Posts In: In The Studio

Reset Day Retreat

15/10/2019

Join us for a day of pampering and yoga bliss on Sunday 10 November, 14:00-18:00, at The Studio Cheshire.  Book Your Spot

During the day the focus will be to create and integrate an afternoon of yoga practices that nourish your mind, body and soul on every level. 

The Reset Yoga Workshop combines together the 8 limbs of yoga in the stunning setting of the Cheshire countryside.  First we start with a mindfulness and pranayama practice, calming and relaxing the mind. But then we kickstart the second practice with a dynamic yoga practice to detoxify our systems.  

After that we’ll relax and cleanse mind and body with a soothing gong bath meditation, followed by a peaceful and restorative yin practice. This will help to align our bodies and open up the connective tissue.  Most importantly, to finish the day we will venture into Alderley Edge for a healthy evening meal at The Botanist.

Check out The Botanist website here;

https://thebotanist.uk.com/locations/alderley-edge

This workshop is ideal for strengthening, lengthening, and opening our bodies and minds. Working to create new habits that are the foundation for a healthy yoga-based lifestyle.

Cost for workshop and evening meal is £99 per person. Book Your Spot

Also check out our event this weekend at The Alchemist, Manchester. Still a few places left!

Book Your Spot

 

The muscles in our body are used all the time and are the reason why we can move. It is so important that we look after them; especially after physical training. Physical training alters the appearance of muscles as well as their performance. When muscles grow, the cells them-self change in size, no new cells are made. This is why we feel pain after exercising. If we don’t look after our muscles, stretching them after using them, it can result in overuse injuries such as stress fractures or joint/ tendon inflammation.

In the 2-3 hours after exercising our muscles are most fatigued – they need feeding!! Protein helps to recover and grow muscles.

If you can imagine the enzymes that help the process of recovery as a collection of little eager construction workers ready to build – if they turn up to work and lack their materials, their talent cannot be put to use, BUT, if you provide them with the correct raw materials, they can perform work to the highest standards.

As well as muscles being fatigued after exercise, your tissues and organs are too. When exercising, everything is put to its limits. Restorative breathing is therefore also something that helps recovery as it slows the heart back down and also normalises the lungs again.

How can stretching help muscle recovery?

There are many benefits that stretching gives to help the recovery of the body after exercising.

  1. Increased flexibility of different muscles groups

Stretching helps release constricted and contracted muscles back to their comfortable state. This also helps increasing flexibility itself and injury prevention.

For example, doing leg stretches after a long run increases muscular power and endurance.

  • Improved blood circulation

Stretching helps the body to cool down, therefore returning the heart rate back to resting. Once the blood circulation and heart rate are back to normal, this allows the muscles to relax so recovery can begin.

  • Eliminates lactic acid

Working your muscles produces lactic acid which makes the muscles fatigued and sore. Stretching eliminates the lactic acid build up so helps to relax the muscles in order to recover and repair.

  • Pain Prevention

If muscles remain tight after exercising, it can increase your risk of an injury. Stretching helps loosen the muscles which minimises the risk of injury.

To show an Upward Dog technique
Upward Dog by Ryan
  • Improved range of motion

Muscles that are not stretched usually remain constricted which prevents them being used to their full potential. Therefore, if we keep stretching them after exercising, the muscles performance when exercising will increase.

  • Increased muscular coordination

For strength trainers, it is even more important to stretch post exercising. When you stretch tired muscles, you give them better functional mobility and allow them to synchronise properly.

  • Posture

When your muscles are constricted and tight it often causes peoples posture to change, such as rounding the back. If we loosen up and stretch the muscles, you will see a better posture develop.

  • Improved nerve signals

Stretching allows a constant flow of nerve signals between the brain and muscles which will increase performance.

  • Mindfulness

During exercise your whole body is pushed to its limits. Breathing to create mind and body connections, help relax the body; when the body is relaxed the muscles are able to relax too.

Muscle Growth

Stretching promotes muscle growth; it elongates the fascia which helps the muscle to grow.

Have you ever been in a yoga class and wondered what the teacher is talking about? Have you been confused by postures that have two names, or forgot which is your Downdog and which is your Updog?

Our Studio Yoga Dictionary is here to help!

Sanskrit is an ancient language from India, each yoga posture has its original Sanskrit name but mostly we are more familiar with the English translation as these are much easier to remember, however teachers frequently use the Sanskrit term so its good to familiarise yourself. The more you practice the more you will associate the asana names with the movement.

Sanskrit words and phrases and what they mean

Asana – Means posture, you will notice most of the Sanskrit terms end in Asana.

Namaste – We say this at the end of most of our practices, most commonly with hands pressed into a prayer position against the heart centre and head lowered. It translates as I bow to you, a greeting and sign of respect after finishing a practice, we honour the light within our teacher and they honour the light within us.

