Bulletproof Your Body With Yoga

                 

Bulletproof Your Body With Yoga

For years top Sports Men and Women have kept it a secret that they do Yoga.

From Ryan Giggs to LeBron James, 

Maria Sharapova, Paula Radcliffe and the New Zealand All Blacks,

For Giggs’s part, mixing navasanas and chaturangas into his fitness routine added “another 10 years” onto his career.

After a hamstring injury sustained in training in 2001, he tried lots of different treatmenets, but the only one that kept injury at bay was Yoga.

“Yoga was first about injury prevention, but later it became about recovery,”

 Said Giggs.

“The day after a match, the adrenalin would still be in my body. But the following day, when I got out of bed, everything would hurt, so I would do yoga then.”

This weekend Dale from Bulletproofbodies will be starting his Teacher Training with Sarah Ramsden, the Yoga teacher that helped Giggs stay in the Premiership at Manchester United.

It's not just reserved for yummy mummies with a chai latte addiction.

There is no typical yoga person anymore.

As for those who have been discouraged by feeling they are not
 ‘the yoga type’,

or don’t possess the required dexterity and flexibility.

 “saying you are not flexible enough for yoga
 is like being too dirty for a bath”

Over the years the Bulletproofbodies Boys have watched many, blokes (including ourselves) struggle, 
unintentionally competing with implausibly bendy ladies and not doing themselves any favours at all.

Backs out of alignment, necks crunched, hamstrings screaming out for mercy as the woman on the mat next to him effortlessly (or so it seems), does the splits or seems to put her toes in her ears!

This is exactly why we are doing "injury prevention" Yoga training, that we can all add to enhance our training.

The idea is to make Yoga a daily practice, all that is required is 10 minutes a day.

Apart from Yoga's role in sports recovery, the mental health benefits Yoga affords are making it increasingly popular with everyone.

So get on the Mat and show me your downwards facing dog!

But, the best thing is, at the end of it all and all part of the session, you have a well-deserved lie down.

Video:  

https://www.youtube.com/watch?v=WCXHz-WfykM&feature=emb_logo

Bulletproofbodies & Sports Yoga

                     

The OM Yoga show at Event City last weekend was amazing!

Two days of everything Yoga from Laughing Yoga to Yogi Tea.

The highlight for the Bulletproofbodies Team was Sarah Ramsden’s “Yoga and Injury” Workshop.

Sarah has been a Yoga Practitioner for over 20 years.

She is trusted with some of the most expensive bodies in Football.

Most notorious for working with Ryan Giggs and keeping him Premiership Fit with Man Utd up until he was 40!

The DVD with Giggsy is 8 years old now but nothing has changed in the Yoga practice, it's all about being safe in every posture.

Sarah highlights that we need to talk about Yoga and Injury, which is the conversation that we have at Bulletproofbodies on a daily basis.

We love CrossFit, OCR, Yoga, Distance running, Triathlon, Power lifting, Olympic lifting, Gymnastics, to name but a few, but there are risks associated with everything, including the Sports which we all love!

Sarah posed some interesting questions.

In Yoga, we are either just "making shapes" and it doesn't matter how you make that shape.

Or.

Every single posture and joint placement is important and it all matters.

We agree with Sarah, because this is exactly what we teach in Extreme Sports with our clients.

The Workshop focused in a deep dive on only two postures.

The importance of the pelvic position was key.

In Yoga, which has more Female clients than Male there is a tendency to default into an Anterior Tilt position in every posture.

This effectively creates slack in the system.

However, by simply correcting your pelvic position to a more posterior tilt, it changes the whole posture.

Sarah Ramsden

Sarah has been working in professional football with top players at both Manchester City and Manchester United - including working with Ryan Giggs since his early 30's.

In football, Sarah's work includes seniors, reserves, U18’s, U16’s – in large groups, small groups and individuals.

