Yoga Basics: Avoid Injuries With These 4 Tips

It seems like every yogi you meet has a tale to tell about a pulled hamstring, sore wrist or other injury. As yoga’s popularity continues to rise, so does the frequency of injuries. Here are four failsafe tips to protect yourself and your practice!

Make sure you choose the right class for you

If you haven’t been practising for a while, going to that insane level rocket class probably isn’t the best option. Focus on nailing more accessible classes first – you’ll build the strength you need to progress (and you will be less inclined to cheat when you get tired). Additionally, look into who will be teaching the class – it’s always good to know that your teacher knows their stuff. Nothing like a safe pair of hands to keep you from hurting yourself!

Respect your limits

There’s always one, isn’t there? The one yogi who floats into a handstand without breaking a sweat. As difficult as it can be not to compare yourself to others, respecting your own limits and listening to your body is what will ultimately improve your practice. If you’re shaking uncontrollably, breathing very heavily and losing alignment, you probably went too far. So the next time the person next to you casually cracks our a Bird of Paradise while you’re still shuffling your feet together, take a deep breath and remember that this is all about you.

Ask questions

If you’re not sure, or if something feels weird, ask about it. Most yoga teachers are just waiting to give you all their worldly knowledge, so make the most of it. Having another pair of eyes analyse what you’re doing can help you to learn your own personal alignment too.

Be patient

If the worst happens and you do end up with an injury, be patient. Muscle pulls can take anything from a week to a few months to heal. Depending on the severity of the injury, there could be numerous asana to avoid. Talk to your teacher, get advice and be patient. Forcing yourself back into your practice 100% could lead to re-injury and a longer recovery time.

For more info on injuries, speak to our teachers. They’re always happy to help!

History Repeating Itself? 3 Questions to Ask When You’re Stuck In A Rut

Sometimes, the same situation just keeps coming back to bite us on the butt. Different people, slightly different circumstances, but ultimately it’s the same roadblock you keep running into. It could be in the form of crappy relationships, giving up on a new exercise routine or just eating bad food when you swore not to.

When you hit a block like this, it’s easy to ask the same questions over and over. Why do I keep doing this? What’s wrong with me? When will I learn? The problem is, those questions don’t have answers – and even if they did, they wouldn’t help you to move forwards anyway.

If you find yourself getting deja vu, ask yourself these three questions (inspired by Tony Robbins).

What gives me pleasure in this situation?

This may sound odd because you don’t necessarily want to be in this position, but there’s clearly something making you feel good or you wouldn’t tolerate staying in it. Pleasure may not mean you’re jumping for joy, but could come from feeling safe from the unknown, avoiding failure, a sugar hit – the list goes on. What is making you want to stick around in your current scenario?

What gives me pain in this situation?

Thinking about what hurts it the worst part of this process, but you need to identify and accept what’s bothering you in order to move on. Don’t dwell too much on why it’s painful, just be aware of what’s getting you down. What’s the worst possible outcome of continuing to allow this pain? Once you know, you’re going to be a lot more proactive about changing things.

What can I learn from this situation?

Every cloud has a silver lining and every tough situation has a lesson hidden within. It could be something as simple as realising that eating high sugar foods makes you crabby. Or it could be a revelation that you’re not willing to tolerate disrespect from others any more. Whatever the lesson, carry it with you and continue to grow.

Use adversity to stimulate growth. Check out Rabbi Twerski’s wise words in a lobster analogy that hits the nail on the head. 

What’s The Deal With Chanting?

If you’ve ever sat in a Jiva or Kundalini class wondering how on Earth you’re supposed to remember the minute long chant your teacher just sang and repeat it back, you’re not alone.

In more spiritual branches of yoga, you will certainly come across some form of chanting. Whether it’s just a simple om or a full on Sanskrit verse, here’s the lowdown on why we do it (and some of the more common mantras so you’ll at least have a clue what’s being said).

Aum (a.k.a. Om)

We personally don’t mind which way you spell it! This chant consists of four parts – bear with us for the spiritual part – A represents the beginning or creation, connects us to a sense of something greater than ourselves and purports the transformative energy of the universe. And the fourth sound? Silence, which represents the pure consciousness of the self. Ooh, we get chills just thinking about it.

