Certain exercises can help to relieve tight shoulders.Even if the tightness is not severe, it’s a good idea to focus on this body area and work to relax it.
Tight shoulders can cause pain or stiffness in your neck, back, and upper body and limit your daily activities. Your shoulders may feel tight and stiff due to stress,tension and overuse.
Tight shoulders can also be caused by sitting for than six hours each and every day,sleeping positions, and injuries. Poor posture and improper alignment of your body can also play a part.
Prevention
It’s important to take care of your shoulders even if they aren’t tight now. Exercising regularly is key to prevention.
shoulder !
Just Breathe
“Every day is a great day for Yoga!”
Operating as usual
“Yoga is a journey of the self, through the self,to the self”
Yoga twists are focused on rotating your torso in one direction to create spinal rotation.
Our spine is made up of the lumbar spine that is located in the lower part of our back and the thoracic spine that is located in the upper part of our back. The thoracic spine and upper back have more mobility to twist from side to side than the lumbar spine and lower back.
Therefore, when you practice yoga twists it’s useful to focus on first lengthening up through your lower back and then focusing on twisting from your thoracic spine, chest, and upper back.
Twists are great neutralizing poses that help to rebalance the body after a series of back bends or forward bends.
# healthyback #’scars’ !
Hip opener poses are some of the most popular and widely practiced yoga postures.
International Yoga Day is celebrated on 21st June worldwide to spread awareness about health and fitness.Today around the globe WE celebrated 9th International Yoga Day.
This year, the theme for International Yoga Day 2023 is ‘Yoga for Vasudhaiva Kutumbakam,' which represents our shared desire for 'One Earth, One Family, and One Future.' International Yoga Day is also known as World Yoga Day and it is celebrated every year since 2015, following its inception in the United Nations General Assembly in 2014.
INTERNATIONAL YOGA DAY is celebrated on 21 June every year to highlight the importance of Yoga and its benefits on our mind and body. International Yoga Day, also known as International Day of Yoga, is a day to celebrate the Indian practice of yoga and to raise awareness about its importance.JUST BREATHE invites you all to roll out your mats for INTERNATIONAL YOGA DAY on 21st June,Wednesday from 11-12 PM Prestidge YOGA ROOM,Lohas Park.
This class will focus on gentle poses and breathing exercises to help improve your flexibility and overall well-being with PARAMITA.For ENQUIRY DM 93531429
Core technically includes entire trunk, the abdominals, obliques, pelvic floor, lower back, hips, diaphragm, and glutes.Core is the central part of our body, and is layers of deep muscles that helps to support pelvis,spine, butt, back, hips, and stomach.They are foundational muscles for keeping our posture strong and tall, while allowing us to stabilize and move properly through all movements.
Whether you’re pushing a grocery cart or putting on shoes,we use our core to accomplish a lot of everyday activities. It also affects your balance,posture and stability.Strong core muscles create the foundation for efficient movement patterns in the body,having a strong core is about much more than the aesthetic aspect. Keeping these muscles strong helps stabilize our body, support our spine, and enhance our overall fitness.
Breathe # lovelyyashley
Movement meditation is not the usual medication where we sit still and focus on our breath. Instead,in movement meditation we move through various positions with a mindful and slow pace.�Mindfulness is the biggest part of movement meditation,for example, being mindful of our muscles as they move or the feeling of our feet when we walk on the floor.We begin to pay attention to the body and how it feels as it moves, bends, and twists. Even our breathing, heartbeat, and other inner sensations will be better noticed when we are mindful of our body. Movement meditation focuses on the movements of the body rather than the goal of the movement.
We mainly focus on our digestive system in detox flow.The sequence of Detox Flow is focused on twisted along with back and forward bending yoga poses,twisted yoga poses put physical pressure on the large intestine. We need to move quickly and get our heart rate up in order to stimulate our blood circulation.We sweat a lot during detox flow and drink water which helps in toxin removal and helps in stimulation of the urinary system.
Breathe lovelyyashley
Breathe Class Practice Pranayama Breathing Breathing score
Restorative Yoga
“Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame” Feeling blessed to work with Zubin Foundation
Yoga detox includes a series of specific yoga asanas, or poses, designed to support the body’s detoxification process. These poses typically involve the digestive organs, including poses such as the supine twist, cobra, wind relieving pose and many more.
The various asanas help improve our circulation, compress and twist our organs and produce a relaxing feeling, all things that help the body detox.
Twisting and compressing organs helps squeeze the tissues, which is believed to remove blood and impurities from those tissues. This causes a fresh supply of blood and nutrients to arrive in those organs. Twisting motions can also help loosen particles in the colon.
