Grand Rapids Hot Yoga Archives - Fever

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Nourishing Your Body Before and After Hot Yoga

December 17, 2023/in Featured, Hot Yoga Benefits, Private group yoga classe, Yoga for Weight Loss, Yoga Grand Rapids, Yoga Teacher /by Shannon Austin

As you know, yoga involves movement, twisting, and turning. The last thing you want when you’re busy flowing through a new sequence is to experience a stomachache, bloating or gas. But it’s really hard to fuel our bodies correctly. Sometimes we accidentally eat gassy veggies before yoga class and other times we forget to drink an adequate amount of water.

As yoga instructors, many of our students ask what to eat, when to eat, and how to hydrate properly in order to enjoy a successful hot yoga workout.

We think this is a great question and hope we can show you some simple tricks to staying healthy and energized throughout your yoga practice. Especially in the heat of summer, it can be tough to keep our body full of the nutrients we need to make it through intense work outs and hot yoga classes.

Why is this so important? When you have the right amount of food and water in your body, you’re able to build and tone your muscles. But when you fail to do so, your body finds itself in “preservation” mode, too busy trying to provide basic energy and unable to create new muscle.

6 Tips for Nourishing Your Body the Right Way

Time It Right: So, when’s the best time to eat before yoga class? Ideally, we ask you not to eat 2 hours prior to yoga. However, it doesn’t hurt to load up on a 200-300 calorie healthy snack an hour or so before class. This will keep your stomach from rumbling obnoxiously while also providing enough time for digestion.

TIP! Bring some apple slices and peanut butter with you to work so you can munch on them before heading to class or grab an orange. Oranges are 87% water content and are loaded with vitamin C. They’re perfect for adding some quick hydration.

Avoid Fatty Foods: You probably already know this one, but before any workout, you should stay away from fatty or greasy foods. Focus instead on foods with fast-acting carbohydrates or lean protein. Your body can use this energy immediately to provide the boost you need.

TIP! Carrots and hummus is a light, easy snack that will give you the energy and nutrients you need. Save the tofu burger & fries for a once-in-a-while thing (and not before you hit class).

Bring an Eco-Friendly Water Bottle: At Fever, we strongly encourage you to bring an environmentally friendly water bottle to each and every class or we sell H2O at the studio in the event you forgot to pack one along. Bring water into the studio with you and remember to drink it whenever necessary (even during the class). We won’t always remind you to hydrate so be conscious of your intake before, during and after.

TIP! When your instructor offers the opportunity to skip chaturanga and go straight to a downward dog, use the extra time to hydrate if needed. Listen to your body – it’ll tell you when the time is right.

Snack Smart before AM Class: It’s hard enough to drag yourself to an early morning yoga class, let alone trying to throw in eating properly before the crack of dawn. We recommend eating as lightly as possible before class, then consuming a solid breakfast afterward.

TIP! For your sunrise yoga session, opt for half a cup of oatmeal, half an avocado, or a small handful of almonds. A cup of tea works well, also.

Befriend your Blender: Some of the best pre-workout snacks are healthy, protein smoothies. These fruit and veggie-filled drinks are all the rage these days, so it won’t take you long to google a recipe you like. If you head to yoga straight from school or work, mix it up in the morning and keep it in the fridge during the day.

TIP! Hydration is super important before yoga, so try adding ingredients like green tea, oranges, pineapple, or mango. The antioxidants will also prevent muscle soreness.

Hydrate and Replenish with Liquid IV: The first thing you’ll want to do after rolling up your mat is to drink some H20 and maybe even add some electrolytes to your water. Electrolytes help you replenish the much-needed nutrients, sodium and minerals your body lost during your sweat sesh. Whatever you do, just be mindful to keep your water bottle near you for at least an hour after class, although your body may crave extra water for the rest of the day.

TIP! You can also add in some other, naturally-hydrating drinks like fruit juice or coconut water. Even foods like cucumber, watermelon, and pineapple (all chilled) are a great post-hot yoga treat.

