Categorized as: Yoga

7am roll call – Time to get upside down!

Working out at the gym puts stress on your system. In order to get the most out of your training regime, you need to make adequate provisions for recovery – eating, sleeping etc. – no rocket science here, and you know this already anyway! The focus in this week’s Yoga for Athletes class will be on inversions. That’s not just handstands, headstands and so on by the way. An inversion is any posture whereby the head is lower than the heart. An excellent way to calm down the CNS, and of course to build strength in the arms and shoulders, as well as to hone those ninja skills.

We’ll be practising a restorative form of pranayama (‘control of breath’) to begin with, before exploring different progressions of the traditional yogi headstand (sirsasana) as well as the forearm stand (pincha mayurasana). If there mere thought of that makes you feel a little queasy – fear not! We will be building up to these big poses safely and with plenty of wall space to support. If you’re a HSPU ninja, come along to mix it up a little, get those rhomboids to work and add to your gymnastics ninja repertoire. If you’re working on building strength to hold yourself upside down – this class is for you, to get used to holding your weight over your shoulders in a way that is stable. Change of perspective and a bit of added zen, how’s that for a good start to the day? Click here to book, see ya there!

Yoga for Sports

Standard post-workout state. If you train hard, you gotta let your system recover!

Locust or Superman?

Yoga for Athletes

Now that is a good question! Depends on whether you ask a yogi or a CrossFitter! In any case, it’s one of the shapes we’ll be getting into during Tuesday’s practice. In this week’s class, we’re going to focus on mobilising the spine by getting into all sorts of twists, so be prepared to wring out those obliques – because we all love a bit of extra-curricular accessory work, right? Thought so 🙂

Then, we’ve got a couple backbends to release the lower back, a few shoulder and wrist mobilisers as well as a sun salutation flow to make sure you’re awake and ready to rule the day by the time we wrap up.

Gonna be a good crew, please book in here if you would like to join! Tuesday rise & shine/flex my friends! See you there, meanwhile I hope you all took today as an opportunity to take that fitness outside into the sunshine!

Yoga for Cyclists

The Sun Salutation – How is it going to benefit your training?

Bhujangasana - Cobra

If you’ve done yoga before, you will have practiced it, and if you haven’t, you may well have heard of it – the sun salutation, or surya namaskar, by its Sanskrit name. The sun salutation is a foundational sequence of roughly a dozen asanas (yoga postures), performed in the same order and usually at the beginning of a yoga practice. There are different variations, e.g. the classical sun salutation, surya namaskar A & B – you’ll be coming across them all in my classes. Now, let’s look at why you should integrate them into your programme to complement your training at the gym.

  1. No equipment needed

The sun salutation is a type of bodyweight exercise and you can do it anywhere. I like to take my practice outside whenever possible, making the most of London’s many green spaces. You’ll have the choreography down in no time, meaning you’ll bust out those downward facing dogs and baby cobras without even thinking about what comes when before you know it.

Downward-facing dog

Downward-facing Dog

  1. It makes for a great warm-up, cool-down or a full-on workout in its own right

It all depends on how you pace it, and how many rounds you complete. In vinyasa flow yoga, the style in which I teach, it’s the rhythm of your breath that leads you from one posture to the next, meaning you – or on occasion I, if you practice with me in class – set the pace. It’s a great way to warm up before a workout, and to bring that heart rate down when you’re hanging out of your arse after a savage metcon.

  1. It mobilises the spine

The practice of yoga asana aims to move the spine in all directions by means of forward folds, backbends and twists. The sun salutation incorporates a number of poses that repeatedly flex and extend the spine, particularly the lumbar. This promotes spinal disc health as the biochemical process controlling disc hydration is stimulated through on and off pressure. The spinal discs already have very poor blood supply – now add to that gravity from walking upright, general lack of movement due to a sedentary lifestyle for many of us, natural degeneration through ageing, as well as compression under load from weightlifting and you have…less than ideal conditions for your discs to stay happy and healthy!

Bhujangasana - Cobra

Bhujangasana – Cobra

  1. It makes for happy hammies

Struggling to keep a neutral spine when deadlifting? Tight hamstrings are a common plight, and not only among athletes. There’s three of these muscles – they originate at the sitting bone, and the back of the femur (that’s your thigh bone) respectively. Tightness in this area may cause the pelvis to tuck under, and therefore compromise the integrity of the spine in CrossFit movements such as the deadlift. As with everything, consistency is key, and I guarantee you that you will be able to touch your toes no matter how impossible that may seem at this point in time – incidentally it’s one of the most frequent reasons I hear people give for not coming to class. No more excuses now, get yourself on the mat or the gym floor and start stretching!

Uttanasana - Forward fold

Uttanasana – Standing Forward Fold

  1. It helps you get to that next ninja level

The sun salutation engages approximately 140 muscles in the body, using nothing but your own bodyweight. How’s that for a well-rounded workout? Mindful movement helps cultivate proprioception, i.e. the awareness of whereabouts in space your various body parts are, and controlling that – aka ninja skills. If you’re struggling with certain movements such as the push-up, try a chaturanga dandasana variation I’ll be teaching you, whereby you’ll learn how to gradually lower yourself down towards the ground from plank, eventually hovering a couple inches above the floor.

I’m running a weekly yoga class on Tuesday mornings, 7-8am at Gales Gardens, starting Tuesday Oct 10th. Suitable for all levels, complete beginners most welcome! Click here to book in, and feel free to email me at christine[at]crossfitlondonuk.com if you have any questions.

Click here if you missed last week’s post on who I am, and what you can expect from my classes.