Prana – This is our Life force, our energy our breath.

Drishti – Is the focus point of your gaze. When holding a posture it helps to focus on one still point as this focuses your energy against distraction, and helps to develop awareness and concentration. A focus point can help you also to keep correct allignment. There are nine drishtis you might be told to focus on during a posture, these are;
1. The tip of the nose
2. The thumbs
3. The third eye
4. The navel
5. Toward the sky
6. The hands
7. The toes
8&9. Over the shoulder towards the left or right side


Mula Bandha – Mula means root or base, and Bandha means lock, translating as your root locks. The bandhas are a means of controlling and directing energy. We are encouraged to activate these muscles such as pelvic floor to create more stability and core strength within the body.


Mantra – This is a word/phrase or sound repeated often during meditation. The word mantra comes from two Sanskrit words, manas (mind) and tra (tool). So mantra literally means “a tool for the mind,” and was designed to help practitioners access a higher power and their true natures.


Mudra – Derived from the Sanskrit word for seal, Mudras are a symbolic sign or gesture meant to direct life force to various parts of the body so the energies can be harnessed within.

Anjali Mudra – Probably the mudra you are most familiar with during your practice, hands pressed together against the heart centre, the position we often take at the end of class to say Namaste. In India it is used to greet, thank and express respect. It also reminds us to come back to our centre.

Pranayama – Control of breath, the breath is our life force and energises and sustains us throughout our yoga practice. It increases vitality, mental focus and expands consciousness of the mind.

Om – The sound of the universe.

Heres a few of the common yoga postures and their Sanskrit names you might hear whilst your in class;

Bhujangasana – Cobra
Tadasana – Mountain Pose
Savasana – Corpse pose
Adho Mukha Svanasana – Downward facing Dog
Urdhva Mukha Svanasana – Upward facing dog
Chaturanga Dandasana – Four limbed staff pose (you will be very familiar with this move during a sun salutation sequence.)
Uttanasana – Standing forward fold
Ashtanga Namaskara – Knees chest chin a build up to Chaturanga
Surya Namaskar A or B – Sun Salutation A or B
Vrksasana – Tree Pose
Utkatasana – Chair Pose
Utthita Balasana – Extended child pose

https://www.thestudiocheshire.com/

 

Are you interested in joining our 6 week Ashtanga course with Ryan? Starting Friday 20th September from 9:30-11am he will be breaking down the Ashtanga Primary Series sequence.

Okay so what is Ashtanga?

Ashtanga is a traditional series of postures performed in the same sequence everytime. It is a dynamic practice combined with focus on the breath. There are six different level sequences in Ashtanga each getting progressively harder. In traditional practice, students are expected to remember the movements, in preparation for a Mysore. A class which is unguided by the teacher and participants flow through the sequence on their own as a self led practice.

Padahastasana, one of the fundamental postures in Ashtanga

Usually an Ashtanga practice will begin with five repetitions of Surya Namaskara A and five repetitions of Surya Namaskara B, (Sun Salutations) followed by a standing sequence. Following this the practitioner will progresses through one of six series including a standard closing sequence.

The six series are as follows:

  1. The Primary series: Yoga Chikitsa, Yoga for Health or Yoga Therapy
  2. The Intermediate series: Nadi Shodhana, The Nerve Purifier (or The Second series)
  3. The Advanced series: Sthira Bhaga, Centering of Strength
  1. Advanced A, or Third series
  2. Advanced B, or Fourth series
  3. Advanced C, or Fifth series
  4. Advanced D, or Sixth series

So the 6 week course focuses on the Primary Series, whats that?

For our course Ryan will be focusing on the Primary Series Sequence. The Start of all the Ashtanga Series. Here is a rough breakdown of what you can expect week by week.

Week One – Welcome talk about Ashtanga, Opening chant and handouts will be provided. A look at Sun Salutations (Surya Namaskara A and B) the fundamental postures.

Week Two – Fundamental Asana breakdown

Week Three – Primary Series Asana

Week Four – Primary Series Asana part 2

Week Five – Primary Series complete sequence, guided class

Week Six – Mysore self practice class/or a second full sequence guided class

Each week will include a recap of the previous weeks postures and linking the movements together. A sheet of the posture sequence will be provided to guide you, allowing you to refer to it whenever you need. All you need is your water, towel and excitement to learn!

Urdhva Mukha Svanasana – Upward Facing Dog

Is this class for me?

If you are looking to increase your practice with a dynamic flow class, gain knowledge of Ashtanga terminology and Asana, to perfect your postures, then this course is for you! Suitable for beginners upwards, it will help any yogi to become more confident in their postures and practice.

To book in or for more information please contact:
info@thestudiocheshire.com
to reserve your space, see you on the mat!

Yoga for KIDS!