Sarah’s clients in football include: Manchester City, Manchester United, Derby County, Preston North End and additional work for Sheffield Wednesday FC, Notts County FC, and the Football Association.

Sarah also teaches open classes in Chester as well as working with individual clients.

http://www.sportsyoga.co.uk/

Video: https://www.youtube.com/user/KeepFitDVD

AcroYoga Solar Asana with Cheat Sheet

               

After the Acro Yoga Workshop, Bulletproofbodies continue with our Yoga based theme.

This video is from Jason Nemer and the Acro Yoga International Team.

This is the perfect preparation for Acro Yoga.

Try the sequence and see how it feels to you!

Here is your cheat sheet for this particular flow. Enjoy!

1. Centering: R heart, L belly 3x B

2. Kali Mudra stretch

EX: lean R // IN: overhead // EX: lean L // IN: center & back

3. EX: T position

IN: Cactus Arch // EX: Hollow -- 3x

4. EX: Maha Bhanda (hands to thighs)

5. IN: Handstand Mudra

6. EX: Fwd Fold // IN: lift -- 3x

7. Plank 3xB

8. DDog 3xB

9. Tabletop w/ elbow articulation 3xB

10. Cat/Cow 3x

11. DDog w/ elbow articulation 3x

12. DDog w/ Arch/Hollow 3x

13. Float Fwd & Fold 3x

LUNGE SEQUENCE:

14. R foot steps back to HOLLOW LUNGE

15. --Integrate Shoulders

16. --Handstand mudra

16. PLANK TIGHTNESS Shoulder taps 7x

17. Knee pushup 3-5x

18. Child's pose

19. slide through to Sphinx w/ Arch/Hollow 3x

20. press to Forearm Plank, 3xB

21. Sphinx, 3xB

22. DDog push ups, 3-5x

23. Step R foot fwd to HOLLOW LUNGE

24. --Integrate Shoulders

25. --Handstand mudra

26. PLANK TIGHTNESS Shoulder taps 7x

27. Plank pushup 3-5x

28. Child's pose

29. Cobra, 3xB

30. Locust, 3xB (fingers interlaced)

31. Front Bird, 3xB (hands to side & legs raise)

32. DDog push up, 3x

WARRIOR SEQUENCE:

33. L leg fwd to WARRIOR 1

34. Spotter’s Stance

35. Leg presses, IN: bend // EX: Extend (Spine Straight) 3x

36. Turn RIGHT to Goddess

37. IN: extend arms out for strength, EX: draw power in to core 3x

38. Goddess Squats 3x

39. Prasarita Padottanasana 3xB

40. IN: Turn RIGHT Leg FWD to BACK OF ROOM WARRIOR 1

41. Spotter’s Stance

42. Leg presses, IN: bend // EX: Extend (Spine Straight) 3x

INVERSION / ARM BALANCING:

43. Exhale to DDog

44. Utadogana to Tuck Jumps 3x

45. Sirsana Headstand Tuck Press 3x

46. Child's Pose 3xB

47. Crow

48. Vinyasa

49. Jump through to SEATED PIKE

50. Stag (both sides)

51. Pike stretch extension

52. Tuck rocks 3x

53. Tuck ups 3x

54. Shoulder stand

55. Roll fwd to Utadogana

56. Hollow body hops 5 fwd/back

57. Wrist Stretch, 3x

58. Plank

59. Lower to Thigh Stretch (Half frog)

60. Bow

61. Child’s Pose

62. DDog

63. Dolphin (Forearm) L Hops 3x

64. Heart Opener / Anahata

65. DDog

TWISTS & LEGS:

66. IN: step L foot FWD to TWISTED LUNGE 3xB

67. Bend back R knee for TWISTED THIGH STRETCH

68. Lizard

69. Runner’s Lunge . Half Hanuman

70. Half Moon / Ardha Chandrasna

71. Vertical Split on L foot

72. Turn R to Side Lunge / Skandasana

73. IN: R foot FWD to TWISTED LUNGE 3xB

--TURN to FRONT OF ROOM--

74. Bend back L knee for TWISTED THIGH STRETCH

75. Lizard

76. Runner’s Lunge . Half Hanuman

77. Half Moon / Ardha Chandrasna

78. Vertical Split on L foot

79. TURN Left into Goddess

80. Spinal Traction 3xB

81. Straddle Jumping Jacks 5x

82. Tripod Headstand Straddle Press

83. Seated Straddle / Upavishta

CLOSING SEQUENCE:

84. Bend R knee, Janusirsana on L leg (back of room)

85. --side bend

86. --fwd fold

87. Turn to Pigeon on bent R leg (face front)

88. Rotate to Janu on R leg w/ bent L knee

90. --side bend

91. --fwd fold

92. Turn to Pigeon R leg (face back)

93. Piked Straddle Stretch 3xB

94. Swing L leg to FRONT (R) for Pike stretch extension

95. Hollow body rocks

96. V-ups

97. Shoulderstand

98. Utadogana

99. Kick Switches, both sides 3x

100. Fwd Fold / Uttanasana

101. IN: Arms up to Handstand Mudra

102. Closing

Video: https://www.youtube.com/channel/UC5R6ilcqa27_9hGjutBNx0g

https://www.alomoves.com/series/acroyoga-solo-strength-practices/workouts/4410

Are You Fit Enough For Acro Yoga?

                  

Last week the Bulletproofbodies Team were back in London for the Acro Yoga Solar Immersion.

Our expert Instructors were Jaqui and Pascal.

The video above was the prerequisites for the course.

Would you be fit enough to do Acro Yoga?

But Firstly, what is Acro Yoga? 

Acroyoga is a Yoga practice that combines the dynamic wisdom of acrobatics, the awareness, breath and balance of yoga and the healing, loving nature of Thai massage. Working with one or more partners these three disciplines are fused into spectacular sequences of inversions, flows and balances.

It’s a community practice, which, at it’s simplest, means that you are working with other people. In this way we can practice developing trust, connection and openness which can then be taken into the community as a whole. In AcroYoga, the smallest community is 3 people covering the 3 main roles of base, flyer and spotter.

The base is essentially the one on the bottom supporting the weight of the flyer. The spotter’s primary role is to ensure the safety of the base and flyer and can act as coach and assistant to help the pair through tricky transitions.

The two main energies in AcroYoga are the Solar which reflects the more fiery acrobatic side and the Lunar which embodies the more therapeutic and healing aspect. The acrobatic side takes strength, balance and determination while the therapeutic is side encourages opening, releasing and listening.

AcroYoga is an exhilarating and open ended practice. It leads towards hard to achieve asana positions such as scorpion, headstands and handstands. It deepens backbends, lengthens hamstrings and opens hips, as well as an endless array of flying positions that no-one has thought of a name for yet.

Solar Immersion Workshop

Solar Acrobatic Immersions are designed to train us in the art of training acrobatics safely, using progressive skill building and effective spotting methods. 

We learned to co-create a safe environment and deepen our capacity to trust ourselves and others. 

Paving the way for more collaborative and advanced acrobatics regardless of what level you were previously.

We developed strength, increased confidence, training smarter techniques and developed habits that will support our achievement for a lifetime of Acro Yoga.

Trust in your spotter is paramount if you want to start doing moves that could lead to an injury. 

What better way to do this then the classic fall back and we will catch you!

If you have not tried Acro Yoga yet, what are you waiting for?

Check out their website on the link below:

https://www.acroyoga.org/welcome

Video: https://www.youtube.com/watch?v=nUxIyCJrOtQ

Have You Tried The 4-7-8 Breathing Exercise?

                    

This Christmas we are all going to get a bit stressed.

Perhaps you will not be able to do your usual workout and your routine is disrupted.

