A hub for all yoga-related topics connected to our Grand Rapids community, local practice tips, and studio offerings.

What is Vinyasa Yoga

What is Vinyasa Yoga?

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Vinyasa Yoga 101

So you’ve taken a Vinyasa Yoga Class and may have even heard your favorite teacher call out “take your Vinyasa”. This can be confusing. The term Vinyasa actually has a few different meanings that are used quite frequently and are not mutually exclusive.

The word Vinyasa can be translated into arranging something in a special way, such as yoga poses. Vinyasa is one of many different styles of yoga and is a practice where we link the breath with movement. We coordinate and flow poses together from one pose to the next and do each set of poses on each side of the body.

Before transitioning to the other side of the body we hear the teacher call out “take your Vinyasa” or “take your Chatarunga”. This means that we move through the transitioning poses of Downdog, Plank, Cobra/Updog, and then back to Downdog to neutralize the body before beginning the other side. These transitional poses are part of the tradition of yoga and have been practiced this way for thousands of years. So again, linking poses together using the breath. These 4 poses are linked together as transitions and are considered a “Vinyasa”.

Vinyasa is one of the most popular styles of yoga

We understand why Vinyasa Yoga has become so popular. It’s a dynamic style of yoga practice that burns calories, kicks up your heart rate, AND builds strength and flexibility. What’s not to love?

By consciously flowing with breath and movement we anchor ourselves in the present moment. It is often referred to in classical yoga as the “breathing system”.

Vinyasa Yoga Classes are always different

There is a ton of variety in Vinyasa Yoga Classes. Normally, no two yoga classes are the same. Teachers choreograph and link together poses that open certain areas of the body. Some days you may work hips and quads, other days shoulders, core or low back. Some days, you get a mixed bag where you get a little bit of everything! Almost certain though, you will get a spine lengthening and strengthening session regardless if you work the upper or lower body. All yoga poses revolve around the axis of the spine.

There is a saying in yoga…

‘Age is not defined by a number but by the flexibility of your spine’

We agree wholeheartedly~

There are many styles of yoga to explore

Hatha yoga is a set of postures for physical and mental exercise used to open up the channels of the body. “Ha” means sun and “tha” means moon. We balance the sun (masculine) and moon (feminine) energies of the body to develop strength and flexibility. This is a transformation style of yoga that focuses on the 8 limbs of yoga designed by Patanjali, the Father of Yoga.

Restorative yoga is where we utilize gravity and many props to hold poses for long periods of time. These poses are normally close to the ground or practiced on the belly, seat or back. It is the opposite of a “yang” practice which revolves around dynamic energy. This practice is meant to offer up more stillness and challenge the mind by slowing down.

Ashtanga yoga was the first style of yoga and is the foundation that all yoga derived. It was developed by Sri K. Pattabhi Jois in the early 1900’s. Ashtanga Yoga is a progressive set of postures or asanas that is linked together with the breath to induce an internal heat that purifies the muscles and organs. It is the same set of postures each time. This yoga creates a strong body and calm mind. There are 3 sets or series in Ashtanga Yoga. The short-form primary series is usually what is taught in most yoga studios that offer Ashtanga Yoga.

There are several other types of yoga to explore such as Kundalini Yoga, Bhakti Yoga, Jiva Mukti Yoga and more. Finding the right fit for your lifestyle is key.

 

Dp I have to be flexible to practice yoga

Do I have to be flexible to practice yoga?

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Ask any yoga teacher, and they’ll easily share a handful of questions or excuses they often hear as to why new students think yoga isn’t right for them.

Perhaps the most common one is the belief that you have to be flexible before ever setting foot on a yoga mat.

And I really can’t blame you for thinking this. Take a look at any Instagram account or magazine cover and you’ll see yogis bent into ridiculously perfect poses.

Thinking you have to be flexible to try yoga is like saying you have to be in shape to go to the gym or know how to cook to take a cooking class. The truth is, practicing yoga regularly will help you become more flexible over time.

But it’s called practice for a reason. You have to start somewhere.

I simply ask that you give it a try, commit to a regular practice (2-3 times per week to start), and stay patient. Also, take the following pieces of advice to heart.

