You may consider adding novelty yoga elements, like animal-assisted or themed yoga, to your training program.

These yoga practices offer a unique way to improve fitness, reduce stress, and enhance well-being.

Approach these practices with caution to ensure a safe and effective experience for clients.

Consider your clients' needs, provide proper training, and be aware of potential risks and contraindications.

A qualified coach or trainer is crucial to provide proper guidance and ensure correct form and technique.

Yoga offers numerous benefits, including improved physical abilities and reduced stress, and can be modified to suit individual needs.

Incorporating novelty yoga elements into your training program offers clients a unique way to improve physical fitness and well-being safely and effectively.

To ensure a successful integration of novelty yoga elements, trainers should provide a balanced program prioritizing client safety, aerobic training, resistance training, and flexibility exercises.

It is essential to consider individual client needs and provide necessary modifications for a safe and effective experience.

Yoga is an excellent addition to a physical training program due to its benefits, including improved flexibility, strength, and reduced stress.

By prioritizing client safety and well-being, you can help clients enjoy yoga's benefits while minimizing risks.

Yoga can be modified to suit all ages and abilities.

Trainers should choose yoga types that suit their clients' needs and goals.

You may consider adding novelty yoga elements, like animal-assisted or themed yoga, to your training program.

Title:

Content: Lifestyle
Lifestyle and healthy lifestyle
Today, 19: 00
10 min.
What is useful yoga: says the coach
Irina Dvorkina
General Practitioner
Alexandra Churkina
Hatha Yoga Instructor
Read us in VKontakte Zen
Yoga is an ancient teaching that includes various spiritual, mental and physical practices.
Every year it becomes more and more popular in modern society.
Today, for many people, yoga is an opportunity to escape from the chaotic and busy life.
It is practiced on the mat at home, in gyms and even in an Indian temple.
However, such training has contraindications.
Who will benefit from the practice and who should not?
Took it down with a yoga coach.
What is Yoga
The first thing that comes to mind when a person hears the word “yoga ” is an ascetic in a loincloth that has twisted into a difficult position.
But in fact, physical exercise is just one of the steps of a great way of self-improvement.
Initially, yoga is a philosophical school in ancient India, and therefore this doctrine tries to answer deep questions about the meaning of life and the structure of the world.
One of the conclusions is that the essence of man ’ s problems lies in the excessive anxiety of the human mind.
Which means we need to calm him down.
Where to start yoga classes
A person who studies and practices yoga is called a yogi or yogi.
From the very beginning, it is important to observe the moral and ethical standards described in the books about this doctrine.
It is necessary that a person understands what he will do and what opportunities these classes can open for him.
Then you can connect physical practices on the mat.
Photo by LaylaBird / www.istockphoto.com
To start classes, you only need:
– comfortable, ventilated and warm room;
A place where no one will bother you.
– absence of irritating factors: phone, loud sounds, etc.;
– sports comfortable mat or yoga mat;
- sports or any other clothing that does not hinder your movements.
And after that, when a person is ready physically and mentally, you can try to start meditation.
Such a path, for example, is described in the main book of all who practice yoga, the Yoga Sutras by the Indian philosopher Patanjali.
Today, to a person brought up in Western culture, this may seem esoteric.
Therefore, for many in the modern world, yoga is just an unusual and interesting kind of physical education.
Only then, with a deeper immersion in the topic, a person can get something more for himself.
Photo by fizkes / www.istockphoto.com
Benefits of Yoga
Many experts hold the position that the benefits are provided by those activities that bring pleasure.
And also those where there is an attentive and prepared teacher.
If, for example, this is an hour and a half group classes, where you constantly torment yourself and suffer from unusual exercises on the mat, and at the same time there are 30 more people in the hall and the teacher does not see you and your problems, then it is unlikely that there will be any benefit.
Yoga as gymnastics is very different.
For example:
– Ashtanga Vinyasa Yoga (the practice is powerful and quite dynamic.
A form of hatha yoga.
After such a load, you will probably get very tired and sweat well);
– Hatha yoga (it stands for Ha – sun, Tha – moon.
This is a story about the union of soul and body, the balance of energy.
Hatha includes both statics and dynamics, the pace can be slow);
– Yoga therapy (auxiliary action in certain health conditions, as a physical supplement to the recommendations of evidence-based medicine);
– women ’ s yoga;
Yoga for pregnant women;
Children's Yoga.
There are many other practices.
Naturally, like any physical education, yoga can be both useful and traumatic.
It is very important to choose the direction that is right for you.
Therefore, before classes, be sure to consult with the teacher and doctor.
Photo by FreshSplash / www.istockphoto.com
Yoga is good for men, women and children if you do the exercises correctly.
How useful yoga is for men
1.
Physical health: Practicing yoga helps to improve flexibility, coordination and strength.
This is especially useful for men who exercise regularly.
Increased flexibility and strength help improve performance in training and reduce the risk of injury.
2.
Stress reduction: Regular yoga practice can reduce stress levels and improve mental well-being.
Meditative and breathing exercises help men cope with stress and improve overall mood.