Remember, these are only suggestions. There are certainly additional food items you can add to the list. And it’s important to note that everyone’s body is different. Listen to yours to decipher which foods it can digest well and which are better left for an off-day. And after hot yoga, stock up on your lean protein by eating yogurt, drinking low-fat milk, or snacking on turkey and hardboiled eggs.

Most importantly, remember that these tips are designed to help you focus on your hot yoga practice in Grand Rapids, MI. We want our yogis to be fully invested in each hot yoga session, not worried about becoming dehydrated or depleting their adrenals.

STAY HYDRATED.

Disclosure: As an amazon associate we earn from qualifying purchases.

AVOIDING YOGA-INDUCED INJURIES

July 6, 2022/in Hot Yoga Benefits, Yin Yoga, Yoga Grand Rapids, Yoga Teacher /by Shannon Austin

Doesn’t it always seem that just as you’re getting really comfortable and strong in your 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 Yoga 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.

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How to Avoid Dehydration During Hot Yoga

January 21, 2021/in Grand Rapids Hot Yoga, Hot Yoga Benefits, Hot yoga hydrations, Yoga Grand Rapids /by Shannon Austin

“Make sure you drink lots of water.” I’m sure most of you have heard this at Yoga Fever as you’re rolling up your mat and packing to leave class. In fact, you hear this tip frequently, whether you’re training for a race, practicing yoga in heated rooms, or simply maintaining a healthy life.

The statement itself sounds simple enough, but I often notice dehydrated students in our hot yoga classes. Recognizing this problem up a list of other questions: What is the best way to hydrate? How do you know if you’ve had enough water? What are the key signs to look out for to avoid dehydration?

Tiredness, dizziness, cramped muscles, or no sweat – even in our incredibly hot room – are a few symptoms of dehydration. For yoga newbies, it’s totally acceptable to require a few classes for your body to acclimate to the heat, but continued struggle can be a sign of not enough water.

We’ve talked before about the best tips and tricks to nourish your body before a hot yoga class, but I want to focus on the critical importance of hydration.

Prepping for Your Hot Yoga Class

Enter the hot yoga studio already properly hydrated. It’s simply too hard to do it once you’re already in the room, as it takes your body about 45 minutes to process water. Hydration before yoga is essential to avoiding stiffness and cramping. Ideally, the bottle you bring will simply be for refreshment.

Then, make absolutely sure that you hydrate after class. I know many of you lead busy lives and are running off to the next thing after class, but don’t ditch that water bottle! Nutritionists recommend drinking at least 20 ounces of water after class to replace the fluids you burned off during class.

Sneaky Tips to Getting the Right Hydration for Hot Yoga

When practicing hot yoga, you simply cannot hydrate properly with water alone; you need the right balance of water and electrolytes. However, I advise against the many sports drinks out there, as they often have too much sodium and sugar. Coconut water, though, cannot be beat! With five key electrolytes, along with vitamins and potassium, it’s an ideal alternative. In fact, coconut water is so similar to blood plasma that it can be used as intravenous fluid in emergency transfusions – crazy, right?

Eat your water. The right foods can help you stay hydrated. Fruits and vegetables – especially lettuce, broccoli, grapefruit, cucumber, and watermelon – will increase your metabolism.

Spike your drink. Sometimes water needs a little boost of flavor. If you’re growing tired of your water intake, enhance your water with a kick of flavor – whether it’s a natural remedy like cucumbers, oranges, or lemons or a flavored powder.

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I want to challenge each of you to embark on your own personal hydration challenge. Sip on water all day, even when you don’t feel thirsty. Fill your reusable bottle as soon as you finish it. Slowly drink a bottle of water over the course of the hour leading up to yoga class. And drink another in the 30 minutes after class. Stock up on produce high in water volume. Give it a week and see how your yoga practice is transformed!

How to Choose the Right Mat for Hot Yoga

January 20, 2021/in Featured, Heated Yoga, Hot Yoga, Yoga Teacher /by Shannon Austin

Yoga mats are a game changer when it comes to a sticky, sweaty yoga practice. Recently, I was far from my yoga home and decided to test out another hot studio. However, I did not have my favorite mat with me as I was out of town. I figured no big deal, I’ll just rent one. The studio in and of itself was fabulous. It hit most of the checks on my “list” as to what makes a great hot space.

