Friday, January 18, 2013

Yoga Boot Camp March-April

Ok, it’s a  few months into the New Year and we resolve to try to get in shape or just improve our overall health!  Try Yoga Boot Camp!  Yoga Boot Camp is a full-body workout that combines the popular boot camp concept with the flow of yoga.  Perfect for anyone wanting to improve strength and toning, lose weight, improve breathing and circulation or just improve their overall health. What makes Yoga Boot Camp different is you will not only get the strength and cardio training necessary but you will also get balance training and nutritional guidance.  Working on balance offers the toning and definition that is often sought from working out, but it also increases the strength throughout the muscles of the targeted region.  

Classes will be held 3 days a week on Tuesday and Thursday at 6:30pm and Saturday at 11am.  The session will last for 4 weeks.

Yoga Boot Camp begins Tuesday, March 19th and ends April 11th.  If you are interested in signing up please email  Spaces are limited.

Tuesday, January 1, 2013

Keep Your Head Up

Upward Facing Dog- Urdhva Mukha Svanasana

(OORD-vah MOO-kah shvon-AHS-anna)
urdhva mukha = face upward (urdhva = upward
mukha = face)
svana = dog

I sit more than I would like to throughout the day.  I feel like I am constantly in a seated posture therefore whenever, I get the chance I like to open up in the opposite direction.  For that I turn to Upward Facing Dog.   It just feels good to peel your body up off the floor and open the chest, while given that back a really nice deep stretch.  

Upward Facing Dog will help with a stiff back, sciatica or even slipped or prolapsed discs.  Upward Dog strengthens the spine and helps prevent backache.  In this pose you open the chest improving your deep breathing and allowing the lungs to expand.  Up Dog improves overall posture, strengthens the spine, arms, wrists, tightens the buttocks and is therapeutic for asthma.

Up Dog is cautioned for those who are pregnant, suffer from carpal tunnel or maybe suffering from a headache.

Step by Step

  1.  Lie down on the floor with your belly face down.  Place the tops of your feet on the floor.  Place your hands below the shoulders palms spread the fingers nice and wide.  Elbows hug into your side.  
  2. Inhale and lift your head and chest until your arms are straight.  Lift your thighs off the mat as well as your press firmly through your palms and fingers.  
  3. Press your tailbone towards the floor and keep the bottom firm but not tight.  
  4. Reach the chest up towards the ceiling while keep the shoulder blades firmly back.  
  5. Hold Upward Facing Dog for 15-30 seconds breathing easily.  
  6. Lower back down to the mat slowly as you exhale.  You can push back into child's pose to counter your stretch.  
  7. Repeat when your ready and increase the amount of time or breaths in your Upward Facing Dog. 
Combat stiffness with Upward Facing Dog.  You'll be glad you did!