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What is Vinyasa Yoga?

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 momentum style 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.

How to Express Gratitude Everyday

October 21, 2022/in Yoga Breath, Yoga Grand Rapids, Yoga Teacher, Yoga Teacher Training /by Shannon Austin

How can we cultivate gratitude everyday?

The practice of gratitude improves health and happiness, builds a positive outlook, and doesn’t cost a thing. Even in the stressful, unclear times of our lives, we all have something to be thankful for. And if we choose to live as if everything is a gift, we live with deep appreciation and gratitude.

So as I prepare for Thanksgiving this year, I’m reflecting on 9 simply ways we can cultivate gratitude in our daily lives – on or off the mat.

On the Mat:

Set Grateful Intentions– I’ve written before about the importance of setting intentions for your yoga practice. And while these can vary tremendously, why not try setting one related to gratefulness for a few weeks? Make your goal throughout your practice be to appreciate every moment – every drop of sweat dripping down your body, every muscle stretching, and every deep breath that moves through you.

Meditate Daily– The practice of meditation can take many forms, but the goal is always the same: to quiet our busy minds and help us find some internal peace. While it can be tough to settle into a time of stillness, this is where you’ll find the ability to reflect on the people, places, and things in your life that serve you. If you’re religious, prayerful meditation is a great way to honor the aspects of your life that bring you joy.

Count Your Blessings, Not Your Breaths– This one is nearly impossible to do throughout an entire yoga session, but why not try it during one long pose – half pigeon, anyone? Instead of spending your time wishing you could leave the pose, try thinking of one thing you’re grateful for with each round of breath.

Never Skip Savasana– I don’t know about you, but I find it quite easy to be grateful when I move into savasana at the end of class. The intensity and heat are finally over and my tired muscles can melt into corpse pose. Whether in the studio or in your personal practice, always ensure you make time to spend 5-10 minutes in this final, resting pose.

Off the Mat:

Move Your Body– Yeah, yeah. You know this one, right? But there’s a difference between exercising just to lose weight and exercising because you love and want to honor your body. Find whatever method you enjoy and do it! Whether that’s yoga, long walks, biking, swimming, kayaking, running, or lifting weights, take time to appreciate and respect your body’s need for movement.

Read– Ditch your screens, crack open a physical book, and get lost in it. Allow yourself to absorb new ideas, learn about different cultures, or discover inspirational quotes and poetry. I promise you’ll experience gratefulness for a world outside your own.

Write It Down– This tip is simple, yet extremely effective. Find the time of day that suits you and jot down three things each day that bring you joy. Sometimes your entries will be short and sweet, while others may include great detail. See if you notice a pattern of the people or things that you’re thankful for, and find ways to incorporate them into your daily life.

Self-Care– Show your whole being – body, mind, and soul- some gratitude by starting some self-care habits. Create a skin-care routine or fuel your body with wholesome nutrients. Get a massage or take daily walks to clear your mind.

Give Back– Once you have begun this journey toward thankfulness, it’s time to give back. Maybe you choose to donate to a favorite charity or volunteer with a cause near to your heart. Or perhaps it’s simply by teaching a loved one how to live gratefully every single day.

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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Mastering Chaturanga

March 8, 2022/in 108 Sun Salutations, Hot Yoga, Hot Yoga Benefits, Yoga Grand Rapids, Yoga Teacher /by Shannon Austin

Ever heard your yoga teacher call out “chaturanga” and wonder if you’re doing it correctly? We feel you. Chaturanga Dandasana – or four-limbed staff pose – is the one yoga pose yogis love to hate. Most of us do it incorrectly or half-heartedly for years before finding the light.

Because this is such a physically and emotionally challenging pose, there’s a tendency to rush through it to get it over with. But a lack of attention is perhaps the biggest problem. While chaturanga can be a great way to tone your arms and core, your alignment needs to be spot on. Otherwise, you’ll risk shoulder or back injury.

The Benefits of Chaturanga:

Why do we put ourselves through this tough pose? There are several reasons why yoga instructors sprinkle chaturanga dandasana throughout their classes. Here are some of my favorite reasons for using chaturanga to transition between your yoga sequences.