Beautiful and clean studio and lounge
Adequate space to flow and breathe
A yoga teacher who was clear, creative, and enthusiastic
Knowledge of alignment and body mechanics
The heat was seriously on point

But one major thing missed the mark: their rental yoga mats did NOT provide appropriate grip and safety. This completely changed my practice from stellar to super disappointing.

I suppose I’ve been blessed to practice on great mats in my hot yoga practice, which has led me to take for granted the superior traction that’s necessary to have an out of body hot yoga experience. So when I tried practicing on a lesser quality mat, I was unbelievably distracted by the possibility of my downward dog being split in two from my slippery hands and feet! Let’s just say: that hot yoga experience was not my usual “you’re Wonder Woman” experience.

If you’re going to practice hot yoga, and feel like a superhero the entire time, invest in a yoga mat and/or towel that is intentionally designed to manage intense heat and sweat. Otherwise, you’re only cheating yourself because your practice will be so distracted from holding on for dear life, that you won’t be enjoying the practice (which is clearly the point).

A couple tips: Just because it has a famous brand name, doesn’t mean it’s the best for hot yoga. And resist the urge to buy a yoga mat from your local pharmacy, home goods store, or supermarket.

So, what should you look for in a hot yoga mat?

Consider the Thickness– The weight of your yoga mat has a lot to do with how comfortable it will be. Too thin and your knee may experience pain during low lunge; too thick, you may feel a weakened connection to the floor – making you more wobbly in balancing poses.

Standard yoga mats are about ⅛ inch thick, which is a great option for hot yoga. If you know you have sensitive knees, go thicker so your yoga experience isn’t uncomfortable. If you’re always on the go, try a wafer-thin mat that you can fold up and fit in a suitcase.

Go for the Grip– There’s nothing worse than slipping and sliding around on your yoga mat during an intense, hot class. This is the exact opposite of what the practice is supposed to be doing for you. We want to take ourselves out of the world of frustration and become one with the experience at hand, not over effort to stay in place. When you shop for your perfect mat, be sure to check the material. You’re looking for a closed cell mat or one that wick away the sweat versus absorb it like a sponge. Make sure the mat description says it is used for ‘hot yoga’ and if it doesn’t do the trick (after the break in period), return it or send it back. For online shopping, we prefer the Lifeform brand for its superior grip and grounding ability.

Don’t Skimp on the Cost– Though I’m all about saving money when possible, a high quality yoga mat is worth the splurge – especially when you’re committing to a consistent hot yoga practice. If you choose the cheapest option, it will not hold your dog and will quickly become a slip and slide. Keep the inexpensive mats for the traditional yoga room or your at home practice, not the hot space. In the hot space, it will absolutely deem useless as the minute you sweat, all grip is lost.

Choose Support- At the end of the day, your yoga mat is your safety net and your right hand man. You carry it everywhere, it rides shotgun in your car, and you shed a lot of negative energy on it. It will always catch you when you fall (unless you bought it at CVS). Choose one wisely, one that supports you 100% through every down dog and every life changing experience.

Disclosure: As an amazon affiliate we earn off qualifying products

Is Yoga just for Women?

June 4, 2019/in Grand Rapids Hot Yoga, Hot Yoga, Is Yoga for Men?, Men and Yoga, Men who Yoga, Preventing Yoga Injuries, Yoga Grand Rapids, Yoga Practice /by Shannon Austin

In short, no.

One of the most prevalent yoga myths is that yoga is only for women. This is honestly one of the craziest myths – especially considering that ancient yoga was a male-dominated practice. It was created for 14-year-old boys people!! Women were not even able to practice it. Now that being said, the West has changed yoga in a plethora of ways; some may say it better, some may say it has lost its way.