If group classes feel intimidating as a beginner or you’re looking for an introduction to the practice on a more intimate level, try a private yoga class. A one-on-one yoga session will meet you where you are at specifically and help you find your own rhythm either at home or in a studio environment.

Tips for building flexibility through yoga

Befriend your props: Props – including straps, blocks, and blankets – are not just for beginners. Smart yogis use them on any given day for a number of reasons. One is to bring the ground closer to you to release strain on your hamstrings. A second is they allow you to rest in restorative poses to tone down the intensity of certain shapes. Make it a habit to grab props before each and every class.

Develop a stretching routine: Everyone has certain body parts that are far tighter than others. Maybe it’s your hamstrings, hips, shoulders, or neck. To avoid common yoga injuries as you build flexibility and strength, identify which body parts are your weaknesses. Then target those daily with a small handful of stretches. Learn to identify the difference between sensation and pain.

Breathe through your muscles: Even and sustained breathing brings oxygen into your muscles. I’ve found that many new yogis notice the loud, even breaths of their neighbors throughout class and wonder “Do I have to do this too?” Yes, absolutely! A strong breath practice not only keeps you energized throughout class but also sends oxygen into the places you need it most.

Feel the heat: While you can certainly practice yoga anywhere, the reason we crank the heat in our hot yoga studio at Fever is that it loosens your muscles, making it easier to build flexibility without causing injury. This means two things. One, don’t push too far in a heated space, as your muscles might be deceiving you. Two, accept the fact that you won’t feel quite as flexible in a colder space as you do in our studio.

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Very few yoga students walk into their first class wildly flexible. But that’s okay because flexibility isn’t the main goal of yoga anyway. Yoga helps you practice mindfulness, live in the present, and increase your self-confidence.

Flexibility is certainly a perk of steady yoga practice, but it shouldn’t be a fear that keeps you away from ever stepping onto your mat.

common yoga injuries and how to prevent them

Common Yoga Injuries and How to Prevent Them

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Last week we covered seven basic, overarching ways to avoid yoga-related injuries. Now, let’s dive deeper into some of the most common body parts that yogis injure – and learn practical ways to protect yourself.

Hamstrings: One of the most common body parts that can get injured due to yoga is your hamstrings. Forcing your legs straight into any pose – whether you’re standing, sitting, or lying down – can damage your hamstring muscles. This kind of injury often builds up gradually, turning into hamstring tendonitis.

How to avoid hamstring injuries: Avoid forcing your legs into any stretches and you’ll find these injuries quite easy to avoid. Hamstrings are notorious for taking time to open. While you do not have to be flexible to practice yoga,  the strings are not your most flexible body part by nature. Try applying added focus on contracting the front of your body (quads and lower abs) when you fold forward to let your hamstrings feel safe letting go and move just to the point of sensation. Don’t use your hands to pull your body deeper into forward folds. Those of you with a lot of mobility in your hamstrings need to be cautious and focus on engaging your outer hips, as it’s possible for you to overstretch and cause injury.

Shoulders: Yoga can cause shoulder injuries as a result of improper overuse. Poses like plank, chaturanga, cobra pose, and upward facing are common culprits. I’ve also seen shoulder injuries arise due to students not listening to their bodies’ signs of fatigue. Don’t push through chaturanga when your body is screaming for a modification or a rest.

How to avoid shoulder injuries: Avoid putting heavy weight on the joint by keeping the shoulders locked into the back on the poses listed above. Be sure to hug the elbows into the side body as you lower down through chaturanga and drop your knees down if this is hard to accomplish. Nail the elbows grazing into the ribs as you lower first – then try to lower down in one line with knees lifted. In your updog and cobra poses be sure to expand into the collar bones and externally rotate the shoulders and pull them down into the back pockets.

Wrists: Much like elbow injuries, wrist pain is a result of repetitive stress. This small joint is often already aggravated by too much computer usage. Those of you with weaker upper arms and forearms are at a higher risk because you won’t be able to press your palm firmly enough into your mat to relieve the weight placed on your wrist.

