#yogaspark

[yogasparks-blog]

Namaste. Thank you! At YOGASparks we teach & practice gratefulness as an essential part of living happy and being a part of a community.

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7 Unique Poses to Take Your Yogi Game to the Next Level

Downward dog, warrior, bridge—if you’ve taken a yoga class or two, you’re probably well aware of most instructors’ go-to poses. While there’s nothing wrong with a standard Vinyasa flow, it's fun to change up your practice from time to time, and really put your balance, strength, and agility to the test.

“I love going off the beaten path with yoga,” says Lauren Porat, yoga instructor and founder of YogaSpark. “I like to incorporate more core activation and glute work, as well as funky transitions that no one sees coming.” She finds that switching up her students’ practice is not only a great physical challenge, but also a mental one. Rather than flowing from one pose to the next on autopilot, Porat says learning a new variation forces her students to really pay attention to her instruction and focus on their bodies—which also means they’re tuning out the outside world along with their own mental chatter.

Plus, Porat says, “Trying new things is incredibly empowering—and my clients end up carrying this strength, peace and confidence with them off the mat.” So whether you’re looking to change up your routine, challenge your coordination, or maybe even rock a cool new pose for an Instagram photo (hey, we’re not judging!), here are seven of Lauren’s favorite unique poses.

Misty warrior

At first glance, this pose may look just like warrior two. But there's a catch: It's done en pointe (which is why it's named after Misty Copeland). Once you've raised onto your toes and found balance, squeeze your heels and thighs toward each other, while stretching your arms apart and relaxing your shoulders away from ears. This variation on standard warrior two will help better tone your inner thighs, calves, helping you get one step closer to a dancer's bod. 

RELATED: 25-Minute Core-Strengthening Vinyasa Flow 

Knee to chest from high lunge

From a standard high lunge position, engage your core and draw your back knee into your chest. Step back to high lunge with control, keeping your core engaged the entire time, and repeat. The addition of the knee raise adds some extra core work to your practice, and also helps improve functional movement in your hips. 

Open hip standing split pulse

In most Vinyasa classes, standing split is a stationary move. But for this glute-strengthening version, open up your hip, and flex your raised foot. Then, isolate the outer butt cheek, and pulse the heel up 10 times while activating your glute muscles. Release to forward fold and repeat on the other side. 

RELATED: This Invigorating Yoga Flow Is the Best Way to Get Energized

One-legged bridge lifts

Begin in a traditional bridge pose, with both feet planted on the floor and hips raised. Then lift your right leg up, while keeping the thighs parallel. Pretend you're squeezing a block in between your thighs to create resistance, but keep the thighs inner-hip-distance apart. Lower your butt an inch above the mat, and squeeze your left butt cheek to lift your hips back up. It may seem simple, but removing support from one leg in this pose will really sculpt and tone your glutes. 

Warrior 3 crunches

Start in warrior 3, balancing on one leg with the other outstretched behind you. Then bend the standing knee slightly and crunch both your arms and raised leg in towards your torso. Expand back to warrior 3, and repeat five times. This pose challenges your balance, coordination, and core strength. 

RELATED: Try This 15-Minute Yoga Flow for Stress Relief

Kundalini's descent with a twist

Bend your right knee a few inches down and cross the left knee outside your right. Bring your hands in prayer at heart center and hook your left elbow outside the right knee. To deepen the pose, squeeze your thighs together, engage your core by lifting your torso an inch off your thigh, and try to bring your left heel to your butt.

Goddess variations

From a wide-leg goddess stance, raise one or both heels off the mat and pulse your butt an inch down and then up, for a fun yet effective glute-toner. Or for another variation, place your hands behind your neck and work your obliques by crunching from side to side. Just be sure to keep your back flat the entire time.

7 Unique Poses to Take Your Yogi Game to the Next Level published first on your-t1-blog-url

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Grateful ♥️ Happy Thanksgiving! #ifoundmyheart #ifoundmyheartinnyc #ihavethisthingwithhearts #heart #hearts #grateful (at YogaSpark Tribeca) https://www.instagram.com/p/Bqfg7vEhCTF/?utm_source=ig_tumblr_share&igshid=4aozm354h0rw

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What 8 Shoppers Wore to the Freezing Market in Union Square

The forecast called for a high of 8 degrees on Saturday, but that didn’t stop some shoppers from hitting the Union Square Greenmarket, where five brave vendors had set up shop in the icy, wind-battered park. While many New Yorkers were no doubt waiting for FreshDirect deliveries in their pajamas, others insisted on foraging for farm-fresh produce themselves. Here’s what they wore to make the trek more bearable.