I digress…

Why do men believe this idea that yoga is just for women? I don’t know, maybe it has something to do with mainstream media highlighting women in fancy yoga poses. I see why men have the idea it must be for skinny young chics but come on, we know what you see in social media is not reality.

A few other reasons they may have not boarded the yoga train: yoga isn’t a good enough workout for men; it’s too touchy-feely; you have to be flexible beforehand, and men’s bodies aren’t naturally built for these poses.

Let me make this very clear: yoga offers a tremendous array of benefits for everyone. That certainly includes our dudes.

Unfortunately, this myth leads to a disappointing statistic: of the 20 million Americans who practice yoga, less than 18% of them are men. At Yoga Fever, we have plenty of men who show up on their mats day after day. But if you’ve never given it a try, I urge you to read on to discover the many benefits of overcoming this myth. Then, pop in to try your first yoga class!

3 Great Reasons to Give Yoga a Try

Yoga extends your muscles’ range of motion: Men typically target a select group of muscles at the gym, including hamstrings, glutes, abs, and shoulders. However, these muscles can only be trained so far. And, when exercised too heavily, they can become injured. However, yoga uses your natural body weight and resistance to build lean muscle mass, which improves blood flow and helps your muscles recover faster. I highly recommend complementing your gym exercises with a regular yoga practice.

Yoga provides a full spectrum of health: Unlike most male fitness regimes, yoga views health as more than visible muscle strength. And that’s because yoga strengthens more than just the physical body. It also teaches you to calm your mind and open your heart, leading to pain-free movement, increased flexibility, and decreased symptoms of anxiety, depression, and rage.

Yoga melts away your damaging competitive spirit: While this is certainly common in women too, men are often especially haunted by an intense spirit of competition. Yoga teaches you to keep your eyes – and focus – on your own mat. All that is asked of you is that you show up willing to respect the needs of your body, knowing that your worth has nothing to do with the person next to you.

Tips for Men Starting Yoga

Don’t force the movement: Many men have a gift of strength, but a tendency to work their body too hard, ignoring pain and discomfort. When you step on your mat, I encourage you to identify the difference between sensation and pain, learning when to modify to protect your body.

Focus on what’s working: You may not feel comfortable in certain poses, but powerful and masterful in others. Know that yoga is a practice where you have permission to take what you need. There will be no drill Sargent barking orders or requiring you to do anything you’re uncomfortable with!

Set aside your competitive spirit: As I mentioned before, know that you might not be the best yogi in the room. It’s time to get accustomed to that. The only thing you should be worried about is improving your own practice. And, sometimes, you may have to take a step backward before making progress.

Dump your belief that you must already be flexible: 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.

Yoga truly is a strong, energetic, and challenging workout. But too many men never make it past that first-class or even show up at all. You may enter your first class as a skeptic, but I promise if you give it a few tries you’ll leave a sweaty convert! Oh, and one more tip—— yoga will improve your golf game by a mile. Now……who’s with me?

photo courtesy of wandering soul collective

The Story Behind Fever | Yoga Cycle Strength

February 18, 2018/in Grand Rapids Hot Yoga, Hot Yoga Studio, Hot Yoga Studio in Grand /by Shannon Austin

The Love Story Behind Our Studio

For some, Valentine’s Day is an opportunity to spend quality time with their significant other. For others, it’s a reminder to demonstrate love and vulnerability toward friends and family members. In the spirit of Valentine’s Day, I want to share my honest, vulnerable story behind the creation of Fever | Yoga Cycle Strength – and the tremendous community we’re building together.

The Story of Fever | Yoga Cycle Strength

This story starts in 2014 when my sister passed away unexpectedly. It was one of the hardest times of my life. It took a lot of soul searching, contemplation, forgiveness, and letting go to move out of that state of constant grief. About a year later, when I was beginning to recover and rebuild, I knew I had to do something more with my life. Something meaningful. No longer could I coast along doing things I didn’t love; I felt inspired – and almost obligated – to do more, to make my sister proud and to make a real difference. I was on a quest to find internal bliss by creating a life of purpose.