How to avoid wrist injuries: Supplement your yoga practice with some basic arm exercises designed to tone and strengthen. Use dumbbells or resistance bands when you visit the gym. The stronger your arms are, the less pressure you’ll place on your wrists. Alternatively, I recommend placing your knees on the ground to modify poses, like chaturanga, while you build wrist strength.

Lower back: Among the most frequent yoga injuries, lower back pain is often caused by rounding your spine in forward folds or downward dog. Rounding and overstretching is a recipe for injury and irritation, as it causes your spine to flex the opposite way it is supposed to.

How to avoid lower back injuries: Don’t shy away from bending your knees in forward folds; this allows your back to decompress and relax. Engage your lower belly in most poses – especially chair – as core strength contributes to a strong, healthy back. Keep a small bend in your knees throughout practice and remember to tuck your pelvis under your spine.

Knees: Knee injuries are often related to a lack of flexibility, especially in poses that target your tight hips. Other times, they’re the result of your knees falling out of alignment in poses like Warrior or triangle pose.

How to avoid knee injuries: When bending your knee in a pose like Warrior 2, always check that it is tracking over your middle toe. You never want it to cave inward because it adds unnecessary strain. When your knee is straight, avoid locking your knee joint. Additionally, avoid spending long periods of time in deep hip openers until you build flexibility there.

Neck: Any time you apply pressure to your neck – such as during a headstand – you’re compressing your neck. This can lead to pain in your cervical vertebrae. Your neck is one of the scariest places to harm since it takes so long to heal properly.

How to avoid neck injuries: Never put pressure on your head in any kind of inversion – including when you prepare for full wheel. Don’t force yourself into poses that the rest of your body (shoulders, wrists, abs) isn’t prepared to support you in.

Given all the proven benefits of yoga, but also the many potential risks, what should you yogis do? My biggest advice to avoiding yoga injuries is a combination of gradually easing into each practice, noting when your body feels pain over sensation, and mixing yoga with other exercise forms to strengthen weak areas. Remember that group classes while fun, may not be for everyone. Schedule a one-on-one private yoga session. While more expensive, they target you and your needs specifically and make easing into your practice a much smoother transition.

At Fever | Yoga Cycle Strength, it’s our mission to teach an anatomically-sound yoga practice that keeps your bodies safe and strong. If you ever start noticing pain or discomfort, let your yoga instructor know so we can help adjust you or modify your pose.

Avoiding yoga induced injuries

AVOIDING YOGA-INDUCED INJURIES

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Doesn’t it always seem that just as you’re getting really comfortable and strong in your vinyasa yoga practice, an injury comes along that knocks you off your feet and requires you to slow down? Whether it’s a strained muscle or a broken bone, the lesson is simple: time to rest and heal.

Thankfully, yoga is a form of exercise that thrives off of alterations, changes, and meeting you where you are each time you step on your mat. It offers plenty of variations for those needing to ease up, and it actually can help you prevent or recover from injuries.

When You’ve Gone Too Far

As a general rule, you should never feel pain in your joints. If you do feel pinching sensations, it’s an indication to stop and relearn your technical approach.

Muscles are a different story. Muscular soreness is an unavoidable sensation caused by any physical activity: running, biking, weight lifting, dancing. This kind of soreness is natural. But if you start feeling pain in your joints – such as in the vertebrae or shoulder joints – while attempting complex movements, it’s time to modify.

Wave your yoga instructor down and ask for a few pointers. At Fever, we do our best to help students right during class, but if we can’t answer all your questions, please grab us before or after class.

Conquering the Ego

If you are experiencing an injury, one of the hardest things to face is your own ego. You’ll begin to cringe when you have to back out of a pose or rest in child’s pose rather than following the sequence you used to easily flow through. I’ve got some blunt honesty for you: let the ego bleed itself to death. This is exactly what you’ll need to free yourself from the whiny voice in your head that thinks your value is tied to your success.

Then, you’ll be able to reframe your mind. Injury demands you to ask what your priority in yoga really is. When you can no longer do the “cool” poses, you must identify whether your motivation is finding inner peace or simply mastering advanced poses.

Injury Prevention

1. Sudden or Acute Pain– Do you know the difference between stretching within your limits and pushing beyond them? Often, we slip into the latter and our body gives a shout of pain.

