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If you’ve ever wondered what happens when you make Pilates a daily habit, you’re in for a treat. It’s like giving your body a daily dose of TLC, and in this article, we will explore all the fantastic benefits of doing Pilates every day. Roll out your mat with ABC Fit Studio and experience the benefits of our dynamic workouts — private classes, or in the company of some of the greatest groups of people you’ll ever meet! 

While Pilates has become increasingly popular in recent decades, it actually got its start more than 100 years ago when it was founded by Joseph Pilates in the 1920s. He and his wife Clara developed the method of incorporating slow, controlled, and low-impact movements to achieve increased core strength, flexibility, balance, and breath control.

Understanding Pilates

When first developed, Pilates was created as a unique concept to focus on breath work when combined with physical exercise. Since then, it has proven to be a monumentally effective technique used by millions of people worldwide.

The breath work performed in Pilates is done in coordination with movements through inhaling and exhaling at certain times and using the breath to support the core and the spine, explains Saul Choza, certified Romana Kryzanowska trainer, PMA-certified Pilates teacher and owner of Winsor Choza Pilates in Los Angeles, California.

“Core strength means having the flexibility and strength of the stabilizer muscles of the trunk, which promotes an ideal posture not just in an upright position, but in all planes of action,” says Choza. “Proper posture keeps the body healthy by protecting the spine and improving all body systems.”

The duality of breathing and strength work is what makes Pilates such a mind and body-experience. It becomes a balancing act, with the inhale providing stability to the body in the most compromising position of the exercise and the exhale allowing for a deeper connection into the abdominal muscles, the articulation of the spine, and stretch of the muscles, Choza explains.

Another unique aspect of Pilates is its versatility. This type of exercise can be modified for different fitness levels and goals. While many young people find it useful for strengthening their body and mind, older adults as well as individuals with injuries may find it useful for rehabilitation with various modifications and fewer repetitions.

Physical Changes and Improvements

There are a plethora of potential physical changes that one can experience with a daily pilates practice. Here’s a look at some of the most common.

Increased Core Strength 

One pillar of Pilates is the dedication to focusing on core strength, which focuses on the muscles in your midsection that help support your spine, pelvis, and overall posture. When you have a strong core, you’re at a reduced risk for injury and are less likely to experience back pain, explains Choza.

Enhanced Flexibility

While most people equate flexibility with touching your toes, it is so much more than that. In fact, being “flexible” means having a full range of motion in your body, including your shoulder joints, spine, pelvis, knees, ankles, and feet, says Choza. This increased flexibility also can help you move around better and also reduces your risk of injury.

Improved Balance and Coordination

Balance is required for everyday movement, but having balance is so much more than the ability to balance on one foot or walk a straight line. In Pilates, you focus on maintaining a neutral spine while simultaneously inhaling and exhaling, which can help you balance out your whole muscular system and reduce your risk of injury, according to Choza.

Increased Energy Levels

Performing Pilates movements can help improve circulation and boost your intake of oxygen, which helps increase your levels of energy, explains Choza. “Students find that they can breathe better, and feel more energized.”

Mental and Emotional Benefits

While many people perform Pilates for the physical benefit, research has found that there are significant mental health benefits of performing Pilates akin to that of yoga. In fact, studies have found that a Pilates practice can reduce feelings of anxiety and depression and improve the quality of life in certain patients who are overweight.

Kristin McGee, celebrity yoga and pilates teacher who helped launch Peloton’s interactive classes, likens a consistent Pilates practice to meditation—or a moving meditation. “We stay in our bodies and present in each move and we use our breath and we try to connect to our core on a very deep level. It’s emotionally very freeing and it can remind us to stay connected to our deeper instincts and connect to our true internal cues in every aspect of our lives.”

Stress relief is another benefit of Pilates because it enables you to become more aware of your body. Plus, deep breath work can help regulate your nervous system. This can keep your cortisol levels—the stress hormone that can put you into fight-or-flight mode—at bay.

Injury Prevention and Rehabilitation

Pilates can be a wonderful exercise to perform while you’re rehabilitating injuries, such as back pain or musculoskeletal issues. Thanks to the focus on strengthening all areas of your body, you can achieve a better balance without risking that certain muscles will become too tight or too loose, notes Choza.