CreditHilary Swift for The New York Times

Lonzo Harrison

Age: 22

How many layers are you wearing?

Three. I got a tank top and shirt and a sweater and a jacket.

That’s four. Everyone else here just dressed for warmth. You have a color scheme.

My brother taught me about color coordination. I used to just put on everything. He’d be like, “You’re crazy. You’re not going to get any attention like that.”

Where are your cargo pants from?

Ralph Lauren.

And on your feet?

The LeBrons. I have over 150 pairs of sneakers.

That’s madness.

I collect. Some I just leave there, if I want to sell them.

CreditHilary Swift for The New York Times

Jessica Castro

Occupation: social media and front desk at YogaSpark in TriBeCa

Age: 23

Now that’s a coat.

I got this at a vintage store in Brooklyn.

What kind of fur is it?

I don’t think that it’s real.

Right. But what’s it supposed to be?

I think they said snow leopard. It’s supposed to be from the ’80s.

What’s the look you’re going for?

Staying warm.

What’s on your feet?

Sorel Boots.

CreditHilary Swift for The New York Times

Tom Kusturin

Occupation: model and artist

Age: 21

You look put together.

This is my cruising outfit, just my comfy stuff that’s going to get me through the day because I’m not feeling good.

What’s wrong?

I came down with a huge cold. It’s minus degrees out here. We’re in the negatives.

What’s your strategy to stay warm?

Layering.

How do you keep your legs warm?

I’ve got my thick socks on and my all-purpose jeans.

You look like you’ve had those boots forever.

I’m an artist and these are my studio boots. They get me through the tough times.

Big feet.

They’re pretty big. Size 12.

CreditHilary Swift for The New York Times

Kate Buchser

Occupation: sales coordinator at a textiles company

Age: 23

You have a whole look going on.

I dressed for the weather: leggings, very thick jeans, followed by a couple of turtlenecks, a very long sweater-robe and this really great denim jacket I got for Christmas from my mom, from Aritzia.

Your ankles are bare!

I forgot to do laundry.

What about your big bag?

This is from the company I work for, Maharam. It’s called the Three Bag. It’s huge. It fits everything.

And you have a backpack. With a sash on it.

A little ribbon.

CreditHilary Swift for The New York Times

And on your hands?

Fingerless gloves.

So you can text.

Exactly.

CreditHilary Swift for The New York Times

Mandy Lim

Occupation: business consultant

Age: 38

You might be the only person out on a bicycle today.

Me and some delivery guys.

You’re really getting your money’s worth for your CitiBike membership.

Yeah.

How does one dress to bike in this weather?

Double pants. Double gloves.

What kind of pants are you wearing underneath?

Leggings.

What gets particularly cold biking around?

Your thumbs. And your toes.

What are you getting at the market today?

Some cider.

You must really like cider.

And I was out doing my errands.

CreditHilary Swift for The New York Times

Joel Kier

Occupation: chief executive of the Kier Group, a real estate company

Age: 54

I like your hat.

It was a gift from someone who really wanted to keep me warm.

And are your cords keeping you warm?

You have to have the cords. Jeans don’t do it.

Are you wearing long underwear?

I’m not, but I’m feeling it might be needed. I’ll pull my ski silks out if we need to go there.

Your boots look rubber, which is not that warm.

These are French, Chamonix, hunting boots. Critical.

What did you buy today?

The market has drastically shrunk. I got fresh eggs and butter.

What’s your dog’s name?

Simba.

That’s more of a cat name.

Yes, well, he has that king-of-the-beasts look.

CreditHilary Swift for The New York Times

Catrina Harding

Occupation: bank executive

Age: 45

Your hat looks so thick, it could be bulletproof.

This is incredibly warm. I bought it two years ago from Intermix.

That’s quite a coat.

It’s the warmest thing I have in my closet. It’s Chanel.

Is it doing its job?

It’s warmer than even down goose coats.

And you have fur on your boots. Are they lined with fur on the inside too?

Yes. These are Louboutins.

And are you here shopping for food?

I’m getting a facial around the corner.

That is dedication.

Yes. I took a taxi down.

CreditHilary Swift for The New York Times

CreditHilary Swift for The New York Times

Agnes Thomsen

Occupation: Student

Age: 12

What are you wearing on your head?

An elephant hat.

You look nothing like an elephant.

