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A Guide to Zumba Workouts

Posted on by CaseyAdmin

Are you ready to dance your way to fitness and have a blast while doing it? Welcome to the vibrant world of Zumba workouts! Zumba, a dance-based fitness phenomenon, has taken the exercise scene by storm, captivating enthusiasts worldwide with its infectious beats and dynamic choreography.

Grooving to the beats of salsa, flamenco, and merengue music feels more like a dance party than a workout, which is exactly what makes Zumba so popular. The Latin-inspired dance workout is one of the most popular group exercise classes in the world.

The high-energy classes are set to upbeat music and feature choreographed dance numbers that you might see in a nightclub. You don’t need to be a great dancer to feel welcome in a Zumba class. With the tag line, “Ditch the Workout, Join the Party,” the classes emphasize moving to the music and having a good time, no rhythm required.

There are several different kinds of Zumba classes, from Aqua Zumba workouts to classes like Zumba Toning that incorporate weights for additional calorie burning and strength training. There are even Zumba classes for kids.

Working up a sweat in the 60-minute classes burns an average of 369 calories — more than cardio kickboxing or step aerobics. You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility.

Zumba is an interval workout. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance.

Core: Yes. Many of the dance steps used in the routines emphasize the hips and midsection to help strengthen the core.

Arms: No. Traditional Zumba classes do not target the arms. Specialized classes like Zumba Toning use weights to help strengthen and tone the arms.

Legs: Yes. The jumps and lunges that are parts of the choreographed movements help work the quads and hamstrings.

Glutes: Yes. You’ll feel the burn in your buns while you move to the beat.

Back: No. Though the workout involves your whole body, it’s not focused on your back muscles.

Flexibility: Yes. The dance moves were designed to enhance flexibility.

Aerobic: Yes. The high-and low-intensity intervals make Zumba an excellent cardio workout.

Strength: Yes. Traditional Zumba workouts emphasize strengthening the core, while Zumba Toning and Zumba Step workouts incorporate weights to build muscles in the arms, legs, and glutes.

Sport: No. The classes are not considered sports.

Low-Impact: No. The classes are high-energy and involve jumping, bouncing, and other high-impact moves.

Cost: Yes, typically. You’ll need to sign up for classes through a fitness center, download an app, or find classes online to follow the choreographed steps.

Good for beginners: Yes. Zumba emphasizes moving to the music and having fun regardless of your fitness level.
Outdoors: No. The classes are offered in fitness studios.At home: Yes. You can get an app or join a studio that offers online classes and follow the dance workout at home.Equipment required: None, except for your sneakers.

Zumba is one of the most fun and versatile fitness crazes to come along in a long time. Classes can be geared for just about any fitness level. Though most Zumba involves high-impact moves like bouncing and jumping, it can be modified to meet your needs.

If you want an overall strength training program, look for a Zumba class that incorporates some light weights for your upper body.

You can start slowly if needed, or you can dance your heart out if you are in great shape. If you just love to move your body to the music, then Zumba is for you.

Talk to your doctor before joining a class if you have been inactive, have any medical issues, or take any medicines, just to make sure Zumba is right for you. And talk to instructors before class about your fitness level and any health conditions you have so they can suggest modifications.

If you have been hooked on the Zumba beat since before you became pregnant, you have no problems with your pregnancy, and it’s OK with your OB-GYN, then you can keep stepping. But there are some changes that you need to make to stay safe.

Zumba has a lot of high-impact moves that can wreak havoc as your hormones loosen up your joints. Talk to your instructor about switching out some of those jumps and bounces — or any routines that might throw you off balance. And remember to stay cool and hydrated during your workout.

Steer clear of high-impact moves if you have knee or back pain or arthritis. Other ways to get a good workout are gentler on the joints.

If you have a handicap or other physical limitation, consider wheelchair Zumba classes, which are a good, fun, nonweight-bearing workout.

If you have diabetes, Zumba is a great way to lose weight and build muscle. Your blood sugars will go down as your energy level soars. Check with your doctor first to see if you’ll need to change your diabetes treatment plan.

Besides losing weight, Zumba can help lower your risk of heart disease, reduce your blood pressure and bad cholesterol, and boost your good cholesterol. If you have heart disease, your doctor may suggest starting back on the road to fitness in a cardiac rehab program instead of jumping right into a Zumba class.