How useful yoga is for women
1.
Improving Flexibility: Practicing yoga improves the flexibility of the body and also leads to the strengthening of the muscles of the back, buttocks and abdomen.
It improves posture and overall appearance.
2.
Emotional management: Yoga includes breathing techniques and meditative practices that help manage emotions, reduce stress and anxiety, and improve overall mental health.
3.
Health promotion: The yoga program improves women ’ s health.
Exercises contribute to the proper functioning of internal organs, stimulate metabolism and improve digestion.
Also, the practice of yoga helps to cope with some of the symptoms of menopause and premenstrual syndrome.
Photo by fizkes / www.istockphoto.com
How useful yoga is for children
1.
Improving physical health: Practicing asanas (postures) and breathing exercises improves muscle flexibility and strength.
Classes also support the proper development of the musculoskeletal system of the child.
2.
Developing concentration and improving learning skills: Yoga helps improve concentration and memory in children.
This has a positive effect on the learning process.
Children who practice yoga are often better at focusing on lessons.
3.
Managing Emotions and Stress: Simple meditation practices and breathing exercises can give children tools to relax, relieve nervous tension, and consciously relate to emotions.
What are the contraindications for yoga classes
First of all, you can not do yoga if a person has any diseases in the acute phase:
– gastritis;
– ulcers;
– heart disease;
– gallstones;
open wounds;
any tumors.
A large list of contraindications in pregnant women and young mothers.
That is why it is very important to warn the teacher about the features of your body before starting the practice.
If you have injuries and you are just starting to practice, it is also better to fully recover from the disease, and only then start yoga.
Are there any alternatives for those who want but can ’ t do it?
It all depends on your purpose.
If you just want to improve your physical well-being, then with a competent approach, yoga helps to solve many health problems.
In yoga itself, there are many different and beautiful directions, for example, yoga therapy.
In it, an individual set of exercises for working with the body is selected for a person.
Photo by SergeyChayko / www.istockphoto.com
And if your goal is peace of mind and harmony in the soul, then breathing exercises are perfect.
In it, the novice yogi sits in a comfortable position, closes his eyes and tries to focus on his breathing, without getting involved in extraneous thoughts.
Respiratory gymnastics is something that vaguely resembles real meditation.
How best to do it: by yourself or with a coach
In short: for beginners - a coach is needed to set up the technique, continuing can do on their own.
There is no single answer to this question.
There are people who really need a coach nearby.
A professional person who can be trusted to tell some features of his body so that he can suggest the right technique.
And there are those who are more comfortable to study at home on video courses.
Both options are possible.
However, it is important to consider the initial data.
If there were injuries, if there are questions about well-being, then it is more reasonable to have a reliable coach nearby.
What is the difference between yoga and fitness
Yoga is a great way.
And this path goes far beyond such concepts as fitness and physical education.
Some even believe that any other activity, such as running or dancing, can also be considered as yoga.
If it helps to solve your main tasks – to free the mind from meaningless fluctuations or to become a better body and soul, then this can be a good alternative.
Photo by fizkes / www.istockphoto.com
A set of exercises for yoga classes
Here are a few exercises that can be included in a set of yoga classes.
But before starting the practice, it is important to consult with an experienced instructor.
Bundle: mountain pose, chair pose, plank, dog face down, warrior pose -1, plank, dog face down, warrior pose -1 on the other leg.
Mountain pose:
1.
Stand up straight, feet together;
2.
Distribute the weight of the body evenly on both legs;
3.
Spread and relax your shoulders.
4.
Open your fingers and put them behind your back.
5.
Extend the neck and lift the chest;
6.
Look straight ahead;
7.
Hold the pose for 1-2 minutes, not forgetting about breathing.
Chair pose:
1.
Stand straight, legs at shoulder width;
2.
Raise your hands along your ears, parallel to each other and fold your palms in a prayer gesture;
3.
Raise your heels and lower your pelvis down, as if sitting on an invisible chair;
4.
Straighten your shoulders and keep your spine straight;
5.
Hold the pose for 30 seconds – 1 minute, not forgetting about breathing.
Plank:
1.
Take the rest position lying down and place your hands directly under the shoulders;
2.
Pull your legs back, placing them on the width of the hips;
3.
Tighten the stomach, straining the muscles of the cortex;
4.
Keep a straight line from head to heel;
5.
Hold the pose for 30 seconds – 1 minute, not forgetting about breathing.
Dog face down:
1.
Take position the emphasis lying down;
2.
Put your hands slightly wider than your shoulders and lean on them.
3.
Take your hips back and up.
Hands and spine are stretched in one line;
4.
Move the legs so that the knees are under the hips;
5.
Relax your head by placing it between your shoulders.
6.
Hold the pose for 30 seconds – 1 minute, regulating breathing.
Warrior pose 1:
1.
Take a big step forward with your left foot.
2.
Turn your right foot 90 degrees outwards and your left foot 45 degrees to the right, your heel is on the floor.
3.
Bend the right knee to the right angle, do not let it go beyond the sock.
4.
Raise your hands, reach up.
5.
Hold the pose for 30 seconds – 1 minute, then repeat on the other side.
Remember that before doing any physical exercise, including yoga, it is important to consult a specialist, especially if you have any medical problems or limitations.

