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Spice Up Your Yoga Practice

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.

Personalize Your Experience: Try a Private Group Yoga Class in Grand Rapids

Maybe you’re new to hot yoga in Grand Rapids and worried about embarrassing yourself in a large group class. Or, perhaps you’re looking for an excursion to suit the needs of a particular group, like a bachelorette party or a circle of fitness-minded friends. Maybe you and a few friends desire a little extra attention as you continue on your yoga journey or need specific help rehabilitating an injury.

Sound familiar? If so, consider trying a private hot yoga class. Traditional, public classes are fun, energizing and informative. They help to create a strong community of yogis. However, a private group for hot yoga allows even more of the individualized attention and guidance that we all need at one time or another. Whether you’re new to the practice of hot yoga, needing rehabilitation from an injury or simply hoping to take your practice deeper, a private group hot yoga class could be a nice option.

What are the perks of a private group hot yoga class in Grand Rapids?

Besides the affordable price tag, private group classes offer a number of other perks, which makes them a valuable addition to your hot yoga schedule. Historically, yoga was often taught by one teacher directly to one student. These ancient teachers understood the importance of individualizing each yoga experience to meet the needs of the individual student. Private group yoga classes follow this wisdom, allowing each group to work with the teacher to personalize their yoga experience. Groups can choose a gentle, beginner, intermediate, or restorative-style class, depending on their skill level and desire.

Private group hot yoga classes are perfect for special occasions. If you’ve always wanted to experiment with hot yoga without being embarrassed, grab a few buddies and schedule a class with us. If you’re tasked with planning a friend’s bachelorette activities, schedule a yoga class to kick off the celebration or wind down from the festivities. If you and your pals are really into trying new kinds of fitness, mix a private hot yoga class in with your weekly cardio classes.

Whatever your reason and whatever your intention, we’re here to help you get the most out of your hot yoga experience. If you’d like to discuss scheduling a private group hot yoga class in GR, call: (616) 805-3603 or visit us online.

Yoga for Runners

April 12, 2016/0 Comments/in Hot Yoga Benefits /by Shannon Austin

Rolling out a yoga mat may just improve your running skills

Studies show that the strength and flexibility you gain on the mat can help you run more efficiently and stay injury-free. Yoga opens up several muscle groups in the legs such as the quads, IT band, hip flexors, psoas (core), and hammys.

According to several sources, yoga can be the key to faster running times

The science of cardio exercise and running mechanics are fairly simple. Efficient and fast times are credited to alignment. Building from the ground up, feet to head is key to a successful run. Yoga has the power to change any misalignment in the body… even moving bones over time. Yes, it’s true. Strengthening and lengthening the muscles improves the alignment of the body greatly.

Runners benefit from opening the overworked leg muscles. There is also great benefit to gaining core strength to help towards the middle or end miles of your run.

How does yoga increase your speed?

Apparently, the fastest runners have an amazing 20 – 25% angle at the hip flexor and a 5% arc in the back. Back bends and hip openers provide flexibility which increases speed. If you are a runner, get on your mat and check out the benefits it can provide your body.

Hot Yoga and Diabetes

March 9, 2016/1 Comment/in Hot Yoga, Hot Yoga Benefits /by Shannon Austin

Can I do hot yoga if I have diabetes?

Yes, you can absolutely do hot yoga if you have diabetes. However, being mindful of your blood sugar level and hydration is key. Checking your blood sugar before and after class is a good rule of thumb to measure where your levels are with the incorporation of vigorous heated exercise.

Your glucose level may spike after a hot yoga class due to the stress on the body, heat and humidity. Since Diabetes varies in degree and from person to person, it is important to begin a hot yoga routine with a keen eye on your body, how you feel after class, and checking your insulin levels.

Take the time to rest after class if you have Diabetes

Don’t rush to get out the door to head home if you are finishing up a hot yoga class and you are diabetic. Give it a few minutes, relax, linger, take your time! Replenish as much fluids as you can before you get behind the wheel to head home. If you feel light headed, disoriented, or out of sorts in anyway, you should stay put and talk to someone at the studio about how your feeling. They can help you to find a relaxing location where you can check your insulin levels and rest your head.

Consult your physician

Talking to your Doc before incorporating hot yoga into your routine is always a good idea but especially if you are type I or type II diabetic. Be sure that this is a safe practice for you by getting the green light from your primary care.

Exercise is a natural healer

Hot yoga, running, traditional yoga, and exercise of any kind is a natural healer of the body and mind. If you check with your doc and monitor yourself closely, there should be nothing holding you back from picking up a regular hot yoga routine.

Congrats on getting healthy!

Yoga for Weight Loss?

February 23, 2016/in Hot Yoga, Yoga /by Shannon Austin

Yoga for Weight Loss: Does it Work?

Let’s break it down. Yoga is a form of physical and mental exercise. Increasing your physical and mental exercise will benefit you on several levels. If the goal is weight loss, then picking a yoga style that is challenging, powerful, and gets your heart rate up is the way to go. The more vigorous the yoga practice, the more you will sweat and increase your caloric burn.