Explore a new dimension of wellness in 2024 by embracing the transformative benefits of Zumba workouts at ABC Fit Studio. Get on over to ABC Fit Studio, make some friends, crush some resolutions, have some laughs — and sculpt your way to a toned body. Call us at (949) 305-3310. Find us on IG and join the party.

Reference: [https://www.webmd.com/fitness-exercise/a-z/zumba-workouts]

Revamp Your Health and Fitness with These Resolutions

Posted on by CaseyAdmin

December is here and a sense of anticipation fills the air. With the holiday season’s joyful gatherings, festive decorations, and warmth of companionship, it’s a time of reflection and renewal. It’s time to wrap up the year’s loose ends and to look ahead. So, let’s embrace the wonderful changes we can make in the upcoming year and have some insights for planning your 2024 fitness goals. Let’s do this! We are here to help and support you — We’ve got your back!

Top 10 Health And Fitness Resolutions

Health and fitness is the popular genre for a new year’s resolution, so here’s a few different options you can try out.

Why is it that our well-intentioned, heartfelt New Year resolutions usually crumble by February? Principally, there are two reasons. First off, we don’t set ourselves clear, specific or realistic targets, talking instead in vague terms about ‘losing weight’ or ‘getting healthier’.

Secondly, we anticipate ‘failure’ right from the outset (after all, it’s what we’ve always experienced in the past).

Well, this year it’s going to be different. While we don’t expect you to take on board the entire top 10, you will at least learn how to apply the principles of resolution setting to your own goals and aspirations – and get a head start on the rest of the population.

1  Get Specific About Your Goals

What does ‘toning up’ or ‘losing weight’ actually mean to you? How will you measure it, why do you want it, how will you get it and how much is enough? When you formulate a new goal (or resolution) put it through the SMART test. Is the goal Specific, Measurable, Achievable, Relevant and Time-framed? If not, then adjust it so that it is – and write it down. Compare ‘I’m going to lose weight this year’ to ‘I’m going to lose ten pounds by March,’ to get an idea of how much more compelling a SMART goal is.

2  Be Active Whenever You Can

Think about the last time you got in the car to drive a 15-minute walk. Did you absolutely have to do it, because you were on a tight schedule, or because you were late to meet someone? If not, then could you have walked instead? This is the principle behind being active when you can – it acknowledges that fitting in activity or exercise isn’t always possible, but requires you to pledge that when there isn’t anything to come between you and exercise, you do go ahead and work out. It’s important that you learn to distinguish between ‘can’t’ and ‘can’t be bothered.’

3  Increase Fruit And Vegetables

Fruit and vegetables are packed with health-promoting, disease-fighting phytonutrients, fiber, vitamins and minerals and ideally you should be consuming five to eight portions a day. If seems daunting, think about spreading your intake throughout the day. Never leave the house without having at least one portion, for example. You could start the day with a fruit smoothie or a fresh juice; have a side salad with your lunch, some vegetables with dinner and use fruit and raw veg as snacks between meals to reach the target. Dried, canned and frozen varieties count, too – and one of your daily portions can be a juice-based drink.

4  Visit The Gym Often

Research by the Fitness Industry Association found that the frequency with which an exercise newbie gets to the gym after joining is a predictor of their future success. Nearly 30 per cent of new gym members visited their club less than once a week during the first month, and it was these people who were most likely to have dropped out by the third month of membership. So once you’ve signed up, keep swiping that card until it becomes a habit.

5  Be Body Aware

It’s amazing the number of Pilates and yoga aficionados who regularly sit with their legs crossed, arms folded and torsos drooping! Body awareness isn’t something that stops the moment you leave your exercise class – it’s something you should be keeping tabs of 24-7. The key points to look out for are hunched, tight shoulders, a clenched jaw, a hanging-out stomach, a jutting-forward head and crossed limbs. If you can ‘scan’ your body regularly throughout the day, you’ll become expert at recognizing when your posture is less than optimal and correcting it. The bonus is that you’ll look and feel instantly taller, slimmer and more graceful.