What to Do: Speak up if something doesn’t feel quite right when your instructor makes an adjustment. Give yourself some compassion when you have the desire to force or contort yourself into a posture that’s just not happening today!

2. Connective Tissue Tears– Occasionally, your joint may take on too heavy of a load, such as your knees in Chair Pose or your elbows and wrists in arm balances.

What to Do: Stop what you were doing immediately before making the injury worse. You may want to take a few days off, but when you do return to your mat, remember to focus on stability rather than stretching; this way you’ll stay within your limits.

3. Repetitive Stress Injuries– Dedicated yogis occasionally experience stress injuries – like tendonitis – from repeatedly doing the same movements.

What to Do: Though you may have a favorite style of yoga, mixing things up and trying not only different yoga classes but also other forms of exercise, is a great way to shift the frequency away from overused body parts.

4. Connect Privately – Consider taking a 1:1 private yoga session to ensure you stay safe in your body. This will train your mind and body properly so you don’t pick up bad habits while conditioning.

What to Do: Schedule a private yoga class with an instructor with over 10 years of experience and that teaches in an actual home base. Random yoga instructor online, while may be okay, are not teaching regular enough to teach intelligent private yoga classes. Anyone can market to a group or individual for private lessons, but their connection to a reputable studio should be a key factor.

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10 reasons we practice yoga

10 Reasons why we practice yoga

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If you’re new to yoga or have never practiced before, you may be wondering: why the heck do people submit themselves to this crazy yoga practice? And if you’re a seasoned yogi, it’s always worth reminding yourself exactly why you step onto your mat each day.

Most people start practicing yoga hoping to gain a combination of flexibility, strength, and stress relief. But most yogis experience a change of heart regarding why they do yoga – most often pointing to self-compassion, spirituality, and community as the lasting benefits.

Let’s look at 10 different reasons why people do yoga, starting with the physical and moving into the deeper reasons.

1. Yoga provides better flexibility and mobility. Over time, even the stiffest muscles can stretch and lengthen. But one of yoga’s biggest strengths as an exercise form is the functional flexibility it offers to make it easier to complete everyday movements – such as kneeling, bending, or reaching.

2. It builds full-body strength. Yoga is a full-body workout. In any given class, you’ll touch on just about every muscle group in your body with both long, static holds, and fluid, dynamic movement. By supporting your own body weight and intentionally pulling each muscle up and in, you’re building functional strength right where you need it.

3. Yoga relieves stress. Yoga balances your body, mind, and nervous system, helping you relieve tension, ease your frantic mind, and steady your breath. Perhaps most importantly, it forces you into mindful awareness of the way you react to difficult situations, preparing you to respond more positively in the face of future stress. Read more about relieving anxiety through the power of the breath here: The Power of Yogic Breath to Relieve Anxiety

4. It detoxifies your body. Twisting poses and backward bends help give your body’s natural rhythms a boost. When you move in these poses, you squeeze your organs, pumping fresh blood throughout your body and removing waste from your cells.

5. Yoga reminds you to breathe. In class, you’re continually reminded to inhale deeply and exhale slowly, allowing you to notice when your breath is suffering – whether from physical exertion or emotional toil. I can’t tell you how many times this practice has helped me cool down off my mat – either by offering physical relief or preventing me from saying or doing something I would regret.

6. It helps increase concentration. I believe most of us today have concentration troubles, resulting from this digital age and the many tasks constantly tugging us in different directions. Yoga teaches you to continually observe your body, breath, and emotions. It focuses your mind on one pose at a time – often for much longer than you’d prefer! Over time, this practice can increase your ability to focus off the mat – boosting creativity and energy.

7. Yoga increases self confidence. Beginners and experts alike struggle, sweat, and fall over quite often in yoga class. But, guess what? No one is here to judge you on your performance. So, learn to laugh at yourself and keep showing up on your mat. Because, dedication to your practice will bring improvement – even if it’s not in the way you expected.

8. It helps you live in the present. If you spend much of your days planning, worrying, or regretting your actions, yoga can help you unplug and focus on what’s going on in your body and mind in this moment. Give it a try if for no other reason than setting technology aside for 75 minutes. Through breathwork and experience, you’ll learn to live in the present off your mat too.