This is what robbers wear in Denmark when they go to rob a bank.

Where did you get your snowsuit?

At home: Copenhagen.

It looks highly functional.

There’s holes so it can ventilate, for when you go inside, and pockets for your phone.

What do you call a get-up like this?

Flyverdragt. It means “snowsuit.”

JOHN ORTVED

The post What 8 Shoppers Wore to the Freezing Market in Union Square appeared first on dailygate.

[joshuabradleyn]

The One Full-Body Stretch You Need to Start Your Day

Let’s be real—unless you’re the type of person who wakes up ready to go, mornings are tough. Whether it starts with a workout, a meditation, a grab and go breakfast, or the sound of you hitting your snooze button, a full body stretch is always helpful.

“Stretching in the morning is beneficial because it starts the blood flow to joints and muscles of your body,” Dr. Dominic King, a medical orthopedic physician, tells SELF. In general, your body doesn’t sleep in one position all night, and you’ll move around some as you switch sleeping positions. However, you may still feel stiff in the morning because you’re not moving much. Stretching opens up blood vessels, which gets blood flow moving, Dr. King explains.

“When I think about starting my day and waking up my body and the muscles, it’s really important to do it properly,” Lauren Porat, founder of YogaSpark, a hot yoga studio in New York, tells SELF. To boost your energy, “you want to choose something that introduces breath and awareness of breath,” Porat says.

The one full body stretch you can do to become more alert and active every morning is reclined bound ankle pose, Porat advises. You’ll pretty much hit every muscle with this good morning stretch, including your chest, shoulders, hamstrings, and calves. You also open up your pelvis, which after a full night’s sleep, where you’re likely sleeping with knees together and curled up tight, it’s a good way to get blood flow back into your legs, Dr. King says.

The exercise also helps wake you up by boosting bodily awareness. “It’s like a reverse child’s pose. Child’s pose is great, but if I wake up I want to bring a bit more awareness [to my body] and lying on my back is a good way to do it,” Porat says.

It’ll also make your back feel awesome. “It’s almost a back neutralizer because your back is totally relaxed into the floor and takes a bit of that natural arch we have in our backs out, so it relaxes your low back muscles as well,” Porat says. There’s no strain on your lower back, which is one of the most common workout pains.

Here’s how to do the perfect morning stretch, which will target your upper body, hips, and legs.

To get into the starting position, lie faceup and bring the soles of your feet together and open up your knees. Take your arms out to your sides in an L shape (elbows bent, forearms on the ground), and start to breathe in and out.

To deepen the stretch in your chest, extend your arms out, as pictured.

Photo Credit: Lauren Porat / YogaSpark

Next, keep your elbows on the floor as you draw your straightened arms up and overhead. Pause, then pull them back down alongside your torso, keeping them in contact with the ground, as if you’re doing a snow angel. You’ll feel your shoulders start to loosen up a bit more after a few of those.

End the move by stretching out your lower back, hamstrings, and calves.

After that, you can open up your shoulders and chest a bit more with a supported pose, where you place a pillow underneath your shoulders. Pull one leg into your chest and hold, stretching out your low back and hamstrings. Then switch legs. You can also pull both legs in at once and give yourself a big hug. “Press your low back into the mat to find a more neutral spine and you’ll stretch out your hamstrings,” Porat says. Hold for 20 to 30 seconds.

Return your legs to the outstretched position and then sit up. Once your torso is upright, bow your chest forward and grab each one of your knees to feel the stretch in your hamstrings, Dr. King suggests. Pull your toes toward your head to feel the stretch in your calves.

Throughout the stretch, control your breathing and scan your body.

Once you’ve settled into the starting position, close your eyes and focus on your breathing. Try to count how long you can inhale for and then repeat that on the exhale. Match your inhale to your exhale, slowing down your breathing to calm your nervous system.

As you inhale, allow your belly to rise, filling up your lungs completely. As you exhale, deepen the full body stretch by allowing your knees to drift further toward the ground, and draw your shoulders away from your ears.

If you have any pain, modify the pose with yoga blocks or towels.

“Scan your body from the top of your head all the ways to your toes and take note of any tension or anything that feels wonky,” Porat says. When you open up your knees, if there is any tenderness or pain at all in them or your hips, stick some yoga blocks under them, so they’re not touching the ground. You can also sub in fluffy sweatshirts, towels, or blankets if you don’t have yoga blocks. Feel free to improvise.