6  Start A Training Journal

Nope, they aren’t just for professional athletes. Anyone who works out regularly (or plans to!) should keep a log or blog of what they do, including where they are at the outset (in terms of fitness level, weight and so on) and what their SMART goals are. You will find that keeping a diary or blog is motivating, fascinating and very useful. If you find a newly defined shape creeping up on your thighs, you can check out what exercises you were focusing on the last few weeks. If you get a 10km personal best, you can look to see what sessions might have accounted for the improvement. It’s also useful if you come up against an injury, or recurring illness – as you can look for signs of overtraining or overdoing things.

7  Get Your Fluid Intake Right

We won’t categorically say that you should drink two liters (approx 68 oz) of water per day, as this has not been proven to be essential for every individual. But if you are regularly active and rarely drink a glass of the pure stuff, we urge you to increase your intake. While the cold weather may not make you feel so thirsty, overheated offices and public transport are very dehydrating. And though you may not feel it, you are still sweating during exercise in cold weather.

The recommended fluid intake for adults is 1ml per calorie of food intake – for example, 2,000ml (68 oz) for the average woman’s 2,000 calorie per day diet. While much of this comes from our food, it is important to take in healthy fluids throughout the day – and what better than cleansing, calorie-free, sugar-free, fat-free water? Try increasing your intake by 500ml (17oz) for a couple of weeks (just one small bottle of mineral water) and see if it improves your concentration, energy levels and skin.

8  Find Balance In Your Fitness Activity

If you love running, or have a passion for any specific activity, it’s tempting to restrict yourself to just doing that one thing. But do so at your peril! It’s really important to have a balance of different activities in your regime – including some strength work, some flexibility training and some aerobic exercise. You will reduce your risk of injury or burnout, gain fitness in neglected areas and you will almost certainly improve your performance in your favourite activity, too.

9  Don’t Be So Intense In Your Training

I’m not talking personality here, but effort level. Research shows that there are myriad benefits to be gained from high intensity exercise (a higher lactate threshold, greater calorie expenditure, improved cardiac output) – but there is also a lot to be said for gentler-paced workouts (such as increased fat utilisation, stress reduction, lower blood pressure). And besides, working hard all the time compromises your immune system and leaves you vulnerable to injury. Apply the hard-easy rule, following tough, challenging sessions with something easier and less intense the next day.

10  Learn A New Activity

Whether it’s a surfing at the beach, horseback riding, a tennis lesson at your local club or signing up for a course of Pilates sessions – pledge to acquire a new activity-related skill this year. The body gets complacent when you always do the same thing, and having adapted to what you normally do, no longer finds it challenging. Giving something new a try will force your brain and body to master new motor patterns. It’s absorbing, fun and ultimately more rewarding than more of the same old, same old!

Embrace the rhythm of change! Join us at ABC Fit Studio and start your fitness journey. Unleash your passion for dance and exercises for a healthier, happier you. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

Reference : [https://www.realbuzz.com/articles-interests/festive-health-fitness/article/top-10-health-and-fitness-resolutions/]

The Best Exercises to Release Tension

Posted on by CaseyAdmin

Feeling angry is a natural and common human emotion, but finding healthy ways to manage and release that anger is essential for our overall well-being. Exercise has long been recognized as a powerful tool for reducing stress and improving mood, and it can also serve as a valuable outlet for anger. Learn all the benefits our yoga, pilates, and Zumba classes offer to improve your mood!

Anger is a normal, healthy emotion that everyone experiences at some time. Underlying emotions, such as sadness, fear, or guilt, may also be expressed as anger. During times of stress, we may experience anger more often than is typical.

Anger becomes problematic when it becomes unmanageable. Some people exercise to manage their emotions and frustrations.

The Effects of Anger on the Body

Researchers define anger as an emotional state that consists of feelings that vary in intensity from mild irritation or annoyance to intense fury. There are two types of anger:

  • Constructive anger: Anger that can help you to solve problems and can have a protective component
  • Destructive anger: Anger used to justify feelings or to intensify a state of anger

Even though anger can be a healthy emotion, it can take a toll on the body. Those who practice Buddhism refer to anger as one of the three poisons of the mind (along with greed and foolishness).

Through its impact on the sympathetic nervous system, anger has been shown to have a positive association with atherosclerosis or coronary heart disease. And negative emotions, including anger, have also been included as a causal factor for bulimic behavior. Anger has been associated with developing type 2 diabetes and with an increased risk of road accidents.