9. It encourages playfulness. How often as adults do we get to practice new things, like balancing on our head or flipping upside down? Yoga brings you back to that child-like mind, where you explored and approached new situations with curiosity and playfulness, rather than anger and ego.

10. Finally, yoga builds community and connection to an ancient lineage. When you practice yoga, you become part of a four thousand year old tradition. You’ll discover a multitude of tools for enriching your lives – from meditation to health tips, and much more. Yoga can provide an amazing opportunity to discover new friendships, teachers, and communities. I can tell you that I’m continually inspired by the teachers and students who walk through these doors.

The truth is that yoga is not about simply changing your brain or your body. It transcends those goals and helps you connect to what you already have – and who you already are.

So, why do you practice yoga? I’d love to hear some of the reasons you step onto your mat each day!

Introducing Kundalini Yoga

Introducing Kundalini Yoga

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What is Kundalini Yoga?

“The primary objective of Kundalini is to awaken the full potential of human awareness in each individual; that is, recognize our awareness, refine that awareness, and expand that awareness to our unlimited Self. Clear any inner duality, create the power to deeply listen, cultivate inner stillness, and prosper and deliver excellence in all that we do.” – Kundalini Research Institute

Yoga itself has dozens of variations in philosophy and style. Some are structured as a physical workout while others put a strong emphasis on meditation. Kundalini is a little of both – an uplifting blend of spiritual and physical practices that incorporates movement, dynamic breath, meditation, and chanting of mantras. Its aim is to awaken higher consciousness in its practitioner by activating energy centers throughout the body.

In Sanskrit, the word “Kundalini” means “coiled snake.” Early Eastern religions believed that everyone possesses a divine energy at the base of the spine. It’s something we’re born with, but we each must strive to uncoil it. Through Kundalini, we turn potential energy into kinetic energy, awakening our Higher Self.

3 Practical Reasons to Try Kundalini Yoga:

Often referred to as the “yoga of awareness,” Kundalini focuses on the expansion of your sensory awareness. It is one of the most powerful and complete yoga practices you’ll encounter, as it creates an aligned relationship between the body, mind, and soul.

Building Awareness Will Expand Your Life: Kundalini yoga is designed to strengthen your intuition and willpower. As you unravel the energy within you, you’ll gain awareness and an improved presence in the world, resulting in new opportunities and experiences.

Discover the Magic Outside of Your Comfort Zone: Kundalini combines so many elements, from stretching to breath work to sound meditations. The spontaneous nature of each class will keep you light on your feet and ready for anything.

Find Your Voice and Share with the World: Kundalini yoga helps us find our voice and discover the courage to use it kindly and effectively.

Don’t worry if you’ve never heard of, or practiced, this form of yoga before. As always, Kundalini asks that you honor yourself, move at your own pace, and listen to your body’s needs – asking for adjustments and modifications when necessary.

Yoga for managing stress

Yoga for Managing Stress

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Teenagers are barraged with many powerful life stressors, including grades and the pursuit of a college education, puberty, family issues, relationships, lack of sleep, jobs, and extra-curricular activities. It’s no surprise that the American Psychological Association (APA) named teens one of the most stressed-out age groups in the United States.

When we experience a perceived threat – whether physical or emotional – our bodies activate a “fight or flight” response. Historically, this response was triggered only occasionally in response to deadly dangers. However, these days certain chronic situations expose our bodies to extended periods of stress.

For teenagers, this stress is coming at a critical developmental stage – right when their life habits are forming. And they often don’t have the tools or experience to manage it yet.

When a person experiences chronic stress, their body attempts to build coping mechanisms. The problem is that these can be either positive and healthy coping mechanisms or negative and maladaptive coping mechanisms – such as drugs, depression, and even suicide.

What are Coping Mechanisms?

Coping mechanisms are the strategies we use in the midst of stress or trauma to help manage difficult emotions.

