Summer is here, time to broaden your horizons and go exploring! But, flying at 39,000 feet has its downsides – DVT, stiffness and tension to name a few. Check out the top Yoga postures to keep you chilled and stretched out in the sky… and we can even help alleviate the dreaded jet lag!
How can yoga help regular fliers? Which areas of the body can it help relieve stiffness from sitting down for hours on end?
Having a yoga practice is the best preventative for issues to do with flying; the cramp, stiffness, swelling from poor circulation, and even reducing the likelihood of vein issues as the tissues around the veins are soft and open and circulation in general is improved. This is mainly because a yoga practice opens the fascia (the connective tissue) of the body, stretches it and improves general circulation, so that when flying you already have better circulation and lymph drainage.
Then adding a few yoga movements to your flight time will just boost the already healthy functionality your body has. However keeping moving while on a flight can help prevent DVT as well as stiffness and lack of circulation. Yoga stretches can reduce stiffness we can experience in neck, shoulders, legs, hips, lower back and calves and feet.
What other benefits does practising yoga bring?
The benefits of yoga are well documented, but include greater range of motion of the entire body, no more aches and pains, increased strength, stamina, flexibility, and a greater sense of mental and emotional wellbeing. It balances blood pressure, cholesterol levels, burns calories and prevents degeneration and wear and tear on the joints. People don’t realise that nearly every other form of exercise, specifically sports, like running, cycling, football and even the gym, are ageing the joints of the body.
People are obsessed with “cardio” fitness, but at what cost? A healthy heart and good stamina in a crippled body? Yoga is healthy for your joints, while still creating optimum fitness and stamina.
Whatever inconvenience it is to get started in a yoga practice is a tiny fraction of the inconvenience of living in a painful body or being ill.
Yoga is concentrating on the spine as the nervous system is originating from brain via spine to the entire body, so by preventing compression on the discs, the nerves benefit and therefore the entire body’s function. Other benefits are that stretching brings increased blood supply and oxygenation to the body.
Add the mental calmness and sense of vitality and wellbeing yoga brings, are what has made yoga so popular.
Hip opening, knee alignment, strength and flexibility, leg strength and full body integration and are what you should expect from any good yoga class.
What’s special about hot yoga and how does it work?
Hot yoga is taught in a room heated to between 90 degrees to 100 degrees. A reputable studio with well trained teachers will have good oxygenation and humidity, and use properly trained instructors.
The working temperature of your muscles and joints is around 100 degrees, this ensures the synovial fluid is thinned and can move around the joint lubricating it and bring nutrition. The heat warms the muscles and joints to ensure safe stretching. Far more injuries occur by exercising in cold rooms. That’s why all exercise systems have a warm up but hot yoga means your body stays warm throughout. It also means you do not feel stiff the next day. Hot yoga students will all tell you that the heat is emotionally and mentally cathartic. Seeing your body dripping with sweat, breathing deeply, feeling open, and healthy have a positive effect on our mood.
Now that Hot Yoga is mainstream, one can’t be sure exactly what you are going to get. Check your studios credentials or go to a recognized system such as Fierce Grace.
How does it work?
Classical yoga concentrates on the spine, as that is the core of physical wellbeing, hip opening, strength and alignment, leg strength and full body integration. It moves us to our “edge” physically and we press against this edge building flexibility and strength. The beauty of yoga is that it is just the body’s natural range of motion, usually done in static poses, so we can safely improve and strengthen whatever our level. Beginners and advanced alike work together to their own ability.
We have countless students who have reported lower blood pressure and cholesterol from doing hot yoga.
Sweating is the other reason people love hot yoga. It is an important way to detoxify the body, as the skin is the largest organ in the body. It is necessary to make sure we sweat regularly to help remove toxicity from the body.
What’s the best time of day to go to a yoga class?
Everyone is different, and really in our busy lives I would re commend just to go when you can and when fits best into your schedule. It is better to water a plant sometimes, than never. It’s beneficial any time of day. Some people prefer the buzz that a morning class gives them for their day, others love how relaxed it makes them and how well they sleep by going to class after work so they get home de-stressed from their day. If you are low on energy, go in the morning, if you find it hard to relax, go later in the day. Yoga gives you what you need. Traditionally yoga was practiced at sunrise, looking a the sun.
What type of yoga is best to relieve jetlag?