On the other hand, exercise has been associated with a decreased risk of many diseases, including type 2 diabetes and heart disease. Exercise has also been shown to increase one’s emotional resilience to acute stress. So when you experience anger, physical exercise may be a positive way to relieve some tension.

Types of Workouts to Manage Anger

Exercise is a great solution in theory, but some people may have difficulty giving their energy to a workout when anger is consuming them. There are different ways to approach movement when you are cross or annoyed.

  • Some people might prefer to release their anger with explosive movements, such as boxing, circuit training, or dancing.
  • Others might prefer to calm their breathing and reduce their heart rate with mind-body exercises, such as yoga, Tai Chi, or meditation.
  • Some may even prefer a combination of both, such as hiking in nature.

It may also be the case that what works on one occasion is less effective during another event. So try to be open-minded and try different exercises to calm your mood.

Sweat It Out

Since aerobic activity has specifically been called out by researchers as a way to reduce anger expression in both children5 and adults, you might want to get your sweat on to calm your nerves. Activities like rowing and treadmill running have been associated with lowered anger, dejection, and anxiety.

You might want to try one of these workouts the next time you need to release frustration:

  • 3 Rowing Workouts to Mix Up Your Routine
  • 4 Quick and Effective Treadmill Workouts
  • 30 Minute Treadmill Workout
  • Hill Workouts on the Treadmill Using Incline

You might also want to try to redirect your focus. The following types of workouts, in particular, help you to concentrate on various movement challenges so that your focus may be directed away from the source of your anger, at least temporarily.

Boxing

Boxing workouts force you to focus on specific punch and jab combinations. A boxing workout engages the whole body, burns calories, and builds strength, especially in the upper body. There are many boxing studios and gyms (such as Rumble or Mayweather Boxing + Fitness), and many of them also provide apps that allow you to work out at home if you can’t get to one of their locations.

If you want to box at home using equipment that boxers use, consider Fightcamp. This complete boxing system includes a free-standing bag that you can hit or kick during trainer-led workouts provided on an app.

Another option is Liteboxer, a tall punch pad that is connected to a platform on which you stand. The punch pad has six targets that light up, indicating where to hit. Liteboxer syncs lights with music tempo and guides you through trainer-led workouts provided on the app. The immersive experience lets you release stress, but forces you to focus on complex combinations while having fun and burning calories.

Of course, you don’t need to spend a lot of money to box at home. You can purchase gloves and other boxing gear, then use a boxing app on your smartphone. Apps like Precision Boxing Coach or PunchLab allow you to box wherever and whenever you have your smartphone.

Jumping Rope

Another high-intensity workout that requires focus and concentration is jumping rope. The beauty of this exercise is that you’ll increase your heart rate quickly and burn calories fast. It also requires very little equipment. You can buy an inexpensive rope for less than $15 or get a complete system (like CrossRope) that includes weighted ropes and app-based workouts.

A jump rope workout can include moves like the double foot jump, running step, high step, or double unders that force you to take your mind off the anger to coordinate your feet.

Circuit Training

The great thing about a circuit workout is that it keeps you moving. You move from station to station and work different body parts for short segments of time, so there’s little time to think about whatever is causing you to feel angry.

To do a circuit at home, you may need some basic equipment like dumbbells, kettlebells, or resistance bands. Or you might try a total bodyweight circuit and just use your own body to build strength and get your sweat on.

  • Circuit-Training Workout for Beginners
  • High-Intensity Circuit Training (HICT) Workouts
  • Quick and Dirty Strength and Cardio Circuit Workout
  • Weights and Cardio Circuit Training Program

Ohm It Out

Mind-body practices, like Tai Chi Chuan and yoga, have been shown to help lower blood pressure. In fact, one study that compared yoga to walking found that yoga was more effective at improving mood and decreasing anxiety than hitting the pavement. So if you are looking at a way to calm yourself when feeling angry, you might want to consider one of these practices.

Yoga

There are many different styles of yoga that you might consider trying when you feel you need some relief from anger.