These yoga practices offer a unique way to improve fitness, reduce stress, and enhance well-being.

Approach these practices with caution to ensure a safe and effective experience for clients.

Title:

Content: Exercise & Fitness ｜ Learn Yoga by Yourself at Home Don ’ t Force 3 Common Injuries to Be Careful
Filed to: Health 2.0
Published: Updated:
Many people practice yoga, but this exercise, which is considered relatively safe, actually has a potential risk of harm!
Physical therapists warn that doing more than your body ’ s load and not understanding the correct physique can cause sprain or strain.
The most common areas of injury include knee, waist and back, shoulder and neck. If you want to avoid injury from yoga, it is recommended that beginners should be led by a teacher and do not overchallenge themselves.
Watch the instructional video as a beginner practicing yoga is vulnerable to injury
Wu Lifan, a physiotherapist at Sang Yue Chang Clinic in Taiwan, said that there were female patients who did not dare to go to the gym because of the epidemic, but wanted to continue to exercise, so he opened YouTube's yoga teaching video and followed it at home.
However, the woman only did it twice, she felt that her right shoulder was very painful and did not dare to do it again, and after two days of rest, she still did not improve, but became more and more uncomfortable, and the doctor found that it was a posture error that caused sports injuries.
3 Common Injuries (see below)
+ 4
Yoga injuries are half as high as thought and symptoms last for six months.
Wu said that yoga is a popular exercise in the world, and research shows that yoga can improve depression, regulate mood and stress, and promote sleep, because it is considered a relatively safe exercise, so the age of participants is almost unlimited, from children to the elderly.
However, the clinic will still encounter people who are injured by yoga.
He said that the sports injury rate of doing yoga may be higher than we think!
According to a 2019 study of 2,620 yoga practitioners conducted by Wiese and other scholars in the United States and Denmark, more than half of them have experienced injuries due to yoga style, and 72% of them have symptoms lasting more than six months.
Related article: Exercise fitness | Is winter sports particularly vulnerable to injury?
Cold weather watch out for 4 sports injuries
+ 5
Common sprain and strain, these 3 areas are the most vulnerable.
Wu explained that doing yoga injuries is mainly due to making movements that exceed their body load, and do not understand the correct yoga style, and the more common injuries are sprain and strain.
Some common injury sites are as follows:
1. Knee:
Common pain in the inner and outer sides of the front knee, or near the back of the knee.
This may be due to the fact that when the knee is bent, the patella is not aligned to the second and third toes, resulting in an imbalance in the myofascial lining on the inner and outer sides of the legs.
2. Waist:
In yoga practice, if the lumbar spine is too bent, it will cause the original core muscle strength is insufficient, the lumbar spine is unstable, or the intervertebral disc is inclined to produce low back pain; at this time, it should be avoided to fold the waist, and start, strengthen the contraction of the abdominal transverse muscle.
3. Shoulder neck:
In addition, because of the lack of muscle control of the shoulder, and the frequent shrugging of the shoulder, it will also cause shoulder pain, so in addition to starting the deep neck flexor muscle group, but also pay attention to the use of arm support to avoid shoulder shrugging.
Related Articles: Hot or Cold Compression?
Heat or aggravate inflammation within 24 hours after injury
+ 6
Don't overchallenge yourself.
In addition to the above three parts, the other major joints of the body, such as elbows, wrists, hips, ankles, and even hands and feet, may have symptoms due to the practice of yoga. Therefore, it is recommended that beginners take a course led by a qualified teacher to learn the correct and suitable body style.
Once the symptoms appear and do not disappear after the rest, it is recommended to seek the assessment and advice of a physiotherapist, and early intervention with manual treatment and exercise prescription can prevent the symptoms from worsening and achieve the best recovery effect.
Extended reading:
3 Ways to Find the Causes of Lower Back Pain 5 Exercises to Stay Away from Sciatic Nervous Pain
[This article is reproduced under the license of Health 2.0.]
"The content of this article reflects the views of the original author and does not represent the position of Hong Kong 01."

Consider your clients' needs, provide proper training, and be aware of potential risks and contraindications.

A qualified coach or trainer is crucial to provide proper guidance and ensure correct form and technique.

