Cobra pose stretches and strengthens the muscles of the shoulder and the hands, the abdomen, and also chest. It increases flexibility, allowing you to breathe in more air. Not to be confused with Upward Facing Dog Pose, it also helps improve your mood.
More Benefits of Cobra Pose:
- Decreases stiffness of the lower back
- Improves menstrual irregularities
- Firms and tones the glutes
- Invigorates the heart
- Stimulates the kidneys
- Relieves stress and fatigue
- Opens the chest and helps to clear the passages of the heart and lungs
- Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
- Improves digestion
- Strengthens the spine
- Soothes sciatica
- Helps to ease symptoms of asthma
How to do it:
Take a deep breath and relax.
Lie belly-down on the floor, with your legs straight. The top of your feet should be touching the floor.
Pull your chest up a little, with your hands under the shoulders.
Keep your shoulders relaxed. Do not push them up toward the ears.
Slowly lift your chest further, while straightening your elbows a little. Your hip and thighs should be touching the ground firmly at all times. Hold the position for 10 to 14 seconds. To release, bend your elbows slowly and ease down to the floor.
Get all of the benefits of a typical yoga routine while also sculpting and slimming from head to toe! Yoga Sculpt is a great a way to add a little more specific muscle resistance to your yoga practice. It mixes up your fitness routine and adds variety since it’s a non-traditional approach.
Most doctors recommend weight training as the No. 1 preventive measure against bone loss. As women age, they can lose up to 1-2% of their bone mass annually.
Adding weights to traditional poses pushes your body to engage even more muscles than you would in a regular yoga class, therefore creating a stronger body overall to not only prevent injury, but to also take your regular practice to the next level.
Sunday, August 19
3:00 - 5:00
Join Jackie, Lauren K. and Casey for a killer marathon of sculpt! Challenge yourself through 75 minutes of sculpt, taking 15 minutes outdoors for a heart-pumping cardio circuit. Cool it down with Casey as she guides you through gentle restorative postures. No sculpting or yoga experience required.
Day of Pricing
What to bring
*Yoga mat rentals and bottled water available for purchase at the studio*
Pre-registration recommended. Questions or to register contact Lauren at email@example.com
SIGN UP NOW:
Yoga is the settling of the mind into silence. When the mind has settled, we are established in our essential nature, which is unbounded Consciousness. Our essential nature is usually overshadowed by the activity of the mind.
"Every season of the heart has its own perfect time and an important purpose. Even those that shake you, like the harsh winds of fall shake the trees, for they help you drop unnecessary things. Even those that challenge your footing, like the rains of spring loosen the ground beneath a flower's roots, because they give you the chance to dig even deeper. And even those that feel like they chill you almost to death, like the winter cold does to the once vibrant flower, for they cleanse and ready you for the beauty of your coming spring."
~ Cristen Rodgers
Tight hamstrings are no joke. Even though we stretch and stretch, they still spring back as tight as ever. It is common to make the mistake of stretching the same muscle fibers in the same way each time. If you’ve been stretching your hamstrings repeatedly without relief, maybe it’s time to try a different approach:
Sit with your legs extended in front of you in a narrow V-shape. Set a tennis ball under the back of each thigh, just below the sitting bone in the flesh of the hamstrings, then lean back on your hands and allow your legs to be heavy and relaxed. Rest still for a few deep breaths or roll your legs side to side until you feel ready to inch the balls further down your legs. You can lean slightly forward, but focus on releasing the weight of the legs down rather than trying to stretch. If you’re uncomfortable with your legs straight, you can try the same technique seated on a chair with a firm seat. After 2–3 minutes remove the tennis balls completely, lie on your back, and notice how your legs feel.
In our always-busy lives, it’s easy to prioritize everything else before ourselves. Even for the most devoted yogis, the flurry of work deadlines, social commitments and family obligations can make it difficult to find a moment of stillness to simply rest and nourish ourselves.
Self-care isn’t always about oils and baths. Sometimes it is seeing who are and giving yourself permission to be you. It is about setting boundaries and not being afraid to say no. Self-love is knowing your worth and not having guilt about doing what is best for you.