  • Hatha yoga tends to be slower and more gentle.
  • Power yoga and vinyasa yoga, on the other hand, move more quickly and offer a more intense workout.
  • Bikram yoga is practiced in a heated room which can challenge you to focus on specific postures for the duration of the 90-minute class.

There is even a type of yoga designed for those who want to express their anger. You can practice Rage Yoga at studios around the U.S. and Canada, or you can take a class online.

Instructors are specifically trained in this practice, and classes may include holding poses while swearing. In a YouTube video, founder Lindsay Istace says that she created the practice to become an “empowered badass” and help others seeking the same goal through movement.

Regardless of the practice you choose, if you’re doing yoga at home, you simply need a yoga mat and some space. Take an online class, use a yoga app, or try one of these yoga sequences:

  • 10 Simple Yoga Exercises to Stretch and Strengthen
  • 15 Minute CorePower Yoga Flow At Home
  • Beginning Yoga Workout for Men
  • Classic Standing Yoga Poses Flow
  • Relax and Stretch With This Soothing Yoga Workout

Tai Chi

Tai chi is actually a martial art that originated in China, but it is not the type where you are aggressive. Instead, it is a series of self-meditation and flowing movements. The slow pace of the movement may help calm your temper and bring your heart rate down if you find that you are charged up and angry.

There are different types of tai chi, but if you are just getting started, there are online tai chi classes and smartphone apps that can help. The Tai Chi Foundation also provides several instructional videos and can help you find a class in your area.

Meditation 

While meditation is not necessarily a workout, the practice of meditation is certainly an exercise in self-healing that can help you learn to focus attention and awareness for mental clarity. Mindful meditation has been shown to reduce stress and aggression in adolescents.

Meditation doesn’t require that you take a class, but you may want to look online, read a book, or use an app to help you get started. For example, Headspace offers guidance online and on their smartphone app. Calm is also a popular app that can guide your practice. There are also free apps like Smiling Mind and MyLife to get you started.

Walk It Out

Walking offers a wide range of health benefits, including better cardiovascular health and a reduced risk of some chronic diseases, such as type 2 diabetes. Walking may also be a great way to release anger.

One study found that a single bout of walking (just 10 minutes) may reduce hostility and anger in young adults, although not to a statistically significant degree.14 Another study showed that reaching 10,000 steps per day resulted in lower levels of reported anger, along with reduced anxiety, depression, fatigue, confusion, and total mood distress in 35 overweight participants who took part in a 12-week walking program.

Walking Workouts

Grab a friend and go for a walk the next time that you feel frustrated or spent. Or take a walk and enjoy the alone time. Be sure that you are properly outfitted with appropriate shoes and walking apparel to avoid blisters or weather-related snafus.

You may also want to try one of these outdoor or treadmill walking workouts:

  • 20-Minute Brisk Walking Workout
  • Interval Walking for Weight Loss
  • Treadmill Walking Workouts
  • Weekly Walking Workouts

Hiking

Getting outside and tackling rougher terrain through forests, deserts, or mountainous ridges is a great way to release stress and anger. Studies have shown that exposure to nature can have a real effect on your body.

Groove It Out

Dance has been used for thousands of years to celebrate life, honor traditions, demonstrate joy, and sometimes express anger. The practice of dance movement therapy, while not widely studied, has been used in cancer patients successfully to address feelings of isolation, depression, anger, and fear.

There are also other ways to let your body move and groove. Whether you have a few minutes or an hour, you can move your body with breath, affirmations, or rhythm to release some anger.

Meditative Movements

Meditative Movement is a program lasting just two to four minutes where you pair simple everyday movements (like walking) with empowering affirmations like “I can.” This type of exercise isn’t likely to get you sweaty, so it is helpful if you find yourself needing to manage anger at work or in a setting where you only have a few moments.

In a small study of this program, 49 participants with a chronic health condition received five training sessions in Meditative Movements over a 7-week trial. At the end of the study and during a later follow-up, participants reported improvements in symptoms of anxiety, depression, fatigue, and emotional well-being. When asked what was most beneficial about the program, a common response was “less negative attitude.”

Dance It Out (DIO)

Dance It Out, sometimes just called DIO, is a class created by Billy Blanks Jr. that includes over 20 styles of dance in a non-judgmental, supportive environment. Students of all fitness levels, ages, shapes, and sizes release stress and get fit with creative and fun movement. There are also adaptive classes for dancers with disabilities or in wheelchairs.