I honestly had never seen myself as a business owner but have a long line of successful entrepreneurs in my family. I knew my sister was with me when the idea unveiled itself to open a traditional hot vinyasa yoga studio that would than become so much more.

As the studio grew and as I continued to evolve, I knew I wanted to expand and level up. I just wasn’t quite sure what that meant. I didn’t want to duplicate what I had already done within a few miles like others so often do.

I traveled west for 8 weeks on a mission to hit every studio to become inspired. Toward the end of my journey, I landed upon a fantastic studio that offered multiple rooms. Each room had a different purpose. One room was strictly TRX, one was hot yoga and the other was cycling. I thought wow, what a great concept to add all group fitness modalities together under one roof. I went on to take my yoga class and in savasana my eyes literally popped open, and a huge smile came over my face. This was it. This was how I was going to expand. I knew this was the wave of future for fitness; to offer multiple ways to move for one fee. I knew so many that spent a lot of money on multiple memberships around the city. It was a problem and I wanted to solve it.

There was a plethora of obstacles to overcome. But piece by piece everything fell into place. 12 weeks later our brand-new studio with 3 fitness rooms was born. A new beginning and so much fun!

Currently we offer barre, indoor cycle, hot yoga, strength training, restorative yoga + meditation, pop-up classes like kickboxing and fascia release + more.

Fever | Yoga Cycle Strength has surpassed all my expectations and grown into such a beautiful community. But I couldn’t do any of this without the help and support of my dedicated team. Imagine being able to do what you love all day surrounded by people who love it to. Life truly is a gift.

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To all of you who make the choice to practice and move with us, and to heal and strengthen your body and mind, from the inside out, we thank you.

What are the Staples of Yoga Etiquette?

November 30, 2017/in Hot Yoga /by Shannon Austin

This week we’re getting into the nitty-gritty of studio etiquette. What are the staples of yoga etiquette that keep us flowing smoothly through our classes?

It takes a tribe to keep Yoga Fever going, and we always appreciate your consideration of these guidelines. Whether you’re a new friend or a veteran at our studio, these eight topics will help you remain respectful to your classmates, teachers, and self.

Arrive A Few Minutes Early:

Scurrying in after class has already begun is not only stressful for you but also distracting for your classmates. Arriving 5-10 minutes before class is always a good rule of thumb. This affords you time to use the bathroom, unroll your mat, and prepare for practice. Maybe you can even throw in a few of your favorite, gentle warm-up stretches.

Shoes Stay Outside the Studio:

In order to prevent injuries, it’s so important for us to maintain a clean, safe studio. This means keeping the rain, snow, and mud where it belongs – outside the studio. Remember to remove your shoes when you walk in the door and place them on one of the mats we keep handy. Yoga is best practiced barefoot, so kick off your socks too.

Talk to Your Teacher about Any Injuries:

One of the greatest blessings of yoga is its potential to craft routines around certain parts of our bodies, which means we have plenty of modifications up our sleeves if something’s just not feeling right on a given day. Be sure to check in with your teacher before class if you’re experiencing any injuries or soreness. We’ll help you find a practice that is safe for you.

Know When to Eliminate the Noise:

We love when our yoga students become friends and certainly encourage you to get to know your neighbor. By all means socialize before and after class! But once class starts, it’s best to focus all your attention within the four corners of your mat. Yoga class is a time of self-love and self-improvement, and we all focus best when we keep the whispering to a minimum.

Eliminate other noises by silencing your cell phones or, better yet, leave them in a cubby outside the studio. Yoga class may be the one time all day when you’re able to fully disconnect from technology, so leave the distracting beeps and buzzes safely outside.

Sweat Happens:

It’s hot yoga for goodness sakes – yes, you’re going to sweat! At Yoga Fever, we pride ourselves about the cleanliness of our studio. Though we mop and clean between each class, we sometimes can’t get to the sweat puddles fast enough to prevent other students from encountering them on their way out the door. Do us a solid and grab a complimentary towel before heading into the studio. If you or your area gets a bit messy, a quick sweep of your towel is greatly appreciated.