The post The One Full-Body Stretch You Need to Start Your Day appeared first on Under Armour.

http://ift.tt/2qFbnyX

[johnclapperne]

The One Full-Body Stretch You Need to Start Your Day

Let’s be real—unless you’re the type of person who wakes up ready to go, mornings are tough. Whether it starts with a workout, a meditation, a grab and go breakfast, or the sound of you hitting your snooze button, a full body stretch is always helpful.

“Stretching in the morning is beneficial because it starts the blood flow to joints and muscles of your body,” Dr. Dominic King, a medical orthopedic physician, tells SELF. In general, your body doesn’t sleep in one position all night, and you’ll move around some as you switch sleeping positions. However, you may still feel stiff in the morning because you’re not moving much. Stretching opens up blood vessels, which gets blood flow moving, Dr. King explains.

“When I think about starting my day and waking up my body and the muscles, it’s really important to do it properly,” Lauren Porat, founder of YogaSpark, a hot yoga studio in New York, tells SELF. To boost your energy, “you want to choose something that introduces breath and awareness of breath,” Porat says.

The one full body stretch you can do to become more alert and active every morning is reclined bound ankle pose, Porat advises. You’ll pretty much hit every muscle with this good morning stretch, including your chest, shoulders, hamstrings, and calves. You also open up your pelvis, which after a full night’s sleep, where you’re likely sleeping with knees together and curled up tight, it’s a good way to get blood flow back into your legs, Dr. King says.

The exercise also helps wake you up by boosting bodily awareness. “It’s like a reverse child’s pose. Child’s pose is great, but if I wake up I want to bring a bit more awareness [to my body] and lying on my back is a good way to do it,” Porat says.

It’ll also make your back feel awesome. “It’s almost a back neutralizer because your back is totally relaxed into the floor and takes a bit of that natural arch we have in our backs out, so it relaxes your low back muscles as well,” Porat says. There’s no strain on your lower back, which is one of the most common workout pains.

Here’s how to do the perfect morning stretch, which will target your upper body, hips, and legs.

To get into the starting position, lie faceup and bring the soles of your feet together and open up your knees. Take your arms out to your sides in an L shape (elbows bent, forearms on the ground), and start to breathe in and out.

To deepen the stretch in your chest, extend your arms out, as pictured.

Photo Credit: Lauren Porat / YogaSpark

Next, keep your elbows on the floor as you draw your straightened arms up and overhead. Pause, then pull them back down alongside your torso, keeping them in contact with the ground, as if you’re doing a snow angel. You’ll feel your shoulders start to loosen up a bit more after a few of those.

End the move by stretching out your lower back, hamstrings, and calves.

After that, you can open up your shoulders and chest a bit more with a supported pose, where you place a pillow underneath your shoulders. Pull one leg into your chest and hold, stretching out your low back and hamstrings. Then switch legs. You can also pull both legs in at once and give yourself a big hug. “Press your low back into the mat to find a more neutral spine and you’ll stretch out your hamstrings,” Porat says. Hold for 20 to 30 seconds.

Return your legs to the outstretched position and then sit up. Once your torso is upright, bow your chest forward and grab each one of your knees to feel the stretch in your hamstrings, Dr. King suggests. Pull your toes toward your head to feel the stretch in your calves.

Throughout the stretch, control your breathing and scan your body.

Once you’ve settled into the starting position, close your eyes and focus on your breathing. Try to count how long you can inhale for and then repeat that on the exhale. Match your inhale to your exhale, slowing down your breathing to calm your nervous system.

As you inhale, allow your belly to rise, filling up your lungs completely. As you exhale, deepen the full body stretch by allowing your knees to drift further toward the ground, and draw your shoulders away from your ears.

If you have any pain, modify the pose with yoga blocks or towels.

“Scan your body from the top of your head all the ways to your toes and take note of any tension or anything that feels wonky,” Porat says. When you open up your knees, if there is any tenderness or pain at all in them or your hips, stick some yoga blocks under them, so they’re not touching the ground. You can also sub in fluffy sweatshirts, towels, or blankets if you don’t have yoga blocks. Feel free to improvise.

The post The One Full-Body Stretch You Need to Start Your Day appeared first on Under Armour.

http://ift.tt/2qFbnyX

[ruthellisneda]

The One Full-Body Stretch You Need to Start Your Day

Let’s be real—unless you’re the type of person who wakes up ready to go, mornings are tough. Whether it starts with a workout, a meditation, a grab and go breakfast, or the sound of you hitting your snooze button, a full body stretch is always helpful.