“Pilates also helps you focus on what we call your dynamic strength, which translates to you being better equipped to move your joints without the risk of injury or trauma,” he explains.

Because any physical activity comes with the risk of injury, it’s still wise to incorporate rest days, which gives your body time to regroup and allows your muscles to repair from the tiny micro-injuries that exercise naturally creates.

Adapting Pilates for Individual Needs and Goals

Traditional pilates is a versatile and well-developed system that works on inhibiting congested muscle groups, stretching sets of muscles, and exercising single joint action to develop full body holistic action, explains Choza. However, what makes this exercise so unique is that it can be adapted to the individual’s needs.

There are so many pilates modifications you can do to help protect your body in the best possible way, especially if you’re dealing with a particular injury. The key is to work with a certified pilates instructor who can make sure you’re following the proper techniques and correct form.

“A good pilates instructor should address and help with specific needs, limitations, and goals, and be able to design a personalized pilates program accordingly,” says Marie Espedal, a pilates instructor and certified personal trainer. “The good thing about instructors is that you will get guidance on correct alignment, be given modifications for different levels or conditions, and ensure that the exercises are performed safely and effectively.”

Embark on a life-changing journey today with Pilates. Take a moment each day to prioritize your health and wellness, and remember that small, consistent efforts yield the most remarkable results. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [https://www.verywellfit.com/pilates-every-day-7555637]

Myths often swirl around the yoga practice, clouding the path to its true essence. With yoga’s growing popularity (still!), it’s essential to dispel these misconceptions. Unravel these ten most common myths around yoga practice, and learn that it can be a physical practice that brings balance to both mind and body.

It’s easy to paint a very one-dimensional picture of what it means to be a “yogi.” Maybe you’ve formed a stereotype after scrolling through social media or attending a discounted yoga class five years ago through Groupon.

As someone who was once a wallflower at yoga class, I consider myself as having an expert outsider’s take on the yoga community. Trust me when I say that those of us who practice yoga are as diverse as the leggings we wear. So if you’re contemplating trying yoga but you think you don’t fit into the stereotype, you need to understand that there is no “type” of yoga person. If you have a body, you can do yoga. Period.

Following are the some of the most consistent and persistent myths I hear about what someone who practices yoga needs to be.

10 Common Myths About People Who Practice Yoga

Myth 1: You have to be vegan

Some vocal vegans also happen to practice yoga. So it can be easy to assume that all of us are that way. Not so. While most of us who practice yoga have mad respect for the choice to be vegan, it’s not something that all of us embrace ourselves. I’ve been teaching for more a decade and I still enjoy the heck out of a burger, a big scoop of ice cream, and an actual BLT.

Myth 2: You have to be woo-woo

Not all yogis are flower children who know their entire astrological birth chart and care more about balancing their chakras than their checkbooks. It’s true that the less physical, more intangible aspects of the tradition of yoga as well as some related lifestyle choices play an integral part in many people’s practice of yoga. But that doesn’t have to be your practice of yoga. No talking about the color of your aura required.

Myth 3: You have to be radical left

People come to yoga from all backgrounds, educational experiences, lifestyles, and opinions. There is no checkbox on the studio waiver you sign before attending class that asks you to demonstrate your radicalism.

Myth 4: You have to be super serious

Most yoga classes are not at all like the austere, militant practices you might have seen on VHS videos from the ’80s. In fact, most yoga teachers aren’t afraid to laugh at themselves, the funny idiosyncrasies of a yoga practice, or the stereotypes of those who practice it.

You can certainly find somber yoga classes, but you can just as easily find ones that find some levity. To each their own.

Myth 5: You have to be “good” at yoga

There is no such thing as being “good” or “bad” at yoga. You can have the flexibility of steel but that doesn’t make you “bad” at yoga. You can mentally curse your teacher for making you hold Chair Pose for too long but that doesn’t mean you’re “bad” at yoga. The person who can hold a Handstand for 3 minutes is no “better” at yoga than you; they simply spent months or years practicing a particular skill set that you haven’t attempted yet.

The practice of yoga is an equalizer. All “better than” or “less than” speech goes out the window here. We’re all just showing up on our mat to practice something that makes us stronger, more flexible, and, along the way, we tend to become better than we used to be. That’s the only competition you’ll find is outgrowing your old self.