Many people swear by getting off a plane and getting to a yoga class as soon as they can as it seems to have an amazing effect on jetlag. I would recommend after all the rush of getting ready to fly, the body and mind need calming and relaxing, so a gentler class is probably more grounding and relaxing.
Jetlag can make us feel very enervated. Some people love an energizing yoga class to get their metabolism kick started and their circulation boosted, others prefer a relaxing one, some deep breathing and centering, to bring them back to a grounded feeling. Either way, getting some movement, deep breathing or stretching to relieve tension is beneficial to speed up the body’s ability to return to it’s normal rhythms.
There is a yoga protocol for jetlag which is to spin (Sufi style twirling) in the opposite direction to which you flew – you stand with your arms out to the sides shoulder height. Your head is North, left hand is East and right hand is West. If you flew East to West you would twirl turning to the left. Spin slowly for about a minute, or as long as you can. It undoes the disturbance to the electromagnetic fields that have been disturbed in your body. There have been scientific studies on this and there is a book written on this by the Adi Da Samraj.
What can long haul passengers do on board to help relieve muscle tension and stiffness?
Some really good exercises are Seated Pigeon, Forward Fold, and Yogi Twists.
For Seated Pigeon you stay seated and place your right ankle across your left knee and let your right knee drop down, it may go as low as parallel with your left. Left foot flat on the floor. Flex your right foot. Lean forward until you feel a stretch through your right hip, buttock and lower back. One can add a twist by placing ones right arm at ones right foot or knee in this position and twisting to the left to release even more tension from the lower back and hip. Repeat on the other side.
For Forward Fold, go to the back of the plane and feet hip width apart bend your knees and fold forward keeping your abdomen and chest touching your legs. Hang down there, you can hold your elbows for a nice release of shoulders. Let your head hang. bend your knees more or less to feel hips lower neck and hamstrings stretch, but keep your abdomen always touching your thighs to protect your lower back.
While at back of plane or inside the washroom, you can place your feet hip width apart, arms at 90 degrees as if you were power walking and with knees only 2” bent you move one hip forward and then the other (as if your pelvis was a record on a turntable being rotated on a horizontal plane) do this fast while you pull your belly in and exhale through the nose once on each swivel. Bring one hip forward then the other, fast until you feel your entire spine moving and twisting. Powerful exhales. This irrigates each vertebra, brings circulation to hips, spine, digestive system, eliminatory system, tones the waist, prevents constipation and loosens, releases tension in your spine and makes you feel energized.
With extra sunshine earlier in the mornings, getting up has been that little bit easier, but what about when your body still wants more snooze time?
Take a moment before reaching for the coffee. An energising morning yoga practice can work as a natural stimulant to set you up for a productive day. We explore postures to awaken the body, mind, digestion and nervous system… and FYI, some of these postures can even be done from your bed! Namaste.
1. Child’s Pose. A ‘natural’ posture is a good place to start first thing. This feels great for the body, especially at the beginning of the day, since it’s calming and relaxing. Take time to breath into the back and lower spine and enjoy the wake up effect on your spine.
2. Cat-Cow. A great morning stretch which can help to open up your whole spine. Breathing deeply in this pose will massage your organs as you alternately compress and lengthen the intestines, bringing fresh blood to the cells, which are responsible for healthy gut function. Be sure to lead from the spine and only stretch your neck as far as feels comfortable.
3. Warrior One. Feel powerful, positive and ready to face the day with Warrior One. This posture combines leg strengthening and gentle back bending, bringing energy into the body. Tilt your eyes skyward for a deeper stretch. If you’re feeling especially energetic, move into Warrior Two by bringing the arms parallel to the floor and gazing over your front arm. Maybe even set an intention for the day whilst your feeling strong!
4. Bridge Pose. Back bends are all about unlocking the energy of the spine and nervous system. Lying in a semi supine position with your head below your heart calms the nervous system and open the front of the body. Use your hands under your hips for an extra deep stretch.
5. Cobra. Open. the chest and strengthen the core body with Cobra. This posture can help align the spine and invigorate the kidneys and nervous system. A great one to do from your bed – just throw off your pillows and get ready to start the day!
Fancy seeing the sun rise in a beautiful country while practicing yoga? Check out our FG retreats here.
