Tag Archives: yoga

2 iPad Yoga Apps you must check out immediately whether you are a teacher or participant

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Ever since the 1980s when Jane Fonda’s aerobics video, complete with lurid lycra and leg warmers, hit the shelves, we’ve seen fitness resources develop along with technology.

From celebrity programmes for people wanting to burn a few calories in their living rooms, to fitness experts offering ideas, routines and choreography for instructors.

VHS gave way to DVD and we are now firmly in Blu Ray and digital territory. The amount of material available across the internet is staggering. It’s difficult to know where to start. Yoga teachers and participants are particularly spoiled with excellent resources available from world-class teachers including Baron Baptiste, David Farmar, Shiva Rea, Tara Styles and Ashtanga yoga guru David Swenson.

Now for tablet computers like the iPad there is a whole new generation of yoga resources available for download. Two of these apps really stand out because of the sheer amount of detail and richness of their content.

First up is All-in Yoga HD from Arawella Corporation.

iPad Yoga Apps
All-in Yoga splash screen.

The app is video, photo, audio and text-based. You can choose a series of predefined yoga sequences based upon your age, time available and aims, such as strength. Or you can create your own sequences. Then you press play and the app will talk you through each pose in your chosen sequence.

iPad Yoga Apps
Example pose page – with video, text and muscle diagram.

For every yoga pose (and there are hundreds), you get a video of a girl performing the pose, a text description, and a diagram showing the muscles you use. This is a very versatile app with clear instructions and excellent videos.

The second app is iYoga Premium by 3D4Medical.com.

iPad Yoga Apps
iYoga splash page.

Just like All-in Yoga this equally detailed collection allows you to create your own sequences or use some preset programmes. But what sets this app apart from any others that I have seen is the videos showing the muscles in the body.

iPad Yoga Apps
Example pose page with working and stretching muscles shown in blue and red.

For each pose you can see two angles. A quick finger swipe will enlarge one or the other so that it fills the full screen. This feature is an invaluable resource for yoga teachers as it shows you which muscles are working (blue) and which are stretching (red). I’ve found that using this app has helped with my coaching in classes. People really like to know what they are doing. This app is a great prompt for your physical cues.

The videos are beautiful to watch as well as their obvious education value.

Both apps are about £1.99 to buy and the iYoga premium has an in-app upgrade of more advanced poses for another £1.99. I highly recommend both apps to yoga teachers and participants alike.

Over to you: What do you think of these 2 iPad Yoga apps? Have you used them either as a teacher or as a participant? Are there any other apps that you would recommend? Please share your thoughts. Click below where is says – “Leave a Comment” and let me know.

Don’t forget how to breathe – exploring the full body yoga breath

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I think most of us forget how to breathe. To breathe properly I mean.

In our busy lives, as we rush from one place to another, from home to work, from shops to pub, the act of breathing never crosses our minds. We take it for granted. But sometimes it is worth stopping and simply “noticing” and “feeling” your breath.

full body yoga breath
photo credit: Flavio~ via photopin cc

Most of the time we take very shallow and very short breaths and only use the top part of our lungs. This keeps us alive obviously, but it is not the healthiest way to breathe. Taking time to slow your breath down and experience a deeper breath that fills your lungs completely from bottom to top brings more oxygen into your body. It slows your heart rate, makes you feel calmer and more energised. And it is really good for you.

Yoga offers you the opportunity to explore your breath and synchronise it with exercise. For example in the sun salutation sequence you inhale into one pose before exhaling as you move into the next one.

Breath in when you are working against gravity and breath out when you are working with it. For example inhale when pushing yourself into upward facing dog. If you’re holding a yoga pose, gently stretch a little further on the out breath.

full body yoga breath
photo credit: Flavio~ via photopin cc

The best part of a yoga class for noticing and feeling your breath is in the relaxation sequence at the end – known as savasana. This is where you can explore the full body yoga breath.

Lie down on your yoga mat and relax. Exhale completely and start your next in breath deep down in the bottom of your tummy near your belly button.

Feel your tummy expand and begin to fill your lungs from bottom to top.

Then allow your breath to move to the centre of your abdomen and notice how you expand out sideways.

Finally allow your chest to expand and feel your rib age open as you finish breathing in. This could take a few seconds. On my yoga training we did breathing exercises like this and on one occasion I managed to allow the in breath to take 45 seconds.

Hold your breath for a couple of seconds and then breathe out and feel the opposite sensations. Feel your chest contract. Notice how you sink slightly and allow your exhalation to flow down through the centre of the abdomen and finish deep down near your tummy button.