16/08/2019

Do you have children or know someone who does? Stuck for ideas over the Summer holidays of ways to keep your kids active? Want to help your childs social development skills?

Join us for our new Yoga for Kids class! Every Tuesday from 2:00-2:45pm with our lovely instructor Natalia, suitable for ages 3 upwards. Each session is just £10 for a drop in class.

Natalia will guide them through a fun and playful yoga sequence encouraging them to stretch and move their bodies in a safe and creative way. They will learn to become more aware of their bodies and personal space, whilst also learning how to hold focus and attention for longer periods of time, and socialise with other children!

You are welcome to join us outside the studio in our cafe area, for a tea /coffee or some lunch whilst you wait. To enquire or book in please email info@thestudiocheshire.com

Aerial Yoga

15/07/2019

Have you managed to catch one of our Aerial Yoga classes at The Studio yet? Well good news, our 6 week course has been such a hit, we’ve decided to add it to our timetable as a weekly class! It will continue every Saturday from 11-12 at a drop in rate of £25 per class.

We’ve had such a great time seeing everyone progressing, trying something new and most importantly having FUN! Whether you come alone or bring a friend, aerial yoga is sure to get you giggling in no time. Suitable for all levels including beginners, led by our fantastic teacher Nina who will get you feeling confident hanging upside down and building strength through the different postures.

Aerial yoga has many benefits including:
– Increased Flexibility and Mobility
– Improved Blood Pressure
– Pain release for Scoliosis and Back Pain
– Strength building

So if you fancy joining us for a class you can book on by:
Emailing us at info@thestudiocheshire.com
DM us on Instagram at @thestudiocheshire
Online at www.thestudiocheshire.com
Call us on 01625 861179
Or by downloading The Studio Cheshire App

We hope to see you in the air soon!

This Thursday 18th July from 7am-12pm, we have Lululemon dropping by with a pop up shop to restock on all your favourite yoga gear, with a wide range of products to choose from, discounts and a few little treats thrown in you don’t want to miss it!

We are running Hot Yoga classes all morning at The Studio, or you can shop till you drop, and hang out with us in our Cafe and Wellness space.  There will be Coffee, Teas, Juices, Smoothies and Snacks available to purchase, so you can sit back and relax. Or if your ready to break in that new sports bra purchase, grab a mat and join us for a heated class!

The Morning Class Schedule is as follows:
6:30-7:30am – Hot Flow
With Ryan
9:30-10:30 – Funky Beats Yoga
With Ryan
10:30-11:30 – Hot Flow
With Jane

Drop in classes are £15, or if its your first ever visit to The Studio, your first class is completely free, so you can go wild and buy that extra pair of leggings you wanted.

Join Ryan for back to back classes

We hope to see you there!

The Studio Team

Community, (noun).

1.     A group of people living in the same place or having a particular characteristic in common.

2.     The condition of sharing or having certain attitudes and interests in common.

We all know the endless benefits yoga has on our bodies and our minds, and how it helps us to be better within ourselves as an individual.   But what about the effects it has on bringing people together as a community?

As we get older it’s hard to juggle all the tasks we have to cram into our busy schedules.  We have to work long hours and spend time commuting back and forth. We balance spending time with family and friends in our free time, perhaps looking after children or partners.  We take our role as mother, father, grandparents, sister, cousin, friend very seriously. We juggle hobbies and self-care, usually pushing these towards the back of our schedules, even though these are things that bring us the most joy.  It can get a little frazzling, to feel like you’re the only one struggling to manage to keep everything and everyone in order. Yoga creates a space for us to escape our life roles, what defines us outside of the studio, and the thoughts that race through our minds all day. It brings us peace of mind, to feel safe and unjudged, around people who are all in the same boat. 

We want a little peace and quiet away from our home life, or we need to unwind after a stressful day at the office, or we use it as a chance to catch up with our friends.  Coming to a yoga class, creates a common ground with the person sitting next to you on the mat, even if you don’t know them. We might not all be in class for the exact same reason (most of us are here for savasana though right?), but we come because it brings us closer to ourselves and each other.  It brings together people of different backgrounds, ages, shapes, sizes, genders and interests to all share the same experience, raising our energy creates positive energy and real connections with others.

This is our yoga community. 

Here at the studio we try to create an environment which focuses on bringing people together from the surrounding towns Alderley Edge, Wilmslow, Macclesfield and further afield.  It creates an opportunity to meet new people, make new friends and feel at home in our space. Creating change in our smaller communities connects us together to change our bigger community for the better with more awareness of ourselves and each other.  Whether you are new to the area or lived round here for years, we hope you feel a sense of community especially within our studio.

Donna

Water is just water right? It’s all the same, or is it?

You may of heard a bit about Alkaline Water and wondered whats so special about it and how it can possibly be any different from tap water. So heres a bit of the science and facts behind our water available at The Studio!