“Ideal for those looking to escape hectic city life and find greater balance in mind and body.” – VOGUE
Fierce Grace Brixton member, Clare Duggan practiced right up until the day before she gave birth! How’s that for motivation in February?
We chatted to Clare about her favourite postures whilst pregnant and what kept her coming back to Fierce Grace throughout. Did you know that yoga and being healthier, both in mind and body can actually help some women through their pregnancy with minimal discomfort?
Here’s what Clare has to say:
I fell into Fierce Grace Yoga after having been a regular Bikram practitioner for many years at the City studio, which subsequently evolved into a Fierce Grace studio. Having always found the heated practice a good way to keep niggling injuries at bay and enable me to continue to run and partake in more high impact exercise, Fierce Grace in addition offered more class variation making for a more interesting practice with extra benefits.
I couldn’t have been more delighted when Fierce Grace opened in Brixton, as having had my first baby and being on maternity leave, I was unable to get to the Old Street studio easily or quickly so wasn’t anticipating being able to return to practice until I returned to work in the city.
As with my first pregnancy, I practised through the 2nd and 3rd trimesters of my recent pregnancy and am sure this has kept me healthy, sane and able to keep active right up to when my waters broke (on my bike funnily enough) on the 17th January 2017. I had done a Fix class with Lisa Hood that same morning so maybe that hurried the birth along. My daughter Hettie May was born in the wee hours of the 18th January.
The main classes I practised throughout my pregnancy were Fix and Deep Core but that was more to do with the times I could get to class than anything else. I enjoyed the sets as a sequence but some of the postures I found most beneficial over this period were pigeon (all shapes and forms), down dog and dragon pose. I think that was as they were targeting areas where I was experiencing more tightness than usual. I was lucky that the Brixton FG teachers were so supportive and helped with any necessary modifications to my practice and I still had the energy to enjoy and practice regularly.
Providing my 10 week post-baby medical check-up is positive, I’d like to return to Fierce Grace classes again at that point. The main challenge will be timing classes around my daughter’s feed times. She has an insatiable appetite at the moment so we’re pretty much joined at the hip!
It’d be great to try some of the newer classes I haven’t yet had the opportunity to practise and develop my practice further. It may take a little while to stop doing the modifications I’ve been taught whilst pregnant so am sure there’ll be some corrections to be made over the coming months but I’m really looking forward to getting back to full fitness and enjoying a bit of me time, as well as catching up with all the lovely folk who work and practise at Brixton Fierce Grace studio.
At FGB, we love having such a variety of members at our studio at all stages of their lives.
It is said that it takes 21 days to form a new habit. No coincidence that our Introductory Offer also lasts for 21 days. It’s almost as if we planned it that way!
We encourage our new members to practice unlimited classes during this Introductory period and make the most of our full schedule. This gives you the opportunity to experience the full spectrum of our Fierce Grace System:series of postures which are designed to compliment each other, building strength, alignment and flexibility.
These 21 days might involve learning to touch your toes, figuring out what time of day suits your practice best, which classes support what you want to achieve or mastering side crow – everyone it different!
At Fierce Grace Brixton we embrace everyone at all stages of their practice, whatever you are working on. Naturally, this is also reflected in our classes: SOB for new members and those with injuries or who want go “go back to basics”; FG for a user-friendly challenge, enjoying the graceful and fluid movement of your body and mind from one posture to next set to music; Classic for concentration and focus – a linear stretch, working deeply on alignment, building a solid base; Deep Core to explore your Yin side, opening up those hips, releasing tension and pressure in joints; FG2 for an explorative expression; Fix for a burst of energy – a “pick me up”; and then Fierce (aka The Beast) for intermediate/ advanced students who want to take their practice to the next level – not to forget late night Deep Core Dark to deeply relax and calm the mind and spirit, ready for the night ahead in preparation for the day ahead.
Here are some tips to forming that new habit:
1 Pick just one habit to form at a time. Streamlining is key here. It’s tempting to write a long list, but start simple and specific, like ‘I’d like to build my core strength’.
2 Start small. Set a ridiculously small goal to start and your motivation will sky rocket.
3 Forget performance, only focus on starting. Turn off the chatterbox and focus on yourself being in the moment. The FGB staff love Yoga Nidra on Sunday 5.30pm and Tuesday 5pm – it’s the perfect chance to switch off and calm the mind.