Myth 6: You have to be a hippie

Not all yogis have forsaken razors, deodorant, and hygiene. Not all yogis wax poetic about the merits of composting. If you fall into these categories, good for you. If you don’t, good for you. All yoga asks is that you try to be a decent human.

Myth 7: You can’t be a real guy and do yoga

False! If you explore yoga’s beginnings, it was almost exclusively a men’s practice. Only since the westernization of yoga has it become a female-dominated pursuit. Additionally, in recent years the NFL, NBA, and MLB have introduced their athletes to yoga precisely because the strength- and flexibility-enhancing practice makes them more effective and balanced individuals. Veterans, police officers, and firefighters have incorporated yoga into their days because of the clarity and release of physical tension that it brings them in the intense situations they encounter each day.

Myth 8: You have to be spiritual

This one is pretty controversial and some will disagree on this. But the fact remains that you can come to yoga for the physical practice without searching for a spiritual component. The larger tradition of yoga is beautiful and can be profoundly beneficial. But if you just want to work up a sweat or feel more embodied or learn how to sit still in meditation, there’s a yoga class for you. The spiritual side is certainly available.

Myth 9: You have to be enlightened

Anyone who practices yoga experiences the spectrum of human emotions just like anyone else. Just because they can sit in meditation for 20 minutes doesn’t mean that they’re enlightened or above everyday frustrations. Yoga students and teachers curse. They get stressed when they’re running late for class. They occasionally flip out on their significant other for not putting the dishes away for the thousandth time.

Yoga can help us learn how to approach our emotions with less reactivity. But it doesn’t eliminate our experience of them.

Myth 10: You have to love all of yoga

Yoga encompasses everything from athletic vinyasa yoga to incredibly subtle meditative yoga. You don’t have to love it all or even practice it all. So don’t give up just because your first class didn’t sit well with you. Keep trying. You’ll find what works for you. Beyond the styles, there are thousands of different teachers, and each one will create a different yoga experience, even within the same style of yoga. You never know who or what might be exactly what you need.

Ready to embark on your yoga journey with clarity and confidence? Start by exploring a yoga class at ABC Fit Studio to experience the transformative power of this ancient practice. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [https://www.yogajournal.com/lifestyle/10-myths-yogis/]

Are you ready to tap into the incredible potential of your body’s natural fat-burning abilities? Come celebrate every movement and make your fitness journey a joyful experience! Learn how to burn fat and how the art of dance combined with targeted workouts can help you transform your body into a dynamic fat-burning machine. Oh yeah — all while you’re having a lot of fun!!!

Your body stores calories as fat to keep you alive and safe. There are many gimmicks that claim to amplify fat burning, such as working out in the fat-burning zone, spot reduction, and foods or supplements that supposedly make you burn more fat.

If you intend to reduce the amount of fat stored in your body, learn how to burn fat through a variety of types of exercise instead of seeking a quick fix that is not likely to work. Here’s what you need to know.

Basics of Burning Fat

If you’re trying to reduce your body’s fat stores, knowing how your body uses calories for fuel can make a difference in how you approach weight management. You get your energy from fat, carbohydrates, and protein. Which one your body draws from for energy depends on the kind of activity you’re doing.

Most people want to use fat for energy. It may seem that the more fat you can use as fuel, the less fat you will have in your body. But, using more fat doesn’t automatically lead to losing more fat. Understanding the best way to burn fat starts with some basic facts about how your body gets its energy.

The body primarily uses fat and carbohydrates for fuel. The ratio of which fuels are utilized will shift depending on your activity. A small amount of protein is used during exercise, but it’s mainly used to repair the muscles after exercise.

Higher-intensity exercises, such as fast-paced running, cause the body to rely on carbs for fuel. The metabolic pathways available to break down carbs for energy are more efficient than those for fat breakdown. Fat is used more for energy than carbs for long, slower exercise.

This is a very simplified look at energy with a solid take-home message. Burning more calories matters more than using fat for energy. The harder you work, the more calories you will burn overall.

