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.
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
There are many benefits that
stretching gives to help the recovery of the body after exercising.
Increased flexibility of different muscles groups
helps release constricted and contracted muscles back to their comfortable
state. This also helps increasing flexibility itself and injury prevention.
doing leg stretches after a long run increases muscular power and endurance.
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.
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.
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.
Improved range of motion
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.
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.
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.
allows a constant flow of nerve signals between the brain and muscles which
will increase performance.
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.
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