5 Have a plan for failure. Everyone has bad days, and just because you fell over in tree pose, don’t mean endgame for your yoga practice. After all, who hasn’t been in a class where a someone has fallen over? Embrace it – it happens to us all.
6 Enjoy yourself and reward your achievement. Work on habits that make you feel good and when it goes well – give yourself a ‘gold star’! Maybe treat yourself to a new yoga mat, clothes for class (I always do a great class with new leggings on!) or something delicious from Brixton Village.
Chances are if you’re reading this – you’ve already begun, but if you’re still thinking about it… we say go for it. Traditionally January is the time to start anew, but February is a month full of love, change and motivation.
Live Life with Fierce Grace
Click here for more on our classes and how they compliment each other.
Some people like routine and the same old, same old and some people’s heads are turned by the novelty of new.
As new classes are introduced to the schedule this year, it’s the ideal opportunity to shake things up and build yourself a Fierce Grace hot yoga practice that brings you strength, flexibility, stamina, fitness and joy. But before your head is completely turned by the glitter of the new, we wanted to remind you of the gems at the heart of the Fierce Grace system.
Created as a series of interconnected classes that work together, the classes complement each other, with different focuses, because yoga is about balance. The balance of strength and flexibility, of focus and relaxation, of fierce and grace.
So if you really want to get the best out of this system of yoga, then ensuring you mix it up by engaging with as many classes as you can is really important.
If you’re new to FGB, we highly recommend S.O.B. Perfect for beginners or those with injuries the class is taken at a slower pace to get to know the poses, learn modifications and there’s the chance to ask questions throughout. It stands for Stiff, Old and Broken, but don’t let that put you off!
The cornerstone of the practice, Fierce Grace founder Michele Pernetta suggests that everyone take this class at least once a week; and that anyone new to the practice do at least two or three Deep Core classes before diving in more deeply.
More floor based than other classes, this class is about alignment, helping correct postural issues and using deeeeeeep stretches to juice up the joints and release the muscle groups, all helping bring balance to your musculoskeletal system.
CLASSIC. With a traditional hot yoga class format, this class focuses on alignment and breathing, bringing strength and stability to your poses. Excellent for building stamina, this class offers an opportunity to think about posture technique as many of them are repeated.
FIERCE GRACE. Combining Hatha, Power and Ashtanga yogawith interval and Core Training for a fully rounded workout that works 100% of the body, this is the heart of the Fierce Grace system and the class around which all other classes are designed. Set to music, it offers strength and flexibility, fitness and relaxation.
FG2. An evolution of the Fierce Grace class, hit up FG2 once you have a handle on Fierce Grace and challenge yourself to the limit of your capabilities. General level, variations and advanced poses keep you interested, challenged and ever improving. Excellent for experienced and intermediate alike, this class will help get you ready to tackle The Beast.
WILD. High energy and fast paced, Wild combines Kundalini Yoga, Barre, resistance stretching, HIIT and Super Slow training for strengthening and sculpting. Core power, stamina and strength, this is a class for the curious to explore how yoga can be combined with other disciplines.
THE FIX. A mix of Classic and FG, this class is short, super charged and super sweet. Ideal when you want to squeeze a class in but are strapped for time, this class is for topping up your practice.
Aka ‘The Beast’, this class is user friendly Intermediate/ Advanced class. Take practice to the next level, learn developments of poses from other classes and if you’re advanced, we will guide you to new heights!
The Brixton studio teachers are always on hand to give advice, so if you find you struggle with certain classes or have specific goals to achieve, do have a chat with them and keep playing.
This week we meet one of our Hot Founder members, Liz Popovich. Having regularly practiced hot yoga for six years now, she’s a great example of how yoga can keep you interested, engaged and ever evolving. Her practice today is just as exciting as it was when she discovered the sweaty delights of hot yoga, but she freely admits the variety offered by the Fierce Grace system of connected classes is her idea of bliss.
1.What brought you to yoga? How long have you been practicing?