Think about it this way—when you sit or sleep, you’re in your prime fat-burning mode. But you probably don’t think of sitting and sleeping more as a pathway to losing body fat. The bottom line is that just because you’re using more fat as energy doesn’t mean you’re burning more calories.

Myth of the Fat Burning Zone

Exercising at lower intensities will use more fat for energy.2 This basic premise is what started the theory of the fat burning zone, which is the idea that working in a certain heart rate zone (around 55% to 65% of your maximum heart rate) will allow your body to burn more fat.

Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym. The trouble is that it’s misleading.

This doesn’t necessarily mean that you should avoid low-intensity exercise if you want to burn more fat. There are some specific things you can do to burn more fat and it all starts with how often and for how long you exercise.

Burn Fat With a Mix of Cardio

You may be confused about exactly how hard to work during cardio. You may even think that high-intensity exercise is the only way to go. After all, you can burn more calories and you don’t have to spend as much time doing it.

But having some variety can help you stimulate each of your energy systems, protect you from overuse injuries, and help you enjoy your workouts more. You can set up a cardio program that includes a variety of different exercises at different intensities.

High-Intensity Cardio

For our purposes, high-intensity cardio falls between about 80% to 90% of your maximum heart rate (MHR). Or, if you’re not using heart rate zones, about a six to eight on a 10-point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences.

But you’re not going all out, as in sprinting as fast as you can. There’s no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.

You can get the same benefit from short workouts spread throughout the day as you do with continuous workouts. For example, a 150-pound person would burn about 341 calories after running at 6 mph for 30 minutes.3 If this person walked at 3.5 mph for that same length of time, they would burn 136 calories.

But, the number of calories you can burn isn’t the whole story. Too many high-intensity workouts every week can put you at risk in a number of ways.

If you don’t have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts. If you have any medical condition or injury, check with a healthcare provider before training.

If you’re doing several days of cardio each week, you would probably want only one or two workouts to fall into the high-intensity range. You can use other workouts to target different fitness areas (like endurance) and allow your body to recover. Here are some examples of how to incorporate high-intensity workouts.

One way to incorporate high-intensity workouts is to exercise at a fast pace. You can use any activity or machine for a 20-minute workout at a fast pace, but the idea is to stay in the high-intensity work zone throughout the workout. Twenty minutes is usually the recommended length, and most people wouldn’t want to go much longer than that.

Tabata training is another form of high-intensity interval training in which you work very hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. In this workout, you should be breathless and unable to talk.

Additionally, interval training is a great way to incorporate high-intensity training without doing it continuously. Alternate a hard segment (e.g., running at a fast pace for 30 to 60 seconds) with a recovery segment (e.g., walking for 1 to 2 minutes). Repeat this series for the length of the workout, usually around 20 to 30 minutes.

Moderate-Intensity Cardio

There are a variety of definitions of what moderate-intensity exercise is, but it typically falls between 70% to 80% of your maximum heart rate. That would be a level four to six on a 10-point perceived exertion scale. You are breathing harder than usual, but can carry on a conversation without much difficulty.

Schedule your day around exercise instead of trying to squeeze it in when you can. Making your workout a priority increases the chances that you will accomplish your goal. The American College of Sports Medicine (ACSM) often recommends this level of intensity in its exercise guidelines. The lower end of this range usually incorporates the fat-burning zone.

Moderate-intensity workouts also have some great benefits. For instance, even modest movement can improve your health while lowering your risk of heart disease, diabetes, and high blood pressure. Also, it takes time to build up the endurance and strength to handle challenging exercises. Moderate workouts allow you to work at a more comfortable pace, which means you may be more consistent with your program.

You also can usually get into the moderate heart rate zones with a variety of activities. Even raking leaves or shoveling snow can fall into that category if you do it vigorously enough.

Low-Intensity Activity

Low-intensity exercise is below 60% to 70% of your MHR, or about a level three to five on a 10-point perceived exertion scale. This level of intensity is no doubt one of the most comfortable areas of exercise, keeping you at a pace that isn’t too taxing and doesn’t pose much of a challenge.

This fact, along with the idea that it burns more fat, makes low-intensity exercise popular. But, as we’ve learned, working at a variety of intensities is ideal for weight loss. That doesn’t mean that low-intensity exercise has no purpose, though.