This is the full body yoga breath. It’s so relaxing and so restorative. Give it a try in your next class or even if you are looking to chill out a bit at home.

Some people are often tempted to cut out the relaxation phase at the end of a yoga class. Why? Because they are busy and have places to rush to and shallow breaths to take as a result. It really is worth spending those last ten minutes exploring the benefits of the full body yoga breath. The health benefits are much more important than the ten minutes you think you save.

Over to you: Do you practice the full body yoga breath? How does it make you feel? Leave a comment by clicking below where is says “leave a reply”. I would love to read your thoughts on this.

How can Yoga be a cardio workout? Here’s how.

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Yoga isn’t a cardio workout is it? Holding a pose for ages, breathing deeply or lying on your back isn’t going to make you burn calories or break into a sweat is it? You need spinning, aerobics, Body Attack or Body Combat for that don’t you?

Well you might be surprised. There are so many different styles of yoga. Some are gentle and controlled and do focus more on breathing and relaxation. But if you want sweat, aching arms and legs, and a faster heart rate you can find a yoga class that will deliver that for you.

Getting a cardio work out is important for health and weight-loss goals. So look out for the following types of yoga:

Ashtanga
Bikram
Power

These are much more rigorous styles of yoga and bring much more cardio to the practice than a gentle Hatha yoga class.

How can Yoga be a cardio workout?
photo credit: lululemon athletica via photopin cc

The heated room in Bikram yoga will certainly raise your heart rate a bit.

But the real cardio work in a yoga class, especially an Ashtanga or Power yoga class is the Vinyasa.

It’s a little sequence that you perform between each pose. You jump back into a plank position with straight arms and a flat back and immediately lower yourself down into a tricep dip (the pose has a fabulous name – Chaturanga Dandasana – four limbed staff pose in English).

From there you move into upward facing dog pose and then push back into downward facing dog pose.

You are then ready to step into the next set of moves.

In a class you might perform that Vinyasa up to 50 times. That’s 50 planks, 50 tricep low push ups. It’s going to get the heart rate up and it’s going to help you burn calories.

Some people miss out the Vinyasa. But If you want cardio then do them all.

So yoga can be a cardio workout if you want it to be. And it will strengthen and tone your body too.

I’ve delighted in seeing people breathless and sweating in a good intense power yoga class. It works. And it makes you look forward to that relaxation bit at the end.

Over to you: What’s for favourite type of yoga for getting a good cardio workout? What extra steps do you take to increase the intensity? Please share your thoughts. Leave a comment.

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Will you lose weight by doing yoga?

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There are hundreds of diet books out there. Some suggest certain types of food, others talk about the size of plates and portions. You can find weight loss plans in most daily newspapers and men’s and women’s magazines.

lose weight by doing yoga?
photo credit: Alan Cleaver via photopin cc

Let’s face it some are fads.  There really is no magic bullet. You have to burn more calories than you eat. That’s it. The type of food and the size of portions can help, but for most people exercise is by far the best long-term.

Yoga isn’t as aerobically intense as some other types of exercise, like running, but it can help you lose weight especially if you combine it with a few lifestyle changes.

It has many physical benefits. Regular yoga can help keep your spine supple and your core strong. It will help you keep good balance and poise. It also tones and strengthens your muscles, helps boost your immune system and metabolism.

I find that Yoga makes you feel better about yourself and builds confidence. Like any exercise using yoga to lose weight all depends on the style you do and how often.

Try an hour and a half of a more aerobic style of yoga 3 times per week. Or more. Something like Ashtanga, Power, or Bikram yoga

To lose weight by doing yoga you need to think about other changes to your lifestyle. This includes getting enough rest and relaxation, drinking plenty of water, eating a balanced diet, and looking after yourself emotionally. Yoga will help with the exercise and emotional elements.

photo credit: Santa Catalina School via photopin cc

So we’re talking good exercise, good breathing, good relaxation and good diet. Take breathing. Before I started doing yoga I didn’t realise how shallow my breathing was. Now it is deeper. Slower. You really notice the difference.

Along with your aerobic yoga 3 or more times per week, also try to mix it with a more gentle yoga style like Hatha yoga so that it is not all about intensity. Then the key is to stick with it and make a really consistent effort.

Over to you: I’d love to hear about how yoga has helped to change your life. Whether you have tried to lose weight by doing yoga or just got fitter. Leave a message and share your stories. And please tweet this article to your followers.