I started practicing about six years ago. I had a back injury and my chiropractor told me that I had to stop using the cardio equipment at the gym, which was my only form of exercise at the time. When I asked what type of exercise I could do, she said: “yoga, but make sure it’s hot yoga!” I was living in Islington at the time, so I did a drop-in class at the City studio. This was before Fierce Grace – it was still the Bikram method – and I remember leaving the class, still dripping sweat even after changing and wondering what just happened to me! I was hooked. I moved to SW4 the next month and joined the Bikram studio in Balham immediately. I practiced six days a week there until the Fierce Grace studio opened in Brixton…
2. How have you been finding Fierce Grace?
I was in love with Fierce Grace from the very first class. As soon as the Brixton studio opened, I signed up for an introductory package, and knew I was going to commit to a Founder membership within the first week. The timing was perfect because I had reached the point where I was looking for more variety in my yoga practice. I actually abandoned two other yoga studio memberships to make the change. I find the classes brilliant, the teachers inspiring and the studio so friendly and welcoming. I feel like I belong there.
3. How has your practice changed or developed since coming to FGB?
I think I’m much kinder to myself in my practice now. This could be because I’m six years older, or because I’ve dealt with a nagging hip injury/condition, but I feel that I’ve moved beyond a solely physical practice into one that’s more mindful, observant and kind. It feels more comprehensive and much more satisfying this way.
4 . What is your favourite class and why?
I have to say all of them – because it’s the variety that works for me. I love the fact that in a given week, I get a mix of FG, Classic and either Core or Fix. For me that’s perfection!
5. What do you like doing in Brixton?
People watching. Every day I go there, I say to myself “you don’t see that every day!” Brixton has such a great vibe and colourful people – all you have to do is wander through the village and you’ll be entertained!
6. Tell us a fun fact…?
I was able to retire six years ago after being a co-founder of a medical software company. We sold the company and I took the opportunity to retire early after working way too much for the sixteen years I was part of the company. It’s not a coincidence that my yoga life started immediately after retirement – this is what anchors my days now. Bliss!
7. Anything else to add…
I am so grateful to all my teachers from FG and before whose generosity and inspiration help to keep me on my yoga journey. I hope to do this for the rest of my life.
Thanks Liz! It’s always a pleasure to have you at the studio. x
Whether you are new to yoga, or hot yoga, or Fierce Grace; or you are someone who has been practicing for a few years, one of the truths of yoga is that your practice is different every time you get on the mat. Class after class your practice changes and evolves. Mood, energy levels, stress levels, different teachers, there are lots of factors that contribute to your practice being a living, breathing, every-changing thing. But how to evolve more consciously? And how can we help?
Well, start by looking at the foundations of your practice. Is it solid? By this we mean paying attention to the building blocks of the poses. Set yourself up properly; even if you think you know how a pose should look and feel, or you have been practicing for a while, listen to the teacher and their instructions for getting into position. You may hear something different. Use your breath, use your focus and work to your limits, whatever they are that day.
Try some of the new classes on the Fierce Grace schedule. They have been created to help you work in specific areas, taking some poses further and breaking down others into different steps. Fly for upper body strength, Deep Dark Core to add a more meditative dimension, FG2 to take some poses into different expressions to keep you challenged, interested and evolving.
Go back to some of the old classes in the schedule. We all have our favourites, and the classes we aren’t so keen on. Sometimes we aren’t keen on them because they challenge us in ways that make us physically or mentally uncomfortable. Work through it, man!!! That’s what Fierce Grace means!
When you first get back on the mat in 2017, or you step on the mat for the first time, think about your practice. How has it changed? What do you want from it? Fitness, health, flexibility, free heating? Whatever it is you want to get out of Fierce Grace, bring your fierce, bring your grace and remember to bring a towel, appropriate clothing, no aerosols, plenty of water and practice evolution.
This month we discover Posture Secrets from FG Teacher Paula Cronin.
Paula is a regular teacher on a Monday morning and evening. She’s the one setting you off for the week ahead with that oh-my-goodness-it’s-so-dark-outside 6.30am FG class. We thank you Paula!
Posture: Side Crow – Eka Pada Koudinyasana. (Arm balance or Circus trick?!)
Benefits: Arm and hand strengthening. Upper body strength. Balance. Lower spine flexibility.
Side crow was always my nemesis. It was the one pose I couldn’t do in the whole FG integrated system. I always figured that it was because of my knee injury or due to my thoracic outlet syndrome. I tried, but didn’t get it and felt very frustrated in the posture.
