street-photography-london:

'One day it will all make sense' © Ronya Galka

This makes me miss #London.

street-photography-london:

'One day it will all make sense' © Ronya Galka

This makes me miss #London.

Yum!
FIVE REASONS WHY YOGA AND CROSSFIT GO HAND IN HAND

It’s understandable if you think CrossFit is some kind of fitness cult - I kind of did.  CrossFitter’s are always bursting to tell you all about how great it is and how you must try it for yourself.  So when I was asked to start teaching Yoga classes at a CrossFit gym, I thought I had better try it out for myself and find out what everyone is talking about.

I rocked up to a 6am CrossFit class and I was instantly impressed with how hard everyone was working - especially at that time of the morning. The intensity and speed of CrossFit workouts is kind of crazy and exhausting to watch, let alone try and do! I couldn’t believe the weights everyone was lifting in Olympic weight-lifting style - thankfully I didn’t have to do that in my first session but I was completely out of my comfort zone.

After I got over the initial intimidation of the group’s extreme strength and the fear of having weights dropped on me, I realised how much Yoga fitness could be complementary to CrossFit and CrossFit could be really beneficial to your Yoga practice. 

Here are five reasons why I think Yoga can help you with your CrossFit workout and achieve your fitness goals.

1. Flexibility and Mobility
Most of the CrossFitter’s I meet tell me that they’re not flexible enough to do yoga because they can’t even touch their toes. Well, I’m here to remind you that when most of you started CrossFit, I bet you couldn’t do pull-ups or handstands but that didn’t stop you. 

Working on flexibility is important for maintaining healthy joints, to give you more motion. Hips and shoulders seem to be particularly tight for CrossFitter’s and Yoga can help with increasing mobility in these areas which will then in turn help you get deeper into squats and give you more mobility and rotation in your shoulders to do handstands. 

Key postures for increasing flexibility for CrossFitters:
- Downward facing dog
- Warrior two
- Pigeon 

2. Breathing
Vinyasa Yoga is a practice of linking movement to breath, so you move through postural transitions using your inhale and exhale. This breath awareness transfers beautifully to CrossFit to give you more control especially when you’re doing something like a long burpee session where timing of breath and rhythm are crucial. 

Yoga also helps you learn how to breathe deeply into your diaphragm, which directly translates into your ability to produce more power and sustain movements for longer durations. 

3. Focus and presence
One of my favourite things about Yoga is the focus that it gives you. By focussing on your breathing, you can keep your mind present and on the mat. In CrossFit, you don’t really have time to think about anything else but the mind will still wander. Losing your focus can lead to injury so it’s a no brainer that gaining focus will help with progressing in your CrossFit workout. 
 
Focussing on your breath will help to clear the mind, keep you present and bring a sense of calm to your workout - during both Yoga and CrossFit.  

4. Balance
A lot of the time when we lose our balance, it’s because we’ve lost concentration. For me, it usually happens when I start thinking about how great I am at balancing, instead of just focussing on breathing and holding the posture! Yoga can help you achieve the stability needed to perform CrossFit exercises such as high rep pistols or cartwheels. 

The physical balance we learn in Yoga will hopefully filter into your real life outside the gym…maybe you’ll land your dream job, relationship, home, and you have time for your CrossFit and new found Yoga addiction…wouldn’t that be great!

Key poses for practicing balance for CrossFitter’s:
- Tree
- Eagle
- Dancer’s Pose
- Half Moon 

5. Yoga really is a legitimate work-out 
Teaching Yoga to CrossFitter’s is amazing. One minute, CrossFitter’s are dead-lifting ridiculously heavy weights and the next minute, you’re sweating away in your downward dog, which can sometimes be harder than lifting those weights!  

Yoga Fit and Power Yoga classes will challenge even the fittest CrossFitter’s and you will definitely get a good work out. The best part about Yoga is that after you’ve worked super hard and sweated away, you get to have a gorgeous little five minute nap, which will leave you calm, present and energised instead of feeling like you’ve been hit by a bus…doesn’t that sound good?