It makes your wrists stronger and more flexible.
It builds muscles in your back, shoulders, and arms.
It tones and stretches your core muscles.
Add all of this together and it’s a great preparatory pose for arm balances and inversions

The upper-body and lower-belly strength you acquire by practicing chaturanga translates wonderfully into the power and core consciousness you need for arm balances like crow pose and side plank.

Where Most of Us Go Wrong:

It’s challenging to know when you are doing your chaturanga correctly. And since it’s a pose of repetition, it can lead to injury when performed incorrectly over and over again. Here are a couple ways even the best of us mess up our chaturangas sometimes.

Our hands are too close to our shoulders, causing our elbows to bend further than 90 degrees.
Our bodies either collapse to the ground with a saggy back or we stick our butt out toward the ceiling putting too much pressure on our shoulders.
Our elbows fall outward instead of hugging our core.
We lazily move through chaturanga, barely bending at the elbow before quickly rushing into upward dog.

How to Make Chaturanga More Accessible:

One option is to practice the pose with your knees on the floor – there’s no shame in this. It will help you build strength to lower down in one line. Closely monitor your elbow alignment. Next, recognize how deep you go as you lower yourself toward the floor, catching yourself before you begin to sag. Finally, share the strength of the pose between your upper and lower body so that your legs can ease the burden.

What is Buti Yoga Anyway?

January 27, 2021/in Featured, Yoga Fever /by Shannon Austin

Do you ever have a sudden urge to throw on your favorite song and dance around the room? Are you tired of putting yourself through grueling workout sessions just to lose weight? Are you ready to experiment with a fierce new combination of yoga, strength, and cardio?

If this sounds like you, wait until you learn about BUTI yoga. It will rock your world!

WHAT IS BUTI YOGA?

BUTI yoga is a unique practice, known for it’s cardio-intensive bursts of tribal dance, primal movement, and conditioning. Created by celebrity trainer Bizzie Gold, it’s designed to offer a calorie-scorching, body-sculpting, and dynamic yoga practice.

I’m not going to lie. When I first heard about BUTI yoga, I was intimidated. It sounds intense, right? But once I learned more, and watched a few videos, I discovered I was really intrigued to try this soulful and playful form of exercise.

The word ‘buti’ is a Marathi Indian term for “the cure to something that’s been hidden away or kept secret.” The movement involved in a BUTI class is designed to help everyone develop body confidence. It will help you fall in love with your workout, break through emotional and physical barriers, and transform your body.

WHAT ARE THE PHYSICAL BENEFITS OF BUTI?

As I mentioned, BUTI yoga is a physically-demanding sweat session. Yet, it’s approachable for all-levels. Just as in our regular yoga classes, you’ll begin where you are and grow at your own pace.

In a BUTI class, you can expect explosive movements, a quick pace, killer ab sequences, and lots of upbeat music – there’s nothing dainty about this practice! However, it will allow you to kick all that repetitive weight lifting, sit-ups, and elliptical work to the curb. The infectious group energy, filled with hoots, hollers, and lots of movement, will carry you through the experience.

HOW IS BUTI UNIQUE?

In Bizzie Gold’s creation, the signature strengthening approach is called Spiral Structure Technique (SST). The major movements you’ll do in BUTI are designed to activate all of the abdominal muscle groups. While most crunches and ab exercises only target the front part of the core, the reality is our abdomen is cylindrical. This method will build lean, strong muscles.

WHAT ABOUT THE EMOTIONAL BENEFITS OF BUTI?

The movement involved in BUTI yoga focuses on removing obstacles to our first and second chakras. The power that originates in these chakras often gets muted, resulting in tight hips and closed minds. BUTI yoga follows the lead of many cultures – such as Native American and African tribes, that have dance rituals using hip and pelvic spiraling. So in BUTI, you’ll sweat with intention, seeking both physical and emotional benefits.

GOT ANY TIPS FOR ME?