It involves the long, slow activities you feel like you could do all day. Even better, it includes activities you usually enjoy, such as taking a stroll, gardening, riding a bike, or a gentle stretching routine.

Low-intensity cardio can be something you do all day long by doing an extra lap when you’re shopping, taking the stairs, parking farther from the entrance, and doing more physical chores around the house. Exercise such as Pilates and yoga are at a lower intensity but help develop your core, flexibility, and balance. They can be a part of a well-rounded routine.

Importance of Consistent Exercise

It may seem like a no-brainer that regular exercise can help you burn fat. But it’s not just about the calories you’re burning. It’s also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying.

Lift Weights to Burn Fat

Adding more muscle by lifting weights and doing other resistance exercises can also help with burning fat.6 While many people focus more on cardio for weight loss, there’s no doubt that strength training is a key component in any weight loss routine. Here are some benefits of weight training.

Burn Calories

If you lift weights at a higher intensity, you can increase your afterburn, or the calories you burn after your workout. That means that you burn calories during your workouts, but your body continues to burn calories even after your workout while your body gets back to its resting state.

Keep Metabolism Going

A diet-only approach to weight loss could lower a person’s resting metabolic rate by up to 20% a day. Lifting weights and maintaining muscle helps keep the metabolism up, even if you’re cutting your calories.

Preserve Muscle Mass

If you are restricting calories, you risk losing muscle. Muscle is metabolically active, so when you lose it, you also lose the extra calorie burn muscles produce.

To start, choose a basic total body workout and do that about twice a week, with at least one day in between. As you get stronger, you can do more exercises, increase intensity, or add more days of strength training. It may take a few weeks but you’ll eventually see and feel a difference in your body.

Get ready to groove, sweat, and dance your way to a healthier, fitter you at ABC Fit Studio! Discover the joy of movement while torching those calories and sculpting your body. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [https://www.verywellfit.com/body-into-fat-burning-machine-1231548#toc-lift-weights-to-burn-fat]

In the pursuit of holistic well-being, one practice gaining popularity is the sound bath. Often referred to as a sonic massage or meditation, a sound bath offers a unique and immersive experience that has been recognized for its profound healing benefits. This ancient practice has immense therapeutic potential and combines passive yoga poses and resonant sound frequencies.

What Will I Experience?

This immersive experience will have participants lie down or sit comfortably while being bathed in the soothing tones and vibrations produced by crystal bowls, gongs, chimes, and other natural instruments. These resonant sounds create a therapeutic environment that promotes deep relaxation and restores balance within the mind, body, and spirit. As participants are experiencing the sound bath, they will be guided into a deeply meditative state that is sure to leave them feeling comforted and relaxed.

How Does it Work?

Scientifically, sound waves can influence brainwave patterns, promoting a state of calmness and reducing stress. The rhythmic vibrations produced during a sound bath can stimulate the parasympathetic nervous system, inducing a relaxation response while lowering heart rate and blood pressure. The harmonious sounds also trigger the release of endorphins and encourage the production of beneficial neurotransmitters, enhancing mood and reducing anxiety.

What Are the Benefits?

The healing benefits of sound baths extend beyond relaxation. Regular participation in sound bath sessions has been reported to alleviate chronic pain, enhance sleep quality, boost immune function, and improve cognitive abilities. The deep meditative state induced by the sounds can aid in reducing symptoms of anxiety, depression, and insomnia. Additionally, sound baths can promote clarity of thought, creativity, and self-awareness, allowing participants to experience a heightened sense of well-being and personal growth.

Sound baths do not just have physical benefits, but spiritual benefits as well. Sound baths can impact our spiritual well-being, facilitating a deeper connection with oneself and the surrounding universe. The vibrations and harmonics produced during a session can help clear energy blockages, rebalance chakras, and promote energetic alignment. Many participants report a sense of spiritual awakening, inner peace, and a greater sense of interconnectedness with others and the world around them.

Event Details and Registration

Sound baths offer a truly transformative experience that harmonizes the mind, body, and spirit. Join us on a journey of self-discovery on August 18th, 2023, from 6:00 pm to 7:30 pm as Christine takes us through this full-body restorative experience! The cost is $10 for members and $25 for non-members. Visit our socials or give us a call at 949.305.3310 to get in on this amazing, healing experience.

