective tissue is made up of fascia, ligaments and tendons which surround and form your joints. Yin yoga improves the range of motion in your joints and also strengthens them. The results and benefits are more flexibility and greater range of motion and also more stability within your joints. Although your muscles will also be stretched, that is not the focus of the practice. It is best to practice yin yoga while your muscles are cold and NOT warmed up, even if that sounds counter intuitive. The reason we do this is so that we can send the “stress” and the “Stretch” to the connective tissues. If the muscles are warm they will steal the focus away from the joints.
There are 3 principles of Yin Yoga.
1. Find your edge
2. Be still
3. Hold the pose
Find your edge means respecting your body’s limits and not pushing too far and risking injury. Pull back a little bit and as you hold the pose you will be able to go deeper into it without pushing too far or hurting yourself.
Being still means that once you are in the pose it is important to completely relax your muscles so the benefits can get into the connective tissues and joints. Try not to fidget or move or distract yourself, this is a meditative practice. Breathe deeply in and out through the nose.
Holding the pose means that in Yin Yoga a pose can be held for 1-10 minutes depending on the pose performed and on the comfort level of the student. I usually teach poses held for around 4-5 minutes. Learn to surrender and keep a timer close by if needed.
Use as many props as needed in Yin Yoga! Blocks, bolsters and straps are all great ways to support your body to make sure you are respecting your edge and not going too far.
For more Yin Yoga, try my FREE 7 Day Immersion: http://bit.ly/yinimmersion
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A Easy But Effective Way To Lose Weight After 40, 50 and Above
Many people are tentative about how to approach their desire to get into shape. It’s possible that they lack motivation, or don’t know where to start. The best way to get started is to have fun with it. Included are some tips to get you moving.
Play some of your favorite tunes while exercising. Dancing is a wonderful way to get up and get moving. By working out with music, you will feel like you are dancing. This makes your workout more exciting and fun! This will help you to quit thinking about how tired you feel so you can have more fun. When you use music with your exercise routine, it will keep you going for that much longer.
Ask a friend or a family member to become your weight loss buddy. Chart your progress together and enjoy each other’s support. Working out when you are with a friend feels much easier and more relaxed. When you enjoy your workout, it will become something that you look forward to instead of something you dread.
Interactive fitness games can be excellent supplements to your current workout regime. Instead of focusing on exercise, you will be having fun. When your mind is occupied with having fun, then it doesn’t perceive it as exercise, so you will be able to work out longer.
Buy workout clothes that make you feel good about yourself. When you have something new and exciting to wear, you may find increased motivation. There are so many different styles of workout clothing to choose from, which can make deciding on an outfit lots of fun. No matter what you choose, make sure it is flattering, so you feel motivated to start working out whenever you wear it.
Avoid repetition in your workouts. Mix up your workouts often. Productivity is affected by boredom. Without the proper motivation, you might stop altogether. Always remember that variety is the spice of life, so change up your exercise routine every now and then. Variety is important to keeping yourself interested in work outs. Once you stop your exercise routine, it is extremely difficult to regain your motivation to start again and any benefits you have achieved may soon be lost.
Small rewards at each attained milestone go a long way towards helping you maintain motivation. The reward doesn’t have to be something really big. It can be something small, such as a small desert or a new pair of shoes. Make sure your reward is something that you can get easily and that you look forward to. It is important to keep yourself motivated to meet your weight loss goals.
Working out does not have to be a drag. There are a bunch of things that you can do to make working out more fun. Read the tips in this article to get some ideas on how to have fun when exercising.