“Stretching in the morning is beneficial because it starts the blood flow to joints and muscles of your body,” Dr. Dominic King, a medical orthopedic physician, tells SELF. In general, your body doesn’t sleep in one position all night, and you’ll move around some as you switch sleeping positions. However, you may still feel stiff in the morning because you’re not moving much. Stretching opens up blood vessels, which gets blood flow moving, Dr. King explains.

“When I think about starting my day and waking up my body and the muscles, it’s really important to do it properly,” Lauren Porat, founder of YogaSpark, a hot yoga studio in New York, tells SELF. To boost your energy, “you want to choose something that introduces breath and awareness of breath,” Porat says.

The one full body stretch you can do to become more alert and active every morning is reclined bound ankle pose, Porat advises. You’ll pretty much hit every muscle with this good morning stretch, including your chest, shoulders, hamstrings, and calves. You also open up your pelvis, which after a full night’s sleep, where you’re likely sleeping with knees together and curled up tight, it’s a good way to get blood flow back into your legs, Dr. King says.

The exercise also helps wake you up by boosting bodily awareness. “It’s like a reverse child’s pose. Child’s pose is great, but if I wake up I want to bring a bit more awareness [to my body] and lying on my back is a good way to do it,” Porat says.

It’ll also make your back feel awesome. “It’s almost a back neutralizer because your back is totally relaxed into the floor and takes a bit of that natural arch we have in our backs out, so it relaxes your low back muscles as well,” Porat says. There’s no strain on your lower back, which is one of the most common workout pains.

Here’s how to do the perfect morning stretch, which will target your upper body, hips, and legs.

To get into the starting position, lie faceup and bring the soles of your feet together and open up your knees. Take your arms out to your sides in an L shape (elbows bent, forearms on the ground), and start to breathe in and out.

To deepen the stretch in your chest, extend your arms out, as pictured.

Photo Credit: Lauren Porat / YogaSpark

Next, keep your elbows on the floor as you draw your straightened arms up and overhead. Pause, then pull them back down alongside your torso, keeping them in contact with the ground, as if you’re doing a snow angel. You’ll feel your shoulders start to loosen up a bit more after a few of those.

End the move by stretching out your lower back, hamstrings, and calves.

After that, you can open up your shoulders and chest a bit more with a supported pose, where you place a pillow underneath your shoulders. Pull one leg into your chest and hold, stretching out your low back and hamstrings. Then switch legs. You can also pull both legs in at once and give yourself a big hug. “Press your low back into the mat to find a more neutral spine and you’ll stretch out your hamstrings,” Porat says. Hold for 20 to 30 seconds.

Return your legs to the outstretched position and then sit up. Once your torso is upright, bow your chest forward and grab each one of your knees to feel the stretch in your hamstrings, Dr. King suggests. Pull your toes toward your head to feel the stretch in your calves.

Throughout the stretch, control your breathing and scan your body.

Once you’ve settled into the starting position, close your eyes and focus on your breathing. Try to count how long you can inhale for and then repeat that on the exhale. Match your inhale to your exhale, slowing down your breathing to calm your nervous system.

As you inhale, allow your belly to rise, filling up your lungs completely. As you exhale, deepen the full body stretch by allowing your knees to drift further toward the ground, and draw your shoulders away from your ears.

If you have any pain, modify the pose with yoga blocks or towels.

“Scan your body from the top of your head all the ways to your toes and take note of any tension or anything that feels wonky,” Porat says. When you open up your knees, if there is any tenderness or pain at all in them or your hips, stick some yoga blocks under them, so they’re not touching the ground. You can also sub in fluffy sweatshirts, towels, or blankets if you don’t have yoga blocks. Feel free to improvise.

The post The One Full-Body Stretch You Need to Start Your Day appeared first on Under Armour.

http://ift.tt/2qFbnyX

[albertcaldwellne]

The One Full-Body Stretch You Need to Start Your Day

Let’s be real—unless you’re the type of person who wakes up ready to go, mornings are tough. Whether it starts with a workout, a meditation, a grab and go breakfast, or the sound of you hitting your snooze button, a full body stretch is always helpful.

“Stretching in the morning is beneficial because it starts the blood flow to joints and muscles of your body,” Dr. Dominic King, a medical orthopedic physician, tells SELF. In general, your body doesn’t sleep in one position all night, and you’ll move around some as you switch sleeping positions. However, you may still feel stiff in the morning because you’re not moving much. Stretching opens up blood vessels, which gets blood flow moving, Dr. King explains.