Did you know our bodies have their own PH scale?  Running from 0-14 (0 being the most acidic and 14 being the most Alkaline.)  Our PH levels should be kept at approximately 7, to transport oxygen around the body and maintain good health.  The problem in this modern day, is that our diets are heavily Acidic from eating a lot of processed “junk” food, so our scales are tipping away from the Alkaline side meaning the blood is too acidic, the body is removing the acidic waste through the cells, which become too acidic and die.  Most illnesses thrive in Acidic environments so keeping a diet rich in Alkaline food is key for maintaining long term health.

Some foods that are Alkaline rich are;

  • Kale
  • Spinach
  • Spirulina
  • Lemon
  • Sprouts
  • Celery

But the easiest way to increase your Alkaline levels is simply by changing your water!  Alkaline water has many proven benefits such as;

  • Helping with digestion
  • Carrying nutrients to cells
  • Flushing out toxins
  • Rich in antioxidants
  • Hydrating 
  • Reduces inflammation within the body
  • Restores PH balance 
  • Mineral rich (higher concentrations of calcium, magnesium and potassium)
  • Energising 

Tap water is commonly contimated with chemicals such as chloroform, pesticides and waterborne pathogens that end up in our water pipes, these can be harmful even in small doses. At the studio we have bottled Alkaline Water from our Kangen machine which filters and ionizes the water as it pumps through the system. Set at a PH level of 9.5 perfect for keeping the body at maximum hydration after a heated yoga class!  Hydration is key for preventing fatigue and headaches after exercise, water lost through sweating needs to be replaced frequently.  The body is 70% water so we should be making sure we are putting the best quality water into our system. 

Happy Hydrating!

If you need a bit of a reboot to kickstart this summer, why not give our juice cleanse a try? It’s a great way to incorporate more fruits and veggies into your lifestyle if you struggle to fit in your 5 a day.  If your feeling a bit sluggish and struggle with common colds or digestive issues, or if you want to use it to support the aid of weight loss. The cleanse will consist of 9 Juices, 3 Shots and 6 bottles of Alkaline for a 3 day cleanse.  Each day you will have 3 Juices, 1 Shot and 2 Alkaline Waters. The cost of a cleanse is £50 for the Full Flow package.  

The Juices and their Benefits

Glow

Glow is your green juice.  Made of Cucumber, Seasonal Greens, Lemon and Ginger.  It will help to revive and hydrate your skin, works as an antioxidant and helps promote healthy digestion.  Cucumber is low in calories but high in important vitamins and minerals to keep the body working at its best.

Feel Good

Feel Good is your orange juice.  Made of Apple, Carrot, Lemon and Ginger.  It is an anti inflammatory and immune boosting hit.  A good one if you find yourself getting ill often, it will give you the nutrient boost you need.  Carrots are known for providing Vitamin K1, Potassium and antioxidants. Linked to lowering cholesterol levels and of course improving eye health.

Mighty

Mighty is your red juice.  Made of Apple, Cucumber, Ginger, Beetroot and Lemon.  This juice is an anti inflammatory, cleansing power juice full of Vitamin C.  Beetroot contains pigments known to help lower blood pressure and improve athletic performance, perfect to set you up for your Yoga class.

Ginger Shot

Your shot to awaken your senses and kick start your day.  Made from fiery ginger, lemon and apple, it will help you to feel awakened and energised.  Ginger can also help reduce muscle pain, soreness and to also combat feelings of sickness.  A great anti inflammatory, immune boosting start to your day.

Alkaline Water

Alkaline Water helps to balance out the bodies natural PH Scale, for our body to work at its best we should be around a neutral 7 on the PH Scale, however due to modern day diets of processed quick to eat foods, our levels are leaning more towards the acidic side.  Alkaline water will help to keep you hydrated and help to neutralise and bring balance and harmony back to the body. Water is great for flushing toxins out of the body, keeping skin and hair healthy.

A Day in the Life..

Here is an example schedule of how a typical juice cleanse day would work.

7:30am – Ginger Shot

7:45am – Water

8:00am – Breakfast

9:00am – Water

10:00am – Glow Juice

11:00am – Water

12:30pm – Lunch

1:00pm – Water

2:00pm – Feel Good Juice

3:00pm – Water

5:00pm – Mighty Juice

6:30pm – Dinner 

7:00pm – Water

This is just an example timetable, the great thing about a Juice Cleanse is that you can make it work to fit around you. We recommend drinking the water at constant intervals throughout the day to keep the body at maximum hydration, keep one with you on your desk at work or in your car when you are driving.

If you are interested in doing one of our Juice Cleanses, please contact us on info@thestudiocheshire.com or enquire at Reception to place your order!

Happy Cleansing!

Donna