Title:

Content: Flow yoga is the key to balance and energy.
Basic practice of 9 asanas
,
Comments
This style can be practiced by both beginners and experienced athletes.
One of the popular varieties of yoga practices – flow, translated from English means “in the stream ”.
This style appeared in the 20s of the twentieth century, and now has become the basis in the arsenal of many yogis.
How is it different from other species?
Why should he give preference?
We will not only tell you about the theory, but also help you make the first practice.
yoga instructor
“It ’ s quite a dynamic style that will suit even people with minimal experience in yoga. ”
What we will tell you about:
More about the types of yoga here:
What are the types of yoga?
6 most popular destinations
Essence and benefit
This style has become very popular in our time.
With the help of classes you will get simultaneously relaxation and a charge of energy for the whole day.
At the same time, flexibility, strength and endurance develop, in parallel you work with breathing.
The healing and restorative effect of classes is manifested quite quickly.
Training helps to keep the musculoskeletal system in good shape.
Due to the fact that some of the asanas apply twisting, the correct execution can have a mild therapeutic effect on the condition of the spine.
Slopes and deflections will reduce fat deposits and stimulate the digestive system.
Standing asanas help to cope with rheumatic pain, make the joints more mobile, strengthen the ligaments and muscles.
During the practice of flow yoga, your body as a whole will become physically more hardy and attractive, and the mood after each lesson will undoubtedly improve.
Flow yoga has a separate mission - to warm up the body, develop blood flow, increase sweating and accelerate the movement of lymph.
This allows you to remove the clamps and remove edema, also reduces the risk of injury, even with intense training.
The practice consists of smoothly alternating poses.
Often, a change of movement occurs for each inhale and exhale, which allows you to enter the state of flow and trains the conscious perception of the body.
It is very important during the execution of asanas to synchronize movement and breathing.
Photo: istockphoto.com / AnnaStills
Contraindications
Yoga is a fairly calm type of training that does not have a wide list of contraindications, but they are still there.
You can not deal with it to people with hypertension, diseases of the musculoskeletal system, problems with the respiratory or circulatory system.
After operations or severe diseases, it is also worth waiting with practice.
For pregnant women and recently gave birth there are separate complexes of yoga, it is better to give preference to them.
Yoga or Pilates, that ’ s the question:
What is the difference between yoga and Pilates?
Detailed analysis of sports directions
Flow Yoga in Practice
Classes for beginners are built from simple to complex, the main focus is on balance.
The whole practice is wave in nature: there is an increase in the load, and then complete relaxation, the emphasis is on revealing the hidden resources of the body.
In the first practice, no one will offer to perform complex asanas.
Experienced teachers will take into account the level of training.
While you are at the initial stage, it is best to limit yourself to a 45-60 minute session.
We're going to do a sequence of nine asanas.
Each one flows into the next and is performed on both the right and left leg.
Watch your breath, it's synchronized with movement.
Tadasana
Technique of execution
• Stand straight, stretch your hands along the body, turn your palms towards the body.
The feet are next to each other.
• Spread your shoulders and look forward.
From the heel to the top, the body is one vertical line.
• Keep your head up.
Take deep breaths and exhalations with your nose.
Do a few breathing cycles.
Photo: istockphoto.com / fizkes
Uttanasana
Technique of execution
• As you exhale, begin to lean forward slowly with a straight back due to flexion in the hip joints.
• Then set the extension vector: the crown extends to the floor.
Place your palms on the floor, on both sides of the feet.
• Try to deepen the slope with each exhalation.
Do a few breathing cycles.
Photo: istockphoto.com / millann
Chaturanga Dandasana
Technique of execution
• Take a step with your right and left foot back.
• Move to the position of the bar on the outstretched hands, with an emphasis on the palm.
The legs are on the toes, the palms are strictly under the shoulders.
Do not round or bend your back.
• Try not to clench the neck with your shoulders, reach for the crown forward.
Keep a straight line from the heel to the head.
• From this exhaled position, bend your arms at the elbows to the right angle, elbows pointing backwards and moving along the body, legs extended at the knees.
Do a few breathing cycles.
Photo: istockphoto.com / fizkes
Urdhwa Mukha Shwanasana or "Dog Face Up"
Technique of execution
• From the previous asana, push the body forward as you inhale, place your fingers wide and press your palms against the floor with effort.
Put your feet on the floor.
• Stretch your back and straighten your shoulders, reach up with the crown, push your shoulders down, do not clamp your neck.
• Continuing to push your palms away from the mat, feel the stretching in your hands and the opening of the chest.
The pelvis stays on weight.
Feet pressed.
Do a few breathing cycles.
Photo: istockphoto.com / fizkes
Adho Mukha Shwanasana or "Dog Face Down"
Technique of execution
• Put your feet on the floor.
The palms are located on the width of the shoulders, the fingers are directed forward, tightly pressed to the floor.
• As you inhale, lift your buttocks up, stretch your coccyx to the ceiling.
Head down, neck relaxed.
• Try to straighten your knees, but do not tear your feet off the floor.
Do a few breathing cycles.
Photo: istockphoto.com / fizkes
Virabhadrasana 1
Technique of execution
• When inhaling, take a wide step forward with your right foot, bend it in the knee.
The angle between the thigh and the shin of the right leg is 90 degrees or a little more.
Taz is looking forward.
• Pull out the left leg and place it on the sock.
Lift the body up, stretch your hands above your head along the ears.
Do a few breathing cycles.
Photo: istockphoto.com / fizkes
Virabhadrasana 2
Technique of execution
• From Virabhadrasana 1, turn the pelvis to the left, stretch your arms to the sides, look at the right hand.
• The angle between the right thigh and the shin remains 90 degrees.
The left foot is pressed and the leg is stretched.
Put your left foot on the floor.
Do a few breathing cycles.
Photo: istockphoto.com / fizkes
Uttita Triconasana
Technique of execution
• As you exhale, straighten both legs and turn your left foot inward 30 to 45 degrees.
Hold your hands parallel to the floor and, stretching forward with your right hand, begin to descend to the right foot.
• Place your right palm on the right foot.
• The left hand rushes up, forming a line with the right hand.
Look up at your left hand.
Do a few breathing cycles.
Photo: istockphoto.com / SergeyChayko
Parivritta Triconasana
Technique of execution
• Without changing the position of the legs, turn the torso to the right, changing the position of the body and hands.
• The left hand lies on the right shin, and the right - stretches upwards.
A look at the right hand.
• Do not bend the knees, do not lift the fingers of the right foot.
The outer part of the left foot is completely located on the floor.
Do a few breathing cycles.
As you inhale, bend your right knee and return to Virabhadrasana 1.
Step with your left foot and repeat the ligament of the last four asanas on your left foot.
Photo: istockphoto.com / boonsom
Staying healthy and morally stable is a difficult task in the modern world with its fast pace and swiftness.
But if you begin to listen to yourself and help your body, you will become one step closer to physical and mental balance.
Learn how to make a complex asana from yoga:
How to learn to stand on elbows?
Step-by-step instructions from the coach
Want to get more tips and life hacks for a healthy lifestyle?
Subscribe to the weekly Lifestyle newsletter.
Comments

