Fitness

SPIN CLASS on the Lake?

Posted on

20140505-085132.jpg

Do you ever feel like you’re going nowhere in your spin class? Maybe it’s time to shake up your routine and try spinning on a hydro-bike. A new twist to biking outdoors; the hydro-bike offers a heart-pumping workout on the water. The hydro-spin classes offered at Norris Paddling Adventures consists of a warm-up followed by stretching, cardio sprinting and a leisurely cool down.

This past weekend, I had the opportunity to take the hydro-bike out for a spin. The ease of operation, the stability and the ‘workout that doesn’t feel like a workout’ won me over. My heart rate was up but being outside, feeling the breeze and sun on my face well, seems like more fun than a workout to me. 🙂

Spin Class with a View

20140505-085213.jpg

Spinning

20140505-085359.jpg

Stretching

20140505-085502.jpg

20140505-085543.jpg

Relaxing

20140505-085754.jpg

Need a break or want to cool off? Easy access on and off of the hydro-bike allows you to do just that, effortlessly. Maybe you’re more of a stroller than a sprinter you will be able to do either or both. Whatever you do it’s sure to be a fun time! 🙂

Try it once and you will be hooked! Kayaks, canoes, paddle boards, hydro-bikes, there’s truly something for everyone at Norris Paddling Adventures!

Call John Marquis at Norris Paddling Adventures to reserve your spot or just find out more at 865-498-9951 also on facebook at Norris Paddling Adventures.

Find out more from this adventurous yogi at https://www.facebook.com/pages/Be-PresentYoga/336705043142303 and on twitter:@bepresent100

SUP Yoga Classes coming at the end of May 2014 at Norris Paddling Adventures! 🙂 Stay tuned!

Runners & Desk Junkies: 4 Yoga Poses You Need In Your Life

Posted on

20140423-232403.jpg

What do runners and desk junkies have in common? Tight hips! Use these juicy yoga stretches to open your hips and stay injury free. In order to get the most benefit from these hip openers, I suggest using a timer and holding each pose for 90 seconds. This will ensure you stay in the pose long enough to start allowing the tension and tightness to release. Let’s get started.

Bound Angle Pose (Baddha Konasana)

20140423-232327.jpg

Begin seated, bringing the soles of your feet together. Keep the spine long and hinge forward from the hips. Allow your hips to open and your knees to fall closer to the floor without pushing them. Just allowing them the space they need. If it’s only a thought for today, that’s perfectly okay. Work where you are.  Close your eyes and begin to breathe.

Lizard Pose (Utthan Pristhasana)

20140423-232336.jpg

Starting in a kneeling lunge position, (left foot in front) walk both hands to the inside of the knee/foot. Leave the arms extended or bring the forearms to the mat or block. Deepen the pose by lifting the back knee up off of the mat. Allow the knee to open up a little more to the left, lifting up through the arch of the foot to open the hips a little more.

Pigeon Pose (Eka Pada Rajakapotasana)

20140423-232345.jpg

There are a number of ways to come into pigeon pose. We will begin from the Lizard pose. One hand on each side, placing them underneath the shoulders, but not exact. You may walk your hands out in front as the photo demonstrates.  Beginning with the left foot in front, we walk the foot over as close as we can toward the right hand and the left knee will stay close to the left hand.  The back leg stretches all the way out behind us. Draw the navel in and keep the hips centered by not leaning to either side.  Imagine your tail bone curling slightly forward. You now have the option to fold forward and reach the arms out in front or stay upright. Yogi choice. 🙂

Fire Log Pose (Agnistambhasana)

20140423-232319.jpg

This is an intense hip opener and it may take some time for your hips to release to the full version of this pose. Be patient, do your best and listen to your body. Option 1: Start in a seated position, legs stretched out. Keep the left leg stretched out and bring the right foot in and place it on top of the left leg right above your knee. If this is enough, keep it here, allow yourself to sink into the stretch. Option 2: Deepen this pose further by bringing the left leg in. You will then be stacking your legs like fire logs demonstrated in the photo above. Shin over shin, knee over ankle on one side and ankle over knee on the other. In either option above, you may fold forward from the hips to intensify the stretch.

Hope you enjoyed these 4 hip opening yoga poses. Do them daily for the best results and try to incorporate a short warm-up before stretching which will help deepen your pose. If you have questions, send them to me!

Find more yoga and inspiration at https://www.facebook.com/pages/Be-PresentYoga/336705043142303 and on twitter:@bepresent100 

 

 

Mindful Yoga, Mindful Life: How to Avoid and Prevent Injuries in Your Yoga Practice.

Posted on Updated on

20140422-145930.jpg

As I was demonstrating proper alignment for chaturanga several months ago, I tweaked my shoulder. One wrong move is all it takes to compromise our alignment, even when were careful and even when were teacher’s :). It still frustrates me thinking about it but such is life. So here are the facts, whether you’ve been practicing yoga a week or several years, there aren’t any fool proof ways to guarantee injury will never happen to you. Injuries can happen even while walking down the stairs. Yes, that’s right I fell down the stairs a little over a year ago and broke my elbow. Yes, I’m a little embarrassed to admit that, and yes, I was completely sober. So it doesn’t really matter whether you’re doing yoga or walking there is a risk there apparently for some like me. However, I’m aware of the title of my post and I have some good news! There are ways that we can be more mindful in our practice which will help us to avoid and prevent injuries. (I count every step now) See my tips below for creating more mindfulness in your practice.

1) Stacking Your Joints. This helps to properly align your muscles, joints and bones. For example, stacking your joints while on your hands and knees consists of placing your knees under your hips and your wrists under your shoulders. Now obviously, we are not stacking the joints in every pose, the downward facing dog is a perfect example where we are stretching and lengthening our spine as opposed to stacking.

2) Navel to Spine. Drawing the naval toward the spine helps to keep our low back protected and engages our core muscles, including our abs. So it’s a win/win. It takes some time to develop navel to spine awareness but with practice you are on your way to a safer workout and fantastic abs!

3) Use Props. Props can deepen your pose and your practice. I have been teaching yoga for several years and I use them on a regular basis. They make you stronger and allow you to go deeper. They help strengthen your muscles and help you avoid compromising your alignment and risking injury. You may not need them for every pose but use them when you do.

4) Listen to your Body. This is the key to developing body awareness and learning your own limitations in each and every pose. When we are tired it’s okay to admit this and work with our body instead of against it. This may mean coming to child’s pose more throughout your practice or dropping to your knees in chaturanga. In other words, take it day by day, practice by practice.

5) Private Yoga Sessions. This will allow you to get personal attention and instruction for your body. You can also go over any lingering questions or concerns you have.

6) Ask questions. If you have a question, please ask your teacher.That’s why we are here and why we do what we do. We want to help you stay safe and grow in your yoga practice.

Comments? Questions? Send them to me!

Find more yoga and inspiration at https://www.facebook.com/pages/Be-PresentYoga/336705043142303 and on twitter:@bepresent100