Are you curious about the fascinating world of chakras? If you’re a yoga enthusiast or someone looking to deepen your practice, you might have heard of chakras. They are believed to correspond to different aspects of our physical, emotional, and spiritual well-being. In yoga philosophy, these seven main chakras are seen as vital wheels of energy that influence our overall vitality and balance. Learn more about chakras below.

Healthcare professionals often praise the benefits of maintaining balance in your life. This could mean eating a nutrient-packed diet, exercising in order to reduce stress or seeking out positive activities to keep your mental health strong. 

Balance is also an integral part of yoga — and not just physically. Sure, yoga is associated with building muscle strength and flexibility, but many people also find practicing to be a spiritual experience. In other words, yoga gives your well-being a boost. 

What are chakras?

If you’ve ever taken a yoga class, you might have heard the term chakras mentioned in relation to certain poses or practices. In Sanskrit, the word chakra means “wheel” or “circle,” and it’s a concept historically associated with ancient India, as well as Tibetan Buddhism and other faiths. 

You can think of chakras as places in your body where energy — in yoga terms, prana — congregates or is concentrated. “Chakras are centers of a life force, so to speak,” says yoga therapist Judi Bar, E-500 RYT, C-IAYT. “And they’re reinforced by our breath, by positive thoughts, by eating healthy, and by exercising, to name a few. This life force, or this energy in our body, responds or expands to more positive things.” 

In yoga parlance, prana travels around the body between chakras via channels called nadi. These channels also come into play with acupuncture, a form of ancient medicine that involves tiny needles pricking the skin. “When a needle is put into the body during acupuncture, it follows a line through our body that helps to support energy and clear energy,” Bar says. 

Just as your energy might ebb and flow due to different external forces — for example, being stressed out or sleep-deprived — chakras can also be affected by things such as lifestyle habits and emotions. This is because chakras are intertwined with the mental, emotional and spiritual parts of your body. 

The seven chakras

There are seven chakras, each of which corresponds to a different section of the body and a different color. (Sometimes you might see these chakras linked to a different part of your endocrine system or nervous system, although that’s not backed up by scientific studies.) Chakra names were originally written in Sanskrit, although these are the names we typically call them today.

Here are the seven chakras and their associated colors and locations on the body. (Note: Sometimes the colors of the upper chakras vary depending on the school of thought associated with them.)

Root chakra  

Color: Red 

Location: Bottom of the tailbone  

Sacral chakra 

Color: Orange 

Location: Between the tailbone and the belly button  

Solar plexus chakra  

Color: Yellow 

Location: Belly button area  

Heart chakra  

Color: Green 

Location: Center of your chest  

Throat chakra 

Color: Blue 

Location: Pit of your throat 

Third eye chakra 

Color: Indigo 

Location: Between your eyebrows 

Crown chakra  

Color: Purple 

Location: The top of your head 

How to align or balance your chakras 

Simply taking time out to relax can start to get your balance back in shape. “Let’s say I’m not pushing for a deadline, or I’ve had a good meal and I’m able to take a nice walk with my dog after work or after dinner,” Bar says. “My body, my mind, everything feels a little bit better. I’m allowing that flow to come through me. Nothing is blocking that energy, which happens when I’m feeling fear, or feeling insecure or nervous.” 

Doing yoga is also a great way to balance your chakras. In fact, each chakra has a corresponding different yoga pose and can also respond to our breath and meditation practice.     

However, Bar stresses that even if you focus your movements on one chakra, you’ll feel benefits across multiple places. “It’s just like when you move your leg,” says Bar. “It will affect another part of your body. There’s no one pose that affects only one chakra. When you do one motion, it will affect others.” 

Mountain Pose [Root chakra]  

This pose involves you standing up straight with your knees slightly bent and your feet spread apart enough so you don’t feel off balance, while moving your shoulders back slightly and breathing slowly. 

“Mountain is the basis of all poses,” Bar says. “This pose is about standing tall and focusing on grounding our legs on the floor. That’s one of the best poses we can do for our first chakra, because our root chakra is about our attachment to the Earth or being grounded.” 