So there you have it, five good reasons that Yoga and CrossFit are a match made in heaven.  The sooner you start Yoga, the sooner you will feel the benefits in your CrossFit training and it could even change your life…Namaste.

FIVE REASONS WHY YOGA AND CROSSFIT GO HAND IN HAND

It’s understandable if you think CrossFit is some kind of fitness cult - I kind of did.  CrossFitter’s are always bursting to tell you all about how great it is and how you must try it for yourself.  So when I was asked to start teaching Yoga classes at a CrossFit gym, I thought I had better try it out for myself and find out what everyone is talking about.

I rocked up to a 6am CrossFit class and I was instantly impressed with how hard everyone was working - especially at that time of the morning. The intensity and speed of CrossFit workouts is kind of crazy and exhausting to watch, let alone try and do! I couldn’t believe the weights everyone was lifting in Olympic weight-lifting style - thankfully I didn’t have to do that in my first session but I was completely out of my comfort zone.

After I got over the initial intimidation of the group’s extreme strength and the fear of having weights dropped on me, I realised how much Yoga fitness could be complementary to CrossFit and CrossFit could be really beneficial to your Yoga practice. 

Here are five reasons why I think Yoga can help you with your CrossFit workout and achieve your fitness goals.

1. Flexibility and Mobility

Most of the CrossFitter’s I meet tell me that they’re not flexible enough to do yoga because they can’t even touch their toes. Well, I’m here to remind you that when most of you started CrossFit, I bet you couldn’t do pull-ups or handstands but that didn’t stop you. 

Working on flexibility is important for maintaining healthy joints, to give you more motion. Hips and shoulders seem to be particularly tight for CrossFitter’s and Yoga can help with increasing mobility in these areas which will then in turn help you get deeper into squats and give you more mobility and rotation in your shoulders to do handstands. 

Key postures for increasing flexibility for CrossFitters:

- Downward facing dog

- Warrior two

- Pigeon 

2. Breathing

Vinyasa Yoga is a practice of linking movement to breath, so you move through postural transitions using your inhale and exhale. This breath awareness transfers beautifully to CrossFit to give you more control especially when you’re doing something like a long burpee session where timing of breath and rhythm are crucial. 

Yoga also helps you learn how to breathe deeply into your diaphragm, which directly translates into your ability to produce more power and sustain movements for longer durations. 

3. Focus and presence

One of my favourite things about Yoga is the focus that it gives you. By focussing on your breathing, you can keep your mind present and on the mat. In CrossFit, you don’t really have time to think about anything else but the mind will still wander. Losing your focus can lead to injury so it’s a no brainer that gaining focus will help with progressing in your CrossFit workout. 

 

Focussing on your breath will help to clear the mind, keep you present and bring a sense of calm to your workout - during both Yoga and CrossFit.  

4. Balance

A lot of the time when we lose our balance, it’s because we’ve lost concentration. For me, it usually happens when I start thinking about how great I am at balancing, instead of just focussing on breathing and holding the posture! Yoga can help you achieve the stability needed to perform CrossFit exercises such as high rep pistols or cartwheels. 

The physical balance we learn in Yoga will hopefully filter into your real life outside the gym…maybe you’ll land your dream job, relationship, home, and you have time for your CrossFit and new found Yoga addiction…wouldn’t that be great!

Key poses for practicing balance for CrossFitter’s:

- Tree

- Eagle

- Dancer’s Pose

- Half Moon 

5. Yoga really is a legitimate work-out 

Teaching Yoga to CrossFitter’s is amazing. One minute, CrossFitter’s are dead-lifting ridiculously heavy weights and the next minute, you’re sweating away in your downward dog, which can sometimes be harder than lifting those weights!  