Be Mindful of the Air Others Breathe:

In a hot yoga studio, even the faintest scents travel quickly. To respect your fellow classmates, stick to your gentle, hard-working deodorant rather than applying heavy perfume or cologne prior to class.

Don’t Interrupt Savasana:

Savasana is a time for stillness and deep rest that allows your body to fully receive the benefits of yoga. While we truly hope you’re able to stay for the entirety of class, we understand that sometimes you’ll have to leave early. Some yoga is always better than no yoga. But if you do have to leave early, be sure to select a spot near the exit door and be considerate about your timing. Try to make your quiet exit sometime as we make our way to the floor for final stretching poses.

What about the Embarrassing Questions?

“Can I sneak out to use the bathroom during class?” “What if my nose won’t stop running?” “Oh no, I touched my neighbor!”

Relax, we get it. Bathroom breaks are totally allowed during class, just be sure to avoid your fellow classmates as you make your exit. And try to avoid leaving during our meditation poses. Runny noses are so common, especially now in the winter months. We always have tissue boxes lying around, so feel free to grab a couple to have near your mat. And there’s absolutely nothing wrong with inadvertently bumping into your neighbor during a full class.

Embrace it. Enjoy the community, the connection, the tribe. Give each other a smile and keep on moving!

Simplify Your Sleeping Pigeon

August 28, 2017/in Hot Yoga Benefits, Yoga Grand Rapids, Yoga Teacher, Yoga Teacher Training /by Shannon Austin

Pigeon pose was actually designed to be a back bend with a ton of variations to chose from. The west decided to add the sleeping variation which can be a bit of a love/hate relationship. It’s amazing for runners, cyclists, or anyone with tight hips. But the problem is that many of us don’t understand the proper alignment of the pigeon yoga pose, which can really compromise the safety of our knees and SI joint.

We’ll walk you through a few ways to modify this pose to make it the restorative wonder it’s meant to be – rather than the pose you endure with clenched teeth toward the end of your practice.

First, what is Sleeping Pigeon pose and why is it so beneficial?

Yoga treats stiff hips in many ways, but the most common is through a collection of poses known as hip openers. Sleeping Pigeon pose is an extremely effective hip opener that works your front leg into an external rotation, while stretching your psoas muscle (it connects your groin to your lumbar spine) in your back leg.

English please? It’s really, really, good to practice pigeon and yoga if you sit at a desk all day. And when you practice it consistently, you’ll notice significantly more ease in your lower body as you sit, walk, run and stand.

The problem is that many of us tend to thoughtlessly fold into Sleeping Pigeon, which dumps tons of stress onto our knees and sacrum. If you’re eager to improve upon this pose, read on yogis.

4 Tips for a More Pleasant Pigeon

Ease into the pose- Begin in Downward Facing Dog. Extend your right leg behind you, then bring the knee up to replace the right hand. You want a 45 degree angle from right hip to knee. More than likely, your shin is not parallel to the front of the mat (yet). With time and patience, you may get there. The heel will be close to the body and that’s A-OK. The top of your left foot is resting on the earth behind you with the toes reaching straight back to avoid sickling of the ankle. Gently melt your hips down to the ground. You want to avoid dumping all of your weight into the right side of the body.

You can choose to stay here or, for a more intense stretch, extend your arms and chest to the ground in front of you. To fully experience the pose, keep the spine long versus rounding.

Use core muscles to square your torso- Once you’re in the pose, be sure to keep your hips squared to the front of your mat. This isn’t a twisty pose, so do your best to keep both hips facing the front. How do you do this? Engage and activate your core muscle to shift your front hip back toward your extended leg.

Take up space- At this point, you may be able to descend a little deeper into the pose. With your hands planted firmly in front of you, try scooching your back leg further toward the back of your mat. With every inhale, back out of the fold a bit, seeing if you can gather just a smidge more length through your spine. Then you can take up even more space as you fold forward on your exhale.

Modify when needed- It’s always okay to utilize the props found in the studio! Slide a yoga block or rolled up towel under your hip (the bent one) for extra support. There’s nothing to be ashamed about – even the most flexible yogis have days where they need some added cushion to protect their bodies.