However, I first did Side Crow in my FG teacher training. We were doing one of our many posture workshops, and even though I was really scared (and quite frankly ashamed), I got up in front of everyone to admit this was a posture I had never managed to do. Then in front of everyone Michele talked me through it: I did everything she said (and it truly is all about the set up), I took my time, and I was in. Not only was I in my first ever Side Crow, but I STAYED in, for like, ages! I even remember looking up at Michele while I was holding the posture, and mouthing an expletive which could, for the purposes of this piece, be described as ‘Wow!’ I even cried. I will never forget it.
I see so many students in every FG class struggling in the same way and the chatterboxes in their heads are winning; “this is too hard, I’ll never be able to do this, oh this is for the advanced yogis, I will fall, I will embarrass myself, who do I think I am thinking I can do Side Crow.” Perhaps unsurprisingly, this is the most “I’ll just sit this one out” posture around. To be honest, I used to do the very same thing as I thought I wasn’t ‘good enough’ to do it, that it was ‘too advanced’ for me.
But the truth is – everyone can do Side Crow (of course as long as injuries such as wrist strain don’t contraindicate it).
So it is important to listen to the teacher and follow instructions step by step. If one step is missed out, the set up is incomplete and it won’t come together. I see lots of people trying to get into it before setting up properly. This just causes frustration, disappointment, and a misconceived belief that the pose isn’t for them.
So here we go – The Setup
Firstly, the key part of making Side Crow work – is having the forearms vertical. You are, in a sense, creating an upper arm shelf and moving the weight onto the vertical forearms; a bit like resting on a table or chair.
– Ground the base of the knuckles down into the floor (like crow claws!)
– Bend your elbows to create a vertical shelf with your forearms to take the weight
– Lift your hips high to drop your knees on top of the elbows
– Look forward
– Lift you legs!
Mindful set up.
Successful Side Crow!
So next time you are taking the Fierce Grace class don’t hesitate to ask the teacher to assist in giving it try – it’s easier done than said!
Did you miss our Runners’ Workshop last weekend? Maybe you just need a little bit more of a strettttch… Today as we are blowing the dust off our trainers ahead of summer (we defy you, rain!) we have been looking at some of the best postures for those post exercise cool-downs. If you’re anything like us, the journey from hibernation to international athlete is sure going to need a little yoga! Strengthen, improve your flexibility and prevent injury, huzzah!
Work on getting down low into Warriors I and II in order to alleviate tight hips whilst stretching the thighs and glutes. Then transition into Warrior III to lengthen running muscles, strengthen ankles and core and improve balance and posture. And don’t forget to channel your inner Warrior vibes!
Forward Standing Bend (Uttanasana)
Stretch the hamstrings and straighten the spine. Take hold of either elbow and rotate from side to side to release out of the hips and lower back.
If you are warmed up you can take all 10 fingers behind the backs of the heels and bring your forehead to your knees and belly to your thighs; use the inhalation to pull and exhalation to relax the upper body down.
Pyramid Pose (Parsvottanasana)
Strengthen and lengthen the legs. Step one foot back about 1m (front foot facing forward and back foot 45 degrees), inhale and lean forward with the straight spine. Interlace the fingers behind the back or bring them together in reverse prayer as we all do in FG! Little mico-mm adjustments to keep on lengthening.
Garland Pose / Squat (Malasana)
Free up the front and back torso and stretch out the groin and ankles. Keep your feet as close together as possible then as you exhale lean forward and press your elbows lightly against the inside of your knees.
From here, you can always take it FG style into Crow to work on your balance, focus and confidence!
Downward Dog (Adho Mukha Svanasana)
… And breathe… Although this foundation posture can sometimes be a challenge on tired muscles, the yoga favourite Downward Dog is immensely restorative. It’s great for stretching the entire length of the spine and legs. Pull in the belly to simultaneously strengthen the core.
Cobblers’ Pose (Baddha Konasana)
Opening up the groin, hips and inner thighs. With every exhalation take the body a little further forward to release tension in the back.
Similar to Cobblers’ but with your legs straight out, this is a great stretch for the hamstrings and calves. Maintain a straight spine and with every inhalation lengthen up and pull in the belly to keep your front and back core engaged. With every exhalation continue to deepen until you comfortably reach the maximum point of your stretch.
Reclining Pigeon (Sucirandhrasana)
Stretches thighs, groin, hips, psoas and IT band. Deeply stretches glutes preventing sciatica. Increases circulation into these areas and stimulates abdominal organs.