“When I think about starting my day and waking up my body and the muscles, it’s really important to do it properly,” Lauren Porat, founder of YogaSpark, a hot yoga studio in New York, tells SELF. To boost your energy, “you want to choose something that introduces breath and awareness of breath,” Porat says.

The one full body stretch you can do to become more alert and active every morning is reclined bound ankle pose, Porat advises. You’ll pretty much hit every muscle with this good morning stretch, including your chest, shoulders, hamstrings, and calves. You also open up your pelvis, which after a full night’s sleep, where you’re likely sleeping with knees together and curled up tight, it’s a good way to get blood flow back into your legs, Dr. King says.

The exercise also helps wake you up by boosting bodily awareness. “It’s like a reverse child’s pose. Child’s pose is great, but if I wake up I want to bring a bit more awareness [to my body] and lying on my back is a good way to do it,” Porat says.

It’ll also make your back feel awesome. “It’s almost a back neutralizer because your back is totally relaxed into the floor and takes a bit of that natural arch we have in our backs out, so it relaxes your low back muscles as well,” Porat says. There’s no strain on your lower back, which is one of the most common workout pains.

Here’s how to do the perfect morning stretch, which will target your upper body, hips, and legs.

To get into the starting position, lie faceup and bring the soles of your feet together and open up your knees. Take your arms out to your sides in an L shape (elbows bent, forearms on the ground), and start to breathe in and out.

To deepen the stretch in your chest, extend your arms out, as pictured.

Photo Credit: Lauren Porat / YogaSpark

Next, keep your elbows on the floor as you draw your straightened arms up and overhead. Pause, then pull them back down alongside your torso, keeping them in contact with the ground, as if you’re doing a snow angel. You’ll feel your shoulders start to loosen up a bit more after a few of those.

End the move by stretching out your lower back, hamstrings, and calves.

After that, you can open up your shoulders and chest a bit more with a supported pose, where you place a pillow underneath your shoulders. Pull one leg into your chest and hold, stretching out your low back and hamstrings. Then switch legs. You can also pull both legs in at once and give yourself a big hug. “Press your low back into the mat to find a more neutral spine and you’ll stretch out your hamstrings,” Porat says. Hold for 20 to 30 seconds.

Return your legs to the outstretched position and then sit up. Once your torso is upright, bow your chest forward and grab each one of your knees to feel the stretch in your hamstrings, Dr. King suggests. Pull your toes toward your head to feel the stretch in your calves.

Throughout the stretch, control your breathing and scan your body.

Once you’ve settled into the starting position, close your eyes and focus on your breathing. Try to count how long you can inhale for and then repeat that on the exhale. Match your inhale to your exhale, slowing down your breathing to calm your nervous system.

As you inhale, allow your belly to rise, filling up your lungs completely. As you exhale, deepen the full body stretch by allowing your knees to drift further toward the ground, and draw your shoulders away from your ears.

If you have any pain, modify the pose with yoga blocks or towels.

“Scan your body from the top of your head all the ways to your toes and take note of any tension or anything that feels wonky,” Porat says. When you open up your knees, if there is any tenderness or pain at all in them or your hips, stick some yoga blocks under them, so they’re not touching the ground. You can also sub in fluffy sweatshirts, towels, or blankets if you don’t have yoga blocks. Feel free to improvise.

The post The One Full-Body Stretch You Need to Start Your Day appeared first on Under Armour.

http://ift.tt/2qFbnyX

[almajonesnjna]

The One Full-Body Stretch You Need to Start Your Day

Let’s be real—unless you’re the type of person who wakes up ready to go, mornings are tough. Whether it starts with a workout, a meditation, a grab and go breakfast, or the sound of you hitting your snooze button, a full body stretch is always helpful.

“Stretching in the morning is beneficial because it starts the blood flow to joints and muscles of your body,” Dr. Dominic King, a medical orthopedic physician, tells SELF. In general, your body doesn’t sleep in one position all night, and you’ll move around some as you switch sleeping positions. However, you may still feel stiff in the morning because you’re not moving much. Stretching opens up blood vessels, which gets blood flow moving, Dr. King explains.

“When I think about starting my day and waking up my body and the muscles, it’s really important to do it properly,” Lauren Porat, founder of YogaSpark, a hot yoga studio in New York, tells SELF. To boost your energy, “you want to choose something that introduces breath and awareness of breath,” Porat says.

