YouYoga

YOGA THAT LETS YOU BE YOU

Pilates isn’t just for the Core July 31, 2012

Darrell Duane-Wray, Certifited Pilates Teacher

 
 
 
Last Saturday I challenged my Chair Pilates class at YouYoga to get off the chair, and to try a few series of standing movements.   The goal  was to focus on developing some upper body strength, as well as improving posture.  The students practiced 3 individual, standing, upper body movements which have been outlined below.  These movements were done with the aid of a wall to help increase body awareness, along with proper body alignment.  As the student’s body awareness grows,  these exercises can be done without the wall to develop greater strength in the upper body, and core.  The beauty of these movements is they require little to, no equipment…..just your willingness and effort to move, and connect with your own body.
  
 
Zip-up  (2 lb weights if desired)
 
  • Standing up straight (shoulders, hips, knees and toes in alignment) back against the wall,  or if more advanced away from the wall.
  • Arms down at your sides.
  • Inhale and begin by, bending your elbows out to the side as you draw your hands up the mid-line of your torso.  Plams face in-ward, and fingers tips face each other.
  • Exhale and lower the hands and arms slowly, resisting gravity as you go.
  • As you gain body awarness, add 2lb weights to increase intensity.
  • Repeat 8 to 10 reps.
 
 
  Bicep Curl (2 lb weights if desired)
 
  • Standing in the same position as the Zip Up.
  • Arms down at your side, this time palms facing forward.
  • Bend the arms at the elbows, as you inhale lift the palms up towards the shoulders, and exhale as you bring them back down.
  • As you gain body awarness, add 2lb weights to increase intensity.
  • Repeat 8 to 10 reps. 

 

Wall Push 

  • Standing up straight facing the wall.
  • Extend your arms straight onto the wall from your shoulders, palms sealed to wall.
  • Walking your feet back to add more resistance.
  • Inhale, engage your core.
  • Exhale, bend your arms allowing elbows to go out to sides, and lower your body towards the wall.
  • Inhale, push back up to your starting position.
  • Repeat 8 to 10 reps.
     
     

Most students participating in Chair Pilates classes are unable to share in a traditional mat Pilates practice; however, at YouYoga we don’t want that to limit our students growth!  So, there are many ways to adapt a practice to help meet each students individual needs.  These standing arm movements are just a few examples of how we can help improve your upper body strength, while at the same time bringing more stability to your body’s core.  Remember, Pilates begins in the core and moves out to the rest of the body giving you increased awareness, strength and balance.  We look forward to seeing in Chair Pilates soon!

 

Helping you connect in Mind and Body,

Darrell-Duane Wray, Certified Pilates Teacher

 

 

Strawberry-Grapefruit Smoothie July 29, 2012

I bought a juicer at the beginning of the new year.  The goal was to bring some power-packed nutrients right into my body, and so far I’ve been pleased.  I’ve tried many juices that are both fruit and veggie based, and I’ve enjoyed them all.  However, when spring came around I was able to try out some strawberries, and I love the crisp, tart, freshness they bring to a serving of morning juice.  I stumbled upon this recipe from Whole Living Magazine’s May 2012 issue.  It was part of their 3 day cleanse.

It’s believed that by using seasonal fruits and vegetables in a specific combination, one can begin flushing old waste and toxins from the digestive system.  This in turn brings a sense of well-being, possible weight-loss, and increased energy.  I must be honest, doing a cleanse is not the most fun way to experience food, but Whole Living Magazine does an excellent job at making the food tasteful, as well as interesting.

This smoothie by far is one of my favorites, and I still make it when time permits in the mornings.  If you have a high-powered blender you can use it to make these ingredients into a smoothie.  I opt to use my juicer getting down to the pure nutrients of the fruits.  Let’s get to the YUM! You will need the following ingredients:

Ingredients:

1 Ruby Red Grapefruit, peeled, seeded, and chopped

2 cups of hulled, fresh strawberries

1 sweet apple, cored and chopped.  I prefer to use Fuji apples.

1 inch fresh ginger, peeled and chopped

1 cup of water (blender only)

Press all ingredients through a juicer, or place in a high-speed blender.  Process until smooth and enjoy!

 

Sunday Inspiration 42 July 15, 2012

 

 

 “The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming  yourself.”

Anna Quindlen

 

NIH Asks Older Adults, “Ever Consider Yoga?” July 10, 2012

Senior in Easy Pose for Meditation

  

  The National Institute of Health (NIH) recently sent out a bulletin asking older adults if they had ever considered yoga.  It is accompanied by a great video featuring Dr. Marie A. Bernard, Deputy Director, National Institute on Aging.  She is a senior and has been practicing yoga for two years now.  The video only takes a couple of minutes.  Dr. Bernard discusses how she has benefitted from yoga and how other might also.  See the video here.

  http://nihseniorhealth.gov/exerciseforolderadults/benefitsforeverydaylife/video/bernardyoga_na.html?intro=yes

  While Dr. Bernard started with hot yoga, remember there are many types of yoga, so it is a viable alternative for everyone regardless of current fitness level.  I invite you, using the comments below, to share your experiences with both mat and chair yoga.  Here is your chance to help others understand the positive impact yoga can have on their lives.

  For a Bio of Dr. Bernard click here.                                                                                            

  http://www.nia.nih.gov/about/staff/office-director/marie-bernard-md

 

My Yoga Experience by L-Jay Health July 9, 2012

L-Jay visited my blog earlier this week, and liked our post on Yoga and COPD.  I took the time to check out what he was sharing on his blog, and I found a wealth of wonderful information.  Much to my pleasure he also had a post on his first yoga experience…….it was positive of course, and he now joins in a yoga practice 3 days a week!!!  L-Jay posted an astonishing list of yoga benefits from a physiological, psychological, and on a chemical point of view…….I loved it!!!

Please follow this link to learn more about the amazing benefits of yoga, and then step onto your own yoga mat pronto! 

be amazed:http://ljayhealth.wordpress.com/2012/05/20/my-yoga-experience/

 

Karma (you reap what you sow) July 8, 2012

Filed under: Daily Yoga Dose — YouYoga @ 8:43 pm

Karma (you reap what you sow).

 

Sunday Inspirtation 41

 

 

  “If you always put limits on everything you do, physical or anything else.  It will spread into your work and into your life.  There are no limits.  There are only plateaus, and you must not stay there, you must go beyond them.”

Bruce Lee