Yoga Fit and Power Yoga classes will challenge even the fittest CrossFitter’s and you will definitely get a good work out. The best part about Yoga is that after you’ve worked super hard and sweated away, you get to have a gorgeous little five minute nap, which will leave you calm, present and energised instead of feeling like you’ve been hit by a bus…doesn’t that sound good?

So there you have it, five good reasons that Yoga and CrossFit are a match made in heaven.  The sooner you start Yoga, the sooner you will feel the benefits in your CrossFit training and it could even change your life…Namaste.

THREE REASONS TO START YOUR WEEKEND WITH YOGA…THAT MAY CHANGE YOUR LIFE!
I love teaching yoga on a Saturday morning because I love to see how it makes my students feel. They are always pleased as punch with themselves for getting up early when they really don’t have to. Why not get your weekend off to a healthy start? Here are three great reasons to do Yoga on your Saturday morning.
1. Drink less on Friday night Starting your weekend with Yoga or any exercise for that matter guarantees you will drink less at your after work drinks on a Friday night - that’s got to be a good thing, right? It’s painful and a bit of a waste to do yoga with a hangover…believe me, I tried it once and never, ever again.
2. Great start to the weekend After a long week at work, there’s nothing worse than wasting away the weekend because you’re tired and don’t have the energy to do anything. An energising Saturday morning Yoga class will help recharge those batteries and get you ready for a fun filled weekend…whatever you choose to do.
3. Yoga makes you happy You don’t need to be a genius, let alone a yoga teacher, to know that doing exercise and more importantly yoga makes you feel good. It’s just that simple. Be happy on your weekends…life is too short not to be!

THREE REASONS TO START YOUR WEEKEND WITH YOGA…THAT MAY CHANGE YOUR LIFE!

I love teaching yoga on a Saturday morning because I love to see how it makes my students feel. They are always pleased as punch with themselves for getting up early when they really don’t have to. Why not get your weekend off to a healthy start? Here are three great reasons to do Yoga on your Saturday morning.

1. Drink less on Friday night
Starting your weekend with Yoga or any exercise for that matter guarantees you will drink less at your after work drinks on a Friday night - that’s got to be a good thing, right? It’s painful and a bit of a waste to do yoga with a hangover…believe me, I tried it once and never, ever again.

2. Great start to the weekend
After a long week at work, there’s nothing worse than wasting away the weekend because you’re tired and don’t have the energy to do anything. An energising Saturday morning Yoga class will help recharge those batteries and get you ready for a fun filled weekend…whatever you choose to do.

3. Yoga makes you happy
You don’t need to be a genius, let alone a yoga teacher, to know that doing exercise and more importantly yoga makes you feel good. It’s just that simple. Be happy on your weekends…life is too short not to be!

Dinner inspiration…

Dinner inspiration…

(Source: liftyourvibration)

specialistsupplements-retail:

RECIPE OF THE WEEK: A gorgeous summery dessert recipe ~ Strawberries, Peaches, and Basil with Orange Vinaigrette…

This looks amazing!

specialistsupplements-retail:

RECIPE OF THE WEEK: A gorgeous summery dessert recipe ~ Strawberries, Peaches, and Basil with Orange Vinaigrette…

This looks amazing!

PRACTICING YOGA WHEN IT’S HOT, HOT, HOT

I don’t know about you but I just can’t get enough of the weather in London at the moment.  I never, ever, ever, ever thought I would say that about London!

The temperature just keeps on rising and seems to be staying that way for the near future (finger’s crossed). Practicing Yoga in the heat is great for you.  Here are the benefits and some sizzling tips for doing your practice when it’s hot, hot hot!

The benefits:

1. Skin detox.  Sweating is a great little detox for your skin - it helps flush out the toxins. Just think about how fabulous your skin will look…after you’ve had a shower of course.

2. Instant flexibility. The heat also allows you to go a little more deeply and safely into the postures, warming up the muscles more quickly…anything that helps makes me more flexibility sounds good to me!

3. Good workout.  Yoga in the heat is said to elevate the heart rate, which makes the body work harder and help you get that bikini body faster. 