You can however do this breathing exercise to relax you before you verbalise your stress in an unhelpful way!

The 4–7–8 Breathing Technique

This breathing technique developed by Dr. Andrew Weil is a great way to elicit the relaxation response that gets more effective over time.

It is a direct influencer on the Autonomic nervous system, shifting energy from the sympathetic to the parasympathetic system, with many physiological benefits, including lowered blood pressure and heart rate, increased circulation to the extremities and skin, and improved digestion. 

It can also help you let go of emotional upset and cravings.

How to do the 4-7-8 Breathing Exercise

1. Place the tip of your tongue against the ridge behind and above your front teeth and keep it there through the whole exercise.

2. Exhale completely through your mouth, making a whoosh sound.

3. Close your mouth and inhale deeply and quietly through the nose to a (silent) count of 4.

4. Hold your breath for a count of 7.

5. Exhale audibly through your mouth to a count of 8.

6. Repeat steps 3, 4, and 5 for a total of four breaths.

This breathing practice can be done in any position; if seated, keep your back straight. 

Note that you always inhale quietly through your nose and exhale audibly through your mouth. 

The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation.

The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. 

If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases.

Practice the exercise at least twice a day and, in addition, whenever you feel stressed, anxious, or off centre.

Do not do more than four breaths at one time for the first month of practice but repeat the exercise as often as you wish.

After a month, if you are comfortable with it, increase to eight breaths each time.

Dr Andy Weil, the Bulletproofbodies team salute you.

Video: https://www.youtube.com/channel/UCsTIyXL-dEsFRXTGbSuOcOA

International Day of Yoga 2018 - World Records

                   

Yesterday was the 4^th International Yoga day worldwide.

Even the Prime Minister of India joined in.

International Yoga Day has been celebrated on June 21 every year, since the United Nations General Assembly (UNGA) accepted Prime Minister Modi's proposal for the same in 2015.

A world record was created in Rajasthan yesterday after the largest yoga session was conducted to mark the International Yoga Day in Kota.

The two qualities of yoga that stood out for the United Nations were that it is a holistic way to wellbeing, combining physical, mental and spiritual elements. 

It is also very inclusive, and can be practised by anyone irrespective of age, gender, religion or nationality.

"Yoga provides an opportunity to disconnect from the busy world today, and connect with things that truly matter, and that is why this ancient practice is so relevant today." 

Yoga is an invaluable gift of India's ancient tradition. 

It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well-being. 

It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well being. 

Let us work towards adopting an International Yoga Day.

— Narendra Modi, UN General Assembly

Video: https://www.youtube.com/channel/UCDv8TtM0JGZrD0H7wEdUl7w

Celebrating International Day Of Yoga 2018 - 4th International Yoga Day

                     

A brief background to the International Yoga Day

It was on September 27, 2014 while addressing the 69th session of the United Nations General Assembly our Honorable Prime Minister Mr. Narendra Modi proposed the world community to adopt an International Day for Yoga. In his words, "Yoga is an invaluable gift from our ancient tradition. It embodies unity of mind and body. It is not just an exercise but a holistic approach towards our health and well being". This resolution was endorsed by 175 member states and 21 June was declared as the International Yoga Day.

What is Yoga?

Yoga is a mental, physical and spiritual practice that originated in India. It is an ancient practice. The word Yoga means Unity which symbolizes the unity of mind and body. It works on all the levels of the body including mind, body, energy and emotion. It is an easy and safe way to stay fit and healthy forever. It just need to be practiced regularly with right body movement and breathing. It regularizes the functioning of all the organs in the body and prevents our body to get disturbed due to some unhealthy situation. This is the message that the International Yoga Day wants to spread between people.

Ideally practicing yoga regularly in the morning provides outer and inner relief. It keeps away the countless ailments at both physical and mental level. Practicing the various Asanas strengthens the body and mind creating a feeling of well being. It sharpens the mind, improves brainpower and help in high level of concentration. The feeling of well being enhances the social well being. Improved concentration level creates inner peace to the mind. Yoga is a philosophy which develops self-discipline and self awareness within regular practice.