Yoga offers numerous benefits, including improved physical abilities and reduced stress, and can be modified to suit individual needs.

Incorporating novelty yoga elements into your training program offers clients a unique way to improve physical fitness and well-being safely and effectively.

Title:

Content: Fitness Tips for a Stronger and Healthier You

words Alexa Wang

In a world where time is a luxury and health is a treasure, finding a balance between the two can be quite the feat. Whether you’re already a gym enthusiast or peering into the window of a yoga class, the quest for a stronger, healthier version of yourself is a universal aspiration. However, it need not be an undertaking shrouded in complexity and confusion. Harnessing the power of fundamental fitness tips can pave a seamless path to holistic health and wellness. From mastering the art of movement to fueling your body with the right nutrients, the following discourse unveils the quintessential components that render you capable of achieving a robust and resilient physique.

The Aesthetic Elation of Cardiovascular Conditioning

Elevating your heart rate is not only conducive to a slimmer waistline, but it’s paramount for the endurance and elasticity of your most vital muscular organ—the heart. Engaging in cardiovascular exercises, such as brisk walking, running, cycling, and swimming, endorses improved circulation, better oxygen supply to tissues, and the release of endorphins that elicit a sense of euphoria.

It’s all too easy to be swept away by the allure of fat loss, which is indeed a beneficial byproduct. Still, the real magic lies in the transformation of your stamina and the development of a cardiovascular system that can sustain increased physical demands. When shaping your cardiovascular regimen, personalization is key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, and feel free to intersperse high-intensity interval training for accelerated results.

The Fortification of Muscles Through Resistance Training

In a culture fixated on the exterior, resistance training might well be its unsung hero. According to Kensui Fitness, this form of physical activity, which includes weightlifting, bodyweight exercises, and resistance band training, has the miraculous ability to not only sculpt a physique worth marveling at but also to fortify your bones and enhance the efficiency of your metabolism.

By subjecting your muscles to tension that is greater than what they are customarily accustomed to, you stimulate the repair and regrowth of muscle fibers, a process known as muscle hypertrophy. This micro-trauma and subsequent recovery render your muscles stronger and more resilient, bestowing you with the physical fortitude to tackle both the banalities and adventures of life head-on.

When commencing your foray into resistance training, it is recommended to start with a weight that allows you to execute each exercise with proper form and control. Gradually increasing the resistance as your strength improves is the gateway to reaping the myriad benefits this type of training has to offer.

The Invigoration of the Mind and Body Through Flexibility and Mobility

The symphony of fitness is incomplete without the sweet serenade of flexibility and mobility. By incorporating stretching regimens into your fitness routine, you address the role of connective tissues, tendons, ligaments, and muscles in ensuring a fulfilling and pain-free existence.

Flexibility exercises, such as yoga and Pilates, enhance the elasticity of muscles, which in turn bolsters your range of motion and athletic performance. Furthermore, it also supports mobility, which refers to the ability to move your joints in their full range of motion with stability and control. This integration of flexibility and mobility promotes better posture, improved balance, and reduced risk of injury.

Of equal importance is the need to approach flexibility and mobility as a continuum, gradually inching towards greater ranges of motion without compromising on safety. Remember, it isn’t about contorting your body into pretzel-like shapes; it’s about honoring the capabilities of your frame and earnestly endeavoring to expand them.