Finally, keep in mind that Sleeping Pigeon may not be your thing. No matter how many alignment refinements you make, this just may not be the pose for you. That’s totally fine, you guys. Ask your yoga instructor for some alternatives, such as sucirandhasana (thread the needle) or lying pigeon (where you’re on your back and pull your thigh toward you). It’s always okay to skip or modify a pose.

Spice Up Your Yoga Practice

May 2, 2017/in Hot Yoga Benefits, Men and Yoga, Private group yoga classe, Yoga Breath, Yoga Grand Rapids /by Shannon Austin

Have you ever felt like skipping right to savasana before yoga class even starts? Do you find your mind wandering during class or that you’re anxious to get to the next pose? You may need a yoga reboot.

Spring is officially here, my yogi brothers and sisters. And that means new life is everywhere. It’s the perfect time to spice up your yoga practice and return to that place where yoga is the highlight of your day. We have a few suggestions on how to breathe new life (literally) into your yoga practice.

Bring a Friend

Finding a yoga buddy is a great way to add some fun to your practice. Whether you already have a friend interested in joining you, or you find someone who tends to go to the same weekly classes as you, your yoga pal can hold you accountable to show up on the mat several times each week and even enhance the bond you have with one another. Afterwards, grab a local brew or smoothie and discuss what you enjoyed, struggled with, or would like to try next time.

Set Goals

An easy way to break the monotony of your yoga practice is to constantly set new goals, whether physically or mentally. If you’re finding yourself dragging, maybe it’s time to experiment with a pose that’s always frightened you. One of the challenges of life is really to conquer our fears so why not bring that aspect to our mat? Take baby steps, but you may be surprised what your body can do once you set your mind to it. We are good at what we do a lot of, so practicing the goal pose once a day will not only begin to build your confidence, but it will enrich your overall yoga practice. Maybe your yoga goals are more breath and mind related. If so, spend time each day practicing breath techniques and meditation using guides, focal points, or just a good ol’ fashion sit and watch – sit in a crossed legged position and watch what thoughts enter your mind.

Move your Mat

It may sound silly, but simply practicing in a new part of the studio can change your practice and your perspective. Most of the population loves routine; we sit in the same desks at school, eat lunch at the same time at work, and drive the same roads to our house. When we place our mat in a new location, we can activate different physical and mental reactions to certain poses or find a new line of sight to our teacher.

“If you change the way you look at things, the things you look at change” – Dr. Wayne Dyer

Challenge your Intention

If you’re a yoga veteran, you’re used to the teacher asking students to set an intention before class. Often this is a positive word or phrase that serves as your motivation for the practice. For example, you might set your intention as “determination.” You’ll then try to stretch a little farther in each pose or hold plank just a bit longer. You might also use your breath to focus on the negative things in your life that you can’t control. With each exhale, give yourself the permission to surrender that worry, doubt and fear and let it go. When we let go of things we can’t control, we reserve valuable energy, time and space for new creativity, awareness and life.

If you are seasoned, and are ready to move past a simple intention, you could set what we in the yoga world call a ‘sankalpa’. A sankalpa is a specific intention written by you, for you and used before, during and after your practice (or really whenever you want to find time to focus on your hearts desires). The idea of repeating a sankalpa is to create the life we are meant to enjoy and embrace. The sankalpa is impressed on the subconscious, planting the seed of manifestation in our soul. It must come from your mind, your heart, and your hopes and dreams.

Specific intentions and sankalpas give you something to focus on other than what you’re making for dinner or the to-do list you still have to tackle later that day. They’re something you can come back to whenever you find your mind drifting or you want to center yourself.

7 Common Yoga Mistakes & How to Fix Them

April 11, 2017/in Heated Yoga, Hot Yoga, Hot Yoga Benefits, Yoga Teacher /by Shannon Austin

Our goal is to guide you throughout your yoga journey, helping you grow in strength, flexibility, cardio and mindfulness while preventing you from facing injury or discouragement. In this week’s blog we offer tips to help you avoid seven common yoga mistakes. Are you ready to get the most out of your yoga practice?