Blanks hosts a Dance It Out shows on Lifetime that includes interviews with inspirational people who have overcome challenges, but you can also find classes by certified DIO instructors in a few studios around the U.S. or in Japan. For those who can’t take a class in a studio, you can also take classes online.

Boost your mood and experience the transformative benefits of our dynamic workouts at ABC Fit Studio! Don’t let anger hold you back – unleash your strength and resilience with us. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

Reference: [https://www.verywellfit.com/the-best-exercises-for-when-you-re-feeling-angry-5120367]

The Relationship Between Yoga and Sleep

Posted on by CaseyAdmin

It’s no secret that yoga can have many positive effects on your well-being. But perhaps you have not considered this fun fact: if you struggle with insomnia or have difficulties relaxing and sleeping, this practice can also very likely have a positive effect on enhancing your sleep — including falling asleep faster and staying asleep! Sleep problems tend to increase as you get older, so start working on it right now!

 Brickaizer 

Yoga is a form of meditative movement that combines attentiveness and focused breathing with physical exercise. The practice began over 3,000 years ago and is grounded in Indian philosophy; however, there are many schools or types of yoga. Each variation emphasizes different postures or exercises, breathing techniques, and meditation practices.

There are many positive effects yoga can have on wellness, including improved mental and emotional health and stress, relief of some types of pain, weight loss, and improved sleep. This article focuses on the relationship between yoga and better sleep.

Does Yoga Help You Sleep?

Over 55% of yoga practitioners report improved sleep and over 85% report reduced stress. Many studies demonstrate that yoga can improve sleep for a variety of different populations. These studies typically focus on one’s quality of sleep rather than the quantity, as increased amounts of sleep do not necessarily correlate with quality sleep and overall wellbeing. While the definition of quality sleep varies among sleepers, it usually includes feeling energized for the day and a lack of disturbances.

Who Sleeps Better With Yoga?

Yoga has been shown to help benefit all age ranges and improve sleep. From children to the elderly, yoga provides numerous health and sleep benefits.

For instance, sleep disorders are common among children with Autism Spectrum Disorder. Yoga as a behavior intervention can lessen stress for children with ASD and improve their mental health, which can help with sleeping difficulties. It can also help parents and subsequently the well-being of the whole family.

Adult women in particular often have more difficulty sleeping than men. Studies have demonstrated that yoga can benefit many subpopulations of women. For example, pregnant women who practice yoga have reduced sleep disturbances in addition to reduced prenatal anxiety and depression. Women in menopause who practice yoga have also found similar outcomes; they have improved sleep and reduced depression and anxiety.

Elderly populations also often report having sleep disturbances. These disturbances range from snoring to insomnia to restless leg syndrome (RLS), which can affect one’s overall quality of life. Preliminary research has shown that elderly people who do yoga regularly have both improved quality of sleep and improved overall quality of life.

How Often Do You Need to Practice Yoga to Improve Sleep?

Occasional yoga practice will likely improve sleep quality more than no practice at all. However, regular, long-term practitioners experience better sleep quality.

If you aim to use yoga as a tool to improve your sleep, consider making a schedule where you regularly practice. This may include attending classes weekly, designating a certain time of day to practice at home, or a combination of both.

How Yoga Helps You Sleep

There are many ways that yoga can help improve the quality of sleep:

  • Mindfulness. This is a practice of judgment-free awareness in the moment. Mindfulness is a common component of many types of yoga. Mindfulness can increase melatonin levels and reduce nighttime sleep disturbances in adults.
  • Breathing awareness and regulation. These are also elements of yoga. Deep breathing is a relaxation technique that can induce sleep.
  • Regular exercise. Frequent movement is an important element of sleep hygiene. Moderate exercise several times a week can improve overall sleep.
  • Weight loss. While weight loss may not be the primary goal for some yoga practitioners, losing weight can have positive effects on sleep. Weight loss can reduce or eliminate a variety of sleep problems, such as sleep apnea.

There are also particular sleep disorders that can be positively impacted by regular yoga practice.