The Nourishment of a Balanced Diet

The adage “you are what you eat” reverberates the eternal verity of nutrition in the fitness paradigm. Regardless of the hours you commit to the gym or the intensity with which you approach your workouts, the significance of a well-balanced diet cannot be overstated. Nourishing your body with the right macronutrients—carbohydrates, proteins, and fats—supplemented by a rich tapestry of vitamins and minerals, is instrumental in your quest for optimal health.

Adopting a dietary regimen that is predicated on whole, unprocessed foods, with a preponderance of plant-based sources, is a prudent choice that harmonizes ethical considerations with nutritional essentials. Engaging with your food, understanding its provenance, and cultivating an appreciation for its unique role in sustaining your vitality can transform the act of eating from necessity to a celebration of life’s abundance.

Holistic Health—A Tapestry Woven of Restorative Sleep and Stress Management

In an age characterized by a perpetual state of hustle, the quest for holistic health mandates an introspective halt. Restorative sleep, averaging between 7 to 9 hours for adults, is the fulcrum upon which a harmonious existence pivots. During sleep, the body regenerates and repairs, the mind consolidates memories, and the immune system is fortified. Consistent disruptions to this nocturnal healing ritual can engender a labyrinthine medley of health maladies, from cognitive impairment to an increased vulnerability to chronic diseases.

Similarly, stress management stands as a paragon of prudence in the pursuit of health. Whether through the modality of mindfulness, meditation, or the pursuit of passions that inject your life with meaning, alleviating the strain on your mind eases the burden on your body, allowing it to operate in a state of equilibrium and homeostasis.

In summation, the art of fitness extends far beyond the perimeters of a treadmill or the confines of a weight room. It is an intricate dance that weaves together the fabric of our physical, mental, and emotional well-being. By acquainting ourselves with the rudimentary tenets of movement, nourishment, and restoration, we craft a narrative of strength, resilience, and vitality that is uniquely ours. Each step is a brushstroke added to the canvas of a healthier and more robust existence. Embark on this expedition with patience, persistence, and a profound sense of purpose, for the dividends it pays, are as invaluable as they are timeless.

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To ensure a successful integration of novelty yoga elements, trainers should provide a balanced program prioritizing client safety, aerobic training, resistance training, and flexibility exercises.

It is essential to consider individual client needs and provide necessary modifications for a safe and effective experience.

Title:

Content: Recommended NZ | Guide to Money | Gimme: Competitions - Giveaways

Yogi apprentices 'heal hurting bodies through movement and breath'

Contributor:
Fuseworks Media

Working with people as they find their ‘aha’ moments is what keeps Rebecca Harford coming into work every day.

Rebecca and her husband Jeremy are the co-owners of Adapted Yoga and Pilates, a unique Christchurch-based studio with a mission to help everyone find a practice that’s safe, fun and enriching.

Right now, Rebecca is supporting a number of her staff through the Skills Active Exercise Professional apprenticeship, https://www.skillsactive.org.nz/our-qualifications/exercise/apprenticeship-new-zealand-apprenticeship-exercise-professional-level-4/. But teaching and learning have always been passions for her.

Rebecca first came to yoga during her university years. She was pretty sure yoga was frivolous, so her instinct was to learn more about it to confirm her suspicions.

"I had been playing rugby, and was also right into weightlifting and powerlifting. So yoga was quite a different way of looking at the world," Rebecca says. As it turned out, she disproved her theory, and discovered the beginning of a lifelong passion for yoga, which grew to encompass Pilates as well.

Once she finished her degree in physical education, Rebecca left for a stint working on cruise ships, and for three years she taught as many as 28 yoga and Pilates classes a week - a very solid grounding for her teaching career.

After returning to New Zealand, she ended up in a role with ACC, and it was there, working with ACC clients, that the seeds were planted that would eventually lead to the creation of Adapted Yoga and Pilates. The studio welcomes everyone through its doors, including those with disabilities or conditions, so that they can get the life-changing benefits of moving their bodies and using their breath.

"There are so many broken people that need exercise and wellbeing, and there is just not a huge amount of support for them out there. I got frustrated with that [at ACC] and I wanted to do more to help people.

"The difference between us and some other studios is that we are truly open to anybody. Our teachers are able to create a challenging class for people that need challenge, and a safe class for those who need more support. And our ethos is always ‘first do no harm.’"

Rebecca says yoga and Pilates can help everyone, no matter their limitations, and it’s inspiring to see it happen.

"I just love seeing people get their ‘aha’ moment. So even the really simple stuff like how to breathe deeply. Or how to activate their core. Those really basic things that they can take into everyday life, and which will make life better."

These things may be basic or simple, but that doesn’t mean they’re easy for everyone, she adds.

"Even just how to get the right muscles working [can be challenging]. Especially for people that were too scared to try. There are so many women, in particular, that aren’t happy with their bodies or they are in pain or they are anxious.

"In my job I get to see those people change, and think ‘Hey, this is actually something I can do, and I can do it well, no matter how broken I might be.’ It’s really special seeing things click for people."