Lokah Samastha Sukhino Bhavantu

If you’ve struggles to remember the end of this mantra by the time you hit sukhino, you’re not alone. Although this isn’t the longest chant (yes, there are longer ones, eek), once you’ve got it down it brings a beautiful vibe to your practice. The translation from Sanskrit is “May this world be established with well-being and happiness”. Aww.

Sat Nam

Literally translating to “Truth is my name”, Sat Nam is all about recognising the divinity within you. Sat reaches up to a higher plane, and Nam grounds it on our plane. We’re not sure what that means either, but it sure sounds cool.

Ra Ma Da Sa

Our favourite mantra, mainly because it’s so easy to remember. Ra ma da sa calls for compassion, self-love and healing. The perfect antidote to being too harsh on yourself and a great way to cultivate kind eyes when looking at others.

Chant your heart out at your next class. Don’t be embarrassed about messing it up – we can guarantee we’ve done it before!

What Is Bulletproof Yoga?

Hint: it’s not singing La Roux while in pincha mayurasana (although we did ask). Bulletproof Yoga  is coming to MoreYoga and we’re pleased as punch. But what exactly is it?

Bulletproof Yoga is an advanced programme, designed for those practising for two years or more. Expect joint-strenghtening, mobility training and advice on keeping your body safe. Powerful mobility techniques based on scientific research will rev up your practice – if you want to “float” through poses (rather than thud unceremoniously to the ground), Bulletproof is the place to be.

 Bulletproof Yogi, Katy Hooks, draws on her experience as a Functional Range Conditioning®  mobility specialist to guide you through a challenging class that will help you to power up your jump-throughs, improve your backbends and prepare you for inversions. Many professional athletes and doctors now use this system! Yes, we know it’s fancy.

This cutting edge class will start on Wednesdays at 5.15 at our Finsbury Park studio. We can’t promise La Roux, but we can promise a meaty challenge!

There’s also a cheeky workshop on June 3rd here!

9 Signs You’re Officially A Yogi

You’ve started leaving your yoga kit at work.

Because of course you’re going to a lunch hour class, even if that means you have no time for Pret.

You get mantras stuck in your head.

Nothing quite like singing “Ra ma da sa” in your head on a loop!

You own multiple pairs of ridiculous leggings.

Would you ever have considered purchasing tie-dye leggings before yoga?

You genuinely feel sad when you miss a class.

You could just really do with some grounding Yin right now!

You care less and less about what people think about you in class (and in general!).

After you’ve gone bowling out of a headstand in front of thirty people, there’s not much more to lose.

You randomly do yoga poses throughout the day.

Almost unconsciously, like when you realise you’re doing a half way lift to pick something up.

Asking you how class was results in a detailed breakdown.

“Oh it was great! I feel like I’m making great progress on my hamstrings. Also, I think my chest is finally opening up!”

Teachers know your name.

Your yoga teachers have stopped asking what your name is to sign you in. They know who the heck you are, you’re here all the time!

You’re a wonderful human being.

Because yogis are lovely!

This Is What Stress Does To Your Physical Fitness

Working late and balancing it out with hardcore fitness sessions? You could actually be damaging your health!

There’s a lot of pressure in the modern day to have it all – successful job, loads of friends, great house, awesome fitness regime. But is the cost of maintaining an Instagram worthy lifestyle worth it? Here are some of the side effects of pushing yourself too hard.

You’re tired all the time (even with enough sleep)

Feelings of stress release cortisol into the bloodstream which effectively readies our bodies for combat – tensed muscles, alert senses and constant expectation of danger leaves you feeling drained and tired, even if you get a solid eight hours. Another consequence of this is general aches and pains alongside headaches.

Your stomach just isn’t quite right

It could be diahorrea, constipation or nausuea – or a combination of all three! Stress triggers the “fight or flight” response of the nervous system, drawing blood away from the digestive system towards the brain and muscles – ready to fight or run away. Although this response is helpful in emergencies, if it becomes a regular occurence, it can totally mess up our digestive health.

You can’t sleep 

The hyperarousal that stress brings can result in difficulty falling asleep – or even trouble waking up after a disturbed night’s sleep. Not everyone under stress finds it hard to sleep, but those who do will be dealing with all of the side effects of sleep deprivation too.