Healthy coping mechanisms include:

Support- seek the steadiness of a community, rather than self-isolating and internalizing your feelings

Relaxation- practice meditation, progressive muscle relaxation, and breathing techniques

Physical Activity- on the other hand, exercise serves as a natural and healthy form of stress release

Healthy Eating- for more, read our Ayurveda blog or our Nourishing Your Body blog

Negative coping mechanisms include:

Consuming too much alcohol

Smoking

Sleeping all day

Eating unhealthily

Isolation

How Does Yoga Help Us Develop Healthy Coping Mechanisms?

Luckily, yoga and meditation are among the many resources that can help both teens and adults develop healthier responses to stress.

Mindfulness techniques give students the capacity to cope with stress, providing a sense of self-empowerment and helping them overcome obstacles that previously would have seemed impossible.

Yoga practice helps redirect attention, improve concentration, and increase self-control.

It reinforces teenagers’ need for independence by teaching them that feeling better is within their control.

Additional Study Results

The results of a long-term study from the University of Cincinnati showed that a regular yoga practice helps people develop long-term resilience to stress. It analyzed 125 at-risk youth over a 10-year period and discovered that the students who participated in weekly, mindful yoga programs developed significantly stronger coping skills.

A study conducted by California State University concluded that participating in yoga classes for two hours each week helped students improve their self-esteem, classroom behavior, and physical health.

An article in Forbes Magazine revealed that yoga increases student retention rates in schools by teaching healthy coping mechanisms against stress.

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Many schools and community organizations have begun to implement yoga and mindfulness programs into their curriculums over the past few years. As these continue to grow, they will empower both youth and young adults to identify healthier coping mechanisms as a response to their stress. When they encounter painful emotions or trauma, they’ll have an enhanced ability to regulate their reactions.

I highly recommend that those of you who are parents to teenagers consider enrolling them in a monthly yoga membership if they’re interested. We also offer weekly, candlelit community classes for only $5, which are a great place to start learning the yoga poses and vocabulary, as well as start building a safe, welcoming support system.

All about yoga blocks

All About Yoga Blocks

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A lot of new yogis tend to shy away from using blocks, thinking the props will quickly betray them as a beginner, incapable of mastering all of the poses. They feel the whole point of yoga is to become flexible enough to do every pose without using a prop.

Don’t be ashamed if you’ve ever thought this yourself! The truth is, blocks are critical to everyone’s yoga practice, whether brand new or a yoga master. The trick is to let go of your ego-based “How does this make me look?” approach and shift toward the “How does this make my body feel?” mentality.

Why Use Yoga Blocks?

A yoga block is a brick-shaped item made of either cork, wood, or foam. You can achieve three different heights (4, 6, and 9 inches) depending on the way you flip your brick. Blocks (and other yoga props) help you enter postures safely with proper alignment, ensuring you are not only safe but also experience the benefits of the pose – even if your hamstrings are tight.

If you’re new to yoga, they help you train your body to bend, twist, and stretch. If you’re experiencing an injury, they help you modify your practice so you can continue to recover. And even if you’re perfectly healthy and have been practicing for years, there are days your body just needs a little help – and that’s okay!

1. They Bring the Ground to You– Try using blocks under your hands in forward folds to release the strain on your hamstrings as you stretch toward the ground. We’ll often encourage them in the trickier folds, like half moon and standing splits. But, if you’re a beginner, don’t be afraid to grab two to use during standing forward fold too.

2. They Build Strength– Stretching isn’t the only benefit of blocks! They can be used for strength-building exercises just as well. In the studio, we often ask students to put a block between their legs during ab exercises or wheel pose. It introduces an additional element of resistance, ensuring you’re getting the most out of your efforts.

3. They Allow You to Rest in Restorative Poses– Finally, blocks can be used to tone down the intensity of yoga poses. They support you so that you can still experience the positive effects without exerting as much effort. I love using a block for a restorative bridge pose at the beginning or end of class.

Time for to Level Up

The beauty of yoga is its acceptance of students of all levels of experience, flexibility, and strength. Using blocks and other props is not something to shy away from, and I truly hope you’ll all continue to embrace their ability to help you modify, strengthen, or rest – depending on your need each time you step on your mat. Join us for a yoga class to try it out!

yoga poses to help you sleep better

Yoga Poses to Help You Sleep Better

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Are you having trouble falling asleep at night? Do you wake up for work in the morning simply exhausted from tossing and turning? You’re not alone – and it could be costing you more than you think. Research shows that consistent lack of sleep can lead to associated health problems, such as anxiety, depression, and diabetes.