The one full body stretch you can do to become more alert and active every morning is reclined bound ankle pose, Porat advises. You’ll pretty much hit every muscle with this good morning stretch, including your chest, shoulders, hamstrings, and calves. You also open up your pelvis, which after a full night’s sleep, where you’re likely sleeping with knees together and curled up tight, it’s a good way to get blood flow back into your legs, Dr. King says.

The exercise also helps wake you up by boosting bodily awareness. “It’s like a reverse child’s pose. Child’s pose is great, but if I wake up I want to bring a bit more awareness [to my body] and lying on my back is a good way to do it,” Porat says.

It’ll also make your back feel awesome. “It’s almost a back neutralizer because your back is totally relaxed into the floor and takes a bit of that natural arch we have in our backs out, so it relaxes your low back muscles as well,” Porat says. There’s no strain on your lower back, which is one of the most common workout pains.

Here’s how to do the perfect morning stretch, which will target your upper body, hips, and legs.

To get into the starting position, lie faceup and bring the soles of your feet together and open up your knees. Take your arms out to your sides in an L shape (elbows bent, forearms on the ground), and start to breathe in and out.

To deepen the stretch in your chest, extend your arms out, as pictured.

Photo Credit: Lauren Porat / YogaSpark

Next, keep your elbows on the floor as you draw your straightened arms up and overhead. Pause, then pull them back down alongside your torso, keeping them in contact with the ground, as if you’re doing a snow angel. You’ll feel your shoulders start to loosen up a bit more after a few of those.

End the move by stretching out your lower back, hamstrings, and calves.

After that, you can open up your shoulders and chest a bit more with a supported pose, where you place a pillow underneath your shoulders. Pull one leg into your chest and hold, stretching out your low back and hamstrings. Then switch legs. You can also pull both legs in at once and give yourself a big hug. “Press your low back into the mat to find a more neutral spine and you’ll stretch out your hamstrings,” Porat says. Hold for 20 to 30 seconds.

Return your legs to the outstretched position and then sit up. Once your torso is upright, bow your chest forward and grab each one of your knees to feel the stretch in your hamstrings, Dr. King suggests. Pull your toes toward your head to feel the stretch in your calves.

Throughout the stretch, control your breathing and scan your body.

Once you’ve settled into the starting position, close your eyes and focus on your breathing. Try to count how long you can inhale for and then repeat that on the exhale. Match your inhale to your exhale, slowing down your breathing to calm your nervous system.

As you inhale, allow your belly to rise, filling up your lungs completely. As you exhale, deepen the full body stretch by allowing your knees to drift further toward the ground, and draw your shoulders away from your ears.

If you have any pain, modify the pose with yoga blocks or towels.

“Scan your body from the top of your head all the ways to your toes and take note of any tension or anything that feels wonky,” Porat says. When you open up your knees, if there is any tenderness or pain at all in them or your hips, stick some yoga blocks under them, so they’re not touching the ground. You can also sub in fluffy sweatshirts, towels, or blankets if you don’t have yoga blocks. Feel free to improvise.

The post The One Full-Body Stretch You Need to Start Your Day appeared first on Under Armour.

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The One Full-Body Stretch You Need to Start Your Day

Let’s be real—unless you’re the type of person who wakes up ready to go, mornings are tough. Whether it starts with a workout, a meditation, a grab and go breakfast, or the sound of you hitting your snooze button, a full body stretch is always helpful.

“Stretching in the morning is beneficial because it starts the blood flow to joints and muscles of your body,” Dr. Dominic King, a medical orthopedic physician, tells SELF. In general, your body doesn’t sleep in one position all night, and you’ll move around some as you switch sleeping positions. However, you may still feel stiff in the morning because you’re not moving much. Stretching opens up blood vessels, which gets blood flow moving, Dr. King explains.

“When I think about starting my day and waking up my body and the muscles, it’s really important to do it properly,” Lauren Porat, founder of YogaSpark, a hot yoga studio in New York, tells SELF. To boost your energy, “you want to choose something that introduces breath and awareness of breath,” Porat says.

The one full body stretch you can do to become more alert and active every morning is reclined bound ankle pose, Porat advises. You’ll pretty much hit every muscle with this good morning stretch, including your chest, shoulders, hamstrings, and calves. You also open up your pelvis, which after a full night’s sleep, where you’re likely sleeping with knees together and curled up tight, it’s a good way to get blood flow back into your legs, Dr. King says.