The asanas can help improve circulation and improve the digestive process. This supports organ functioning and can greatly help improve the detox process.
The International Yoga Day has been celebrated annually on June 21 since 2015, following its inception in the United Nations General Assembly in December 11,2014. The International Day of Yoga aims to raise awareness worldwide about the importance and effects of yoga on the health of the people.
Power Vinyasa Flow is a powerful, energetic form of yoga where practitioners fluidly move from one pose to the next while connecting their breathing to their movements.
Power Vinyasa Flow which is also known as Vinyasa yoga, is a fast-paced style of yoga that's focused on building strength and endurance.Although it requires mindfulness and focus on breathing, power vinyasa is more dynamic than meditative forms of yoga, and provides a good cardio and strength-training.
Vinyasa Yoga connects one posture to the next using the breath. This can be thought of as linking or flowing into postures which is sometimes why it’s called “Flow Yoga”.
When working in these repetitive sequences, it’s important to practice with care, as with any physically demanding activity. Plenty of beginners get their starts in vinyasa-style classes, but it’s important when you’re first learning yoga to seek beginner instruction. The pace of a vinyasa class can be quite fast, and if you don’t know the names or basics of the yoga poses, you could expose yourself to injury.
The Connection Between Yoga And Meditation
These days when we talk about practicing yoga, we’re typically referring to yoga asana, or the physical postures of yoga. However, the authentic practice of yoga is largely the practice of meditation. Not only the physical poses, but each of the eight limbs of yoga helps prepare us for the real work, that which takes place in the mind.
In the Yoga Sutra, Master Patanjali describes these eight limbs of yoga (ashtanga in Sanskrit), of which asana practice is only one. Each of yoga’s limbs is intimately connected to meditation, the perfection of which is the final stage of our yogic path, samadhi. Yoga means union, and union of the self with the object of meditation (samadhi) is the ultimate union of yoga.
Yoga exercises are often practiced to ready both mind and body for meditation and concentration. Yoga meditation poses can range from activating poses such as sun salutations and arm balances, to relaxing and calming poses. Activating poses are often practiced in the beginning of a class and stimulate the sympathetic nervous system, otherwise known as the fight-flight-freeze response. When followed by relaxing poses, such as supported back or forward bends, the parasympathetic or relaxation response is activated, enabling one to drop into a more calm and peaceful place. Ultimately, the physical practice with an emphasis on pranayama, mindfulness, and movement is a pathway to moving through emotional and physical tension, preparing the body for a sitting meditation.
Standing Figure Four Pose/Half Chair Pose
Standing Figure Four(Ardha Utkatasana)is
a balancing pose that forms a part of the hip opening yoga sequence to open the hamstrings, quadriceps, and the gluteus maximus muscles.This yoga pose additionally involves Twist,Stretch and Balance.
Standing figure four pose is a good alternative hip opener pose than pigeon pose because the depth of the stretch can be adjusted by taking the hips and torso lower or higher. Standing figure four pose can also be deepened and made more challenging by taking both hands down to clasp the standing leg below the knee. This brings a deeper stretch into the outer hips.
This yoga pose improves the ability to balance on one leg,stretches the outer hips and gluteal muscles,strengthen the legs,feet,ankle,builds core strength,relieves lower back tension.Standing Figure Four Pose opens up Sacral Chakra(Svadhisthana Chakra) and Root Chakra(Muladhara Chakra)
Standing Figure Four Pose should be practiced by not bending knee too deeply(micro-bend of knee) to protect knee. Individuals with a knee or ankle injury should avoid practicing this pose. This pose is not recommended for pregnant women.Individuals with low blood pressure or balance challenges,be sure to practice this pose against a wall.
Gate Pose
Gate Pose(Parighasana) is a kneeling yoga pose in modern yoga practice which is beneficial for the intercostal muscles. These muscles are involved in breathing mechanism.Gate Pose offers the rare chance to really get into side body and stretch the neglected muscles between ribs. Gate Pose stretches the intercostal muscles between the ribs and the inner thighs and hamstrings.This stretching can help to improve the ability to expand chest and breathe deeply. This pose is a good choice to relieve tightness after sitting too long in one position.
Gate pose stretches the side of the body from the hips to the fingers, increases flexibility of the spine, builds core strength and stimulates digestion, circulation and respiration.
Gate Pose is highly beneficial for the respiratory system. When we hold the Gate Pose, one side of the torso stretches while the other side contracts. It allows us to deliver oxygen to those parts that usually don’t receive a high amount of oxygen.Gate Pose is also a great way to stretch adductor muscles as well.
Gate Pose opens up Heart Chakra(Anahata Chakra),Sacral Chakra(Svadhisthana Chakra)and Root Chakra(Muladhara Chakra).