Broadening horizons through learning on the job

Rebecca is enjoying supporting her teaching staff as they complete their Skills Active apprenticeships. She gets together with the apprentices for regular practical and theory sessions, and is always available for questions, advice and encouragement.

"There is a lot of work involved but it’s worth it. It’s been a really interesting experience and I’ve learned quite a lot as a mentor to my team.

"You need to have an environment where people are okay to make mistakes and ask questions. And I think it’s helpful to have more than one person on hand to ask, because we all learn differently and present information in different ways."

Rebecca is also a registered Skills Active assessor, and assesses the parts of the programme that are within her assessment scope.

She notes that many yoga and Pilates teachers haven’t gone through what others in the wider exercise industry would see as the foundations of being a fitness professional.

"The training that they’ve done doesn’t usually come with the same level of focus on anatomy and physiology, or the cultural awareness side of things. So it’s great to be able to give them that foundational base, and to fill in any gaps that might have happened between their teacher training and going forward."

It also helps to broaden their horizons as exercise professionals, Rebecca adds.

"They can start to have conversations with allied health professionals and personal trainers about their shared clients. And it gives them an opportunity to work more broadly in the various roles that the industry can offer.

"It’s just awesome to see people who were already good teachers, gaining more confidence in their knowledge and abilities. And it helps them to give even more to their students."

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Yoga is an excellent addition to a physical training program due to its benefits, including improved flexibility, strength, and reduced stress.

By prioritizing client safety and well-being, you can help clients enjoy yoga's benefits while minimizing risks.

Yoga can be modified to suit all ages and abilities.

