In recent years, particularly since the MBT revolution and the popularity of power walking, many companies have begun to claim that the design of their trainer will actually tone up your legs, buns/glutes just be wearing them while walking. The claim by Reeboks Easytone trainer has been refuted by the ASA but this doesn't take away from the fact that so many people are still looking for a way to get that extra burn in those particular areas. I love my MBTs, although I haven't really used them in a while and I can't say anything one way or the other about the Reebok Easytone, however, what I do know is that certain yoga and Pilates exercises are super effective for targeting these areas. Particularly in these snowbound days when a power walk really isn't an option.
So which poses are best to tone up the glutes in particular? Well, most variations of the Locust pose will do this. Lying face down, lift and stretch your legs away behind you and hold for 3 to 10 breaths. You can do one leg at a time if you want. Chair pose or Awkward Pose are two more which strengthen legs and tone glutes. Pilates Leg Pull Prone with leg lifts is also a powerful strengthener for the glutes. Of course the best way to learn these exercises is from a trained and qualified instructor and every new exercise regime should be discussed with your health practitioner. Enjoy the snow and don't forget to tone up and burn those glutes the holistic way! This is a very common complaint both for people coming to yoga / pilates classes and for acupuncture / massage therapy. Stress is so often held in the shoulders as a protective response to stress and over months and years can lead to chronic upper back pain.
Thankfully this is very easy to remedy and to prevent. Acupuncture and Tuina massage work with or without a combination of relaxing cupping therapy is not only an effective way of relieving this kind of stress but is also a very rlaxing and enjoyable treatment. But what happen after therapy? If you go back to your old habits then over time the same chronic pain will begin to develop. With a few simple yoga stretches and Pilates movements this can be easily avoided. Yoga Eagle pose is the most effective to target that tight area between the shoulder blades. Add to this a Pilates spine stretch and the effects can be miraculous in preventing future pain. Both these simple exercises can be done sitting in a chair or even in the driving seat if your car is (fully) stopped in traffic. If you have time at home to do a short 5 to 15 minute routine with some additional simple exercises (Swan dive, Spine Twist, Cat Pose, Dolphin Pose) then not only will the results on the upper back be better but your mood will also lift, you will breathe better and sleep better. If you would like to discuss this or a similar issue, please don't hesitate to contact us on 086 408 2428 or info@therapyandyoga.com If you have a medical issue please consult with a medical professional. This blog is informational only and is not intended for self-diagnosis or as a substitute for professional medical advice. From Monday October 4th will be starting a new Hatha class at the beautiful Ananta Yoga Studio, just off the N11 at Kilbride Co. Wicklow. The Studio is brand new, really gorgeous, only opened this year and is really becoming popular with its great selection of teachers and excellent cafe (the Romany Stone) just downstairs. My class will be 6.30 to 7.45pm each Monday with prices as in Arklow and Gorey.
Check out the studio at www.anantayogastudio.com and email me at liam@therapyandyoga.com or call 086 408 2428 if you would like to join the class. Will also be teaching Pilates here from November on. Finally found a great place to tech Yoga and Pilates in Arklow. On Main St. next to the Avoca / Wexford Rd round about. The Spotlight Theatre Arts Academy has hard wood floors, excellent lighting and is warm and spacious - just perfect for excercise classes and the best place I have seen in Arklow so far. Tuesday night classes will begin here from October with morning classes (schedule still to be decided) starting from November.
You can join anytime, no experience necessary - Yoga Stretch from 6.45 to 7.45pm (Hatha Yoga) and Yoga Fit 8pm to 9pm. Call me on 086 408 2428 to express interest or email me on liam@therapyandyoga.com. |
AuthorLiam Byrne, Yoga & Pilates Instructor, Acupuncturist, Physical Therapist, Sports Massage Therapist, Archives
January 2016
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