Yoga and Insomnia

Insomnia is the inability to fall asleep or stay asleep. Insomnia can have many long-term effects, including daytime sleepiness and impairment, memory loss, and mood changes. Studies have demonstrated that yoga can be beneficial in managing sleep problems such as insomnia. Yoga can especially benefit particular groups of people with insomnia, such as postmenopausal women and women with breast cancer.

Yoga and Restless Leg Syndrome (RLS)

Restless leg syndrome (RLS) is a compulsion to move the legs that is often unpleasant or even painful. This urge frequently happens during periods of inactivity, such as nighttime. RLS affects women more than men.

In a pilot study of women with RLS, after just eight weeks of yoga classes, their RLS symptoms were significantly alleviated. Sleep, stress, and overall mood were much improved as well. While further study is needed, these results suggest that yoga is a positive tool to improve sleep in patients with RLS.

What Types of Yoga Help You Sleep?

There are many types of yoga that provide health and wellness benefits. During the day, any type of yoga practice is appropriate, so long as the user is comfortable. High-activity forms of yoga, such as vinyasa or hot yoga, are a good type of moderate to high exercise. Such exercise, when done at least several hours before bedtime, can help you sleep better at night.

Since high-activity yoga forms elevate the heart rate, it’s best to avoid these practices right before bedtime. People who wish to practice yoga nearer to bedtime will find a slower and restorative type of yoga more suitable:

  • Hatha yoga involves gentle body postures and breathing techniques. These breathing techniques focus on lengthening inhalation, holding the breath, and exhalation.
  • Nidra yoga is done while lying down and focuses on breathing or perception of certain parts of the body.

What Yoga Poses Should You Do Before Bedtime?

Poses done before bedtime should encourage the body to relax and sleep. Recommendations among yoga instructors and physicians vary, but the following poses are commonly suggested:

  • Standing forward bend (uttanasana). From a standing position, bend your torso slowly forward in front of your legs. Your hands can rest on your elbows, shins, or the floor.
  • Reclined butterfly (supta baddha konasana). Lie on your back. Press the soles of your feet together and let your knees fall to the side. You can have your hands at your sides or above your head.
  • Legs up the wall (viparita karani). Lie on your back with your legs against a wall so that your body makes an “L.” Relax your arms at your sides.
  • Corpse pose (savasana). This is often the closing pose of yoga practices. Lie on the floor with your arms at your sides, palms up, and your legs straight.

Keep in mind that the sleep environment should primarily be used for sleeping; find another quiet location to do your yoga poses before you go to sleep. Be sure you are in a safe space free of any potential hazards.

If you have any concerns about your yoga practice, consult a yoga instructor and/or a physician. Remember that yoga is not a substitute for medical treatment. In the event of persistent sleep disturbances or other concerns, consult your physician to develop a treatment plan.

Improve your sleep and well-being with yoga practices at ABC Fit Studio. We have membership options that fit your lifestyle & goals. Bonus: Our community is warm, welcoming an — and full of really great people. Join us! Schedule your first session today at (949) 305-3310. Also,  join our online community on Facebook here.

Reference: [https://www.sleepfoundation.org/physical-activity/yoga-and-sleep]

Can Yoga Fix Your Posture?

Posted on by CaseyAdmin

You might already be aware that prolonged bad posture can lead to pain and other problems. An effective way to turn this around is through exercise. But which type of exercise? We suggest Yoga as one to start with! One of the many benefits of Yoga is the opportunity it has to actually correct your posture when practiced frequently and with a good instructor. Many yoga poses assist with alignment correction overall by generating increased awareness of the spine, others can loosen tight muscles pulling the spine out of alignment, and there are many postures that can even improve and even reverse bad posture over time.

Yoga is known for a variety of benefits, but can yoga fix your posture as well as helping to increase flexibility and mindfulness? If you’ve been working from a makeshift home office for long periods or find yourself with a pain in the neck from spending hours looking at your phone, you might be looking to fix your posture.

The Cleveland Clinic  defines posture as the position in which you hold your body while standing, sitting or lying down. Our everyday movements and activities can affect our body alignment and put stress on joints and muscles, sometimes resulting in pain. The good news is all types of yoga may be able to help with body alignment issues and relieve body stiffness. 

If you have back pain, improving your posture may not fix the root cause of your pain, but it may help alleviate muscle tension. If you have been experiencing back pain for a few weeks or are suffering from an acute injury, speak to your doctor before embarking on a new exercise regime.