You get colds often

You might have guessed it – all the above symptoms can leave you with a compromised immune system. If you find yourself reaching for the tissues more than four times a year, it’s worth looking at how you can look after yourself a little more.

There are many other physical symptoms of stress – all of them are a call to action (or inaction)! Take some time out – keep up your fitness with grounding classes like Yin and Restorative Recharge and prioritise getting to bed on time (even if you miss that quirky pop-up event you’ve been meaningn to visit). Keep your eyes peeled for tips on how to deal with stress on our blog and social media channels!

Chaturanga: The Ultimate Guide By Elena Georgiou

Chaturanga is one of those asanas that seems oh-so-simple, but somehow, two years into your practice, your still thudding down onto the mat on your way into Upward Facing Dog. Lucky for you (and us!), MoreYoga instructor Elena Georgiou (@elenageorgiou262) is here to rescuse us from our face-planting days!

The Basics

 
What is chaturanga? 
In vinyasa styles of yoga Chaturanga Dandasana is part of sun salutations A and B The pose is sometimes referred to as a low plank and translates to the ‘Four-Limbed staff pose’. It’s considered quite a challenging pose where the body comes parallel to the floor with the weight of the body bearing in the toes and palms. The elbows are positioned at a right angle.
 

How do I do chaturanga

It’s not uncommon to see yogis breezing through chaturanga, swiftly swooping up to upward-facing dog without really using the muscle strength neccessary to make the correct transition. Poor alignment of the pose can result in serious joint tension and won’t allow you to build up the strength needed to take your practice to the next level.
What are some benefits to chaturanga?
 
The pose is going to help you develop your shoulder, wrist and leg muscles and gain core stability. It’s an amazing preparatory pose for arm balances and inversions because the power in the shoulders and core stability is a big must for both. The positioning of the arms in Chaturanga is replicated in more advanced arm balances including grasshopper pose. Your arms will start to tone and your whole body will naturally tighten as a result of regular practice of this pose. You’ll start to build what my teachers liked to call ‘Chaturanga arms’. 
Tips & Tricks
If you’re committed to improving your practice and gaining all the physical benefits of yoga, here are some pointers which could help make chaturanga less challenging: 
 
1. Set up in a strong plank position 
Come onto your hands and knees with your feet and knees hip width apart. Press your hands firmly into the mat spreading your fingers wide. Straightening your arms stack your shoulders directly above your wrists ensuring they’re shoulder width apart. Step the feet back and curl the toes under bearing your weight onto the toes and the palms. You should now be in your plank pose. To perfect the plank, slightly dome the top of the back, activate the thighs and suck in the lower belly. Avoid drooping the belly or sinking the hips. Try to imagine a solid log (your legs and torso) propped up by two twigs (your arms). 
 
2. Propel yourself forward
Once you’re steady in your plank, shoot yourself forward as though you were one lean line of energy. Feel the quadriceps working as you push the heels back. Keep the gaze to the top of your mat ensuring the neck and the shoulders are aligned throughout. Slightly tuck the chin under to create even more space in the back of the neck. Hanging the head will create tension in the neck. 
 
3. Hug to the midline of your body
Begin to hug your biceps and triceps tight to your ribcage squeezing your shoulder blades together. Remember to keep the shoulder girdle open by drawing the shoulders down the back. If the shoulders point forward towards the floor, you might injure your shoulders. Engage the muscles in your core and stabilise through the hips to keep them level.
 
4. Exhale to lower down
Slowly exhale to lower down bringing the shoulder in line with the crease of the elbow. This whole time, think about drawing your navel towards your spine until your arms are at that 90 degree angle to the floor. The exhale breath will help you strengthen core muscles. Then simply inhale and make the transition to the next pose. 
Options for Beginners 
Still not sure you’ve got your chaturanga down? Here are some fantastic options to help you ease into the practice! Here is a definitive list of options – choose which area needs the most work and take that option!.
Lower back 
From a solid plank position, place the knees onto the ground so that they’re hip width apart and curl the toes under. Spiralling the elbows forward, bend the elbows keeping the chest open while rolling the shoulders down the back. Lower down hovering over the floor until the arms are at a 90 degree angle to the floor. From here, come down to your chest and chin and then take an inhale to slowly move to cobra or upward-facing dog.
Knees
Begin by lying on your belly and bring your hands by your lower ribs. Activate your upper back, lift your shoulders and hug your elbows in. Tuck your toes under and engage your quads. Slowly lift your thighs off the floor which will help strengthen your knees. Lastly, engage your core and you are in the correct alignment for chaturanga. 
 