Yoga is a great form of self-care. Yoga practice is about healing the self through self- discovery and self-acceptance. It’s a transformational practice that strengthens the life force within. It teaches us to overcome internal and external obstacles that come with everyday life. When we practice yoga, we sleep and digest better and we maintain a more balanced emotional and mental state of being with presence and poignancy.
Try this ~
Make a list of things that make you happy. Make a list of things you do every day. Compare the lists. Adjust accordingly.
Yoga Nidra is a state of consciousness between wake and sleep where the participant is deeply, physically relaxed but still mentally aware. This sacred practice has been around for thousands of years and when combined with the use of Aerial silks will aid the participants in getting into an elevated state of relaxation. Aerial Nidra can assist one to reach a deeper sense of the self, divine consciousness, and further self-realization(s).
Benefits of Aerial Nidra Yoga:
· Stabilizes the sympathetic and parasympathetic nervous systems
· Calms the central nervous system
· Aids in relaxation on the plane of feelings/emotions
· Supports physical relaxation
· Tractions out the spine
· Balances brain hemispheres
· Enhances mood states, helping with anxiety and depression
Join Mackenzie for an Aerial Nidra Worshop
Saturday, July 7
3:30 - 5:00
135 N. Addison Ave.
Elmhurst, IL 60126
- Wear light, comfortable clothing and a long sleeve shirt
- Avoid eating at least one hour before and drink lots of water afterwards
- Bring mat and water
(Mat/towel rental and water for purchase at the studio.)
Sign up online:
or email firstname.lastname@example.org
Yoga can help prevent injuries by improving flexibility and range of motion to lengthen muscles and eliminate strains and tightness. It also gives you better awareness of your body so you can recognize issues such as poor posture. Whether you are athletically active or spend hours at a desk, yoga can help in numerous ways.
Weightlifting isn't the only way to build muscle! Yoga uses your natural body weight and resistance to build lean muscle mass. Yoga improves blood flow by lengthening muscle and tissue. Better blood flow = more oxygen to muscles = faster recovery.
After just a 20-minute yoga session, research found people have improved memory which assists in maintaining focus, retaining information, and more energy.
Challenge yourself! Whether you are trying a new yoga pose or trying to focus your mind during a crazy day, yoga can provide many challenges - both physically and intellectually.
Father's Day Class Pack Special NOW through SUNDAY
* Can be purchased in studio or online. 5 Class Package has a 6 month expiration date from time of purchase. Class packages cannot be exchanged or refunded.
Happy Father's Day - on 6/17 the 10:30 am Traditional Hot Class in Wheaton and 11:00 am Traditional Hot Class in Elmhurst are FREE "Bro-ga" classes for Dads!
"Mindfulness, to some, is a form of meditation. To others, it is a gateway. My first introduction to meditation and yoga was through mindfulness. This practice helped to soften my anxiety and allowed me to be more present. If we take the time to honestly observe our thoughts, many of us spend a lot of time ruminating past experiences or planning for future events. We can neither change the past nor predict the future. The only real moment of opportunity and experience is right now. The art and practice of mindfulness is an accessible approach to living in the moment through being present in the now for all people who are willing to learn and discover more about themselves through the workings of the mind."
Mindfulness is a mental state that is achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.
Join Mackenzie in a 90 minute workshop. Mackenzie will guide you through the basic foundation of mindfulness, and provide you with the tools you need to practice mindfulness regularly. The art of mindfulness has been around for thousands of years, and is presently used as a therapeutic technique. This workshop will cover how mindfulness relates to yoga, offer reading suggestions to those interested in mindfulness, and provide three accessible yet powerful strategies for practicing mindfulness regularly.
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Explore, discover, heighten and then transform your thoughts into pure energy. Savasana ~ the most important part of any yoga practice:
1. Lie on your back with your legs straight and your arms by your sides.
2. Bring your legs out until your feet are a little farther that hip-width apart.
3. Take your arms out until they're at about a 30-degree angle from your sides, palms facing up. You could also rest your hands on your belly if you prefer.
4. Tuck your chin slightly into your chest while lengthening through the back of your head and neck.
5. Remain in this position for at least 5 minutes, letting your body relax as much as possible. Breathe naturally and make sure you always exhale slowly.
This posture rejuvenates the body, mind and spirit while reducing stress and tension. It gets its name from the Sanskrit words, Sava
, meaning corpse, and asana,