The exercise also helps wake you up by boosting bodily awareness. ��It’s like a reverse child’s pose. Child’s pose is great, but if I wake up I want to bring a bit more awareness [to my body] and lying on my back is a good way to do it,” Porat says.

It’ll also make your back feel awesome. “It’s almost a back neutralizer because your back is totally relaxed into the floor and takes a bit of that natural arch we have in our backs out, so it relaxes your low back muscles as well,” Porat says. There’s no strain on your lower back, which is one of the most common workout pains.

Here’s how to do the perfect morning stretch, which will target your upper body, hips, and legs.

To get into the starting position, lie faceup and bring the soles of your feet together and open up your knees. Take your arms out to your sides in an L shape (elbows bent, forearms on the ground), and start to breathe in and out.

To deepen the stretch in your chest, extend your arms out, as pictured.

Photo Credit: Lauren Porat / YogaSpark

Next, keep your elbows on the floor as you draw your straightened arms up and overhead. Pause, then pull them back down alongside your torso, keeping them in contact with the ground, as if you’re doing a snow angel. You’ll feel your shoulders start to loosen up a bit more after a few of those.

End the move by stretching out your lower back, hamstrings, and calves.

After that, you can open up your shoulders and chest a bit more with a supported pose, where you place a pillow underneath your shoulders. Pull one leg into your chest and hold, stretching out your low back and hamstrings. Then switch legs. You can also pull both legs in at once and give yourself a big hug. “Press your low back into the mat to find a more neutral spine and you’ll stretch out your hamstrings,” Porat says. Hold for 20 to 30 seconds.

Return your legs to the outstretched position and then sit up. Once your torso is upright, bow your chest forward and grab each one of your knees to feel the stretch in your hamstrings, Dr. King suggests. Pull your toes toward your head to feel the stretch in your calves.

Throughout the stretch, control your breathing and scan your body.

Once you’ve settled into the starting position, close your eyes and focus on your breathing. Try to count how long you can inhale for and then repeat that on the exhale. Match your inhale to your exhale, slowing down your breathing to calm your nervous system.

As you inhale, allow your belly to rise, filling up your lungs completely. As you exhale, deepen the full body stretch by allowing your knees to drift further toward the ground, and draw your shoulders away from your ears.

If you have any pain, modify the pose with yoga blocks or towels.

“Scan your body from the top of your head all the ways to your toes and take note of any tension or anything that feels wonky,” Porat says. When you open up your knees, if there is any tenderness or pain at all in them or your hips, stick some yoga blocks under them, so they’re not touching the ground. You can also sub in fluffy sweatshirts, towels, or blankets if you don’t have yoga blocks. Feel free to improvise.

The post The One Full-Body Stretch You Need to Start Your Day appeared first on Under Armour.

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[yogaspark]

Our hot logo.

[yogaspark]

What is YogaSpark?

Imagine if you could spend 60 minutes a day in a workout that is always fun, productive, and efficient.  You don't even notice the minutes tick by because the music is so awesome.  You don't even notice the sweat dripping off your nose because you're working so hard - but really enjoying it at the same time.  And at the end, you're energized, strong, and focused.  

This time has come.  Correction: it will be here in January 2013.

YogaSpark is a new kind of yoga studio.  We heat the room to a toasty 90-95 degrees.  Just enough to get your muscles warm - so you don't have to spend 20 minutes warming up - and so you can go deeper into postures.  

We play awesome music.  Hip hop, top 40, stuff you love, maybe even some stuff you'll ask about after class.  

We mix it up.  We do a power flow class, and it's not the same sequence every time.  You'll never get bored in body or mind.  It's efficient: cardio, strength training, and centering all in one. 

We love kids, but we know their place.  We have childcare during peak class times.  We have kids classes in the afternoon with grownup classes at the same time.  

We are clean.  Our showers and bathrooms are spotless and modern.  Our studio is well ventilated, and our flooring is a super-hygienic material designed for hot yoga.

We think about the details.  We include a special yoga mat towel in the price of class, because we don't want you slipping and because it's more sanitary.  We offer free mat storage.  And we smell good.

We want you to be successful.  We don't do fancy inversions or poses that only a teacher would know.  We don't use any sanskrit.  Our classes are challenging at all levels.  You go to your own personal edge. 

Get ready, Westchester.  YogaSpark is coming.  January 2013.  

YogaSpark will be located at One Depot Plaza in Mamaroneck, NY 10543.  Behind Smashburger in the former Wine Vault & Storage building.  Please email info@yoga-spark.com for more details.