Wrists 
Spend some time before your practice to warm up the wrists with Anjali mudra (prayer pose). Press the heels of the hands together at the sternum, fingers pointing upwards, for around one or two minutes. Opt for the beginners variation of chaturanga with your hands a little in front of your shoulders to avoid too much extension of the wrists.
 
Shoulders 
Find yourself in a nice solid plank which you can choose to hold for at least 5 to ten breaths to help build shoulder strength. You can start to spiral the elbows forward, engaging the core. Then exhale to lower down completely to the floor keeping the integrity of the posture, pushing the heels back and pressing down with your hands. Practice this until you can lift your thighs off the floor to come to the full pose. 
 
Hips 
Place a yoga block under your pelvis and chest to support your body as you work on the key alignment points. Keep the hips from drooping by activating your abdominal muscles to help draw them up.  
 
Options for Advanced/Prenatal students
If you’re already a chaturanga master, why not take your practice higher with this challenging option?
Advanced 
Once you’ve mastered chaturanga from plank, you can try jumping back from Uttanasana B (standing half forward bend). From Uttanasana B press the hands especially the knuckles firmly down into the mat. Pull your chest slightly forward rolling the shoulders back into the shoulder girdle. Lift your navel, tuck your tail bone under and bend the knees deeply to float the legs up and back to chaturanga.
 
Prenatal 
Place your knees onto the floor so that they’re hip width apart. Lower down and spiral the elbows forward, rolling the shoulders down the back as you bring your torso down towards the ground. Rather than lowering down completely to your chin and chest, you can complete a few well aligned chaturanga push ups as the belly must stay off the ground to avoid any pressure on the baby. Avoid jumping into chaturanga and don’t suck in the belly either.
 
 
Elena’s Key Tips on Practising Chaturanga
I often ask my students to slow down their chaturanga and suggest that they practice the pose away from the context of sun salutations. I highly recommend to practice the modifications most suited to you at this point of your journey and take the time to build the real strength and understanding of the pose. 
 
Don’t let the complexities of the pose dampen your spirit and try not to get disheartened if you’re not at the full pose just yet. When I want to practice a new pose, I sometimes find it helpful to video my practice or look at a mirror from side on to check my positioning and understand how that positioning feels. That way, when I have no mirror or video, I’m aware of how it should feel to be with the correct or incorrect alignment. Without that feedback it’s hard to tell. 
 
Above all, and with any pose, is that it’s important to remember that nobody is going to judge you for having perfected the pose or not and you’re not going to be a better person for nailing the advanced version of a chaturanga. Learn to laugh at your mistakes and falls and recognise that it’s all practice and a part of your own self-discovery. 
Catch Elena’s Georgiou’s expert stylings at MoreYoga Camden (Iyengar & Ashtanga).

Wave Goodbye To Stress With These Simple Tips

No-one wants to be stressed out, but sometimes it seems like you just can’t climb out of the abyss. The most important thing is to recognise when you are stressed, so you can take a step back and re-evaluate what’s going on. Eating rubbish? Not sleeping well? Making weird, impulsive decisions? Give these quick fixes a whirl and you’ll be feeling chillaxed to the max (can we still say that in 2017?) in no time.

Go outside

Do it. Take a step into the great outdoors and start walking. It’s incredibly therapeutic to walk for no reason and you’ll find you get that much needed headspace that you’ve been craving. Not to mention that you’ll be reaping the benefits of the lovely vitamin D you’re exposed to, which has been proven to alleviate depression! Bonus points for leaving your phone at home.

Get moving

Whether it’s yoga, strength training or dance, exercise blows out the cobwebs and leaves you in much calmer space. Even gentle movement can disrupt any repetitive stressful thoughts and give you some new persepective. You might not be feeling a hardcore Jiva class right now, but your brain will thank you for 60-90 minutes of down time while your body does the work in the studio.

Read about your interests

Often, when you’re feeling anxious or stressed, it’s because your mind is so active – why not use up this mental energy on something constructive instead? If you always dreamt of becoming a nurse, go and read up about how to do so. If you’ve been fancying yoga teacher training for a while, find some course materials and dive in. Not only will you find you just don’t have the time to stress, you might find an exciting new path too! And yes, scrolling through Pinterest for dream houses definitely counts.