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Yoga for beginners: seven basic exercises for the whole body
Yoga is often understood as physical exercise for stretching.
But that's not exactly true.
Yoga is a whole system of different practices that develops the body and spirit of a person.
In a broad sense, yoga is a way of life, behind which there is a certain worldview and philosophical knowledge about the principles of the world order and the place of a person in the world.
The basic concepts of yoga were formulated between the second and fourth centuries BC, but they do not lose their relevance today.
Even then, the father of modern yoga guru Patanjali compiled his famous Yoga Sutras - a set of 196 aphorisms that reveal the essence and philosophy of yoga.
This legendary treatise is divided into eight sections.
The first two talk about lifestyle, that yoga should lead a quiet life, be benevolent, take care of physical and mental hygiene and meditate.
Negative feelings need to be completely eradicated, as they do not bring any benefit.
The third and fourth sections deal with the physical side of yoga.
It contains a detailed description of asanas - exercises that contribute to increasing vital energy and improving the physical body.
The last four sections deal with the evolution of the mind and mental qualities of a person through meditation and training of mental abilities.
In the modern world, of course, yoga is considered rather as gymnastics, strengthening the body.
Doing yoga regularly, you can increase the overall level of health, adjust the work of individual organs, adjust the figure, “tighten ” muscles and skin.
Who benefits from yoga?
Yoga classes are suitable for almost everyone.
This is not a sport, but rather exercise therapy, so you can start practicing yoga at any age.
There is yoga for children, for the elderly and even for future mothers.
Starting to do yoga, do not worry that you may not be mobile enough.
Yoga is designed to develop flexibility and plasticity.
As a health practice, yoga is useful in the following cases:
problems with the spine; arthritis and arthrosis; chronic fatigue syndrome; anxiety; insomnia and poor sleep; internal stress, the effects of stress; asthenia; vascular dystonia; functional disorders of internal organs; PMS; and, of course, if you are just a person and have a body))
Do not lose sight of the fact that there are contraindications in yoga.
Do not engage in yoga without prior consultation with your doctor when:
• with mental disorders;
• exacerbation of diseases of internal organs;
• in the case of heart disease, joints;
• with colds and with fever;
• after the operation;
• Oncology.
What is Yoga?
There are many directions of yoga, but not all are suitable for those who are just getting acquainted with this practice.
Which one to choose?
For those who want to study at home, at a calm pace, hatha yoga is suitable.
All other forms of yoga originate from this direction.
Hatha combines meditation, pranayama (breathing technique), relaxation, and fairly simple exercises.
Classical hatha yoga is aimed primarily at the development of the physical body - the elimination of muscle blocks and clamps, the normalization of metabolic processes in the body, posture correction and strengthening of the muscular corset, the emancipation of all the joints of the body, the stabilization of the emotional and hormonal background.
For people with weakened health, during rehabilitation after surgery, the elderly, overweight people, pregnant people, as well as for completely new to yoga, it is better to choose Iyengara-yoga.
This simple direction introduces beginners to the course with exercises that are performed not on speed, but on stretching the muscles.
For the correct performance of poses in practice, supports are often used:
• blankets;
• blocks;
• belts;
• rollers.
For more mobile and restless, as well as for those who have already managed to get acquainted with yoga, ashtanga yoga is suitable.
It differs from hatha yoga in that there is necessarily a connecting element between asanas: movement and breathing, on which static poses are strung like beads on a fishing line.
Ashtanga yoga is quite dynamic and helps to direct excess energy in the right direction.
But such practices require good physical training, so it can hardly be considered as the initial stage of yoga at home.
For the most active people, power yoga is also suitable - a relatively new direction compared to other types of yoga.
It should be borne in mind that the load on the body is even more intense than in ashtanga yoga.
Strength yoga is not for beginners, but it is an ideal compromise for those who prefer yoga to functional workouts.
Power yoga helps to increase flexibility, develops endurance and quickly puts the body in order with minimal trauma.
Kundalini yoga will be especially interesting for those who focus on spiritual development.
This direction is based on meditation, asanas, chanting mantras, breathing exercises and concentration of consciousness.
The very practice of kundalini yoga does not imply special physical training, however, as home yoga for beginners, it will not work.
It is better to learn this direction under the guidance of an instructor.
Although it is a physical activity, but not intense, at a calm pace, does not require long-term muscle recovery, as, for example, after training in the gym or functional training.
For the practice of yoga, unlike many other areas, no special equipment or equipment is needed.
You only need a rug or any non-slip coating, comfortable clothes, a place for training and desire.
General recommendations for yoga classes: cheat sheet for beginners
Yoga, like any other physical activity, loves regularity and constancy.
2-3 times a week for 1-1.5 hours is ideal.
But it is quite possible to practice every day, especially if the training is short in time, such as the Surya Namaskar complex (greeting the Sun).
Any yoga session – at home or in the fitness center, for beginners or for advanced – always starts with warming up exercises.
This is to prepare the joints and muscles for the upcoming practice and prevent possible stretching or injury.
In yoga classes, it is necessary to include “standing ” static asanas.
They help strengthen the ligaments and muscles around the joints.
After deflections, it is necessary to perform compensating asanas, that is, alternate deflections with slopes.
It is important for the health of the spine.
These simple rules will help make yoga classes not only effective, but also safe.
And by doing yoga exercises conscientiously and regularly, you can achieve impressive results: the body will become flexible, and the mind – clear.
A set of asanas (exercises) for beginners
Mountain pose (Tadasana)
Stand straight, placing the feet on the width of the pelvis parallel to each other.
Pull up your knees, belly, buttocks.
Pull slightly up the crown, straightening, feel how the spine is stretched.
Straighten your shoulders, lower them down and take them a little back, bringing the shoulder blades to the center of your back.
Hands hang freely along the body.
Tune in to class.
Chair pose (Utkatasana)
From the previous asana, begin to squat slowly, moving the pelvis back, as if sitting on a chair.
At the same time, raise your hands up so that they become an extension of the side surface of the body.
Follow the technique of performing asana.
The knees and feet should be parallel to each other, the back is straight or has a natural deflection.
Reaching the angle in the knees 90 degrees, fix yourself in this position for 2-3 breathing cycles.
One breathing cycle is a calm inhalation and exhalation without pause.
If the asana is given to you easily, you can complicate it by adding a rise to the socks 6-8 times.
Then slowly return to Tadasana.
Deep tilt pose (Uttanasana)
You can perform from the basic tadasana or from the previous utkatasana.
Tightening the abdominal muscles, with a straight back lean forward by 90 °.
Then lean even lower, trying to touch the knees with your forehead.
You can wrap your hands around your legs.
Try to keep your knees straight and keep your heels from the floor.
The body is pressed to the hips as much as possible.
Feel how the muscles of the calves and the back of the thigh stretch.
Strap pose (Falakasana)
From the previous asana, lower your palms under your shoulders and step back first with one foot, then with the other foot, placing them on the width of the pelvis.
Twist the pelvis, smoothing the lumbar deflection, strain the muscles of the buttocks.
The back and legs should be a single line.
The elbows are slightly bent.
Try to distribute the weight of the body equally between the palms and feet.
Stay in the asana for several breathing cycles.
Dog pose face down (Adho Mukha Shwanasana)
From the plank, leaving the palms and feet in place, lift the pelvis up.
Try to keep your back straight, but the legs can be slightly bent in the knees and raise the heels to ease the situation.
Warrior 's pose (Virabhadrasana)
Standing in the pose of a dog face down, raise your right leg and step it forward between the palms.
Then lift the body, stretch your hands up.
At the back, the left leg remains straight on the sock.
Distribute body weight equally on both legs.
Stay in the asana for several breathing cycles.
Then repeat: plank - dog face down - step forward with the left foot - pose of the warrior.
Such circles can be performed 4-6 in a row.
Dead Man (Shavasana)
Lie down on the mat smoothly and comfortably, place your hands along the torso with your palms up.
Spread your legs a little.
Close your eyes.
Feel complete relaxation, try to get rid of all thoughts and just observe the sensations in the body.
This mini-complex takes only 15-20 minutes and can be performed every day as a morning charge.
Now you know that yoga is a great way to improve health and strengthen the body.
The practice helps to overcome stress, nervous strain, cope with various ailments, contributes to the formation of a beautiful figure and the correction of posture, develops flexibility and endurance.
Enjoy it and be healthy!

Trainers should choose yoga types that suit their clients' needs and goals.