Individuals having a recent knee injury, knee pain, severe back pain or pain in shoulder or ankle joints should not practice this pose.Pregnant ladies should avoid practicing gate pose.
Modifications in Yoga Postures
Modification of a Yoga Pose is a change made to at least one element of a yoga posture, so that another part of the the posture becomes more radiant, balanced, effective, and safe. Modifications of a pose does not mean making the pose ‘easier’, modification means to use some creative means to grant greater access to any yoga pose.
The practice of yoga can improve so many aspects of someone’s life but many people miss out on the healing qualities of yoga simply because they feel they cannot do the poses.
The use of props like Yoga Blocks have now made their way into most of the yoga practice to modify yoga pose.The use of a prop is not just for beginner yogis, seasoned yogis use them as well to continue to explore their practice and gain deeper awareness of their body. It is important to emphasize to yogis that using a block does not show weakness or inexperience, in fact it shows a stronger yoga practice.
Lizard Pose(Utthan Prishtasana) is an intermediate -to advance hip opener pose that helps to stretch hamstrings, hip flexors, and quadriceps. A slow, deep, hip-opening stretch can help to alleviate low back pain or sciatica. Placing a block underneath each elbows is a modification if hips feel tight,the extra height will allow hips to open gently.While Lizard Pose Foot on the Block variation is an advance pose which involves deeper stretch in hips,hamstrings and quadriceps muscles.Lizard Pose opens up Sacral Chakra (Svadhisthana Chakra).Individuals with injury at knee,hips,shoulder joints,forearm,severe lower back pain,pregnancy should not practice this pose.
Boat Pose
Boat Pose(Navasana)is a seated yoga posture that requires core strength to hold the body in a "V" shape. It is so called because the shape of the body balancing on the buttocks is thought to resemble a boat floating on the water. Boat Pose is one of the best ways to focus on abdominal strength, which helps to do so many other yoga poses like arm balances and inversions. Navasana forms part of the primary series of Ashtanga yoga and is popular in a range of styles of yoga because of its physical and mental benefits.
Boat Pose strengthens abdominals, hip flexors, and spine. These muscles get weak when we sit for long period of time. Practicing this pose stimulates kidneys, prostate, thyroid and intestines. This pose also relieves stress and improves digestion.
Boat Pose opens up Solar Plexus Chakra(Manipura Chakra)and Sacral Chakra(Svadhisthana Chakra).
Individuals with hernia, a prolapse, a lumbar bulges ,high blood pressure,chronic lower back pain,spinal disorder, chronic stomach problem(borborygmus and tenesmus), asthma,pregnancy should not practice this yoga pose.
Classical Sun Salutation
Classical Sun salutation/Traditional Sun Salutation is known as Sun Salutation C. There are twelve poses in the Sun Salutation sequence and they are linked together by breath and movement. The Sun Salutation is a series of asanas woven together with the breath. As we move from one posture to another, we follow the breath and let it lead the way. The breath provides a bridge between the body and the mind, and this gives a perfect moment for a quiet, moving meditation.
Sun Salutations can be practiced in the beginning of any yoga practice. A continuous practice of Sun Salutation will bring more strength, flexibility, and tone to the body. It will open the hamstrings, shoulders, chest, as well as release tension. Sun Salutations offer a great release of tension on the spine, which creates length and increases flexibility.
This practice focuses only on five chakras, namely Third Eye Chakra(Ajna Chakra),Throat Chakra(Vishuddhi Chakra),Heart Chakra(Anahatha Chakra),Solar Plexus Chakra(Manipura Chakra) and Svadhishthana(Pelvic Chakra). Individuals with lower back injuries,injuries at shoulder,wrist,leg,individuals with high blood pressure,pregnancy should not practice Sun Salutation.
Reverse Table Top Pose /Crab Pose
Reverse Table Top Pose(Ardhapurvottanasana) is a variation of Upward Plank Pose. This yoga pose is practiced to strengthen the shoulders and arms. Reverse Table Top Pose is practiced as the Heart Opening Sequences where the chest, rib cage, upper abdomen, shoulders, and neck are all involved to help with better breathing.Reverse Table Top pose opens the chest, tones the lower back to stimulate the respiratory and endocrine systems. This yoga pose also builds arm, leg and core strength. It helps to stretch the front part of the body along with the isometric contraction of the back muscles, keeping the spine active while in a neutral position.Reverse Table Top pose opens up Heart Chakra(Anahatha Chakra),Throat Chakra(Vishuddha Chakra) and Crown Chakra(Sahasrara Chakra).
Individuals with recent or chronic injury to the knees, hips, arms, back or shoulders,individual s with pregnancy should not practice this yoga pose.
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