Wear yoga clothes and prepare to sweat – A LOT (no heat is even necessary!!). Drink water before, during, and after the process. Obey your body when it needs a break; it’s always okay to take a different movement or pose, or to simply rest. Share energy, strength, and a few giggles with your tribe (aka, your classmates).

Most importantly, you’re gonna have to leave your judgment at the door. Yes, you’ll be doing some movements you’ve never done before. And yes, it’s going to feel weird and scary at first. But if you can commit to celebrating yourself exactly as you are in this moment, you’ll find a community of fellow warriors willing to lift you up.

At some point, you’ll stop wondering what everyone thinks of your gyrations and simply enjoy the freedom to move in new ways. Though you may not instantly love everything about your body, I have a feeling you’ll feel much more at ease with yourself.

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

Building Heat in the Body with the Practice of Yoga

November 17, 2018/in Heated Yoga, Hot Yoga, Hot Yoga Benefits /by Shannon Austin

When we’re cold, our circulation decreases, which leads to constriction in the muscles and joints. Though I know how tempting it can be to avoid the snowy roads and stay snuggled up on your cozy couch, winter weather is actually one of the best times to keep up a consistent yoga practice. Through our practice, we develop an internal heat to keep us warm, happy, and healthy.

I suggest focusing on four specific practices this season: develop strong, consistent breath; work those abs until they burn; consume Ayurveda-friendly warm, seasonal foods and get yourself to the nearest hot yoga room.

Strong Breath

Kapalabhati is a cleansing breath technique in which you start in a comfortable seated position with a tall spine. Draw in a long inhale, then exhale forcefully from your lower belly. Continue pushing breath outward in this way without inhaling – the inhale happens naturally, I promise!

Focus on exhaling over and over again, starting with a steady pace before moving faster. After about 20 repetitions, exhale all your air out and draw in another deep breath. Slowly sigh it out. You can repeat this breathing style twice more, allowing for that important rested breath between rounds.

This breathing style removes carbon dioxide from your lungs and brings energy into your body.

Core Strength

Heat is created from your body’s furnace, located in the belly center. In yoga, we call this area the Manipura chakra, which is connected to the element of fire. Any work done in your core area will provide warmth. In the winter, we like to spend time prepping the body before diving into the more difficult core exercises.

We may start with abdominal exercises that keep the spine fully supported by the floor. We’ll move into a couple rounds of Locust pose, while focusing on a very regulated breath. You’ll often find yourself in navasana (boat pose) later in class. Seated forward folds are sometimes used in the cooling portion of class, as we focus on contracting the belly on each exhale.

Nutritional Support

The sister science of yoga, Ayurveda, states that “like attracts like.” This means that the kapha and vata doshas tend to become aggravated during our dark, cold Michigan winters. The climate is simply too similar to their natural qualities. If you’re finding yourself experiencing many colds, poor circulation, joint pains, or negative emotions, try some of these tips.

Definitely eat plenty of soups, stews, cooked vegetables, and grains. Avoid cold salads and sandwiches.

Start your day with a hearty, warm breakfast to feed your digestive fire. Oatmeal is a great option.

Season your foods with warming spices, such as cinnamon, black pepper, cumin, and nutmeg.

Drink warm teas, hot water with lemon, or dry red wine to encourage circulation and stimulate digestion.

If you naturally tend to eat warmer, heartier foods in the winter – like soup, stir fry, casserole, quiches, pasta – you’re on the right track! While our bodies are designed to eat more in the winter, it’s still important to select your food carefully.

The cold, dry, and dark winter months can certainly tempt us away from our practice – and excercise in general. If we fall victim to that temptation, though, we’ll experience a number of negative consequences. I challenge you this winter to use your yoga practice as a means of caring for your entire being. Challenge yourself to practice a certain amount of days each week. For at least 60 minutes, you’ll be incredibly warm and fiery!

If you would like to learn more about building heat in the body using the sister science of yoga, Ayurveda, please visit Laura Burkett at Real Food Wellness.

Hot Yoga Studio

The hot yoga studio creates a sauna like atmosphere that will naturally detoxify the body while warming the external sheath, bones, muscles, ligaments and joints. Hot yoga raises your heart rate and core temperature, which dilates blood vessels and increases circulation in your muscles—a total win when muscles are stiffer in the cold weather months. Essentially, hot yoga helps build the heat from the core to the periphery and the periphery back to the core.