Ask yourself “What’s happening now?”

We all have a tendency to let our minds go racing into the future or delving into our deep, dark past. If you catch yourself doing this, first of all – well done! It’s not always easy to notice. Next, ask yourself the question – “What is happening now?”. Your attention will come zooming back to the present moment, where stressful situations are far less important and pivotal. After all, what’s the point in worrying about something that hasn’t happened yet, or that’s already done and dusted? Spend your awesome energy elsewhere, like on the Creme Egg you’re about to smash. At the very least, enjoy every decision that you’re making right now.

Smile at yourself

When’s the last time you smiled at yourself in the mirror? I mean, without picking apart the flaws that you see. Get those pearly whites out and grin at yourself for a minute – your fabulous brain will release hormones to make you feel good!

Life’s too short to be stressed! Sign up for our introductory offer of £10 for 10 days of unlimited yoga and stretch the stress away with MoreYoga. 

 

4 Reasons You Need Some HIIT In Your Life

So crunches and squats may not seem like the most yogic form of exercise, but high intensity interval training (HIIT) might be the key that unlocks your true potential in yoga.

Here are four awesome benefits you’ll get from mixing in some HIIT with your usual routine.

You’ll build strength (quickly!)

Wondering why you still face-plant in chaturanga even after a couple of years of practice? HIIT is the answer! Build your upper body, core and leg strength and you’ll find that those poses that have been eluding you all come together much more quickly.

You’ll exercise more often

We can’t guarantee that you’ll be running to the gym every half an hour, but we can provide you with reps that take no time at all. A HIIT sequence can make a difference even if you’re only practising for seven minutes, so you know there’s no excuse for home practice!

You’ll avoid injury

Combining the stretchiness of yoga and the strength of core conditioning, you vital joints and muscles will be extremely well protected. No more do you have to throw yourself around in a fitness class wondering when your hamstrings will finally snap!

You’ll feel like a hero

We all love a good sweaty savasana, and MoreFitness classes will leave you drenched and blissed out. We advise not going shopping after one of these classes as the sheer feeling of I-just-smashed-my-HIIT-yoga-class can lead to over-confident use of plastic.

Core strength, body awareness and muscle control are all fundamental to a good yoga practice. Join us at our MoreFitness, IFlo Fit and FitFlo classes at most of our studios. Not ready for commitment? Sign up for 10 days of classes for £10 and give us a whirl!

Make Mum’s Day With These Simple But Touching Gestures

Mother’s Day is here once again, and many of us will be scrambling last minute to grab gifts and cards. But are they really that personal? Here are three no-fuss gestures you can make that will show your mama that you appreciate her.

Buy her a yoga membership

Hey, so we are a little biased here, but a membership to a yoga studio might be just what the doctor ordered. A little me time for your mum to escape from the seemingly endless woes of the kids (thanks for putting up with me, mum)! You can even go together for some quality bonding time – after all, you’re never going to be short on laughs after one of you has gone bowling over in forearm stand!

Tell her why you love her

Mums can be complicated, but chances are that if you’re reading this article, you love yours. Tell her all the reasons that you love her – and if that’s too cringeworthy face-to-face, write her a letter. It’s amazing how little we say these things to our mums, even when we call them daily to moan about the fact that the beautiful shoes you just bought have a small scuff on the inside ankle or that the girl from the floor below in your office has the same coat and it’s soooo embarrassing.

Book her in to a spa

After all, she’s been carrying the weight of all our woes on her shoulders – she needs a massage! Bonus points for booking a nutritional consulation/ayurvedic reading too. Your mum will feel fabulous and take some new knowledge away with her that will keep her feeling good in the long run. This one takes no time at all but will leave you in mum’s good books for ages.

Take the time today to let your mum know you appreciate her. If your mum isn’t around for you to pamper, write down all the fond memories you had together and set an intention to model her best qualities. To all the mums out there – you are doing an amazing job. If your little ones aren’t big enough to pamper you yet, treat yourself! You deserve it.

MoreFit are currently offering half price memberships at our Brixton studio, opening on April 1st. To book in with our nutrition consultant, email info@morefit.co.uk.