Categorized as: Mobility

I’m too inflexible to try Yoga or a flexibility class!

“I’m too inflexible to try Yoga / a flexibility class.”

It sounds backwards doesn’t it. Surely that’s why you need to come to a class?

But I get this statement a lot.

And yes, with good reason. If you can’t touch your toes isn’t a splits class going to be out of your depth? Or a bridge class knowing your tight shoulders?

Fortunately not. This is where scaling bears it’s fruit.

Crossfitters reading this will know scaling well. You do a workout with 100 pullups but know that with your max 4 reps completing in several minutes is an impossibility.

So you scale. Make it easier so it’s something you CAN do.

Those who are willing, will find a way.

Luckily fhe same works in flexibility.

Lets take the bridge as an example. A mean fear when your shoulders force nothing less than a 90 degree bend in your elbows. While your hear practically sweeps the dust off the floor.

So we scale:

1. Firstly you will need a partner. For sole traders out there, a chair can work depending on the shape, but a breathing obstacle works better and can be recruited with a suitable dose of chocolate.

2. Warm up suitably and do some preparatory stretches of your shoulders (find some examples in our flexibility class)

3. Start your bridge position lying on the floor, heels tucked to your backside withe feet on the floor

 

4. Your partner stands facing you with feet at your shoulders either side of your head

5. They then walk out at a 45 degree angle from your shoulders, starting 1 foot away

6. You grab hold of their ankles, elbows pointing up

7. Your partner supports underneath your shoulders, while you push off your hands and feet into a bridge

8. If unable to lock out your arms, bring your head to your chest and lower down, have your partner walk out a bit more from your shoulders then try again

9. Stretch out your back after you finish

10. Scaling like this you can hold and work on a proper locked out bridge, and work towards doing it solo

 

Come to the flexibility class for a full breakdown of this and more shoulder stretches.

Or  if you’re keen to get flexible quicker or prevent pains and injuries, try a 1-1 by booking a free session here:

https://10to8.com/book/qwzphv-free/191921/

Progressive Muscle Relaxation – Next Level Chillin’

On Tuesday it’s Halloween, all hallows eve. A time during which the gate between the world of the living and the dead is wide open – allegedly. In any case, we’re going to take this opportunity to spend a good amount of time in savasana, the corpse pose, to let the physical body rest and quieten down the mind.

In other words, we’ll be throwing a few restorative shapes, before I take you through a progressive muscle relaxation. PMR is an excellent way to not only improve awareness of your physical body in space (aka, proprioception) by targetting individual muscles, or muscle groups, but also to sharpen your focus by drawing your attention to a specific body part for a brief moment in time, and linking that to your breath – sound familiar?

Following on from last week, let me reiterate just how important it is that you allow yourself sufficient capacity to recover from your training in the gym. Physical exercise is a stressor on your system, even more so when performed at high intensity.

As we grind through those workouts day in, day out, we tend to forget how to breathe properly (remember 17.5, anyone? Dark times), and this can ultimately lead to, or contribute to, muscle tension and muscle spasms (abmat sit-ups for reps, need I say more?)

Yoga for CrossFit

Proper breathing is an often under-estimated tool you can use to aid your performance. As with everything else, it’s something that you improve through regular practice – all it takes is a little conscious effort.

It’s a fundamental part of the practice of yoga, and next week we’ll be drawing on this specifically to aid your recovery and general relaxation.

As it is starting to get a bit nippy now, please bring adequate clothing and layers, as we will be horizontal for a good part of the class. Take a pair of warm socks, perhaps even a thin blanket and/or an eye mask, if you have one.

Click here to book in, see you bright and early on Tuesday!

Yoga for CrossFit

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!