4. Relax, breathe and focus.  Heat also helps the body relax, improves breathing (which helps conditions like asthma) and focuses the mind, which develops better mental concentration.


My sizzling tips for practicing Yoga in the heat:

1. Hydrate. It’s important to be well-hydrated before taking a hot Yoga class or doing Yoga in hot weather - I recommend drinking litres of water throughout the day before and then drinking more afterwards. 

2. Empty stomach.  It’s best not to eat at least two hours before the class.  Yoga is much better on an empty stomach, especially if you are doing any twists - trust me on this one. 

3. Dress for it. By this I don’t mean that you have to wear your bikini, speedos or your sequinned leggings. It’s always good to wear something comfortable and when it’s hot, I’d recommend sleeveless tops which are breathable and preferably quick-dry fabrics.

4. Towel. I love to practice yoga with a towel on my mat all year round but especially when it’s hot. You can get yoga towels with a grip on one side that will lay nicely over your mat to keep you from slipping and sliding.

5. It’s just Yoga! Remember that yoga is not competitive (something I’m always having to remind myself of!). Everyone should take a class at their own pace, so whenever youneed to, drop into child’s pose and take a break.


Now get out there and enjoy this divine weather! Namaste. 

iamyoustudio:

ANGLED LUNGE: Start in a high lunge, making sure your back leg is straight and your front knee is bent at 90 degrees, with your knee directly over your ankle - not in front, not behind, not left, not right. Inhale here. Exhale and lean forward to 45 degrees. Keep your arms alongside your ears, elbows straight, and look forward and down at an angle keeping the back of your neck long.  Pull the hip of your front leg back and make space between the top of the thigh and the hip, engaging the abdomen up towards the spine.  Breathe here and work your back muscles, transverse abs, and thigh muscles.   

iamyoustudio:

ANGLED LUNGE: Start in a high lunge, making sure your back leg is straight and your front knee is bent at 90 degrees, with your knee directly over your ankle - not in front, not behind, not left, not right. Inhale here. Exhale and lean forward to 45 degrees. Keep your arms alongside your ears, elbows straight, and look forward and down at an angle keeping the back of your neck long.  Pull the hip of your front leg back and make space between the top of the thigh and the hip, engaging the abdomen up towards the spine.  Breathe here and work your back muscles, transverse abs, and thigh muscles.   


TOP FIVE EXCUSES I’VE HEARD FOR NOT DOING YOGA
1. “I’m not flexible enough” - I love this one. That’s exactly what Yoga is for.
2. “Idon’t have time” - All it takes is 15 minutes a day on your mat to centre you and get you set for the day. 
3. “Yoga is too expensive” - All you really need is a mat, which you can buy from only £9. Doing a self practice at home is free and there are lots of classes available online to get you started. 
4.“I can’t relax”  - You will be amazed how quickly focussing on the breath will clear that mind and without even trying, you’ll be relaxed in no time at all. 
5.“Yoga won’t give me enough of a work out”  - Just ask my students if they think this is the case!

TOP FIVE EXCUSES I’VE HEARD FOR NOT DOING YOGA

1. “I’m not flexible enough” - I love this one. That’s exactly what Yoga is for.

2. “Idon’t have time” - All it takes is 15 minutes a day on your mat to centre you and get you set for the day. 

3. “Yoga is too expensive” - All you really need is a mat, which you can buy from only £9. Doing a self practice at home is free and there are lots of classes available online to get you started. 

4.“I can’t relax”  - You will be amazed how quickly focussing on the breath will clear that mind and without even trying, you’ll be relaxed in no time at all. 

5.“Yoga won’t give me enough of a work out”  - Just ask my students if they think this is the case!

Tags: Yoga

I love doing this short, sweet and sweaty practice in the morning. Feeling energised and ready for work now. Namaste.

I love doing this short, sweet and sweaty practice in the morning. Feeling energised and ready for work now. Namaste.

(Source: yogaglo.com)