Autumn Fitness at the IFSC

Get fit this Autumn with MeditateYoga’s lunchtime classes at the IFSC.

Power Yoga classes will help improve your body tone, increase your stamina and strength. Hatha Yoga classes are a gentler cardio-vascular workout incorporating classical poses that will have you looking and feeling good.

All classes include a relaxation so it’s a fun way to get fit and relax at the same time. Classes are 50 minutes long and you will feel fitter, more flexible and have better posture in no time!

Pre-book on Tuesdays for Power Yoga @PilatesIFSC @ 12

Drop in for €10    Tuesdays for Power Yoga @PilatesIFSC @ 1pm

Pre-Book on Thursdays for Hatha Yoga @PilatesIFSC @ 12

Drop in for €10 Thursdays for Hatha Yoga @PilatesIFSC @ 1pm

GOOD POSTURE IS EASY WHEN YOU KNOW HOW!!!!

Did you know a healthy spine is a healthy body? Good posture is so important. If you ever notice someone with good posture, you will see that they look healthy and full of vitality.  But it’s not just the exterior of a person that benefits from good posture.  The health benefits of good posture are just as bountiful to the interior body.

Good posture means the correct amount of weight is being distributed throughout the body so the internal organs can work efficiently. There is less tension and strain on the body so the body has more stamina and energy and a stronger immune system.

Poor posture is so common and due to our sedentary lifestyles, we spend hours in work in front of computers, at home in front of the TV or driving in uncomfortable car seats. Strain on the body from bad posture can result in neck and back aches and pains, decreased energy levels and in the long term poor posture can really deteriorate your health.

The great news is that poor posture can easily be transformed into Good Posture= Healthy Spine =Happy Body J

Simple exercises can change your posture and enhance your health!  Your spine, your body and you will feel all the better for them. These three yoga exercises can be done at your desk! at home or anywhere and only take a few minutes!

Exercise 1 –Neck rolls & Exercise 2-Cat & Cow stretches

Exercise 3 Tadasana-Mountain Pose

Easy and Simple Exercises to help your posture and your body!

Exercises for Good Posture 1&2

Exercise 1 –Neck rolls-releasing tension from the neck and upper spine

1)      Start sitting in a chair nice and comfortable……………..

2)      Best to take your shoes off (especially if you are in high heels) so that your feet are level with the ground below.

3)      Close your eyes and take a deep inhale and exhale breathing through your nose.

4)      On your next exhale, gently lower your head to your chest. As you inhale move your right ear in the direction of your right shoulder, then gently allow the head to move back and then the left ear moves towards left shoulder.

5)      Be aware of your shoulders that they are nice and relaxed with the shoulder blades drawing down.

6)      Repeat this circular movement 5-10 times and then gently rest your chin on your chest for a few moments.

7)      When you are ready, repeat this movement in the opposite direction.

Exercise 2-Cat & Cow stretches- increasing flexibility in the spine

1)        Start on all fours, with your fingers spread and your wrists, elbows in line with your shoulders. Have your knees hip width distance apart and in line with your hips.

2)        Inhale and lift the chest and head upwards, dropping the belly, begin this movement from the start of the tailbone so that your neck is the last to lift up.

3)        As you exhale, draw the belly in, round the spine and drop the head, relaxing the neck downwards. Gaze in the direction of the belly button.

4)        Make the movements ‘Yes’ and ‘No’ with the head to release any more tension from the neck.

5)        Repeat Cat and Cow stretch 5-10 times and use the inhale and exhale to guide your movement.

6)        Gently bring the bottom towards the heels, the head to the floor, arms by the sides and rest in Childs pose for a few moments.

Good posture is easy with a few simple exercises!

Good Posture Exercise 3

Exercise 3 Tadasana-Mountain Pose-improves posture, can relieve back and neck pain

1) Come to standing with big toes touching or feet a small distance apart.

2) Lift up your toes and spread them as wide as possible and place them back on the floor. Lift up your heels and gently place them back down. Gently rock forwards and backwards and then push through the four corners of your feet so that you have a solid foundation.

3) Draw your thighs inwards, causing the knee caps to rise and tuck your tailbone in.

4) Slightly draw the belly in and the breast bone down.

5) Widen the collarbones and check that the shoulders are in line with the hips.

6) Lengthen the neck  and allow the crown of the head to rise towards the ceiling.

7) Tip: It’s best to start practising this pose with your back against the wall and place a block/book between the thighs so you can feel the rotation of the thighs inwards.

8) Take some gentle and slow inhales and exhales through the nose and stay in this pose for a few minutes to feel the benefits.

Good posture is easy with simple exercises!