If you’re interested in learning more about our hot yoga studio, please call(616) 805-3603 and speak to Brittany Sanagustin or anyone on the Yoga Fever staff. We can help guide you into a safe, cozy practice designed to keep you warm all year long!

All About Yoga Blocks

July 17, 2018/in Yoga Grand Rapids /by Shannon Austin

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 and Running Go Hand-in-Hand

June 15, 2018/in Yoga and Running, Yoga Grand Rapids /by Shannon Austin

I commonly hear runners praising the addition of yoga to their practice. However, many yogis often shudder when thinking about running. Maybe this is because we often hear about the dangers of running: it will ruin your joints and compromise your yoga practice. But I always wonder, why can’t yogis embrace running, as well?
I’m here to tell you that many of the skills and physical and mental strength you have built up through yoga will highly benefit your running practice too.

4 Reasons Yogis Are Prepared to Be Runners

You Already Have a Strong Core- Despite what some running novices may think, the sport is not all about leg strength. It’s a full-body effort, meaning that core strength is a huge factor. Additionally, upper body strength is essential to keeping your back and shoulders from tensing up as the mileage increases.
You’re Already Tuned into Your Breath- The breath awareness we yogis practice on our mats is immeasurably valuable when it comes to endurance training. The longer you run, the more important it is for your body and mind to connect, preventing you from getting distracted or quitting. If this body-mind connection sounds like the effortless calm you feel during yoga practice, that’s because it is!
You’re Prepared for the Meditative Side of Running- Speaking of this body-mind connection, running is essentially a meditation. When we run, we aim to immerse ourselves in the present, eliminating unnecessary movements to find ease in the midst of a strenuous physical effort. I like to think yogis have a huge step up in this department because we’re used to adjusting our bodies to balance our muscles and limbs.
You Already Know How to Rehabilitate Tight Muscles- I saved the most obvious for last. One of the most common factors that brings runners into the yoga studio is a desire to learn to stretch, twist, and rehabilitate tight muscles. For yogis making the leap into running, or for those already combining the two practices, it may be hard to give up the excitement of vinyasa and fun arm balances in favor of slower movements, but this is exactly what your body will need. Try exploring tight nooks and take your practice down a notch as you discover the ways each practice complements the other. I recommend giving Yin yoga a try!

Importance of combining two different physical/mental practices

Yoga Gives Your Competitive Side a Rest: The beauty of yoga is that it’s not a competitive sport. Sure, you may motivate yourself daily to improve and show up on the mat, but at the end of the day no one comes in first or last. Sometimes it’s nice to rest the competitive side of your brain, but other times it’s fun to enter a 5k and see how your body has improved over the course of the last few weeks or months. Yoga and running don’t live in different universes; they’re two sides of the same coin, complementing each other and filling in the gaps.
Yoga Moves Your Body on a Different Plane: Runners continually move one direction in space, whereas one of the greatest benefits of yoga is that you get to move your body along an entirely different plane. On our mats, we twist, we turn, and we invert our bodies. As anyone who has ever stepped into a yoga studio knows, you’ll discover muscles you never knew existed. While runners are some of fittest people around, many experience strength and flexibility issues, which isn’t surprising when you consider how many times they pound the ground each mile. Another reason to incorporate both practices into your weekly routine!

So, whether you’ve been combining running and yoga for years, or you’re convinced now might be the time to give it a shot, I’d love to invite you to our first Yoga Flow + Trail Run event taking place Saturday, July 14 from 9:30-11:00am at Robinette’s – Oh and PS, don’t worry about the weather, we always have a rain date scheduled!!

The movements inherent in yoga and trail running may seem tremendously different, but they share one key trait: both put you in the present moment. If you lose focus for just one moment, you could wind up face down on your mat or in the dirt. We’ll start with a 40 minute yoga flow, building the muscle strength and range of motion needed to help you dance over rocks and roots on the 2 mile trail run.