TOP TIP: Relax into this as much as you can and breathe: your body will respond best to the stretch and allow you to open more deeply
Cow-Face Fold (Gomukhasana)
This can be a little tricky to get at first but it is an absolute winner in getting into those deep hip muscles. It works into the IT band and the piriformis, a hard-to-reach muscle in the glutes which gets tighter with exercise such as running. If one or both hips start to come up off the ground you can always use a block. Too much? Stick with Half Cow Face and breathe!
Spine Twist: Half Lord of the Fishes Twist (Ardha Matseyendrasana)
After a long run, twisting that spine can feel incredible! A healthy spine will help with your posture and mobility whilst running. Maximise the benefits by focussing on twisting through the belly rather than just the neck.
You can learn more about these postures in our series of inter-connected classes. To learn more about them look here and you can also book in online.
In our busy 21st century schedules, devoting hours to maintaining a strong and healthy body is a serious hats-off pastime. It would be really great if we could install a high-fives giving machine as you walk out the FGB door. After a Fierce Grace class, your body is singing from the inside out (even if you feel like you could savasana forever). That’s why it is essential to give your body what it needs to repair. In the fitness world, not balancing your nutrition alongside your work-out is like hiring builders to tear down some walls in your house and asking them to rebuild them… without giving them any bricks. And we want strong houses!
Exercise is a physiological ‘stressor’: challenging the body to make it better. Side-effects such as sore muscles and the need for more sleep or food is the body’s way of telling us that we have depleted our fuel resources and that we need to replenish. This pattern of temporary depletion allows our bodies to adapt to the demands being placed upon it. For example, with increased cardio, the body becomes a more efficient respiratory mechanism (#cleanleanbreathingmachine) and with weight training, muscle fibres are broken down to create bigger and better ones. This process, known as ‘re-modelling’, (cue the cloning generation) works best when we are giving the body what it needs. Alongside complex carbs, good fats, minerals and vitamins, protein is a major power-player. All hail the protein!
During exercise, we break down carbohydrate stores and protein structures in the muscles. It is considered best to replenish as close to the end of the work-out as possible as the body is keenly awaiting the arrival of new recruits! Muscles need 10g-20g protein to maximise recovery post work-out.
Humans are protein beings. Protein accounts for about 15% of the average person’s body fabric and mass. It is an essential component of every cell. In fact nails and hair are mostly protein. The body needs protein to repair tissue, to make enzymes, hormones, and antibodies for the immune system; to carry messages within the body, follow instructions and perform basic to complex bodily functions. In a nutshell: protein is essential.
Protein is a ‘macronutrient’ meaning that along with fat and carbohydrate, we need it to stay healthy. Unlike fat and carb, however, the body does not store protein, meaning that we need a constant flow. Recommended daily intake is estimated to be in the region of 56g for men and 46g for women. 7g equates to a large egg, half a cup of lentils, 1 tbsp of peanut butter, 1 cup of milk.
Protein is made up of chains of amino acids which the body absorbs and breaks down to turn into different amino acids. Imagine amino acids made up of letters of the alphabet which the digestive system re-arranges to find the words it wants to spell out.
The fact that protein creates hormones which regulates metabolism makes protein the serious King of the Castle when it comes to health. High levels of sugar and simple carbs can spike our insulin levels. Therefore, it is worth setting yourself up each day with some high protein and fat-rich fuel to maintain optimum blood sugar levels. If you aren’t an egg enthusiast, a sucker for the smoked salmon or a peanut-butter proponent, there are other quick and easy solutions to increase your protein intake and maximise your workout!
This brings us on to one of our favourite recipes!
2 scoops vegan protein powder (available to purchase at FGB reception)
1 tbsp coconut oil (great also for skin and hair)
1 tbsp flax seeds (balances hormones, source of omega 3, reduces inflammation)
1 tbsp chia seeds (fibre, antioxidants, fatty acids)
Handful of leafy greens (kale / spinach)
Handful of berries (strawberries, blueberries)
If you are interested in learning more about how you can fuel your practice, come along to our Runners’ Workshop at 5:30pm on Saturday 2nd April. We will be having a pre and post talk where you can ask any questions to Katie Young, who will be delighted to help with your nutritional queries! We look forward to seeing you there. Book now at www.fiercegracebrixton.co.uk/schedule
This workshop is free to members and £5 to non-members