Bar adds that mountain pose in particular is a good example of movement that affects many chakras. “When you do mountain pose, it’s very specific to the lower part of the body,” she says. “But just like how all our body systems are tied together, if we’re starting to align and get the energy moving a little bit better in one of the chakras, it’s going to affect the whole system.” 

Knee-to-Chest [Sacral chakra]  

Done while you’re laying down, this pose will find you pulling one or both of your knees to your chest, so you look like you’re curling up into a ball. 

“You’re hinging right at the hip socket,” Bar says. “And as you’re pulling in, that’s a really nice second chakra pose. This is pretty accessible. People can even do that in bed.” 

Spinal twist [Solar plexus chakra]  

The spinal twist is done while sitting on a mat or a chair and aims to zero in on your belly button. “As you stay tall while sitting, point your knees, hips and toes in one direction,” Bar says. Then gently twist your torso, looking over your shoulder, and taking three slow, deep breaths before turning the other way and repeating on that side. “As you lengthen your spine to begin to move, and as we twist, we’re hitting that solar plexus area.” 

Fan pose [Heart chakra]  

A modified version of the fish pose, the fan pose aims to open your chest up. “You’re opening up like a fan,” Bar says. “Put your hands behind you and hold the seat back with straight arms, while you’re seated. Then pull your shoulders back and just gently look out.” She adds that the fish pose is “really hard” and could cause a neck injury, so it’s best to avoid that.  

Neck stretch [Throat chakra]  

This is another pose adapted from elsewhere, the bridge pose, which emphasizes the impact of movement. Drop your chin so it rests on your chest and roll your head from side to side while being careful not to strain too hard. “It opens the back of the neck,” Bar says, “and it’s getting blood flow all around the neck to that center.” 

The Gaze [Third eye chakra]  

Bar says there are a few ways to embrace this pose, but that the “safest and easiest way” is to focus your gaze with the intention of clear seeing. “In meditation, it could be that you’re gazing at a candle,” she says. “But, generally, in a room, you would focus on an object ahead of you that’s not moving. It could be something in nature if you’re outside. Or it could be you’re just sitting here, gazing forward and letting your eyes relax a little bit, with that soft focus.”

Modified downward dog [Crown chakra]  

In yoga’s downward dog pose, you’re placing your hands and heels on the floor and bending over, so your body is in a V-shape. However, to do this with a chair, you can place your hands instead on the seat of a chair and bend over, keeping your knees bent or straight and pulled back. Once again, the idea is you’re getting some blood to flow to your head. 

Breathing exercises and meditation 

In addition to doing yoga, breathing exercises or meditation can also provide overall balance. “In general, meditating, relaxing and breathing will certainly affect and help to balance chakras,” Bar says. “Conscious breathing in it of itself is good. That can help you be a little bit more balanced, be a little bit more present. If you downregulate that stress response overall and calm your thoughts, your systems are going to work better.  

Focusing on a particular area of your body during breathing and meditation (which is sometimes called chakra meditation) can also be helpful.“My first introduction to a chakra meditation was a teacher that just said, ‘OK, think about your tailbone area, and let’s picture a beautiful bright red apple or a red ball or a red light, and feel the warmth of that red,’” Bar recalls. “And you may even see or feel some dark spots, or you may feel it being very bright and vibrant. Notice what you’re feeling with it, and take a big breath in, with the intention of letting go of any tension. That’s very specific of a chakra meditation, and it would go through all the colors.” Not everyone can see or feel in this way, but don’t be discouraged — it is still working. 

The importance of finding balance

At the end of the day, it all leads back to balance. “When we talk about a balanced lifestyle, it’s that you exercise, you have good work, you have family and friends, you have spirituality, you have education,” Bar says. “This goes with that big picture idea of balancing our mind, body and soul. It makes a whole person. It gives good balance. 

“It’s basically the same thing when we talk about energies. If we’re neglecting some part of our behavior or some part of our life, it’s going to reflect in the energy of our body also. We’re one integrated system. Everything works from each other.”

Ready to embark on a journey of self-discovery through yoga practice? Join us at ABC Fit Studio, where our experienced instructors will guide you on a transformative path of alignment. Call us at (949) 305-3310 and follow us on Instagram @abc_fitstudio for inspiration and community.

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Reference: [https://health.clevelandclinic.org/chakras/]