Mistake #1: Comparing yourself to your neighbor

One of the most effective ways to get injured or discouraged is looking at your neighbor and trying to mirror their pose or stretch. All of us have different body types and skill sets. The person on the mat next to you might be a former ballerina or athlete; they might have years of yoga experience under their belts; or they might be naturally flexible. Yoga is a personal journey, so there’s no reason you should be comparing yourself to anyone else.

Pro-Tip: When you find yourself trying to bend into a pose that your neighbor can do, take a moment to close your eyes, focus on your breathing and center yourself again. Remember, yoga is not about measuring your level of performance. It is about harnessing the energy to tame the mind and shedding our negative behavior and patterns.

Mistake #2: Comparing your body to the way it was 20 years ago, 2 weeks ago, or even yesterday

Remember when you were eight years old? You could practically do a cartwheel and wheel pose in your sleep. Your body moved where you wanted it to without even thinking about it. But that was when you were younger – before you sat in a desk for hours straight, or had a child of your own, experienced an injury or had a life full of stress, bills and interpersonal relationships. We carry stress and trauma deep within the tissues of the body. Limiting our movement and our mind.

Pro-Tip: Take a moment before class to meditate on the phrase: “Here I am. This is where I’m at with my body and strength today.” Always try to meet yourself where you are at – in the now.

Mistake #3: Pushing your body to do too much

Yoga beginners often mistakenly think that it will be a piece of cake. Maybe they’ve been exercising or playing sports for years. Although certain yoga poses seem simple, it’s best to listen carefully to your teacher’s instructions and ease into the practice without looking for an edge. Going slow and moving to the point of sensation as a newbie. It’s easy to fall prey to questions like “Why can’t I touch my toes yet?” or “Why is this not getting any easier?” The beauty of yoga is that it benefits you on many levels. Maybe you can’t touch your toes yet, but instead you’ve learned to modify to a better plank or breathe more effectively.

Pro-Tip: Take the most modified pose you can do correctly, in order to create strength and proper alignment rather than creating negative habits. Engage as many muscles by hugging the muscles to the bone throughout the entire practice. Instead of going deep, go strong.

Mistake #4: Practicing inconsistently

You know that feeling right after you finish a yoga class? You feel open, relaxed and focused – you can’t wait to come back for another one. But all of us lead busy lives and eventually our work, social life and family responsibilities begin to interfere. When you finally do return to class, you’ve lost what you thought you had gained. Don’t worry!! The mat is always there for you to build your strength and flexibility. The key is being ready. When you are ready to get consistent, your body will gradually open up, strengthen and move further into the poses. It just takes time and patience.

Pro-Tip: Commit to practicing yoga twice a week, even if that occasionally means rolling the mat out in your own basement and sitting in a seated position for meditation. Build a relationship with your mat. It can quickly become a good friend, guide and safe zone.

Mistake #5: Holding your breath

We often see students failing to let their breath lead them through the sequences or even holding it completely, especially during the more advanced poses. Forgetting to breathe consistently is a negative habit that causes anxiety and stress, exactly the opposite effect we seek in yoga.

Pro-Tip: Focus on your slow, deep inhales and exhales throughout the whole yoga class.

Mistake #6: Taking classes that are too advanced

If you’re a beginner to yoga, you really should look into trying a few slow or gentle flow classes first. These offer the opportunity to learn the poses, discover yogic breath and become comfortable within the practice. However, even the more advanced students would benefit from remembering the positive effects of slowing it down once in awhile.

Mistake #7: Failing to disclose medical/physical conditions

When you visit many of our classes at Yoga Fever, you’ll hear your teacher ask if there are any injuries or medical conditions he or she should be aware of. Students often feel embarrassed or too shy to speak up here. Your teachers want to know these issues so they can craft a restorative practice that won’t endanger your body.

Pro-Tip: Yoga is therapeutic. An experienced, intelligent teacher will help you overcome these injuries. Speak up.