Any kind of exercise may help improve your posture, but certain types of exercises, such as yoga, can be especially helpful. In a study published in the Journal of Physical Therapy Science, 80 women aged 50–79 followed a program of intense weekly yoga posture sessions and found it contributed more to improving spine mobility than any other conventional exercise program.

WHICH TYPE OF YOGA IS BEST FOR YOUR POSTURE?

Yoga and breath–work teacher Geraldine Joaquim told Live Science that body alignment is integral to all yoga poses but cites some specific yoga for back pain poses that can help the shoulders and upper back specifically:

  • Cat pose works on moving the chest forwards and back, creating flexibility in the upper back, stretching, and lengthening the spine.
  • Bridge pose helps improve strength in the muscles that support the spine.
  • Downward Facing Dog can relieve back pain whilst strengthening the muscles by opening the chest and shoulders which can help to straighten vertebrae and align the spine.
  • Seated poses such as Dandasana (Staff pose), which is sitting on the floor with legs straight out in front, feet flexed and back straight, strengthens the chest and back muscles as well as stretching the legs and strengthening the abdomen.
Joaquim told Live Science “Yin yoga is especially beneficial for posture, it’s a slow-moving yoga that focuses on the deep connective tissues (ligaments, joints, fascia) rather than the muscles which are the focus in other types of yoga. Yin yoga helps improve flexibility, blood circulation and aids muscle recovery through holding poses for longer, using the breath and relaxing into them – but really most yoga practices will help to improve posture naturally.”

HOW SHOULD I SLEEP TO IMPROVE MY POSTURE?

We spend about a third of our lives sleeping (or attempting to sleep) so our sleep position may be as important to posture as how we sit and move during the day. But is there such a thing as a perfect sleep position?

Chiropractor Philippa Oakley, clinical director at Acorn Health and member of the British Chiropractic Association (BCA) told Live Science, “One of the most optimum sleeping positions is side-lying, with a pillow to support your neck and a pillow between your knees. We typically say to avoid sleeping on your stomach as this can cause neck and upper back pain, but a lot of people can only get beneficial rest if they sleep in this position – so it’s about finding a way to make this position work, which might involve more or different pillows.”

“My biggest piece of advice, is not to worry too much about how you’re sleeping – particularly as you’ll move around overnight. We sleep to restore and heal and, if you’re anxious about how you’re sleeping, you won’t sleep as well or as deeply and potentially won’t get the restorative benefits of a good night’s rest.”

If you are waking up with back pain and stiffness, try mixing up your sleeping position to see if it helps.

CAN YOU CORRECT YEARS OF BAD POSTURE?

It might surprise you to learn that there is no medical consensus on what constitutes ‘good’ or ‘bad’ posture. A 2012 study from the National Library of Medicine investigated the perceptions of 295 physiotherapists in four different European countries on sitting posture.

The respondents were asked to pick their perfect posture from pictures of nine options ranging from slumped to upright. While 85% chose one of two postures, these were very different, with one having less lumbar curve than the others and a more erect upper back. Overall, disagreement remains on what constitutes a ‘correct’ spine posture, and what is the best sitting posture.

Philippa Oakley of the BCA says trying to correct what you believe to be bad posture can actually cause pain. She told Live Science: “Worrying about maintaining ‘good posture’ by drawing in the stomach muscles, bracing the lower back and generally stiffening your body can, in fact, lead to more pain. We need to be less concerned about undoing what is perceived as bad posture and concentrating on moving well and often – particularly as so many of us work in static positions for much of the day.”

“It’s important to incorporate regular movement into your everyday routine to reduce and alleviate pain. If your work involves you sitting at a desk for a long period of time, make sure you take regular breaks to stand up, move around and do some deep breathing. Chiropractors can work with you to reduce pain and improve mobility in your joints and muscles as part of a package of care which can get you moving and feeling better.”

Gain a whole new level of body awareness with ABC Fit Studio. We have a wide variety of options and private sessions available. Keeping up with your workout plan will be easier than ever. Schedule a class today at (949) 305-3310 and join our online community on Facebook.

Reference: [https://www.livescience.com/can-yoga-fix-your-posture]

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