Yoga Fitness Bern

09/11/2021

Round and round the mat we go in a super-fun Circular Hatha Flow ♾

Working into hips and hamstrings and energising you with all the yogi twists.

Link to class: https://youtu.be/9-gVYTFtOGs 🧘🏼‍♀️

31/10/2021

Figure-4 pose is such a great pose and can be practiced in so many different ways. It is great for stretching the outer hip and glute muscles.

It can be practiced seated with your ankle on a bent knee, or challenge your balance by standing in a Figure 4 Chair Pose. It can also be a wonderful reclined asana with a little twist - great for the end of a class.

Standing Figure 4 pose can lead onto arm balances like Flying Pigeon or Grasshopper Pose.

I've just uploaded a yoga class onto YouTube with all the Figure 4's you can imagine, leading into a Grasshopper Pose (or attempting to haha) - here is the link: https://youtu.be/OcWsI9zpmrE

24/10/2021

HIIT Yoga - carrying on from my previous Fallen Triangle class, but adding a little intensity and building on strength.

Strength in yoga is important to help stabilise our joints, which can help to prevent injuries. Variety in classes helps find a balance between strength and flexibility.

https://youtu.be/ZywmIfqsyEQ

Hi Yogi's, I had fun doing this class and I hope you do too. It carries on from my previous Fallen Triangle flow, but with a little added FIRE to build in so...

20/10/2021

Let's play with Fallen Triangle.

So what is Fallen Triangle...? It's a little bit of a side plan, a little bit of triangle with a heart opening back bend. I've uploaded a 35-minute flow class playfully working in Fallen Triangle a few different ways.

https://youtu.be/aZms2Zm6OEo

Hi Yogi's, I am happy to share with you a 35 minute yoga flow class that works in Fallen Triangle a few times. It's an intermediate class that should get the...

08/06/2021

YOGA FOR HIPS MOBILITY

Some lunchtime, sunshine stretches..

Our Hip Flexor group of muscles are made up of the Iliacus and Psoas major known as the Iliopsoas, and the Re**us Femoris which his part of the Quadriceps. The Hip Flexors can shorten and cause discomfort or reduce mobility around the hip joint.

These are some of my favourite yoga poses to work at lengthening your hip flexors – Lizard Lunge, Pigeon and Crescent Lunge.

Briefly: The Iliopsoas and Re**us Femoris are responsible for hip flexion. The Re**us Femoris muscle passes over the knee and hip, because the re**us femoris attaches to the ilium (the largest part of the hip bone) it is also a flexor of the hip.

06/06/2021

A yoga flow to play with working in some dynamic hip openers to build mobility.

Hip flexibility and mobility allows you to move more efficiently, hip opening yoga poses can loosen tight hips which can help to improve range of motion and circulation.

Start in a Malasana Squat and begin to loosen up the hips, sit back into a Butterfly Pose, lengthen through the spine and fold forward. Lift up and spread your knees to a Frog Pose - ankles in line with your knees. Lift up and step to Down Dog. Down dog Hip Circles in both directions then step to a – add in a bit of movement to ease into the hip joint, rise up to a High Lunge. Hands down and lift up to a 3-Legged Dog, Scorpion Dog and then step to a Lizard Lunge, rotate knee to side to open the hip joint. From Lizard Lunge lift back foot up to add a quad stretch, lower back foot. Walk hands to the side and open up to a Side Lunge, back to a lunge then rotate onto outer edges of your feet, lead with your hand to the back of the mat for a Reverse Side Lunge. Sit all the way down for an outer hip and hamstring stretch. Back to top of mat, step to Down Dog and hop to a Malasana Squat to do the other side…

aaand…….. shake it out 🙂

04/06/2021

Suns out ☀️ why don’t you give these yoga hips stretches a go.

YOGA FOR HIP MOBILITY

Our hip joint bears a lot of weight, it is surrounded by muscles, ligaments and tendons that all support and stabilize the joint. But often our hips have poor mobility.

Hip flexibility and mobility allows us to move more efficiently and is essential to the proper functioning of our hip joint.

Try these yoga stretches to help with your hips range of motion.

Butterfly Pose: A hip opener that engages your thighs and groin, as your hips loosen the lower your knees will go to the ground. Try holding this pose for a few minutes.

Frog Pose: Works to open your hips and groin muscles to encourage movement and mobility.

03/06/2021

GRAVITY YOGA TEASER ALERT

Yoga Flow | 18h30 & Gravity Yoga | 19h30 at the beautiful Daily Bread Yoga Studio

www.dailybreadyoga.com

27/05/2021

TEASER ALERT

Tonight’s classes.

Yoga Flow | 18h30 & Gravity Yoga | 19h30 at the beautiful Daily Bread Yoga Studio

www.dailybreadyoga.com

20/05/2021

TEASER ALERT

Yoga Flow | 18h30 & Gravity Yoga | 19h30 at the beautiful Daily Bread Yoga Studio

Super excited for tonight's classes - come hop in 😉

www.dailybreadyoga.com

19/05/2021

YOGA FOR CORE STRENGTH | Yoga Flow

Here is a quick yoga flow adding in poses for core strength. Engage your core.. that tenseness just before you couch, hold that and go… 🙂

From Down Dog, add in knee to elbow crunches and then alternate to each elbow. Knee to elbow then dip to wrist and back up. Down Dog, roll to Plank, walk hands forward to Extended Plan, engage the core and lower to Dolphin Plank on one side then switch to Side Plan on the other, lift the knee to work on core stability and then step to a Lunge – lift arms up slightly. Step to a Plank, Vinyasa to Down Dog, and step to Lunge, open to Warrior 2 then Extended Side Angle with a core variation, Reverse Warrior (for a little side stretch) and then Triangle with a Core Variation (both mentioned in my last IG pose), and lastly what is a core flow without Boat Pose, I love to add in some twists to my Boat Pose.

But most importantly… smile!

16/05/2021

YOGA FOR CORE STRENGTH | Engaging the Core

What is meant by ‘Engage your core’? Engaging your core means contracting your torso muscles to gives you support in different asana’s, as well as during flows. These core muscles are used for balance and stability as well as lifting, pushing, pulling and movement. By engaging your core, you activate your abdominal muscles and breathe into your stomach.

When your core is engaged, your abs should feel tightened but you should still be able to move and breath as normal.

Signs of a weaker core could be, lower back pain, poor posture, and trouble keeping your balance (we all have those days 🤪).

Include these variations to add in a little extra core work. Triangle, with core variation and Side Angle with core variation... engage, and breathe :)