But a good night’s sleep is within your reach thanks to, you guessed it, yoga!

Yoga practice doesn’t always have to be an intense, blood-pumping, sweaty workout. Some of the most amazing aspects of yoga are the subtle changes you experience through focused breathing and bodily awareness. I’ve found that taking a few minutes at the end of my day for yoga and meditation are essential to unwinding and relaxing before bedtime.

So, how exactly does yoga help us sleep better?

Yoga helps us get in touch with our breath. When you slow down and hold a pose, you’ll identify different areas of your body that are tense – think: shoulders, hips, back. The longer you sit and breathe through the pose, the better your chances of releasing that tension and gradually letting go. Plus, stretching in general has a wonderful calming effect.

Yoga reduces stress. Difficult and exciting events both bring stress into our lives. Whether you’re in the middle of a demanding season at work or preparing to marry the love of your life, you’ll likely experience stress. Practicing yoga mindfulness before bed will help reduce levels of cortisol (ie: the stress hormone), reducing the amount of time you spend tossing and turning.
Yoga helps us create a routine. If you’ve ever struggled with sleeping, you’ve probably heard advice like “go to bed and wake up at the same time each day” or “don’t look at your phone before bed.” While these practices may work for some, I’ve found that yoga has the most significant impact in creating a routine that works for me. Ten minutes of gentle yoga before bed can do wonders in setting you on the right path.

Yoga helps us handle uncertainty. One of the biggest culprits of insomnia is a restless mind. Often, my body is physically exhausted, but my mind won’t zip it! I’ll stress about additions to my planner, adding activities in tight spaces, upcoming events. Adapting to a yoga-before-bed practice helps me accept where I am in each moment. And, sometimes, where I am is…awake. This acceptance that I can’t sleep actually helps me be able to relax more. It’s weird, but it really does help eliminate the anger and frustration.

Looking for a few poses to aid sleep? Here’s a sample routine:

  • Hero’s pose | Virasana – take this opportunity to lengthen your spine and open your chest. Settle into your calming breath pattern and clear your mind.
  • Cat and cow– Roll forward onto your hands and knees, flowing between these two poses for as long as you like.
  • Child’s pose | Balasana – Sink your hips back and settle your chest onto the floor. Breathe deeply through your belly and lower back.
  • Legs up the wall | Viparita karani – This helps drain acid from your legs, decreasing symptoms of fatigue and soreness. Stay here as long as you like.
  • Supine twist– This is a great back stretch, helping you relax and prepare for sleep.
  • Happy baby | Ananda balasana – Gently rock back and forth on your back to massage your spine.
  • Butterfly pose | Suptabaddhakonasana – a supported butterfly can help you relax deeply while focusing on the breath.
  • Savasana- It’s called corpse pose for a reason! Use this as the final pose before crawling into bed, closing your eyes and freeing your mind from thoughts.
building a toned body thru yoga

Building a Toned Body through Yoga

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Yoga Isn’t Just Flexibility

Yoga is one of the most effective ways to build functional strength and a lean, athletic body. Because you’re using your own bodyweight, every movement recruits multiple muscle groups, improves joint stability, and develops deep core strength.

Vinyasa Builds Heat Quickly

Vinyasa Yoga links breath with dynamic movement. At Fever Yoga Cycle Strength, our vinyasa classes build heat quickly.  That warmth increases circulation, boosts mobility, and helps muscles fire more efficiently so you feel stronger rep after rep. With consistent practice, students notice toned arms, defined legs, a stronger back, and a more stable, sculpted core.

Yoga Supports Strength By Improving Recovery

When your body can move well — without tightness, stiffness, or inhibited range of motion — you get more out of every workout, whether it’s yoga, barre, cycle, or strength training.

If your goal is a toned, resilient, well-balanced body, incorporating vinyasa yoga a few times per week is one of the most intelligent ways to build strength without joint strain. You’ll move better, feel stronger, and develop muscle definition that lasts.

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