Cardio, cardio, cardio

We know cardio is the way to a slimmer self and we know toning the muscles is the way to a flatter belly and a toned body. This is what makes yoga a wonderful complement to any weight loss program. Indoor cycling, breath and movement yoga classes or momentum style classes will give you a cardio kick by getting you moving. Traditional yoga classes where you hold poses will help with added strength and endurance. Finding a yoga class that incorporates holding poses and momentum will help you shed a few pounds.

We can actually make our yoga class as easy or as hard as we want. We have the control to activate all of the muscle groups by “hugging in” or hugging the muscle to the bone. This creates an activation of the muscular energy of the body. If we want to make it easier on ourselves, we can choose to not hug in and take a more relaxed version of the pose. It’s that simple.

Can I lose more weight with hot yoga?

Hot yoga classes + cardio not only promotes weight loss but it helps to sculpt your body. The heat guarantees your body will sweat and work harder than in a traditional yoga studio. You will shed a lot of superficial water weight right away by sweating like a fiend in hot yoga. Hot yoga boosts your metabolism and promotes overall cleansing by flushing out your lymphatic system.

Overall wellness plays a role in weight loss

There are many different types of yoga practice that will help you gain more awareness of your body, your food choices, and acceptance of yourself just as you are. The more mental clarity and positive energy we gain from a regular yoga practice the higher our quality of life. Ultimately, yoga will change your life not just on a physical level, but on a physiological, emotional, psychological, and spiritual level.

What To Expect At Your First Yoga Class

February 9, 2016/3 Comments/in Hot Yoga, Hot Yoga Benefits /by Shannon Austin

Yoga for Beginners

So you’ve decided to start a new chapter and take your first yoga class. Good for you! We admire steps toward positive change. Jumping on the yoga train can be scary, we know it. We’ve all been there. Not only are you chartering new territory with your first yoga class but also jumping right into a heated class! There are several questions that you may be asking yourself regarding your first class. Let’s highlight a few Q & A’s, with some great tips to set your mind at ease.

Can I handle the heat?

We won’t lie, the heat will feel pretty intense your first time around. Be prepared to sweat. The atmosphere is controlled to be a toasty 90 degrees in our hot yoga 101 classes. Know that you can step out of the room at any time if you feel it necessary. The heat helps heal and nourish the muscles, joints and the mind. It is there to help guide you into a smooth practice, not make you suffer. After class, you will notice a sense of peace, energy release and an overall sense of well being. We like to say that you can shed a skin on your mat in a heated class…leaving behind the residue that doesn’t serve you.

Will I be awkward with everyone looking at me?

You may feel slightly awkward as you learn about creating new and creative ways to shape your body and your mind. This is totally normal. Go with the weirdness. No one is judging you. The goal in a yoga space is to check your ego at the door and go inward. You may have other fellow beginners looking around for guidance but nothing to take too seriously. As you progress and grow into other classes, no one is looking around to check you out. This is an internal practice and each experience is personal and unique.

What should I wear?

You don’t need to buy expensive clothing to hit your first warm or hot yoga 101 class. There is no point in investing a lot of money on outfits for your first time in. We believe form-fitting clothing that will not interfere with the movement of the body is best. Keep running shorts and t-shirt for the gym or your morning run. Tight clothing that breathes will help you stay focused on the yoga practice and not your clothes riding up in all the wrong places.

Please check your shoes at the door. Yoga is best performed with bare feet as it will help you maintain grip. Do what feels best for you!

Am I flexible enough to do yoga?

Every hot yoga studio will tell you the phrase they hear most is ‘I’m not flexible enough to do yoga’. There is a common misconception attached to yoga due to images in society that you must have a ballerina type body that can twist into a pretzel or the splits on demand. Not true! Yoga is good for every “body”. We have all shapes, sizes, and age groups in our hot yoga classes.

Long story short… Yes, you are flexible enough to do yoga. In fact, no flexibility is required to take a yoga class. With time, patience, and consistent practice, you will become more flexible in your body and in your mind (which is the true goal of yoga anyway).

What should I bring with me?

Please bring a water bottle with you so you can stay hydrated. We also sell water with to help replenish the body before, during and after your hot yoga class. We may not always cue you to grab a drink, so listen to your body and sip your water anytime you need nourishment and hydration. If you have a yoga mat, bring it with you or rent one of our yoga mats or large mat towels for your first time. Our mats are specific to hot yoga so they will provide more grip and traction on your mat.

What should I do if I feel lost or overwhelmed?

We guide you through a safe and soft practice your first time around and in every beginner class. Know that yoga is very visual as a beginner. Some stay in Yoga 101 permanently as they are injured or prefer to move intentionally and slowly. Please feel free to look around, see what everyone else is doing. Your teacher will also guide you through the demonstration. It’s always good to listen to your body if you need a break. Childs pose is what we call a ‘rest pose’. To come into this pose bring the knees down to the mat, bring the great toes together, slide the hips toward the heels and sink the torso in between the inner thighs. The forehead touches down and the arms can be stretched long in front of you or down by your sides. You will see many yogis at ALL levels taking this pose for a break for their body. We recommend using this pose frequently as a newbie to the practice. Here you can come back to your breath and surrender until you are ready to rejoin the class. If child’s pose feels too intense on your knees just come down onto your back or belly and rest. Your mat awaits…

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