5 basic Yoga poses for beginners to do on this International Yoga Day:

Balasana (The Child's Pose)

Kneel and bring your chest down onto your thighs and your forehead to the floor. Your arms should stretch by your side with your hands next to your feet. Slowly breathe in through your nose and notice the back of the chest expanding and the ribs widening. As you exhale try to sink the buttocks back down toward the heels feeling the spine gently bend over the thighs. Stay here for 5-10 breaths, or however long feels good for you.

Benefits:

Releases tension in the back, shoulders and chest

Helps ease stress and anxiety

Flexes the internal organs and keeps them flexible

Regulates circulation in the body

Cools the mind and body

Bidalasana (The Cat Pose)

Move into a tabletop pose with the wrists directly below the shoulders and knees below the hips. Push the palms into the mat to make sure your shoulder blades are broad.

While inhaling, look forward and reach the tailbone toward the sky. While exhaling tuck the chin to the chest and reach the tailbone to the floor. Continue through this movement. Allow the breath to lead and feel the entire spine being massaged. Try to keep the creases of the elbows facing each other to protect the joint from hyperextension.

Breathe through 5 rounds.

Benefits:

Develops posture and balance

Strengthens the spine

Stretches the hips, abdomen and back

Increases body synchronization

Massages organs like stomach, kidneys and adrenal glands

Adho Mukha Svanasana (Downward Dog Pose)

Take the palms a little wider than shoulder width, tuck the toes and lift the hips into the air. The chest moves back toward the thighs. Relax the head and keep the arms straight. Roll the shoulders away from the ears. Bend the knees and start to walk with one heel down at a time. It is important to keep the hips high than to get the soles of the feet to the ground.

Benefits:

Builds strong bones.

Fights slumpy-posture syndrome

provide a great ankle and calf stretch

Increases blood flow to face and brain

It opens up sinuses and clears nasal congestion.

Uttanasana (Standing Forward Bent Pose)

Walk your feet toward the hands and let the upper body hang. The neck and head should be relaxed and the knees should be bent to start with. As you inhale find stretch through the spine and while exhaling move the head slowly towards the feet.

Breathe 10 rounds here.

Benefits:

Stretches hips, hamstrings, and calves.

Keeps the spine strong.

Releases stress, anxiety, depression, and fatigue.

Calms the mind and the nerves.

Activates the abs muscles.

Trikonasana (Triangle Pose)

From the standing position, widen your to about a leg-length. Turn the right foot out to the side, so that the heel is aligned with the centre arch of the left foot. Keeping the arms parallel to the ground reach out to the right side. Keep both legs straight with the thighs engaged. When you can't reach any further, align the arms so that they are in one line. The chest remains open and the torso stretches. Breathe 5 rounds here and then repeat on the other side.

Benefits:

Improves the function of blood through body.

Strengthens the hips, back, arms, thighs and leg.

Reduces blood pressure and stress.

heal indigestion.

Calms the mind and reduces anxiety.

Approximately 200 million people around the world practice yoga, majority of them in India, and over 20 million in the United States. With the motion for an International Yoga Day, more people will become aware of the system of yoga and will be encouraged to follow a spiritual life style, a life that is healthy. Let this be a grand opening for the world community to realize the worth of oneness.

Let's take this oath to stay healthy with peace and make this International Yoga Day a day of harmony.

Check out for more fitness tips at http://addamaro.com/fitness/.

You can post your valuable comments there and also share us if you like. For more interesting topics visit us at http://www.addamaro.com

Article Source: https://EzineArticles.com/expert/Atanu_Bose/2301360

Article Source: http://EzineArticles.com/9449079

Video: https://www.youtube.com/user/VentunoYoga